Stress Reduction Techniques – Nutrition

“By failing to prepare, you are preparing to fail.”
– Benjamin Franklin

  • Protein at Breakfast (this is sometimes called the second meal effect- adding protein to your breakfast actually improves the insulin/blood sugar response to whatever you eat for lunch.)
  • Avoid Sugar (sodas & juices, refined flour and even processed energy bars can quickly cause symptoms of hypoglycemia, a stressful drop in blood sugar experienced after a spike in insulin. Exactly the opposite of the quick pick me up you were looking for.) Additionally, fast acting carbohydrates are either shuttled to muscles for use or fat cells for storage, instead of the brain where you had hoped.
  • Identify food intolerances (Immune stress comes on when we eat foods that we produce antibodies against. This stress reduction technique is a quick byproduct of identifying and eliminating foods that we are sensitive to. The most common foods I see people having reactions to are wheat products, dairy products, soy and unfortunately, eggs.)
  • Snacks between meals (blood sugar stability between that lunch to dinner stretch can easily be maintained with ½ cup of trail mix)
  • Limiting or eliminating Caffeine, Alcohol & Tobacco (What comes up, usually ends up coming down… at least ½ the women who come in looking for solutions to problem weight loss or peri-menopausal stress are amazed when they find that the afternoon slump they were fighting was actually caused by the coffee they drank earlier in the day. Question: How many glasses of water have you had today?)
  • Raw (unoxidized/uncooked) fats from sources like sushi, avocado, olive oil and coconut oil.
  • Have a Nutrition Plan! A loose menu plan for the weekend can dramatically reduce the kitchen anxiety that comes up when the kids are hungry and you don’t have a plan for what to make.