Eating when stressed can be a bad habit when the food of choice is a candy bar or bag of chips. Try these healthy foods that are actually proven to lower stress levels.
Bananas are high in potassium, which aids in regulating blood pressure. Lesser levels of potassium are in other fruits and vegetables as well. In addition to stress benefits, bananas can also relieve heartburn and keep blood sugar levels up.
Nuts are packed with magnesium, which seems to help keep cortisol (the “stress hormone”) levels low. Nuts are high in calories, so if weight loss is a priority, don’t eat more than a dozen a day.
Broccoli has folic acid, which aids in stress reduction and irritability prevention.
Sugary foods decrease levels of anxiety-producing hormones, specifically through the production of glucocorticoid, a stress hormone linked to storing more fat in the belly. Just a little sugar on the tongue is enough to produce a feel-good effect, so don’t overdo it.
Have something whole grain. Complex carbohydrate-rich foods raise serotonin levels, boosting mood and helping relaxation. Try an English muffin with jam or honey.
Choose the salmon. Omega-3 fatty acids help brain cells to function more collaboratively, helping you to deal with stress more effectively.
Indulge in some dark chocolate. By far the most potent endorphin-producing food on earth, chocolate contains more than 300 different compounds, including anandamide — a chemical that mimics marijuana’s effects on the brain — and theobromine, a mild stimulant. Look for imported dark chocolate with a cocoa content of 70 percent or more.
Drink milk. It contains tryptophan, which as it metabolizes is converted to mood-boosting serotonin. Plus, its calcium, magnesium and potassium content may help keep blood pressure down.
Hot cocoa is a warm drink that raises your body temperature, giving a feeling associated with comfort and triggering a similar response in the brain.
Drink black tea instead of coffee. Black tea four times a day for six weeks lowered the stress hormone cortisol after a stressful event. Drink green tea-packed with theanine, which increases the brain’s output of relaxation-inducing alpha waves and reduces the output of tension-making beta waves.
Lemon Rosemary Salmon
4 (6-ounce) salmon fillets
1/4 cup extra-virgin olive oil
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 tablespoon minced fresh rosemary leaves
8 lemon slices (about 2 lemons)
1/4 cup lemon juice (about 1 lemon)
1/2 cup Marsala wine (or white wine)
4 teaspoons capers
4 pieces of aluminum foil
Brush top and bottom of salmon fillets with olive oil and season with salt, pepper and rosemary. Place each piece of seasoned salmon on a piece of foil large enough to fold over and seal. Top each piece of salmon with 2 lemon slices, 1 tablespoon of lemon juice, 2 tablespoons of wine and 1 teaspoon of capers. Wrap up salmon tightly in the foil packets.
Place a grill pan over medium-high heat or preheat a gas or charcoal grill. Place the foil packets on the hot grill and cook for 10 minutes for a 1-inch thick piece of salmon. Serve in the foil packets.
Baked Banana Chips
Slice a banana into 1/8-inch-thick rounds and lay on a greased baking sheet. Bake at 200 degrees until golden, 2 to 3 hours. Let harden at room temperature.
Healthy Broccoli Cheddar Soup
1 bunch broccoli
1 small onion, finely chopped
1 medium red-skinned potato, diced
1/4 cup all-purpose flour
3 cups low-sodium chicken or vegetable broth
1/4 teaspoon freshly grated nutmeg
1 cup grated extra-sharp cheddar
1 teaspoon Worcestershire sauce
1 12-ounce can fat-free evaporated milk
Kosher salt and freshly ground black pepper
2 scallions, thinly sliced
Separate the stems and the florets from the broccoli. Trim and discard the bottom of the broccoli stems and peel the tough outer layers. Finely chop the stems and coarsely chop the florets and set aside separately.
Mist a large pot with nonstick cooking spray and heat over medium heat. Add the broccoli stems, onions and potatoes and cook, stirring, until softened, 7 to 10 minutes. Add the flour and cook, stirring, until lightly toasted, about 2 minutes. Stir in the broth and bring to a boil. Reduce the heat to maintain a simmer and continue to cook, stirring occasionally, until thickened and the vegetables are tender, 12 to 15 minutes.
Meanwhile, combine the reserved florets and 1/2 cup water in a small saucepan. Bring to a boil, cover and continue to steam until the florets are bright green and crisp-tender, about 5 minutes. Add the entire contents of the pot with the florets to the soup, along with the nutmeg. Stir to combine and remove from the heat.
Stir in the cheddar, Worcestershire and milk. Season with salt and pepper. Garnish with the scallions.
Light Frozen Chocolate Mousse Pie
1/2 cup dark chocolate chips
1/2 cup semisweet chocolate chips
1/4 cup low-fat milk
2 tablespoons dark corn syrup
2 tablespoons chocolate-flavored liqueur
1 teaspoon vanilla extract
2 tablespoons meringue powder
1 1/2 cups fat-free frozen whipped topping, thawed
1 9-inch pre-made rolled pie crust, baked according to directions and cooled
Half of a 1-ounce square semisweet chocolate, grated, for garnish
Melt both chocolates and the milk in a double boiler over low heat. Remove from the heat and add in the corn syrup, chocolate-flavored liqueur and vanilla extract. Mix together and allow to cool completely.
With an electric mixer on high speed, beat the meringue powder with 6 tablespoons water in a medium bowl until glossy peaks form, 2 to 3 minutes. With a rubber spatula, gently fold the beaten meringue and the whipped topping into the cooled chocolate mixture until no streaks of white remain. Spoon into the prepared crust and spread evenly. Cover with plastic wrap and freeze for a couple of hours. Garnish with grated chocolate and serve.
Cook’s Note: Meringue powder can be found now at most grocery stores or at craft stores in the cake decorating supplies section.
Tammy Kelly is director, Lenoir County Cooperative Extension Center, 1791 N.C. 11/55, Kinston, NC 28504. Reach her at 252-527-2191 or Tammy_Kelly@ncsu.edu.