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Reducing Stress with Mindful Eating

Reducing Stress with Mindful Eating Reducing Stress with Mindful Eating

Our stress levels and our moods keep changing all the time. We feel that we can alter our moods by eating what we enjoy, mainly a craving for sweets settles in whenever we are upset or feeling stressed. You indulge in sweets and feel immediately satisfied, but this could also be followed by  a bout of irritability experienced due to a sugar crash following the binging.

 
Research in recent years tells us that just as eating certain foods have a certain impact on our moods , we need to monitor our food intake very carefully as this impacts our stress levels in a very major way. 
 

 BALANCED DIET

 
We need to remember that we must have a balanced diet in order to keep a mind body balance. This not only keeps your physical body in shape , you look young ,slim and trim but also keeps you healthy mentally so that your stress levels remain positively tuned.
 
A balanced diet also gives you a lot of energy which is needed at all times by you. One needs to monitior the calorie intake so that you consume the right number of calories available from the right foods.

 

CHOOSE THE CORRECT FOODS

 
Snacking is important for most of us as it appeases the urge for taste whenever you are stressed and craving for taste. Fruits like blueberries are a great source of anti oxidants and low in fat. They are full of vitamins and better than indulging in a cookie or a sandwich.
  
 At meal times you could opt for boiled or sauteed vegetables, fish or chicken steamed and braised, whole grain cereals, apples stewed and sprinkled with cinnamon powder.
 
Basically I feel the trick is to treat the palate to good taste through sauces, dressings and spice powder flavors, so that you have lesser intake of fat.
  
I have personally noticed that oily and fried foods leave you feeling miserable pretty fast and the aftermath of the weight gain is even more stressful.
 

COUNT YOUR CALORIES

 
It is important to keep a check on your calorie intake. Each individuals calorie intake differs. Averagely an adult needs 2000 to 2500 calories.
 
Calories needed also depend on muscle mass, natural size, activity level, age and gender. Also each persons metabolism is different and you need to keep this in view.
 

DIETARY SUPPLEMENTS

 
Lots of people go for these. This includes vitamin pills, fatty acids and oils, herbal products, enzymes and probiotics. These are helpful to some extent but one must not become dependent on them as health balancers and stress relievers.
 

FOOD REGIME

 
Regulating your eating habits is essential to keep a healthy mind set.
 
There are of course positives and negatives to all variants that affect your moods and emotional health but catering to your own personal healthcare demands will set your own personal body clock in order.
 

MAINTAIN A FOOD DIARY

 
Once you have figured your favorite personal variant keep your eating habits geared to having foods that boost your mood as well as metabolism.
 
Eating light always keeps you in a happiness mode.
 

FOODS TO EAT

 
Eat Food Rich In Omega 3 Fatty Acids 
 
Research has shown that people eating more fish are less likely to have depression. it is a possibility that it has a role in brain functioning.
 
Plant Foods
 
Omega 3 rich foods are walnuts canola oil and many herbs.
 
 
Probiotics
 
Consumption of probiotics cures gut symptoms and depression in people.An experiment has shown that six weeks of regular consumption of probiotics had decreased depression symptoms associated with changes in activity of brain.
 
Yogurt, buttermilk, pickled veggies are your best bet.
 
  
Whole Grains
 
An important source is vitamin B. Vitamin B1 helps in turning glucose into energy. B5 is involved in memory improvement. B6 converts amino acids to serotonin. B12 helps to produce neurotransmitters.
 
Oatmeal, quinoa, brown rice, wild rice, amaranth are favorite whole grain foods.
 
 
Leafy Green Vegetables
 
Spinach and other vegetables high in folate decrease depression. Turnips, artichokes, avocado, beans, okra etc.
 
Several studies show that vegetable and fruit consumption are associated with decreased risk of depression.
 
 
Lower Caffeine  Intake
 
Go for decaffeinated coffee and tea or stick to green tea, stress remains an easy game to manage.
 
 
Increase Foods With Vitamin D 
 
Lower levels of vitamin D increase mood disorders. Orange juice and Soy Milk improve deficiency.
 

BE SENSITIVE TO YOUR INNER VOICE

 
 Small changes in food habits make a big difference.
 

LISTEN TO YOUR BODY

 
Go with your instinct as to what feeds make you feel good, enhance your mood with foods that are a feel good factor for you. Go for these.
 
Eat foods that make you feel healthy and happy.
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