It is a known fact that (unmanaged)
stress can cause your blood glucose to rise, which, over time, can
gradually destroy your body and your health.
The good news is that you can control your blood glucose and limit the damage to your body caused by living a stressful life.
How? By simply embracing a superior nutritional program such as the Death to Diabetes Nutritional Program.
Although this program was designed to address your diabetes, it also reduces the impact of stress on your body and your overall health.
Some "anti-stress" foods that you can add to your daily diet to combat stress and relieve the effects of stress on your health include: almonds, asparagus, avocado, bison, blueberries, cantaloupe, cottage cheese, oranges, wild salmon, spinach, sunflower seeds, sushi and walnuts.
Almonds. Thanks to being high vitamin E, vitamin B2 and magnesium, almonds can help bolster
your immune system when you're stressed, reported Women's Health. Just a quarter cup of
almonds each day does the trick.
A report published in the American Journal of Clinical Nutrition found that adults who incorporated nuts into their diets helped them with their stress. A review of 31 studies about eating nuts found that people who added nuts to their diets and who replaced other foods with nuts lost more weight (an average 1.4 pounds more) and reduced their waist sizes by more than half an inch.
The nutrients in several types of nuts can help protect your body against the damaging physical effects of being stressed out. So, have a little snack and eat a handful of almonds instead of eating a granola bar.
Tip 1: For variety, spread some almond butter on fruit slices or whole grain crackers.
Tip 2: Avoid roasted or salted almonds -- instead eat raw, organic almonds.
Asparagus. This amazing green vegetable is an excellent anti stress food, a natural source of folic acid, which is an important chemical that helps to balance your mood and block the hormones produced when we are stressed out.
Tip: Sauté some asparagus tips for a tasty omelet. Go with steamed or grilled spears as a side vegetable for meat, fish or poultry. Snack on some steamed spears by dipping in some dressing.
Avocado. We need B vitamins for healthy nerves and brain cells, and feelings of anxiety may be rooted in a B vitamin deficiency. Avocados are rich in stress-relieving B vitamins. Bonus: They're also high in monounsaturated fat and potassium, which help lower blood pressure.
Tip: Next time stress has you reaching for a pint of full-fat ice cream, opt for a non-dairy DIY version made with avocado blended with a ripe banana, vanilla extract, nut milk, and stevia. Freeze, then chill-out.
Bananas. This fruit is rich in vitamin B, an important nutrient to keep stress hormones and blood pressure levels under control even in the most stressful situations.
Please Note: Avoid bananas if you're diabetic unless you have stabilized your blood glucose levels for at least 3 months following our Death to Diabetes program.
Tip: Don't eat the banana by itself. Instead, eat the banana with a handful of nuts to offset the potential blood sugar spike caused by the banana.
Bison. Rich in iron, vitamin B, selenium, niacin, and zinc, bison (and free-range beef) can be part of an excellent meal after a stressful day. Bison is loaded with Vitamin B12, a co-factor of energy production).
Note: The healthy gut bacteria in your body does not manufacture enough Vitamin B12 to meet your overall needs, but Vitamin B12 is abundant in bison meat.
Blueberries. This great low calorie product is rich in antioxidants, fiber and vitamin C, all of which effectively help us fight against stresses. When we’re stressed, our bodies need vitamin C and antioxidants to help repair and protect cells.
James Joseph, PhD, lead scientist in the Laboratory of Neuroscience at the USDA Human Nutrition Research Center on Aging at Tufts University calls blueberries the "brain berry". Dr. Joseph’s claim was made with the publication of his landmark blueberry research.
This has since been bolstered by animal studies demonstrating that daily consumption of modest amounts of blueberries dramatically slows impairments in memory and motor coordination that normally accompany aging.
Moreover, a wealth of exciting new research clearly establishes that in addition to promoting brain health, this long-prized native North American fruit—whether consumed fresh, frozen, canned, or as an extract—may help with reducing the negative effects of stress on our health along with a range of other diverse health benefits.
Tip: Blueberries may seem small, but just a handful pack a powerful punch of antioxidants and vitamin C, making them mighty stress-busters. While blueberries are tasty all by themselves, freeze them for a cold berry snack, or add them to a serving of yogurt or high-fiber cereal.
A report published in the American Journal of Clinical Nutrition found that adults who incorporated nuts into their diets helped them with their stress. A review of 31 studies about eating nuts found that people who added nuts to their diets and who replaced other foods with nuts lost more weight (an average 1.4 pounds more) and reduced their waist sizes by more than half an inch.
The nutrients in several types of nuts can help protect your body against the damaging physical effects of being stressed out. So, have a little snack and eat a handful of almonds instead of eating a granola bar.
Tip 1: For variety, spread some almond butter on fruit slices or whole grain crackers.
Tip 2: Avoid roasted or salted almonds -- instead eat raw, organic almonds.
Asparagus. This amazing green vegetable is an excellent anti stress food, a natural source of folic acid, which is an important chemical that helps to balance your mood and block the hormones produced when we are stressed out.
Tip: Sauté some asparagus tips for a tasty omelet. Go with steamed or grilled spears as a side vegetable for meat, fish or poultry. Snack on some steamed spears by dipping in some dressing.
Avocado. We need B vitamins for healthy nerves and brain cells, and feelings of anxiety may be rooted in a B vitamin deficiency. Avocados are rich in stress-relieving B vitamins. Bonus: They're also high in monounsaturated fat and potassium, which help lower blood pressure.
Tip: Next time stress has you reaching for a pint of full-fat ice cream, opt for a non-dairy DIY version made with avocado blended with a ripe banana, vanilla extract, nut milk, and stevia. Freeze, then chill-out.
Bananas. This fruit is rich in vitamin B, an important nutrient to keep stress hormones and blood pressure levels under control even in the most stressful situations.
Please Note: Avoid bananas if you're diabetic unless you have stabilized your blood glucose levels for at least 3 months following our Death to Diabetes program.
Tip: Don't eat the banana by itself. Instead, eat the banana with a handful of nuts to offset the potential blood sugar spike caused by the banana.
Bison. Rich in iron, vitamin B, selenium, niacin, and zinc, bison (and free-range beef) can be part of an excellent meal after a stressful day. Bison is loaded with Vitamin B12, a co-factor of energy production).
Note: The healthy gut bacteria in your body does not manufacture enough Vitamin B12 to meet your overall needs, but Vitamin B12 is abundant in bison meat.
Blueberries. This great low calorie product is rich in antioxidants, fiber and vitamin C, all of which effectively help us fight against stresses. When we’re stressed, our bodies need vitamin C and antioxidants to help repair and protect cells.
James Joseph, PhD, lead scientist in the Laboratory of Neuroscience at the USDA Human Nutrition Research Center on Aging at Tufts University calls blueberries the "brain berry". Dr. Joseph’s claim was made with the publication of his landmark blueberry research.
This has since been bolstered by animal studies demonstrating that daily consumption of modest amounts of blueberries dramatically slows impairments in memory and motor coordination that normally accompany aging.
Moreover, a wealth of exciting new research clearly establishes that in addition to promoting brain health, this long-prized native North American fruit—whether consumed fresh, frozen, canned, or as an extract—may help with reducing the negative effects of stress on our health along with a range of other diverse health benefits.
Tip: Blueberries may seem small, but just a handful pack a powerful punch of antioxidants and vitamin C, making them mighty stress-busters. While blueberries are tasty all by themselves, freeze them for a cold berry snack, or add them to a serving of yogurt or high-fiber cereal.
Cantaloupe is an excellent source of vitamin C, which is crucial in combating stress. In fact, prolonged periods of stress deplete levels of vitamin C in the adrenal glands, so it's important to consume foods that contain high levels of it.
Cottage cheese. This type of cheese is very rich in proteins, calcium, as well as vitamins B2 and B12, which assist in banishing such symptoms of stresses as anxiety and restlessness. Since cottage cheese is a good source of vitamins B2 and B12, mixing it with cantaloupe for breakfast or a midday snack will help you banish your feelings of anxiety.
Dark chocolate. It is known as one of the best anti-stress foods which is packed with flavonoids with amazing relaxing properties. Phenethylamine is another very important natural substance which can be found in dark chocolate. This chemical enhances our mood and makes us feel relaxed too. In addition to this, studies have shown that regular consumption of dark chocolate in small doses is linked to lower levels of cortisol, known also as the stress hormone.
High in flavonoids, which are lauded for their relaxing properties (lemon balm and chamomile tea are other excellent sources), dark chocolate also contains phenethylamine, a chemical that enhances your mood. The darker the chocolate, the more healthful substances you’re being paid in your diet, so look for bars that are at least 70 percent cacao.
Researchers found that eating the equivalent of one mean-sized dark chocolate candy bar (1.4 ounces) each day for two weeks reduced levels of the stress hormone cortisol as well as the “fight-or-flight” hormones known as catecholamines in highly stressed people.
Oranges. Oranges have high vitamin-C content. Vitamin C is an antioxidant that fights the free radicals that get unhindered when you’re stressed. It also lessens symptoms and shortens the duration of colds, which may be brought on by stress. Other excellent sources of Vitamin C include kiwi fruit and strawberries.
Tip: For a quick burst of vitamin C, simply eat a whole orange. But, avoid bottled orange juice.
Salmon. This is one of the best natural sources of Omega 3 fatty acids are reported to be an excellent food to slow down production of hormones adrenaline and cortisol, associated with increased levels of stresses. Also, good amounts of Omega 3 acids in our body can help boost serotonin levels making us feel more happy and content.
Research shows that omega-3 fatty acids-overflowing in fish like wild salmon-can help back stress symptoms by boosting serotonin levels, and that an omega-3-rich diet can also help suppress the production of the anxiety hormones cortisol and adrenaline.
Tip: Avoid farmed salmon -- instead eat wild salmon.
Spinach. Leafy greens may not be your idea of comfort food, but spinach can have a comforting effect. Spinach is packed with magnesium, the mineral that helps regulate cortisol levels and promote feelings of well-being.
Tip: Add some spinach in your morning eggs (or smoothie), swap for lettuce in your sandwich, have a salad, steam it as a side dish,or drop a handful of leaves into your soup.
Sunflower Seeds:
A excellent fund of folate, which helps your body produce a
pleasure-inducing brain chemical called dopamine. Low levels of zinc are
common among those suffering from stress. It is elemental for boosting
the immunelogic and fighting infections.
Sushi. Aside from the benefits of fish described on the first page, the seaweed in maki (rolls) also has anxiety-fighting properties. It is packed with stress-relieving magnesium, as well as pantothenic acid and vitamin B2 (riboflavin).
Sushi. Aside from the benefits of fish described on the first page, the seaweed in maki (rolls) also has anxiety-fighting properties. It is packed with stress-relieving magnesium, as well as pantothenic acid and vitamin B2 (riboflavin).
Pantothenic
acid is crucial, as it contributes to the health of the adrenal glands,
which play a vital role in stress management. In times of stress, a
deficiency in pantothenic acid can lead to feelings of anxiety and
increased vulnerability to infection, illness and chronic fatigue.
Walnuts: They’ve been shown to help lower blood pressure, which is critical for those whose hearts are by now working overtime thanks to high adrenaline levels. In fact, research so strongly backs their health repayment that the U.S. Food and Drug Administration goes so far as to recommend 1-1/2 oz per day (Eat raw, organic walnuts, 1/4 cup daily).
A recent study looked at nuts rich in alpha-linolenic acid, like walnuts, and found that they had a heart-protective benefit during times of acute stress -- which are known to cause cardiovascular strain.
Walnuts: They’ve been shown to help lower blood pressure, which is critical for those whose hearts are by now working overtime thanks to high adrenaline levels. In fact, research so strongly backs their health repayment that the U.S. Food and Drug Administration goes so far as to recommend 1-1/2 oz per day (Eat raw, organic walnuts, 1/4 cup daily).
A recent study looked at nuts rich in alpha-linolenic acid, like walnuts, and found that they had a heart-protective benefit during times of acute stress -- which are known to cause cardiovascular strain.
Breakfast.
Almost every other person has a practice of regularly skipping
breakfast. Why do we do this? Sometimes we sleep too long and have no
time for breakfast before leaving the house. Some people believe
that skipping breakfast can help in weight loss, but this idea is
absolutely incorrect. Breakfast is the most important meal of the day
and skipping breakfast does not lead to anything positive.
Skipping breakfast or eating a poor breakfast leads to substantially heightened stress levels and given the role of stress in the deterioration of problem solving and concentration, eating a healthy breakfast has profound implications for everyone, adults and children alike.
So, if you're going to eat breakfast, then, eat a properly-balanced meal (such as the Death to Diabetes Super Breakfast protocol) in order to reap the benefits of breakfast and ensure optimum health.
Moreover, according to famous British expert nutritionists Professor Tanya Byron and Amanda Ursell, who recently published their Kingsmill Breakfast Report, eating a healthy breakfast can help us to reduce negative effects of our daily stresses.
Other Anti-stress Foods. Other foods that help to fight stress include: avocados, chamomile tea, oysters, Swiss chard, turkey.
Skipping breakfast or eating a poor breakfast leads to substantially heightened stress levels and given the role of stress in the deterioration of problem solving and concentration, eating a healthy breakfast has profound implications for everyone, adults and children alike.
So, if you're going to eat breakfast, then, eat a properly-balanced meal (such as the Death to Diabetes Super Breakfast protocol) in order to reap the benefits of breakfast and ensure optimum health.
Moreover, according to famous British expert nutritionists Professor Tanya Byron and Amanda Ursell, who recently published their Kingsmill Breakfast Report, eating a healthy breakfast can help us to reduce negative effects of our daily stresses.
Other Anti-stress Foods. Other foods that help to fight stress include: avocados, chamomile tea, oysters, Swiss chard, turkey.
Note: For more details about how to manage stress, read Chapter 13 of the Death to Diabetes book or read the How to Reduce Stress ebook.
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