I didn’t realize how much of what I put in my body was affecting me.

You hear it all the time. Eat healthier, feel better.

Okay, Okay.

It wasn’t until I couldn’t make it through the day without energy drinks, coffee, naps, unable to think straight, feeling like I had massive ADD until I took a step back and looked at what I was putting in my body.

I’m listing 3 foods for attention and focus that really have changed my life and super easy to add throughout the day to keep you going.

1. Water (that’s a given)
2. Nuts sporadically throughout the day
3. Fruit in the middle of the day ( I like cantaloupe, honey dew, or watermelon)

If this is enough to get you started or you feel pretty good about this. GREAT! If not, below, I’m going deeper to the foods to eat for reduced stress and improved mood.

Do’s and don’ts:

• Do -Eat on a regular schedule. Every 3-5 hours. This will help manage your blood sugar which keeps your body balanced and improve your mood
• Don’t – turn to supplements to get the vitamins and nutrients your body needs
• Don’t – just rely on just food to decrease stress
• Do – look outside food as well. Movement, getting enough sleep, managing any chronic disease, and obesity. These can put your body in a prolonged state of inflammation.
• Do – understand we can’t change our genetics, but we can control our environment and what we do about it
• Don’t – Resort to high sugar or alcohol as they raise cortisol levels.

What is Cortisol?

Cortisol is the primary hormone related to stress. There are specific foods that can aide in decreasing cortisol. But what can reducing cortisol do?

• Regulate sleep cycles
• Reduce inflammation
• Manage how the body uses carbs, fats, proteins
• Controls BP
• Improve your body’s ability to regulate emotions
• Sticking to foods in the Mediterranean diet can reduce stress, inflammation, and pain.
• Remember, reducing stress through food is all about the long game not the short game.

Now, I’m all about keeping it simple, so I’m only listing some foods you can start eating. I don’t particularly like to go out and buy anchovies or sardines, but if you do, more power to you. Keeping it simple with eggs, chicken, etc, is where I know I can keep a sustainable diet. I’m not going to eat anchovies every day. They are high in Omega-3 which is very good for your body, but there are other foods too.

Whatever works for you and you will be consistent with is where you will see the most change.

Foods that reduce stress/anxiety and can increase your MOOD

Mediterranean diet

Foods high in vitamin B

• Beef
• Chicken
• Eggs
• Fortified cereal

Foods high in Omega-3

• Avocados
• Olive oil
• Oysters
• Salmon
• Tuna
• Walnuts

Magnesium rich foods

• Avocados
• Bananas
• Broccoli
• Dark chocolate
• Pumpkin seeds
• Spinach

Protein rich foods

• Almonds
• Chicken
• Eggs
• Lean beef
• Lentils
• Peanuts
• Quinoa
• Turkey breast
• Tuna
• Salmon
• Shrimp

Gut healthy foods

• Yogurt
• Kombucha
• Sauerkraut

Destress in a hurry

• Dark chocolate. 90% or more cacao or pumpkin seeds

If this is all overwhelming, I get it. So stick with the foods above in the first section. It’s important to listen to your body and see what works and feels good. Every person is different. If you find yourself forcing food down because it is “good for you”… It won’t last. Sustainable foods one step at a time.

MY DAILY ROUTINE FOR FOOD.

I’ll be honest, I do often “fall off the wagon,” and things are not always perfect. But that’s life, and we all should be happy and do the things that make us happy.

Most of the time we should be thinking about what we are putting in our bodies and if it is a smart decision. I am not gluten free, vegan, vegetarian, or anything like that. If I had to put myself in some category I would say I am more “plant based” than anything. However, I do like a nice piece of steak every now and then (medium rare please!).

The reason I am listing what I have throughout the day is because I feel it is a good group of foods to get all the vitamins you need. (Now, I am not perfect and sometimes deviate)… But, this is good just to get an idea without the complicated stuff. You don’t have to go buying chia seeds or flax seeds if it feels like its “too much”. For me it is, if you like that, great. Keep doing it!

So here it is:

Breakfast:

First thing in the morning – drink ½ to 1 full 16 oz bottle of water

then:

Oatmeal with blueberries

Or

Dairy free yogurt

Or

Protein bar

Mid morning snack

Banana

Or

Apple with peanut butter

Lunch:

Hummus with carrots/celery

Or

Piece of whole grain bread with 1 egg and cheese

Or

Turkey spinach wrap with spinach, turkey, provolone cheese, (and any vegetable I have). I add banana peppers (because I love the spice), and pickles. Mayo for the dressing because I LOVE my sauces (satisfies that craving somewhere in my brain)

Afternoon snack

Almonds (I buy the Trader Joe’s package where they are individually wrapped so I don’t mindlessly keep eating and eating until the container is gone)

Or

Fruit if I didn’t eat any in the morning. I’ve really been on a peach kick lately. Watermelon, cantaloupe are very good. Anything you like really…

Dinner

Salad with fish or chicken

Or

If I am lazy, I get the pre-made salads from Trader Joe’s. Look for the ones with cheese and/or nuts because it adds some protein. (I like the spinach, feta, cranberry, pecan one). If you don’t have a Trader Joe’s, I’m sure there are some at the local grocery store.

Or

If I am feeling ambitious, I usually will just heat up a frozen vegetable, and cook a piece of fish on the stove top, along with a side salad.

Once in a blue mood I’ll order a pizza, why? Because I love pizza and I’m italian. It is something I can’t give up. But that’s okay for me. It isn’t every day, or even every week. Everything in moderation. I am not perfect and no body is. We do the best we can and keep trying and that’s all we can do. Awareness and understanding the foods to eat and why will be the real reason you succeed in your health goals.

Keep it simple, find what works for you, and stick to it.

Give yourself some time. Rome wasn’t built in a day. Adjusting and experimenting takes time.

If you find this information helpful, follow me on the social media (links below), for more tips and info!

Yours truly,
Nicole Reynolds, MS, OT, Heath Coach