Rethink your comfort foods
What
makes a food calming? Too often, a client will wave me off when I bring up this
topic and say, "Oh, Keri, all foods are calming foods. Whenever I'm
eating, I feel better." But there's a huge difference between tapping into
a food's inherently calming properties and using any food as a kind of
emotional anesthesia. That kind of eating may buy you a temporary sense of
calm, but it's a quick fix that wears off way too fast. And where does it
usually leave you? Weighing more than you'd like and muttering at yourself,
"Yuck, how could I have eaten all that?"
Stressful
events—and they don't even have to be big, just the daily hassles of life—cause
our cortisol levels to rise. Cortisol causes food cravings, and in women those
cravings tend to be strongest for carbs, especially sweet foods, according to
researchers at the University of California at San Francisco Medical Center.
The more of them we eat, the worse our mood gets. As if that weren't bad
enough, the cortisol then makes more trouble for us, triggering an enzyme in
our fat cells (it converts cortisone to more cortisol). Since our visceral fat
cells (the ones in our abdomen, packed around our vital organs) have more of
these enzymes than the subcutaneous fat cells (the fat on our thighs and butts,
for example), stress causes many women to accumulate more belly fat. The more
stress, the more this abdominal, or central, obesity occurs. Some research has
found that these belly fat cells, which have been linked to a greater risk for
heart disease and diabetes, have four times as many cortisol receptors as
regular fat cells.
So
when I talk about calming foods, I don't mean so-called comfort foods. I mean
meals and snacks that will truly soothe and calm you. Whether it's because of
the specific nutrients they provide or the steady, reliable source of energy
they give you, they'll get you through the day feeling focused, even, and
balanced—so you'll have the ability to conquer anything.
Asparagus
I
know, these slender stalks are known to make your urine smell funny. But they
are high in folate, which is essential for keeping your cool. I like them
steamed, then added to salads. I also love them broiled until crisp. Go ahead
and eat as many as you'd like.
Avocados
These
creamy fruits stress-proof your body. Rich in glutathione, a substance that
specifically blocks intestinal absorption of certain fats that cause oxidative
damage, avocados also contain lutein, beta-carotene, vitamin E, and more
folate than any other fruit. A single serving (about one-quarter of an avocado)
has plenty of B vitamins, too. Remember, this may technically be a fruit, but I
count it as a fat, so use portion control. Thin sliced on sandwiches, it adds a
whole new layer of flavor.
Berries
Blueberries
have some of the highest levels of an antioxidant known as anthocyanin, and
they've been linked to all kinds of positive health outcomes, including sharper
cognition. But all berries, including strawberries, raspberries, and
blackberries, are rich in vitamin C, which has been shown to be helpful in
combating stress. German researchers tested this by asking 120 people to give a
speech, then do hard math problems. Those who had been given vitamin C had
lower blood pressure and lower levels of cortisol after the stressfest.
Substitute berries for any other fruits on the plan whenever you want. I like
to nibble on them frozen, too.
Cashews
I
love all nuts. They're great snacks, and because they are crunchy and a little
salty, they cure many cravings. For those trying to lose weight, they're such a
potently satisfying combo of protein and fat that it's hard for me not to
recommend them at every single meal. (You do have to watch portion size though,
since they are high in calories.) Cashews are an especially good source of
zinc—a 1-ounce serving has 11 percent of your RDA. Low levels of zinc have been
linked to both anxiety and depression. Since our bodies have no way of storing
zinc, it's important to get some every day. Trade cashews for other nuts on the
plan when you're in the mood. Coarsely chop a handful and toss them into a
chicken stir-fry.
Chamomile tea
This
is probably one of the most recommended bedtime soothers around. I've always
loved it because the flowers are so pretty, like tiny daisies. But now there's
more evidence than ever that chamomile calms. A new study from the University
of Pennsylvania tested chamomile supplements on 57 participants with
generalized anxiety disorder for 8 weeks, and found it led to a significant
drop in anxiety symptoms. Of course, I'd much prefer you drink it in tea
form—that way, you'll get the warm, wonderfully calming feeling of holding a
mug of tea as you sit in a quiet spot before bed. And yes, according to the
University of Maryland Medical Center, there is some evidence that, in addition
to calming nerves, chamomile promotes sleep. Just pour a cup of boiling water
over 2 to 3 heaping tablespoons of the dried flowers (you can buy chamomile either
loose or in tea bags at health food stores) and steep for 10 minutes. Try
having a cup every night: Turn off the TV, the computer, and your phone, and
settle down for a peaceful end to the day. It's nice iced, too.
Chocolate
Besides
the healthy antioxidants in this treat, which push chocolate to the top of most
heart-healthy food lists, it has an undeniable link to mood. A recent study
from the University of California, San Diego, School of Medicine reports that
both women and men eat more chocolate as depressive symptoms increase. Of
course, we've all been there, polishing off an entire package of chocolate
after a bad day. But there's evidence that, in moderation, chocolate does
actually make you feel better.
Dark
chocolate, in particular, is known to lower blood pressure, adding to a feeling
of calm. It contains more polyphenols and flavonols—two important types of
antioxidants—than some fruit juices. You can safely allow yourself dark
chocolate as a snack once a week, or as a conscious indulgence, and still stay
on track with your weight loss results. I always keep a few squares in my bag.
Garlic
Like
many plants, garlic is jam-packed with powerful antioxidants. These chemicals
neutralize free radicals (particles that damage our cells, cause diseases, and
encourage aging) and may reduce or even help prevent some of the damage the
free radicals cause over time. Among the compounds in garlic is allicin, which
has been linked to fending off heart disease, cancer, and even the common cold.
Because stress weakens our immune system, we need friends like garlic, which
can toughen it back up. As long as you saute it in broth, not oil, you can add
it liberally to all the meals on the plan.
Grass-fed beef
Grass-fed
beef is not only better for the planet, it's also better for people. It has
more antioxidants—including vitamins C and E and beta-carotene—than grain-fed
beef, and doesn't have added hormones, antibiotics, or other drugs. And while
it's lower in fat overall, it's about two to four times higher in omega-3s. A
study in the British Journal of
Nutrition found that healthy volunteers who ate grass-fed meat
increased their blood levels of omega-3 fatty acids and decreased their levels
of pro-inflammatory omega-6 fatty acids. These changes have been linked with a
lower risk of a host of disorders, including cancer, cardiovascular disease,
depression, and inflammatory disease. Grass-fed beef is pricey but well worth
the occasional splurge. (If you're really gung-ho on the concept, check out
local sources for "cowpooling," where you go in with others on shares
of grass-fed cattle.)
Green Tea
While
it does contain caffeine, green tea also has an amino acid called theanine.
Researchers at the University of Illinois say that in addition to protecting
against some types of cancer, this slimming food is a brain booster as well,
enhancing mental performance. Drink two cups each day.
Oatmeal
Talk
about comfort food! A complex carbohydrate, oatmeal causes your brain to
produce serotonin, a feel-good chemical. Not only does serotonin have
antioxidant properties, it also creates a soothing feeling that helps overcome
stress. Studies have shown that kids who eat oatmeal for breakfast stay sharper
throughout the morning. And beta-glucan, the type of soluble fiber found in oatmeal,
has been shown to promote greater satiety scores than other whole grains. Make
a batch of the steel-cut variety on the weekend, store it in the fridge, and
microwave it on busy mornings. It keeps beautifully, and in fact, that's how
restaurants often prepare it.
Oranges
Another
vitamin C powerhouse, oranges have the added benefit of being totally portable.
That tough skin keeps them protected while they're bouncing around in your
purse or backpack, meaning you can tote them anywhere. Experiment with all the
varieties—clementines, tangelos, mineolas.
Oysters
And
you thought oysters were only good as aphrodisiacs! They belong here, too,
because they're the Godzilla of zinc: Six oysters, which is what you'd
typically be served in a restaurant as an appetizer, have more than half the
RDA for this important mineral. I think they're best served on ice with nothing
but a lemon wedge.
Walnuts
The
sweet flavor of walnuts is so pleasant, and it's nice to know they've been
proven to provide a bit of a cognitive edge. They contain alpha-linolenic acid,
an essential omega-3 fatty acid, and other polyphenols that have been shown to
help prevent memory loss. Researchers at Tufts University found that animals
that ingested walnuts even reversed some signs of brain aging. To bring out
their flavor, I toast them for 10 minutes, then chop them and add them to
salads.
No comments:
Post a Comment