Eating for More Energy and Eating for More Energy and Less StressLess Stress

By: Tracy LesterBy: Tracy LesterWellness CoachWellness CoachWellness Council of ArizonaWellness Council of Arizona

STRESS?STRESS?The bodies reaction to changeThe bodies reaction to change

STRESSSTRESSAdrenaline is produced to give us Adrenaline is produced to give us energy to deal with stressful energy to deal with stressful situationssituations

This energy is “fueled” by nutrients This energy is “fueled” by nutrients we store from the food we eatwe store from the food we eat

STRESSSTRESSToo much stress can drain our Too much stress can drain our supplies of these nutrientssupplies of these nutrients

Little or no fuel for daily energy needsLittle or no fuel for daily energy needs

Left feeling weakness, fatigue, &Left feeling weakness, fatigue, &

MORE STRESS!MORE STRESS!

EATING FOR LESS STRESSEATING FOR LESS STRESS

AVOIDAVOID– Foods that aggravate our stress Foods that aggravate our stress

responseresponse

INCREASEINCREASE– Storage of nutrients we need to handle Storage of nutrients we need to handle

stressful situationsstressful situations

BREAKFASTBREAKFASTStart your day with a Start your day with a goodgood breakfast! breakfast!– Complete mealComplete meal

Complex Carbohydrates, Protein, and FatComplex Carbohydrates, Protein, and Fat– Time & PlanningTime & Planning

VITAMINS/MINERALSVITAMINS/MINERALS

Take a multi-vitamin/mineral dailyTake a multi-vitamin/mineral daily– Avoid deficiency cravingsAvoid deficiency cravings– Fulfill nutritional needsFulfill nutritional needs

SNACKSSNACKS

Eat 2 snacks each dayEat 2 snacks each day–Complex carbohydrates with protein Complex carbohydrates with protein

and/or healthy fatand/or healthy fat

SNACKSSNACKS

Increase EnergyIncrease Energy– When blood sugar decreases we are When blood sugar decreases we are

challenged to think and respondchallenged to think and respond– Help maintain blood sugar levelsHelp maintain blood sugar levels

WATERWATER70% 70% 92% 92% DehydrationDehydrationLess weight =Less weight = –More EnergyMore Energy–Less StressLess Stress

RAW FRUITS & VEGGIESRAW FRUITS & VEGGIESEat more raw fruits and vegetablesEat more raw fruits and vegetables– Enzymes in uncooked fruits and veggies Enzymes in uncooked fruits and veggies

help us convert food to usable energyhelp us convert food to usable energy

RAW FRUITS & VEGGIESRAW FRUITS & VEGGIESEat Vitamin C-Rich FoodsEat Vitamin C-Rich Foods– Adrenal glands use Vitamin C during Adrenal glands use Vitamin C during

physical stressphysical stress– Illness or injury can deplete Vitamin CIllness or injury can deplete Vitamin C

AVOID OR DECREASEAVOID OR DECREASEIncreased energy levels & Increased energy levels & Long term better health Long term better health Related to limiting consumption of Related to limiting consumption of these items . . . . . . . these items . . . . . . .

AVOID OR DECREASEAVOID OR DECREASEProcessed SugarsProcessed SugarsCaffeineCaffeineAlcoholAlcoholSoft DrinksSoft DrinksAnimal FatsAnimal FatsFried FoodsFried FoodsHeavily Processed FoodsHeavily Processed Foods

AVOID OR DECREASEAVOID OR DECREASECaffeineCaffeine– InsomniaInsomnia– NervousnessNervousness– AnxietyAnxiety– Upset StomachUpset Stomach– Poor fine-muscle coordinationPoor fine-muscle coordination– Increased blood pressureIncreased blood pressure– Disturbances in heart rhythmDisturbances in heart rhythm

AVOID OR DECREASEAVOID OR DECREASECaffeineCaffeine– StimulantStimulant– Acts like stressActs like stress– Make stress symptoms worseMake stress symptoms worse– Try to avoid when under stressTry to avoid when under stress

AVOID OR DECREASEAVOID OR DECREASEProcessed SugarsProcessed Sugars– SucroseSucrose– LactoseLactose– Invert sugarInvert sugar– FructoseFructose– Corn syrupCorn syrup– HoneyHoney– DextroseDextrose– maltosemaltose

AVOID OR DECREASEAVOID OR DECREASE

If sugar is the 1If sugar is the 1stst, 2, 2ndnd, or 3, or 3rdrd ingredient, find another ingredient, find another productproduct

AVOID OR DECREASEAVOID OR DECREASEAlcoholAlcoholSoft DrinksSoft DrinksAnimal FatsAnimal FatsFried FoodsFried FoodsHeavily Processed FoodsHeavily Processed Foods

EAT MINDFULLYEAT MINDFULLY

Do you want to add this food to your body?Do you want to add this food to your body?

What will it do for you?What will it do for you?

How will it make you feel physically?How will it make you feel physically?

How will it make you feel emotionally?How will it make you feel emotionally?

EAT MINDFULLYEAT MINDFULLY

Think Positively!!!Think Positively!!!

Stress-less Eating is Healthy EatingStress-less Eating is Healthy EatingWhat you eat can affect how you feelWhat you eat can affect how you feelFollow these tips Follow these tips – Help your body handle stress more Help your body handle stress more

effectivelyeffectively– Improve your health in generalImprove your health in general

QUESTIONS?QUESTIONS?