Solutions for your Stressful Times


The fiber in apples can really keep you healthy and well!

Resiliency: Some people are more resilient than others.

Why do you think that is true?

If we grow up in an environment of nurturing and kindness, we will probably be more resilient than most. If we grow up in a confusing, chaotic home, we may not be sure of ourselves and our potential to grow and develop into a productive, loving person.

Can you re- balance yourself?

Dr. James Rouse who wrote Health Solutions for Stress Relief and how to re- balance your natural stress-resilient body chemistry believes that we can become more resilient to the stress in our lives.

Be on alert and combat the stressful times by eating healthy foods

You body is on alert from what your mind is telling it. When bad things happen, or you just feel overwhelmed by too many tasks, you body gets the hint and goes on overdrive. You have to begin to see the connection between your body, mind and spirit to help yourself out of stressful times. You may even have to take a look at your diet, and eat some stress reducing recipes!

Let’s start with the diet. Diet can play a major role in stress reduction just as exercise does, so no matter how much yoga or running you may do, if you do not change to more nutritious foods and watch your sugar, you may still have problems with the stress in your life.

The local markets

Try your best to seek out fresh foods from your local farmers. Organics are a bit more expensive, but there is no greater expense in life than poor health and wellness.

Find foods that can manage your blood sugar, ( such as fiber foods), calm inflammation ( that may mean staying away from red meat and deep fried foods) and can help you reach your weight loss goals.

Everything in life is about balance, therefore, you need to balance through portion control, eating lots of fruits and veggies and making healthy choices every single day!

Eating with Consciousness

Food serves a purpose in helping us to stay healthy and we should respect it. A mindful approach to eating is essential for the spirit. Think about your food when you sit down to eat, and try your best to eat slowly, tasting every bite of food.

Combining foods

Some foods go well together while others do not.

The goal is to aim for some rich protein products such as lean turkey, tofu or cottage cheese, and adding some whole grains. In order for your body to accept the protein, and make it available to the brain, protein needs to be combined with complex carbohydrates such as brown rice or whole-grains.


Energy and sustaining satisfaction throughout the day

By combining rich proteins with complex carbohydrates, you will begin to enjoy more energy in your day.

Complex carbs also supply glucose for the brain.

Your Eating Plan for Reducing Stress

Focus on enjoyment! Reinforce some healthy, glucose-friendly whole grains, fruits and veggies. Most high- glycemic foods are refined. For example: Foods made with white flour spike your blood sugar and fail to provide your body with essential vitamins and minerals. Stay away from pasta, breads an other foods made with white flour.

On the other hand~ foods that are low in the glycemic index tend to be nutrient dense, boost your energy and even boost your metabolism. Such foods like healthy grains ( quinoa, amaranth, barley, whole grain wheat berries) can last a long time in your body, creating satiety.

Some veggies

Arame seaweed– rich in minerals and B vitamins

Broccoli– the superveggie that is high in antioxidants

Cabbage- another superfood linked to cancer prevention

Carrots- betacarotene helps the body disarm destructive compounds that attack cells

Celery- In Chinese medicine it is used to treat high blood pressure, along with being low in sugar

Some Fruits

Apples are number one! Rich in fiber, one apple has as much fiber as about 10 small salads

Bananas rich in tryptophan and potassium. A sliced banana on toast with some peanut butter can support the neurotransmitters that encourage sleep and tranquility

Blueberries- powerful antioxidants provide brain and memory support

Dates- High in fiber

Grapefruit- Good source of Vitamin C and pectin. They are very healthy for the digestive tract.

Lemons- Rich in Vitamin C. they are a great immunity booster. As a internal cleanser- lemon with some water in the morning can acts as an internal cleanser

Oranges- Rich in Vitamin C and have high levels of hesperiden, a flavonoid that fights cancer and heart disease

Strawberries- high in antioxidants, especially the one called ellogic acid which is believed to be a great inhibitor of cancer

Grains and Legumes

Brown rice- Great source of insoluble fiber. Brown rice can actually pick up cholesterol and pull it right out as it moves through the body. Also is great for bowel regularity and is rich in  manganese an important mineral for bone health and blood sugar regulation

Lentils- Power-packed with folate, magnesium and fiber

Oats- Lower blood cholesterol and promotes heart health. Eat oats for magnesium, B vitamins and tryptophan, and because oats are a complex carbohydrate, you can get the benefits of tryptophan by eating them alone.

Whole grains — amaranth, kamut, millet, quinoa and wheat: Whole grains also include whole grains in bread, cereals, muffins, wheat bran and wheat germ

Dairy, including Almond and  Soy Milk

Milk is a  stress reduction tool, rich in tryptophan and calcium

Soy and almond milk: high in calcium and provides anti-inflammatory benefits

Tofu- High in calcium

Yogurt ( soy and dairy), mozzarella cheese and cottage cheese- high in tryptophan and calcium


Halibut, salmon and mackerel are all a great source of omega-3 fatty acids

Chicken and turkey- good sources of tryptophan which is a building block of serotonin and melatonin, a supporter of brain functioning and sleep aid!

Eggs are rich in omega-3 fatty acids and a good source of tryptophan. And the protein in eggs can help keep blood sugar stable

Lean Beef- provides for Vitamin B 3

Almonds and almond butter- improves cholesterol

Flaxseed- rich in omega-3 providing for the heart and can prevent cancer

Hazelnuts– rich in omega-3 and helps with lowering cholesterol

Olive oil– Rich in monounsaturated fats

Peanuts and Cashews– peanuts are high in tryptophan and cashews rich in monounsaturated (beneficial fats)

Pumpkin Seeds- mineral dense and rich in zinc and magnesium. Particularly good for stress reduction and boosting the immune system along with heart health

Taken in part from: Rouse, J. (2003) Health Solutions for Stress Relief. Rodale press at www.