Stress Relieving Foods

Hi Everyone,

April is Stress Awareness Month, a time where health professionals come together to discuss the cause and cures of stress.

Last week we discussed the definition and tips for relieving stress, but did you know that food may also play a role in the cause of stress related symptoms?

Whole foods contain vitamins and minerals that our bodies need on a daily basis. If these substances are not adequately consumed in the diet then stress related symptoms including headaches, fatigue, and/or the inability to sleep might occur.

By eating a variety of whole foods along with adequate sleep and physical activity, one may reduce many stress related symptoms.

Top Six Healthy Stress Relieving Foods

1. Oatmeal

Contains serotonin, a calming brain chemical that cut levels of cortisol and adrenaline, which are stress hormones that when high, can cause stress. Plus, oatmeal is complex carbohydrate, which stabilizes and balances blood sugar levels.  

2. Oranges

Contain Vitamin C, which has been suggested by some studies to curb levels of stress hormones by strengthening the immune system. Also found in sweet peppers, tomatoes, kiwis, strawberries, dark leafy greens, and many other fruits and vegetables.

3. Spinach

Contains magnesium, which if not adequately consumed in the diet, may trigger headaches and fatigue, leading to stress. Other sources of magnesium include cooked soybeans, salmon or other green leafy vegetables. 

4. Fatty Fish

Contain omega-3 fatty acids, which prevent the rise of stress hormones and protect the body from mood disorders like depression and PMS. A great way to get fatty fish in the diet is to eat at least 3 ounces of fatty fish at least twice a week. This includes wild caught salmon, tuna, sardines, or even mackerel. 

5. Avocados

Contains potassium, which is a great way to naturally reduce high blood pressure. Also found in potatoes, bananas, and other fruits and vegetables.

6. Milk

Contains calcium, which research shows that a 8-ounce glass of warm milk can ease anxiety and mood swings linked to PMS.

When it comes to stress, eating whole foods at regular times throughout the day will also help keep stress levels in check. Always remember to pair a carbohydrate with a protein and fat to maintain blood sugars and energy.

Blood Sugar in Check Snack Ideas:

1. Non-Fat Plain Yogurt with a 1/4 cup Blueberries
2. String Cheese with Whole Grain Crackers
3. Hummus with Raw Vegetables
4. Small Apple with 2 T Peanut Butter

(source)

Have a great Wednesday!

Remember, if you haven't signed up for the Idaho Academy Annual Meeting you can still do so with the Register Online Form. Don't miss this opportunity to network with a variety of nutrition and health professionals across the great state of Idaho!

Rachelle
Coordinated Program in Dietetics
University of Idaho
thefreshplate2013@gmail.com

*I was not compensated to write this post

Resources

WebMD. (2012). Stress-Reducing Foods. Retrieved from http://www.webmd.com/diet/ss/slideshow-diet-for-stress-management.

Academy of Nutrition and Dietetics. (2013). National Stress Awareness Day. Retrieved from http://www.eatright.org/Public/content.aspx?id=6442475653

Stress Awareness Month

Hi Everyone,

April is Stress Awareness Month!

(source)

Since 1992, the month of April has been recognize as a time for health care professionals and health promotion experts to come together to increase public awareness about both the epidemic causes and cures for stress.

According to Medical News Today, stress is

"Anything that poses a challenge or a threat to our well-being"

This might sound like stress is something to avoid at all costs, but often times stressful situations can help people achieve their goals and do the impossible like in saving someone's life in lifting heavy objects or running away from danger. This is known as the fight-or flight response in which the body's sympathetic nervous system reacts in

• Raising heart rate
• Increasing sweating
• Becoming more alert
• Preparing muscles for action

Again, in the short-term, these reactions can be good for the body, but often times stress turns harmful when it "undermines both our mental and physical health."

In time of stress our bodies produce larger quantities of chemicals such as:

• Cortisol
• adrenaline
• Noradrenaline

Which in turn slows down a person's digestive and immune systems, leads to sleepless nights, tenses muscles, and rapid breathing.

Health, Nutrition and Stress

One may say that stress is a key component in the reason why some people gain weight faster and are more likely to get sick, but that is not all when it comes to health and nutrition. 

If someone continues to be in a stressed state for a long-period of time, a person might develop symptoms such as:

• Hypertension
• Stomach upset
• Heart disease
• Fainting speels
• Cramps or muscle spasms
• And many more symptoms

How Do You Know if You Are Stressed?(source)

Has your breathing changed?

A stressed response will bring short, quick breathes. One way to recognize this is to place one hand on your belly and the other on yoru chest while watching how your hands rise and fall.

Are your muscle tense or sore?

Are your hands clenched?

Actions and Stress Relief (source)

Are you finding yourself to get angry or agitated easily?

This is known as a overexcited stress response and is best relieved with activities that will quiet you down like meditation, slow breathing exercises or yoga. 

Do you find yourself becoming depressed or withdrawn?

This is known as a under excited stress response and is best relieved with activities that are stimulating and that energize you like exercising or playing a game. 

Do you tend to freeze or speed up in regular tasks?

This is known as a frozen stress response are best relieved with activities that provide both safety and stimulate your body.

Tips to Relieve Stress (source)

1. Make 7 to 9 hours of sleep every night a priority (source)
2. Talk to someone who will listen about your stress
3. Take a break from technology, even cell phones
4. Write your feelings out 
5. Do something you enjoy such as a hobby
6. Focus on the present
7. Maintain regular exercise
8. Spend time playing with your family

This National Holiday is sponsored by the Healthy Resource Network (HRN), which is a non-profit health education organization.

What is your favorite way to relieve stress?

Have a wonderful Wednesday!

Rachelle
Coordinated Program in Dietetics, Student
University of Idaho
thefreshplate2013@gmail.com

*I was not compensated to write this post. 

Your Guide to Spring Fruits and Vegetables

As Farmer’s Markets begin to spring up everywhere, we begin to see the abundance of spring produce. In-season produce costs less than produce not in season but knowing what to look for and how to store produce will help stretch your food dollars even more. Here is your guide to picking delicious spring time fruits and vegetables!

Fruits 

Type	What to Look For	Storage
Apricots	Plump, firm and uniformly colored.	Room temperature until ripe then refrigerate in plastic bag for 3-5 days.
Bananas	Slight green on stem and tip. Firm, without bruises. Ripens after harvest.	Unripe- at room temperature. Ripe-in refrigerator for up to two weeks; skin may turn black.
Mangos	Slightly firm mangos with sweet aroma. Avoid sap on skin.	At room temperature 1-2 days. Refrigerate peeled, cut mangos.
Pineapple	Dark green leaves, heavy for size. Avoid soft or dark spots and dry-looking leaves.	Eat as soon as possible. Refrigerate cut pineapple for 2-3 days.
Strawberries	Shiny, firm strawberries with a bright red color. Caps should be fresh, green and intact. Avoid shriveled, mushy or leaky berries.	Do not wash strawberries until ready to eat. Store in refrigerator for 1-3 days.
Honeydew Melon	Well shaped melons that are nearly spherical. Should have a waxy, not fuzzy surface and feel heavy for size.	At room temperature. Once cut, store in refrigerator for up to 2 weeks.

Vegetables

Type	What to Look For	Storage
Asparagus	Odorless asparagus stalks with dry, tight tips. Avoid limp or wilted stalks.	Refrigerate for up to four days by wrapping ends of stalks in wet paper towel and placing in plastic bag.
Broccoli	Odorless broccoli heads with tight, bluish-green florets.	Refrigerate and use within 3-5 days.
Collard Greens	Bunches with dark green leaves with no yellowing.	Refrigerate in plastic bag for up to 5 days.
Peas	Firm, bright green, medium-sized pods with no signs of decay or wilting.	Refrigerate in perforated plastic bag for 3-5 days. Shell peas immediately before using.
Mushrooms	Well shaped mushrooms with firm texture.  Avoid spots and slime.	Refrigerate in original container or paper bag up to 1 week.
Onions and Leeks	Firm and dry with bright, smooth outer skins.	Whole-Store in cool, dark, well ventilated place for use within 4 weeks. Cut-Refrigerate in tightly sealed container and use within 2-3 days.
Rhubarb	Flat stalks that are not curled or limp. Deep red stalks are sweeter and richer; tenderness is not related to size.	Refrigerate in plastic bag; use within a few days.
Spinach	Fresh, crisp, green bunches with no evidence of insect damage.	Loosely wrap spinach in damp paper towel. Refrigerate in plastic bag for use within 3-5 days.

Try this delicious recipe using both mangos and pineapple!

Pineapple Mango Salsa 

Prep time: 10 minutes + chilling

Yields: 12 Servings (2-2/3 cups)

Ingredients:

• 1 cup chopped peeled mango
• 1 cup fresh pineapple, diced
• 1/2 cups diced sweet red pepper 
• 1 plum tomato, seeded and chopped
• 3 tablespoons minced fresh cilantro
• 2 green onions, sliced
• 2 tablespoons lime juice
• 1 tablespoon lemon juice
• 1 jalapeno pepper, finely chopped
• Tortilla chips

Directions:

In a large bowl, combine the first nine ingredients. Cover and refrigerator for 1 hour or until chilled. Serve with tortilla chips. 

Nutritional Facts:

1 serving (1/4 cup):

25 calories, 0 mg trace fat (trace saturated fat), 0 mg cholesterol, 2 mg sodium, 6 g carbohydrate, 1 g fiber, trace protein. 

Chelsea Gruver, ISU Dietetic Intern

References:

Produce for Better Health Foundation. (2013). Fruits & Veggies; More Matters. Retrieved from www.fruitsandveggiesmorematters.org.

United States Department of Agriculture. (2013). What's Available in Spring? Retrieved from http://snap.nal.usda.gov/resource-library/spring-refreshers/whats-available-spring

Taste of Home. (2013). Pineapple Mango Salsa Recipe. Retrieved from http://www.tasteofhome.com/recipes/Pineapple-Mango-Salsa-2

Happy Garden Week

Hi Everyone,

Happy Garden Week and Month! 

(source)

Garden thumb are not, April is the perfect time to go inside or out to plant.

This week and throughout April, communities, schools, and households are encouraged to plant, grow, and spend time creating a environment that promotes health and beauty. And besides the benefits of fresh produce, gardening encourages physical activity, family time, relaxation, cooperation, and a sense of achievement.

Even First Lady, Michelle Obama joined children across the country to help plant the White House Kitchen Garden for the fifth year in a row just last week.

How Can I Start Gardening?

According to Let's Move.gov:

1. Make it a Family Affair

From selecting plants and seeds to harvesting a garden, gardening is a fun way to spend time together as a family. Also, current literature suggests that there is a potential for using gardening as tool to improve children's fruit and vegetable intake. (source)

2. Choose a Site

A garden can take place in a backyard or in a kitchen window. Although a good tip to remember is that a "good gardening space receives at least six hours of sunlight per day and has a localized water source." Although this space can also be a container on your porch or balcony, which is perfect for those living in apartments!

3. Garden Healthy

Before beginning a garden, take samples of your soil and have them analyzed to find out the soil type and quality. This can be done in consulting with your local Cooperative Extension Office to determine how to take a soil sample and where to send it. The soil quality will affect the health of the crops and the design of the garden.

4. Design Your Garden

5. Get Growing 

Some plants can be planted directly into the garden soil like peas while other crops need to be started indoors and later transplanted outside like tomatoes. Different crops and planting dates for your area can be found out at your Cooperative Extension Office.

More planting information and tips can also be found at Real Simple.

6. Enjoy Your Harvest

Along with gardening, cooking as a family is just as important. Here are some great recipes to share with your family and friends. Plus, your extra harvest can be shared with neighborhood food pantries, kitchens, and shelters.

For more information on gardening, check out the USDA's People Garden Initiative at www.usda.gov/peoplesgarden or the University of Idaho Extension Homes and Gardens home page.

What is your favorite vegetable or fruit to plant?

Have a great Tuesday!

Rachelle
Coordinated in Dietetics, Student
University of Idaho
thefreshplate2013@gmail.com

*I was not compensated for writing this post