Stress reduction with chips, sweets and sodas can be an easy option when you are at your desk.
But they make you feel worse, says Charlotte Watts, co-author of the new book Good Mood Food, in one piece for Healthista.
On some days, the pressure can seem high, and if you're behind a desk, it's easy for our relationship with food to come off quickly.
When stress comes up, our brain calls in signals to refuel – a self-defense measure that immediately gives us the energy to run away or stand on our ground – "fight or flight."
So guess what we can ask for a quick answer? Yes, sugar as instant fuel, often in combination with junk fats.
That's why we can suddenly demand chips, cakes, biscuits and chocolate if it gets too much.
When we feel stressed, we tend to resort to junk food, says Charlotte Watts, co-author of Good Mood Food
It's not just a matter of willpower – this is your biochemistry.
Recognizing the mechanisms helps us emerge from the cravings and twitches of sugar that can prevent us from coping with the stress that caused them.
These "comfort" foods provoke high and low blood glucose levels, with similar ups and downs in energy and mood, making it harder to weather the day.
Having food in hand that balances both blood sugar and those that provide the sweetness that we have without negative consequences can actually help us cope with stress.
Good protein and healthy fats balance the sugar stores for the brain and whole foods, rather than the overly processed ones. They provide the B vitamins, zinc, magnesium and other nutrients our brains need to be fully functional.
If you're sure that we'll have a decent lunch, it means that we do not suddenly have a blood sugar level in the afternoon that overrides our good intentions.
Here is a list of the best snacks and light meals that will help you throughout the day:
1. Celery with nut butter
Celery can be filled with nut butter to add protein and fats to satisfy cravings in the brain, says Mrs. Watts
Celery contains a soothing chemical called apigenin, which calms the entire nervous system.
It also requires a lot of chewing, so that stresses that are usually kept in the jaw, are solved by the stress response.
If you fill your small groove with a nut butter of your choice (almonds, hazelnuts or cashew nuts are good), it adds the protein and fats that will fuel your brain.
2. Instant miso
In most health food stores or large supermarkets, you can buy individual bags of miso powder or paste.
This Japanese fermented soy paste is a staple in your diet and a great source of protein helps to balance female hormones.
The savory taste and the warm cup or shell is comforting and they have a metabolism that supports algae or fungi.
3. Dried mango
Mango is rich in soluble fiber that can balance blood sugar levels. It can calm a tense head, as it needs a lot of chewing
If you are looking for an alternative to a bag of sweets, this is your answer. Mango has a nice, sweet taste and the dried version releases the sugar less quickly than many other dried fruits.
It is rich in soluble fiber to balance blood sugar, and since it requires a lot of chewing, it can also soothe the brain and a tense head.
The brain is soothed by fats, says Mrs. Watts. She says she should opt for the monounsaturated varieties such as avocados
Half an avocado is a natural shell with brain-supporting fats that can fill you with a variety of delicious things.
When we crave sugar, our excited brain chemistry can be soothed by fats.
The ones we need to work, like the monounsaturated fats in avocados, nuts and olives, do not send us into spirals of fatigue.
Try olive oil, seed, goat cheese, houmous … or anything else that you can experiment with.
Eggs are the most bioavailable protein we can eat. This means that we can most easily absorb and use them.
A frittata is like an omelette, but thicker and can be filled with vegetables (spinach, peppers, asparagus or onions) and flavors such as turmeric, cumin, goat's cheese, seeds and herbs.
Especially if you live alone, it can be very helpful to make a big frittata and consume it for a few days at each meal.
You can also add lettuce leaves such as watercress, spinach and rocket for a larger meal and more vegetables to give you the minerals your body needs from the stress response.
6. Tamari cashew nuts
For a nutty snack with more satisfaction for the brain, mixing cashews with Tamari (Japanese gluten-free soy sauce) adds a spicy or umami flavor – such as marjoram or gravy – that registers appetite saturation to break the cravings.
They are very easy to do; Just cover it with Tamari (about 3 cups of nuts to 2 tablespoons Tamari) and fry 25 minutes at 170 degrees Celsius.
Do not be afraid of nuts as too rich in fat; They contain the fats we need to thrive, and those who eat them regularly have shown they have less weight. probably because they reduce the amount of sugar.
7. Rye crackers
Wheat can be a burden on sensitive digestive systems – but rye crackers contain less gluten and can be filled with foam or other dips
This is an incredibly useful jar for a variety of toppings that do not contain more wheat.
This is a blessing for stress management for people with sensitive digestion or immunity, as wheat pollutes the digestive tract and given that this is the first choice in most countries where ready meals are offered.
Rye still has some gluten, the sticky protein (ie "glue"), which is disruptive to our digestion but tends to be better tolerated. Sourdough rye crackers (or bread) were fermented to reduce their effects.
Fill with legumes, nut butters, goat's cheese, avocado, artichokes, beets or other dips. or even denser protein (if you're taking part) like free-range meat or boiled egg, if you have cravings for sugar, brain fog or energy dips.
8. Coconut flakes or chunks
A very simple snack that can really help with sugar cravings. Coconut contains fats, so-called MCTs (medium-chain triglycerides), which we can not store as fat, but which increase the metabolism because we need to process them immediately.
They have a subtle sweetness that satisfies this craving, but helps us to balance the blood sugar and balance energy and concentration.
Coconut helps us to achieve blood sugar, energy and balance. It also has a natural subtle sweetness
9. Soup, stew or curry
You can either make your own sup, stew or curry with plenty of vegetables, legumes, garlic and onions, or buy a high quality, pre-made one that you can always supplement with more leaves or frozen spinach.
If you cook your own preparation slowly, you can most easily absorb the nutrients into your intestinal wall and give the most natural moisture to the body tissue to cope with stress.
Investing in a food thermos can help with both nutrition and budgeting. This is a wide flask designed to keep more liquid food warm, and many have a handy spoon in the lid to be able to travel (eg on the train).
It can also help you spend even more on convenience food in stores.
10. dark chocolate
If you allow yourself to have some chocolate in the form of darkness, you can deal with stress, says Mrs. Watts, a nutritionist
Sometimes we just want dark chocolate and that's fair enough. A study has shown that 40g per day has helped people deal with stress so this snack can play a very useful role.
This can be very useful if you have the habit of having a "sweet treat" in the afternoon that you want to change.
Allowing yourself to do something in the form of this healthier alternative can be the appearance of a "struggle" in which you can win or lose (and are often associated with stress that causes guilt, shame, or self-criticism).
Just choose a good quality – with nuts it's good for a little more protein – have something and enjoy it!
11. Baked potato
Baked potatoes can be stored well in thermos flasks and the starch can reduce the cravings in the afternoon
No, you do not have to bake it at work, white or sweet potatoes stick well in thermoses, where they are marinated nicely in butter or olive oil.
Mix cheese, spring onions, beans or other toppings that you want. T
This is especially good if you do a lot of sports and need some strength at lunchtime or to absorb the craving for sugar in the afternoon.
12. Base salad with salad
Salad is like celery high in calming chemical apigenin. A packed lunch with a lush bed of gems, cosin or romaine lettuce is not just "rabbit food," but has a very real effect on our ability to cope with it.
When you get used to preparing salads, you have a step that you can simply continue (or return to) once you get used to buying home-bought salads.
You can add more to your own and add more interesting ingredients such as artichokes, raw fennel, grated carrots or beetroot, roasted vegetables, pine nuts or seeds, capers, etc.
A simple dressing with olive oil and either lemon juice or apple cider vinegar supports your digestion.
Then you can add the protein that works for you. Tofu slices, eggs, free-range meat or goat's cheese.
MASTURBATION BREAKS AT WORK FIGHTED STRESS
Instead of keeping self-love strictly in your bedroom on a lonely night's sleep, you should think about it while you work.
Psychologists known as a "masturbation break" believe that this could be a great way to combat the stress of your job.
Dr. Cliff Arnall, a life coach based in Hay-on-Wye, Wales, said: "I would expect a masturbation policy to result in more concentration, less aggression, higher productivity and more smiles.
"A Masturbationspause for boredom or flight would certainly increase the focus on work," the Metro reported earlier this year.
He warned, however, that it could lead to frustration when people take a long time to come to a climax.
13. Date and nut balls
Gambling balls are so easy to do, you'll wonder why you spend so much money on commercial versions.
If you start with the same volume (cashews or brazils are very creamy) and use the same dates at the same time, you can add more ingredients to your heart.
Try coconut, cinnamon, ginger or peanut butter, for example. The dates are concentrated sweetness to satisfy a sweet tooth, but they are high in blood sugar, which supports soluble fiber and minerals, and they have been shown to support the beneficial bacteria in the gut that help us cope with stress ,
14. Yogurt, berries and cinnamon
This can be a great filling for the above mentioned pancakes or a bowl of satisfying goodness.
You can use plain Greek yogurt or coconut yogurt. However, choose full fat to ensure the health fats that soothe and satisfy the brain.
The yogurt is an excellent vehicle for sweet-tasting ingredients that support the blood sugar rather than disturbing it.
Berries are the best fruit as they reduce the tendency for blood sugar peaks after meals and cinnamon signals in the brain that you had something sweet, but in fact sugar helps cells to gain energy.
15. rice salad
A rice-based salad can be an excellent convenience food as it freezes very well. If you boil or steam either brown basmati or a mixture of wild rice (or Camargue is full of antioxidants) and then mix with vegetables, salad shards, seeds and olive oil, you can freeze in portions and it can thaw in the morning to be ready and chilled at noon. Add broth or other flavors such as tamari, tamarind, curry spices or herbs for a special interest.
16. Green smoothie
A decent blender is more of a function in kitchens these days and good for staying on the page, so you do not forget it's in the cupboard and actually uses it.
You do not need a lot of Faddy ingredients to get a nutrient-rich smoothie.
One of the best thick green smoothies is made up of pretty common ingredients as a base, and you can then add whatever therapeutics you like (like tinctures of herbs, green powder or bee pollen).
A mixture of coconut water with a celery stalk, half an avocado, some berries and some manuka or other quality honey to taste.
The addition of ginger increases the taste and promotes blood circulation, a base of cold chamomile tea soothes and fresh herbs such as mint or basil soothe an agitated intestine.
For more green, add all the lettuce leaves or frozen spinach.
17. Trail mix with cocoa nibs and goji berries
You can buy a commercial version of this delicious snack in health food stores, but it's so easy to prepare your own nuts and the amount of goji berries and cocoa nibs that work for you.
Cocoa is raw chocolate that satisfies a deficiency, but not too much caffeine for those who are sensitive to the stimulating properties of dark chocolate.
It is extremely rich in immune-enhancing antioxidants, as are goji berries and nuts. This is especially important when you are under stress as the stress hormone cortisol can suppress our immune system.
This article originally appeared on and was approved by Health Ista