A Stress Free You
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According to the American Heart Association “about 1.2 million Americans will have a first or recurrent coronary attack this year. About 452,000 of these people will die. Coronary heart disease is the nation’s single leading cause of death.” Heart disease has been directly linked to both stress and diet. So if to improve your chances of keeping a healthy heart you probably want to reduce your stress and eat better.
One of the easiest ways to relieve stress and maintain a healthy heart is to eat foods that are good for you. There are many “super foods” that can give you more energy and help your body handle the stress of modern life. The problem is that many in our modern society don’t know what super foods to eat to fuel their bodies correctly. Part of this is because there is a lot of conflicting information about which super foods are best. Because of the way ads are written it can be confusing to decipher what’s a scam and what can actually benefit you.
One of the biggest problems is that if you read ads in magazines or newspapers or search websites about super foods you might be led to believe that all super foods are man made and only come in a bottle or jar. This just isn’t true. There are many natural super foods to choose from.
Since healthy habits, like eating correctly, can be a huge factor in maintaining a healthy heart and helping overcome stress, I made a list of the top 5 foods that I use on a regular basis. I know that, if you eat them regularly, these foods will give you true, lasting energy to keep you charged up all day long while reducing the wear and tear on your body and mind.
1. Oatmeal – I eat oatmeal almost daily. The reason I started eating oatmeal was because I read that it was excellent for maintaining a healthy heart. My researched told me that oatmeal could actually help me reduce my bad cholesterol and improve my good cholesterol. It has.
In addition, Oats contain the energizing and stress-lowering B vitamin family, which helps to transform carbs into usable energy. Oats are also low on the glycemic index because they have a lot of fiber. That means that, instead of getting short term spikes of energy, your body gets a steady stream of energy. This is because the carbohydrates flow gradually into your bloodstream. This is one of the best ways of overcoming the stress caused by the morning donut and coffee diet.
When searching for oatmeal, look for high-fiber oatmeal. You can find many of these in your local supermarket. The healthiest types of oatmeal are the natural varieties. If you, like me, like sweetened oatmeal, avoid instant sweetened oatmeal and use natural sweeteners like honey.
2. Lentils – Like oatmeal I began eating more lentils as a way to improve my cholesterol levels. I also found that beans are a great source of fiber. Fiber allows for a slow release of glucose, as well as B vitamins, iron, magnesium, potassium, zinc, calcium and copper. Lentils are a great overall food because they provide both carbohydrates and protein. This makes them a great addition to any meal. Since lentils help to reduce your cholesterol they are also one of the best natural remedies for high blood pressure. They are also low in fat and calories.
3. Bananas – I have loved to eat bananas since I can remember. I think they were somewhat of a treat when I was a kid, but I remember that my dad would add them to his cereal when we had them, so I would too.
Bananas provide a lot of potassium. This is an electrolyte that helps maintain normal nerve and muscle function at the very cellular level. The importance of this is that, unlike some nutrients, the body doesn’t store potassium for long periods of time. This means that your potassium level can drop during times of stress. So eating a banana can be one of the best ways to relieve stress.
You also lose potassium during strenuous exercise though sweating. That’s why it’s always a good idea to eat a banana or drink a smoothie with banana in it after working out. Although bananas do contain a lot of sugar, the sugar in bananas is an easily digested form of carbohydrate.
If you like fruit, other fruits such as apples, grapes, peaches and pineapples also make great energizing and refreshing snacks. If you are not eating fruit regularly – start today! Everyone should be eating fruit regularly.
4. Chocolate – This energy booster is welcomed by many people, including myself. Since I was a little boy I have loved eating chocolate. Of course back then I didn’t know that chocolate, eaten in moderation, was actually a great way for controlling cholesterol and maintaining a healthy heart.
Chocolate contains more than 300 chemicals, and has been the subject of hundreds of studies by universities and other scientific organizations. For example, studies have shown that chocolate can elevate your energy levels. This is because it contains bioactive compounds such as tyramine and phenylethylamine.
Studies have shown that the smell of chocolate may increase theta brain waves, resulting in relaxation. It is also contains phenyl ethylamine, a mild mood elevator, which is why chocolate often associated with feeling better.
Chocolate has also been claimed to improve anemia, awaken the appetite, aid in digestion, and improve longevity. Cacao, the source of chocolate, contains antibacterial agents that fight tooth decay. Just remember that this is counteracted by the high sugar content of milk chocolate.
Chocolate increases the antioxidant levels in your blood and the flavanoids found in chocolate may help keep your blood vessels elastic. This can help prevent heart disease.
Although chocolate has many positive benefits remember that it also contains sugar and caffeine along with high amounts of fat and calories, so like I said before, consume it in moderation. The healthiest choice is to opt for dark chocolate or raw cacao. This will give you the highest source of antioxidants.
5. Almonds – I eat raw almonds regularly. One of my favorite ways to eat them is when they are covered in dark chocolate. When eating almonds this way remember that this is a lot of calories and fat content
Almonds have been found to improve your focus and mental clarity. Monounsaturated fats found in foods such as almonds provide essential fatty acids, known as omega-3s and omega-6s that produce an alert mental state.
Don’t forget about other healthy fat sources that you can include in your diet are avocados, seeds, nuts, olive oil, and fish oil. Of course, you’ll want to check with your health practitioner before making drastic changes to your diet.
Incorporating these foods into your daily menu will take some planning. Here are some ideas of how I use them and how you can use to ensure you’ll have all the energy you need every day.
Breakfast
Smoothies: If you are in a hurry in the morning, a quick breakfast of a banana fruit smoothie is an easy way to get the potassium your body requires to function normally. Combine a small banana, some frozen berries of your choice, ice, 1/2 cup low fat milk, and a teaspoon of vanilla in a blender. If you are trying to control your weight you can add whey protein powder. For flavor you can also add a tablespoon of peanut butter or some raw cacao powder as well.
Smoothies also make a great mid morning or afternoon snack.
Oatmeal: Like I said before I eat oatmeal almost every day. If you need a quick breakfast, you may not always think of oatmeal, or you may think of instant oatmeal. Although better for you than eating some surgery cereal or nothing at all, instant oatmeal isn’t as nutritious. To be fair, some companies are making instant oatmeal healthier by not adding as much sugar and artificial flavoring, but you’ll always want to compare the sugar and fiber amounts across a few different brands to find what is the most nourishing.
Cereals: One other great alternative to a bowl of hot oatmeal are either bran or muesli cereals. These contain a lot of the energy boosting nutrients of oatmeal, and often they contain healthy nuts like almond slices as well as dried fruits.
Snacks
Almonds: These nuts are the perfect mid afternoon snack. Put a handful of these in a sandwich bag take them to work with you.
Dark Chocolate: Okay, you know that I like chocolate. It is especially good in the afternoon when you’re feeling sluggish. A small dark chocolate bar is all you need for a great pick me up that will last you more than an hour or two.
Dinner Side Dishes
Beans: In stead of rice or potatoes, lentils are a great side dish that can enhance many dinner entrees such as tacos and burgers. You can also make lentils a main dish by combining several types into one dish as a bean soup or bean casserole served with cornbread. This is a favorite of mine. Another way to eat lentils is to add some pepper and shredded cheese as part of a healthy lunch.
I’m sure you’ll agree that these foods are not only good for you but, for many people, are actually enjoyable. In addition to maintaining a healthy heart, these foods are one of the best ways for your body to relieve stress naturally.
Working these naturally energizing foods into your daily routine doesn’t have to be difficult. It just takes a little while to develop healthy habits like this. With a little imagination and effort, you can have all the energy you need to stay awake and alert throughout the entire day while maintaining a healthy heart and overcoming stress naturally.
So if you would like to prevent heart disease while overcoming stress, why not try these foods out? Not only will you be developing healthy habits, you’ll also be giving yourself energy and longevity. Not a bad combination.
Wil Dieck is the founder of Total Mind Therapy and author of a Weight loss and Fitness e-Course that you can have at absolutely no charge. Drop by http://www.yournewbodycourse.com/ for your copy today.