Control stress by eating right this holiday season by Leila Kalmbach

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Control stress by eating right this holiday season By Leila Kalmbach I can’t help but get excited by the cool, crisp air that comes with the change of seasons. As much as I love warm weather, there’s just something about that first time the temperature drops and icy mist hits my face and the lights of downtown are reflected off the glittering, wet streets — something that sends a thrill through my body. With this change of season comes the double-edged sword that is the holidays. We get to see our families, often after long periods of absence. But at the same time, tensions are high, both at work and at home. We know that we need to relax. We understand the detrimental effects stress can have on the body and the mind. Yet it’s hard to find a free moment this time of year, much less to use the moments we get to de-stress. So what do we do to make ourselves feel better? It’s the holidays! We eat our stress away, of course! And maybe it works, for a little while, at least. But all that pumpkin pie and mashed potatoes and eggnog and honey-glazed ham doesn’t make us feel good for long. The foods that we put into our bodies can have a huge impact on the way that we feel, both physically and mentally. And just like overloading on fat and sugar will add to our stress in the long run, eating the right foods can go a long way toward combating stress and calming our bodies down. If eating is our natural reaction to the holiday season, let’s make it work for us. Caffeine You know already that too much caffeine will make you feel jumpy and anxious. Yet it’s hard to resist a nice cup of something warm when it’s cold out and you’re feeling like you need to wake up. Limit your caffeine to one or two cups in the morning then resist the urge for the rest of the day. Drink ginseng tea if you need to perk up. Protein and carbohydrates In the simplest terms, protein wakes the body up and carbohydrates calm it down. For one, protein-rich foods contain the amino acid tyrosine, which helps the brain become alert. For this reason, it’s best to eat more protein in the morning and at lunch, when you need energy for the day, and more carbohydrates at night, when you want your body to calm down in preparation for sleep. However, avoid eating a meal made up entirely of protein or entirely of carbohydrates. Protein needs to be accompanied by some carbohydrates for the protein to have an optimal effect on the body. For breakfast, this may mean eggs with a side of whole-grain toast, or yogurt with granola. Eating carbohydrates without protein, on the other hand, may give you quick energy but leave you to crash soon after. This is especially true of simple carbs, such as

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sugar and white bread. Tryptophan Protein-rich foods contain tryptophan. Tryptophan’s claim to fame is the post–Thanksgiving dinner turkey coma, but there’s more to it than that. Tryptophan is one of the building blocks of serotonin, which helps keep the body calm. But the brain has natural chemical defenses against the effects of tryptophan. Carbohydrates, however, clear the brain of these chemicals, so that tryptophan is free to take its effect. For this reason, to combat holiday stress it’s best to eat a small amount of food that contains tryptophan, and accompany it with high-carb food. Tryptophan is found in foods such as dairy products, rice, meat, soy, seeds, hazelnuts, peanuts, whole grains, and lentils. A good dinner to help calm your body in preparation for a restful sleep might be a rice-based vegetable stir-fry or a small fillet of fish with potatoes. Dairy products are especially good before bed because they also contain calcium, which works with the tryptophan to make you sleepy. Omega-3s If you eat fish, choose salmon, mackerel or trout, which are high in Omega-3 fatty acids. In addition to the brain and heart health benefits that Omega-3s are known for, the fatty acid also helps to reduce anxiety. Vegetarians can get the benefits of Omega-3s too — flaxseed is a great natural source of the fatty acid. Try it finely ground in a smoothie, or choose bread that contains the grain. B vitamins You know you should eat your greens, but here’s a compelling reason why: The B vitamins found in leafy green vegetables are building blocks of hormones that keep your body on an even keel. In other words, go for the super-healthy spinach, kale, collard greens and mustard greens that are in season in the winter (and grow well locally!) and you’ll get the added benefit of avoiding extreme ups and downs during the day. Sweet temptations It’s hard to avoid the dessert table at holiday parties. Luckily, for most people, there’s no need to shun desserts entirely. Chocolate can have a calming effect on the body. Avoid milk chocolate or sugary baked goods, though, and stick to a square of dark chocolate or a few dark Hershey’s kisses (the kind with nuts are especially good). Don’t overdo it, and if you know you’re the kind of person who can’t eat just a little, it might be best to avoid chocolate altogether. If you’re still craving sugar, eat some fruit. It will give you the same quick energy, but without the crash later. Eat a balanced diet The bottom line is that to function well, our bodies need a wide variety of nutrients. Listen to your body, and make it a priority to give it what it needs, even amidst the holiday bustle when it feels like there’s no time to focus on eating well. Get your five to nine fruits and vegetables a day, eat your protein and choose whole grains. Don’t forget to eat; food is your body’s fuel, and you can’t stay calm and productive if you’re running on empty. Treat your body right, and your body will thank you by helping you navigate the holidays with a minimum of stress and a maximum of focus, patience and maybe — just maybe — the good will toward others that the season is supposed to be all about. These are general guidelines; please consult your physician for specific information regarding your health. You can also check out the following article for info on foods that help to calm the body: http://www.askdrsears.com/html/4/t042400.asp#back; and nutrition.gov for more general information on food and nutrition. Leila Kalmbach is an Austin-based freelance writer and editor who is currently spending the year in Australia. Leila grew up in Austin and graduated from Reed College in Portland, Oregon. In her free time, she enjoys reading, writing, hiking and spending time around the water. Contact her by e-mailing eye.for.ink@gmail.com or visit www.eyeforink.com for more information.