Part 6-Best Relaxation Techniques In The World (Eat Your Way To Calm)

relaxation

One of the worst things about stress is that it is not always clear on how to deal with it.

If you’ve ever been stressed out about something and then began to feel even more stressed out because you couldn’t get control of it, then you understand.

However, there are numerous relaxation techniques you can use to master your stress once and for all.

Understanding these various techniques, finding out which ones work best for you, and actually applying them to your life is important.

Using good relaxation techniques can help you gain control over your feelings and allow you to deal with them before they get worst.

Now let’s jump on into the techniques.

Mindful Meditation🧘🏾‍♀️

relaxation

Now you know I talk about meditation all the time, but it is one of the best ways to relax.

You actually have to take time out of your day to meditate.

It helps you to put things into perspective too.

There are a few ways you can meditate.

  1. Guided Meditation
  2. Silent Meditation
  3. Meditation With Soft Music/Nature Sounds

I have tried all 3 of these kinds of meditations and I enjoy both soft music and guided meditation.

The goal to meditating is to take a minute or 2 or 5 (or 20😊) to yourself.

To collect your thoughts and to observe/ignore those negative thoughts that may be swimming around in your mind.

It gives you a moment to breathe…literally.

Meditation along with the next technique which is breathing deeply can help to lower your stress levels and give you a clearer look at your situation and life in general.

relaxation

I walk you through your first meditation session in my ‘How To Start Mindful Meditation’ post.

Breathing Techniques

Deep breathing is one of the most commonly used techniques by people who suffer from stress, anxiety, or panic attacks.

When you start to feel your stress levels rise, taking a few deep breaths can be an easy way to quickly check yourself and get in control of the situation.

Taking a moment to consciously breathe in and out deeply will momentarily distract you since you will be focusing on your breath.

Knowing which breathing techniques work for you and when to use them is important to helping to reduce your stress levels.

Timed, deep breathing can make all the difference when it comes to gaining control of your emotions and thoughts during stressful times.

Breathing deeply in for four seconds and then exhaling slowly for four seconds, repeatedly can be one of the simplest exercises to do when it comes to managing your stress.

Breathing in through your nose will create a natural resistance to the breath and help you to focus on breathing and staying calm rather than on whatever is causing you to feel stressed and anxious.

Advanced Deep Breathing Techniques

Although basic deep breathing is something that anybody can do in order to recollect themselves.

When stress levels are enhanced, it is sometimes called for a more advanced, focused form of breathing.

These breathing techniques are used by yogis and even during meditation to help bring calm to the body and mind.

Alternate Nostril Breathing

relaxation

This kind of breathing is said to bring you calm and balance.

You should make sure that you are comfortably positioned before doing this breathing technique as it requires focus and stability.

Known as Nadi Shodhana, you carry out this breathing technique by covering your right nostril with your thumb and inhaling deeply through your left nostril.

At the point of inhalation, uncover your right nostril and cover the left, to exhale through your right nostril.

This is a great breathing technique for times when you need to focus more, such as before an exam or a presentation.

Abdominal Breathing

relaxation

Placing one hand on your chest and the other on your belly, take a deep breath in through your nose until the diaphragm inflates with enough air to create a stretch in the lungs.

Then exhale slowly.

Try to do about six to ten of these kinds of breaths for about ten minutes per day.

This can help to reduce your heart rate❤️ and blood pressure instantly.

Not only that, it will bring you to a state of calm fast.

Conscious Relaxation

relaxation

Sometimes you may think that you’re already relaxed.

You don’t have any stress especially since you took your hot bath🛀🔥or lounged on the sofa🛋️ all weekend.

The crazy thing is, there are hundreds of thoughts running around in your mind.

It’s possible to relax your body, but when it comes to dealing with stress, it all starts in the mind.

Breathing techniques can help with conscious relaxation since it forces you to focus on your breath and ignore other thoughts.

One of the best ways to consciously relax your whole body and mind is to practice progressive relaxation.

In order to get rid of as much tension as possible from your head down to your toes try this:

  • Close your eyes and focus on tensing up all of your muscles. From your face to your hands, your butt all the way down to your toes.
  • Squeeze everything and then release.
  • Relax your arms, your shoulders, your neck, your face, all of your muscles for a couple of seconds.
  • Do that about 2-3 times and that will help your body to relax everything all at once.

While you are doing this, it is important to maintain slow, deep breaths.

At first, it may be difficult to remain focused, so breathing in through your nose, holding for a count of five, then releasing the breath slowly can help.

Remember that if holding your breath ever feels uncomfortable, you should shorten the amount of time you hold it.

To Wrap Things Up…

As you can see, these breathing techniques are a great way to lower your stress level fast.

You can take these techniques anywhere you go and can use them at any time.

Maybe you have a very important meeting in front of executives and you are getting super nervous.

Just do these breathing techniques 5 to 10 minutes before the meeting to collect yourself.

You can even do a few deep breaths before walking in the room.

There isn’t a wrong time to breath deeply so utilize these techniques whenever you need it.

Stay on the lookout for another installment of Eating Your Way To Calm.

To your health,

IMG_3777

Morgan Green

P.S. – If you enjoyed this post on Part 6– Best Relaxation Techniques In The World (Eat Your Way To Calm), remember to like, share, and comment below.

P.S.-If you want to check out the whole ‘Eat Your Way To Calm’ series, click HERE!

Advertisements

Part 5- The Best Lifestyle Habits That Relieve Stress (Eat Your Way To Calm)

How To Use (3)

Getting rid of your bad habits is a hard thing to do.

You are not sure which ones are the best to give up or replace or even if they are really that bad to begin with.

Often, replacing a habit with another habit can be a great way to help you quit the first one.

For example, those who smoke may want to replace smoking cigarettes🚬 with vaping until they eventually wean themselves off of smoking completely.

Others prefer to swap harmful habits for good ones like deciding to pick up dance classes to give them something else to do.

I am going to talk about 4 different habits you can begin to incorporate into your life to help you not only relieve stress immediately but also replace a bad habit with as well!

Exercise🏋🏾‍♀️🚴🏾‍♀️🧗🏾‍♀️

Once again, regular exercise is one of the best lifestyle habits that you can have when it comes to improving your mental health.

It helps keep your stress levels under control since you are literally sweating them away.

Taking part in physical activities such as walking,🚶🏾‍♀️ running,🏃🏾‍♀️ cycling,🚴🏾‍♀️ and swimming🏊🏾‍♀️ can boost physical fitness, improve strength, and increase self-esteem.

Once again, exercising is a great way to relieve stress because it releases feel-good chemicals into the brain.

It is also linked to reducing the symptoms of anxiety and depression.

If you are looking for a great workout program to get started, check out my review of Yoga Burn!

Meditation 🧘🏾‍♀️

Mindfulness meditation is a great habit to integrate into your life.

For centuries, meditation has been used to help people find the positive energy inside themselves.

When you have negative thoughts, those thoughts ultimately lead to an increase in stress because you begin to believe the negativity.

Meditation teaches you how to observe your thoughts and not give them any energy.

By not giving them any energy, you are not allowing them to rule your life.

Those who meditate regularly find that stressful situations no longer overwhelm them as much.

When they take the time to sit in silence and collect your thoughts the amount of stress that is reduced is significant.

Meditation requires you to breathe deeply, which will oxygenate your brain🧠 and give you more energy.⚡️

You can take this amazing habit with your anywhere you go!

It is like your very own personal, portable stress reliever.

To enhance your meditation sessions, you can also purchase a diffuser and put a few drops of essential oils in it and allow the soothing aroma along with the calming light show it has to transport you to a place of peace.

You can even throw on some calming meditation music 🎶 to aid you during your meditation sessions as well.

This is what I do!

Want To Discover Even More (1)

Creativity

Getting creative can be one of the best ways to deal with stress.

The best part is you don’t have to be an artist🎨 in order to be successful.

There have been many studies which directly link using the creative side of your brain to reduce stress.

One of the best ways to activate that creative side of your brain is through coloring books and I do not mean the kid ones!

There are many adult coloring books that have been used to lower stress.

I have even used them myself and I love it!

The simple act of coloring in pictures, or perhaps doing something else that is creative such as baking, cooking, needlework or even DIY projects, can be very therapeutic.

Having some distraction from your thoughts and focusing on something else is another stress reliever in and of itself too.

So, if you’re feeling stressed out, it might be time to take up a new creative hobby.

Friends and Family

When you’re feeling stressed out, it can be easy to try and hide your stress levels from your family and close friends.

It’s only natural as you do not want to worry them.

However, knowing when to ask for support and having the best people around you to offer that, can be very important if you want to effectively manage your stress.

Having somebody to talk to and confide in about whatever is stressing you out can help you by giving you an outsider’s perspective.

This will allow you to think differently about your current situation.

Along with that, having people to turn to can stop you from putting too much pressure on yourself.

This will give you more time to relax🛀🏾 and keep on top of your mental health.

To Wrap Things Up…

These are just some of the many different lifestyle habits that can help you to relieve stress in your life.

Kicking your old habits can be challenging, but it can be done!

By replacing your bad habits with new ones can help to eliminate your current stressors.

Try picking up a new creative hobby or hang out with your loved ones!

Try to find a way for you to take a step back from what is currently stressing you out.

This will allow you to clear your head and think about it in a different light.

By thinking clearly, you will be able to come up with the best plan of action in getting rid of that problem altogether.

Definitely try some of these ways mentioned above☝🏾and let me know in the comments below👇🏾 how they have helped you!

Next time, we will be discussing the best relaxation techniques you should be trying.

To your health,

IMG_3777

Morgan Green

P.S. – If you enjoyed this post on Part 5– The Best Lifestyle Habits That Relieve Stress (Eat Your Way To Calm), remember to like, share, and comment below.

P.S.S.-If you want to check out the whole ‘Eat Your Way To Calm’ series, click HERE!

Part 4-Knowing What Is Stressing You Out Will Piss You Off (Eat Your Way To Calm)

How To Use (6)

Unhealthy lifestyle habits are some of the biggest cause of stress.

What you may not realize, is that some of the habits you do on a regular basis could actually be a huge contributor to your stress levels.

It could be not eating the right foods🍔🍟🍕 to give your body the proper amount of nutrition, drinking too much alcohol🍺🍷🍸or not getting enough sleep.😴

Maybe you drink more cups of coffee☕️ in a day than you should.

Or maybe you stay up late working to find solutions to fix whatever is causing you stress?

The thing is, doing any of these different habits can usually make your stress worse instead of better.

Let’s go into a little bit more details about some common bad habits that could be causing you stress.

Smoking🚬

bad habits

Stress and smoking tend to have a direct relationship with one another.
For many people, having a cigarette is what they turn to when they are stressed out.
They may feel that inhaling the smoke from the cigarette calms them and helps them to clear their head.
It could also be having that sense of control when you inhale and exhale the smoke.
For smokers, being addicted to nicotine itself can actually cause stress levels to rise.
When the body is deprived of nicotine, stress can be a huge symptom of cravings.
Since having a cigarette quenches the nicotine cravings, the smoker begins to associate having a cigarette with feeling less stressed.
We all know the side effects of smoking regularly.
Bad breath, rotting teeth, possible lung cancer, not able to breathe and the list goes on and on.
To stop smoking is a process, but one that can not only help you physically but it can also help you mentally.

Drinking Alcohol🍷🍺🍹🍾

bad habits

The problem with turning to alcohol when you are stressed out is that alcohol is a depressant.

A depressant inhibits the functions of the central nervous system and can cause slow brain functioning, slow breathing, poor concentration and so much more.

Have you ever noticed that you feel happier when you are in a good mood when you drink and feel terrible if you are in a bad mood?

This is because alcohol tends to heighten whichever mood you were in when you were sober.

If you drink alcohol when you’re stressed, you could end up feeling worse.

Along with that, alcohol can impair your judgment and can cause you to make irrational decisions.

For this reason, it’s vital to consume alcohol in moderation.

For example, one glass of red wine🍷 per night can actually be good for your health, but it’s important to avoid overconsuming.

Gotta Get That Caffeine☕️

bad habits

In moderate amounts, caffeine can actually be good for you as well.

It speeds up your metabolism and gives your body an energy boost.

However, relying on caffeine alone can actually make you feel less energized, tired, and sluggish because your body will begin to get used to the amount of caffeine you drink.

As you begin to reduce the amount of coffee, tea (caffeine) and energy drinks you consume, it is important to reduce it gradually.

You may begin to experience mild to severe caffeine withdrawal symptoms such as headaches, aches and pains, feeling lethargic, and of course stress.

Sleeping Habits

bad habits

Your sleeping habits are connected to your mental health.

How well you sleep at night has a direct correlation to your stress levels.

If you’re getting enough sleep, you will wake up more rejuvenated and ready to tackle the day.

Having a busy schedule and other things can get in the way of us having a good night’s rest. 😴

In order to make sure that you are reaping as many benefits as possible, you should aim to get around 8 hours of sleep per night.

Waking up early can also have some great health and productivity benefits too.

Again, this is only accomplished if you get a good night’s rest.

Due to this, you should look to go to bed before midnight at the very latest.

I struggle with this a lot. 😩

Clearing your mind before you go to sleep is a vital part of getting some good sleep in too.

How annoying would it be trying to get to sleep when your mind is racing?🙄

Mindful meditation can help you clear out your mind and the perfect time to do this is right before you go to bed!🛏

One of the biggest mistakes many people make today is taking their technology (laptops,💻 iPhone,📱iPad, etc) to bed with them.

When you go to bed with your tech in hand, your mind will begin to associate getting in bed with working, rather than resting.

This affects your ability to fall into a restful sleep.

Not allowing yourself time to relax when getting into bed, can lead to issues such as insomnia or being unrefreshed every morning.☀️

In order to get the best sleep every night, you should make your bedroom a tech-free zone after a certain time.

Listening to soft music and using a diffuser with lavender or eucalyptus essential oils can be great for setting the sleepy mood.

Before heading off with the Sandman, you can also drink some sleepy time tea that can allow you to relax and float away into dreamland.

Social Habits

bad habits

You may not think about it, but your social habits can also contribute to your stress levels.

The people you spend the most time with and confide in can either be helpful or harmful.

When you are feeling stressed out, it’s important to surround yourself with people you trust to give you the best support.

It is also super important to know who to go to for that support because the person or people you go to could either help you relieve that stress or increase it.

In addition to this, knowing who is contributing to your stress is vital if you want to manage it.

There are just some people who know exactly which buttons to press that pushes you over the edge.

Sometimes it’s hard to get away from those individuals though.

Perhaps they’re a relative or maybe your boss.

In this case, it’s crucial to understand how these individuals stress you out.

You can even talk to the individual who is causing you stress and explain to them how you feel in a calm manner.

This will not only (hopefully) squash any tension you may have with them, but it could also strengthen your relationship with them too.

To Wrap Things Up…

These were just a few of the situations that can cause stress in your life.

As you can see, stress comes in all different shapes and sizes.

The response to stress may be different as well.

The main thing is, if you know what is causing you stress, you will then be able to better handle it.

Next time, we will be talking about the best lifestyle habits to relieve stress.

To your health,

IMG_3777

Morgan Green

P.S. – If you enjoyed this post on Part 4– Knowing What Is Stressing You Out Will Piss You Off (Eat Your Way To Calm), remember to like, share, and comment below.

P.S.S.-If you want to check out the whole ‘Eat Your Way To Calm’ series, click HERE!

Part 3-This Is Why You Need To Be More Active (Eat Your Way To Calm)

How To Use (3)

Oh physical activity…

Why are you even needed?

I just want to go home and relax after a long day at work not go work out!

Okay but you say I can work out in the morning…☀️

Now, why would I do that if I can stay in my warm comfy bed? 🛏️

Well here’s why! 😏

This Is Why You Need To Start Exercising?

active

When you have poor physical health, it could be one of the biggest causes of stress in your life.

Exercise is important for keeping you in good physical health.

Cardiovascular exercise, 🚴🏾‍♀️ in particular, has been proven to have a wide range of health benefits besides weight loss and increased fitness.

When you exercise and your heart rate increases, ❤️ endorphins are released in your brain 🧠 which make you feel happier.

Working out has been shown in many studies to actually reduce the symptoms of depression.

It helps to shift your focus from whatever is causing it toward your workout.

When you workout, you also have to focus on your breathing.

You wouldn’t have time to be depressed with all that going on!

Since exercising regularly can help to improve your physical appearance, this can give your self-esteem a little boost as well.

As a result, your self-confidence will increase and that can help lower your stress tremendously.

Regular exercise can also help with muscle or joint pain as well.

Who knows, exercising could potentially take away a good chunk of your stress altogether!

Give it a try!

Yoga Burn is a great workout routine you can look into!

All You Got To Do Is Walk🚶🏾‍♀️

If your lifestyle has been more on the sedentary side recently, there’s nothing to worry about.

Even a gentle amount of exercise can help improve your stress levels.

If you’ve ever been so stressed out or tensed up about a situation, you might have gone outside to ‘walk it off’.

How did you feel after your walk?

Walking has been proven to have a number of huge physical and mental health benefits.

So if you’re not used to exercising a lot or don’t want to join your local gym, there’s nothing to worry about.

Simply going for a walk could be enough to help you feel better and clear your head.

It is probably the fastest acting, natural, ‘no prescription required’ antidepressant.

This is exceptionally true if it’s a nice day.

You are not only clearing your head, but you are also getting some well-needed sunshine. ☀️

Vitamin D is absolutely crucial for mental health.

It helps to regulate the release of those ‘feel-good hormones’, dopamine and serotonin, into your body.

Simply heading for a walk up the road or setting off to your local park ⛲️🌳🌲🌸🌼 to wander around for a little bit can work wonders in helping you put things into perspective.

It also releases endorphins which create feelings of increased happiness and euphoria.

So the next time you’re feeling like stress is taking over, hit the pavement for 10 minutes or go take your dog🐶 for a walk.

One of the easiest solutions to relieving stress.

Now if you’re thinking of increasing your physical activity or haven’t worked out in a while, I recommend starting off slow.

This will allow your body to have time to get used to the increase in physical activity as well as gradually improve your strength and endurance.

Jumping straight from the sofa🛋️ to a strenuous exercise routine can actually do more harm than good.

So, don’t feel bad if you can only do a little bit at first.

As you continue to practice, you will be able to increase the amount that you do each day.

Your Regular Active Lifestyle🚴🏾‍♀️

Did you know that regular exercise can help with feeling anxious and stressed out in the long run?

It is also a great ‘quick fix’ too along with just walking.

Doctors👩🏾‍⚕️👨🏾‍⚕️ recommend that people who are suffering from chronic stress, depression or anxiety, make sure that they get plenty of time in the gym.

But, don’t worry!

If you can’t or don’t want to join a gym, there are plenty of exercises you can do from the comfort of your home. 

For maximum results, you should mix a range of cardiovascular and weight training🏋🏾‍♀️ exercises.

For example, this could include walking,🚶🏾‍♀️jogging,🏃🏾‍♀️cycling,🚴🏾‍♀️ or swimming,🏊🏾‍♀️ along with exercises such as push-ups, squats, lunges, sit-ups, crunches, and stretches.

Combining these types of exercises will not only improve your mental health, but you will also reap the benefits of a stronger and healthier body.

Incorporate Some Yoga

Once again, yoga is considered one of the best forms of exercise you can do in order to combat feelings of stress and anxiety.

It is designed to not only improve strength, flexibility, and balance, but it also helps to clear the mind and help you let go of negative thoughts and feelings.

Taking part in yoga, can also strengthen your mind and help you feel more at peace with yourself and everything around you.

Another benefit of yoga is the social aspect!

Joining a yoga class has many different benefits.

You reap the social benefits of meeting new friends and building a support system.

That support system is something that can help you during difficult times.

If you want to get started with yoga here is a great program you can check out!

To learn more about the benefits of yoga, check out my ‘Why Yoga Matters’ series.

Try Some Meditation 🧘🏾‍♀️

Yoga is often associated with mindfulness meditation, which is a great tool to utilize against negative thoughts that could lead to an increase in stress.

Meditation teaches you how to observe your thoughts and not give them any energy.

By not giving them any energy, you are not allowing them to rule your life.

When it comes to combatting stress, meditation is a great habit to take up and integrate into your lifestyle.

For centuries, meditation has been used to help people find the positive energy inside themselves.

It also helps one to feel more connected and at peace with the world around them.

Those who meditate regularly find that stressful situations no longer overwhelm them as much.

Whether you are spiritual or not, there is no doubt that mindfulness meditation can help you feel more relaxed and in control.

Even the act of taking the time to sit in silence and collect your thoughts can help to reduce stress.

Meditation requires you to breathe deeply, which will oxygenate your brain🧠 and give you more energy.⚡️

Mindfulness meditation can be done anywhere and at any time.

It is like your portable stress reliever.

You can also use a range of essential oils or meditation music to aid you during your meditation sessions too.

This is what I do!

To Wrap Things Up…

Working out shouldn’t be a daunting task.

Instead, it should be the best form of stress relieving medicine that doesn’t require a prescription from the doctor.

The amount of physical activity that you do doesn’t have to take up hours of your time either.

It could be as simple as going for a short walk 🚶🏾‍♀️around the block or taking a quick 30-minute fitness class.

Next time, we will be discussing finding out what is stressing you out.

To your health,

IMG_3777

Morgan Green

P.S. – If you enjoyed this post on Part 3- This Is Why You Need To Be More Active (Eat Your Way To Calm), remember to like, share, and comment below.

P.S.S.- Looking for a great way to get active again? Check out this workout program!

P.S.S.S.-Want a neat booty workout? Why not take the yoga booty challenge!?

P.S.S.S.S.-If you want to check out the whole ‘Eat Your Way To Calm’ series, click HERE!

Part 2-This Is How You Put Together Your Diet Plan (Eat Your Way To Calm)

Screen Shot 2018-09-08 at 9.32.33 AM

Meal planning is one of the best ways to make sure you have the proper nutrition in each meal.

It also helps to eliminate the stress figuring out what to cook after a long day at work.

The best way to do this is by knowing which foods to avoid and which to reach for when you are feeling worried and anxious.

This could give you the ability to still stay healthy even though stress may be creeping up on you.

What Not To Eat When You Are Stressed Out😨

meal planning

Just to reiterate, it is not wise to reach for those unhealthy comfort foods that we talked about last time when you are stressed out.

That only gives you temporary relief, but in the end, it actually makes you feel worse in the long run.

Having stress-busting snacks such as fresh berries🍓, dark chocolate🍫, yogurt, walnuts, pistachios, or even a fruit🍍🍌🍎🍐 smoothie with avocado🥑 and dark leafy greens in it, can help you to feel better in both the short and long term.

It’s important to make sure that for the most part, you have a diet that is healthy and nutritious.

Meal🥙🌯🥗🍲 Planning To Relieve Stress

In order to stay on track, it’s a good idea to make a meal plan for the week.

Planning your meals in advance is ideal if you want to make sure that you have a good selection of these stress-busting foods in your kitchen and possibly in each meal you have.

Set yourself up for success and create meals and snacks with these different foods when you feel like stress eating.

Making sure that the majority of your meals include foods such as lean proteins and leafy green vegetables will make you feel healthier both physically and mentally.

When I meal prep, I like to use an organizer and glass containers. 

Remember, the foods you eat can contribute to your stress levels.

Your Stress-Busting Menu🔖 Guide:

I wanted to put together a sample meal plan for breakfast, lunch, dinner and a few snacks for you.

This is kind of like a guideline of how you can incorporate these foods into your daily routine.

These are just ideas and you don’t have to stick to this plan.

It’s a good foundation that you can build upon.

Breakfast: Oatmeal with cinnamon and some mixed berries or a fruit smoothie 🍍🍌🍐with half an avocado,🥑 mixed berries,🍓 and spinach.

Mid-Morning Snack: Natural yogurt with fruit 🍓🍎🍊🍐or a handful of pistachios or create your own trail mix.

Lunch: A pasta salad filled with plenty of leafy greens or a leafy green salad🥗 with a small bowl of soup.🍲

Afternoon Snack: a small piece of dark chocolate 🍫

Dinner: Grass-fed beef with vegetables

Before Bed: Chamomile tea 🍵

Remember to exercise and use good portion control when eating foods such as nuts, chocolate, yogurt or avocados.

To Wrap Things Up…

As the saying goes, you are what you eat.

By meal planning your meals out, you will be able to eliminate the stress of making sure you have all of the nutrients your body needs in each meal.

Literally, all you have to do it take your meal from the fridge, pop that sucker into the microwave, heat it up and eat! 😋

It’s that simple.

I try to meal prep every Sunday and separate out my meals into glass containers.

I don’t use plastic because the chemicals from the plastic can still seep into your food even if it is “BPA free”.

I just don’t want to take the chance with my health.

Also, I don’t stand in front of the microwave either so that radiation doesn’t get on me.

Anyways, I try to set up all of my meals for the whole week in my fridge so I can grab and go!

If you like to be organized, you can always get yourself a meal plan scheduler.

For each meal, you create try to make sure that you are using wholesome foods that are good for you physically and most importantly mentally.

Next time, we will be talking about the reasons why you need to be more active.

To your health,

IMG_3777

Morgan Green

P.S. – If you enjoyed this post on Part 2- This Is How You Put Together Your Diet Plan (Eat Your Way To Calm), remember to like, share, and comment below.

P.S.S- Need another great idea you can add to your diet? Check out these green smoothies!

P.S.S.S.-If you want to check out the whole series, click HERE!

Part 1- This Is How You Create A Stress Busting Diet (Eat Your Way To Calm)

stress busting

When stress comes along, you are more likely to eat anything that will make you feel better.

This includes those traditional ‘comfort foods’ such as baked mac and cheese, fried chicken,🍗 pasta,🍝 pizza🍕, some form of fast food, and possibly alcohol (aka wine🍷 or beer🍺).

Let’s face it…

We’ve all found some comfort in a tasty, greasy hamburger🍔 with french fries🍟 on the side with a nice milkshake🥤 when we’ve been stressed out or upset about something.

However, this isn’t a good permanent solution.

When you’re turning to unhealthy foods each time you are down in the dumps, you can feel better temporarily.

In the long run, you may actually feel worse.

Your body wouldn’t be getting the proper amount of nutrients it needs to do what I call ‘body maintenance’.

This maintenance includes healing any injuries or damage within the body, grow parts of the body that needs to grow or detox and clean out junk that doesn’t need to be there.

When your body isn’t getting the right nutrition, you can begin to feel less energetic, more lethargic, less able to concentrate and in some cases just down in the dumps all the time.

All of this can lead to even more stress and then the cycle continues.

Foods That Fight👊🏾 Stress

diet

If you’ve been feeling more stressed out than usual lately, it’s important to know which foods can help to alleviate stress and which ones to avoid.

The best way to fight stress is to have a healthy diet full of whole foods and nothing processed, filled with chemicals or food additives.

This also includes eating in moderation and trying not to go overboard with the amount of food you do eat.

Filling up on foods such as whole grains, some fruit (not too much because it could spike your insulin), dark green leafy vegetables, and lean proteins as the basic staples of your diet is the best way to ensure that your body is getting the optimum amount of nutrients.

This will aid in fighting both physical and mental health problems.

Yes…food helps to keep your mental🧠 health in tip-top shape!

There are many foods out there that have a range of great properties to combat stress.

Choosing stress-busting foods will aid the body in healing and calming your mind, rather than providing a temporary fix.

All that will do is lead to a crash in the end.

Take a look at my ‘Top 5 Foods That Combat Stress’ to know the top 5 foods you should try to incorporate into your diet to help you relieve stress fast!

Add the foods from that list to this new one I am about to share with you and you have yourself a killer stress-fighting diet that kicks butt!

Let’s take a look at some other foods and drinks you can add to your list!

Chamomile Tea

diet

It’s not all about what you’re eating when it comes to managing stress.

What you’re drinking can also alleviate or worsen stress too.

Drinking liquids which are high in sugars and caffeine, such as coffee☕️, energy drinks or soda, can actually increase your stress levels if consumed regularly.

Remember, sugar spikes your insulin and caffeine can get your heart racing❤️ faster than a speed train.🚄

Okay… maybe not that fast but it gets pumping!

Chamomile tea has long been used as a natural bedtime soother and it has also been used in clinical trials.

After different studies, holistic nutritionists alongside other nutritionists have determined that chamomile tea is effective in reducing the symptoms of generalized anxiety disorder.

There are a ton of other benefits that chamomile tea has so definitely see what else it has to offer!

Beef

diet

Personally, I do not care for the taste of beef, but grass-fed beef is a food item to add to your killer stress-busting diet.
It has a huge range of antioxidants.
These antioxidants include beta-carotene and vitamins C and E.

These vitamins can help your body fight stress and anxiety.

As a side note, if you were looking for another reason to spend a little bit of extra money💵 on buying organic, grass-fed beef then it is also lower in fat than grain-fed beef while being higher in omega-3.

Power to organic foods!

Oatmeal

diet

Oatmeal is great in that it can be a filling comfort food.
It also has a large number of healthy properties to actually make you feel better from the inside out.
A complex carbohydrate, eating oatmeal causes your brain to produce higher levels of the feel-good chemical, serotonin.
Serotonin helps you feel calmer and less stressed.
The more serotonin your body creates the more relaxed you will be.
Be careful not to eat too much oatmeal though.
Since it is a carb, it can stick to places in your body you may not want it to stick aka your butt or your belly.
Studies have shown that kids who choose oatmeal for breakfast tend to be much sharper and have more energy⚡️ throughout the morning.☀️
This is compared to kids who had an alternative breakfast like cereal or no breakfast at all.

Walnuts

diet

If you’re looking for a healthy snack option that will help you manage your stress levels better, walnuts are a great choice.
There is no denying the sweet, pleasant flavor of walnuts.
This tasty nut also helps to improve your heart and bone health.
It is full of protein, fiber, and some healthy fats.
They can be a great snack for in-between meals or as part of a desert.
A versatile nut, walnuts are also amazing salad toppers🥗 or a sweet treat with a small cup of black coffee☕️ that doesn’t have a ton of sugar or cream in it or with a small slice of walnut cake.
Remember, eating in moderation is good so your blood sugar does not jump up.

Pistachios

diet

Another food that is great for snacking on and can also help to combat stress and anxiety in the long term is pistachios.
Studies have found that simply eating 2 small, snack-size portions of pistachios per day lowers vascular constriction when you are stressed out.
By doing this, it puts less pressure on your heart❤️ by further dilating your arteries.
Along with this, the rhythmic, repetitive act of de-shelling pistachios can actually be quite therapeutic!
I love pistachios!
They are high in protein, fiber and fat too so be careful not to eat too many of them in one sitting.
They can be pretty addicting. 😋

Green Leafy Vegetables

diet

Leafy, green vegetables should be a pivotal part of anyone’s diet.
Along with helping to combat stress, leafy greens are full of fiber, nutrients, and antioxidants which help to fight off disease and illness.
They also help to heal the body and detoxify it as well.
Dark leafy greens, such as spinach, kale, swiss chard, and collard greens, are especially good for you since they are rich in folate.
Folate helps your body to produce more mood-regulating neurotransmitters such as serotonin, the ‘feel-good’ chemical.
Making leafy greens a stable in your diet will help you to feel happier and less stressed out overall.
It can also help you to lose weight if that is one of your goals too!
The best way to sneak dark leafy greens into your day is through a salad🥗 or through a delicious green smoothie!
The Green Smoothie Happiness is a great program to help you get started at incorporating more greens into your diet.
So definitely check it out!

Fermented Foods

diet

Last but not least, eating fermented foods such as yogurt and kombucha (a fermented drink…it tastes like a carbonated beverage to me) can help to keep your gut healthy.
This, in turn, will help to improve your mental health and reduce your stress levels too.
The beneficial bacteria which are found in fermented foods actually have a direct effect on your brain’s chemistry.🧠🔬
They transmit positive mood and behavior signals to your brain via the vagus nerve.

The vagus nerve is the tenth cranial nerve and interfaces with the parasympathetic control of the heart, lungs, and digestive tract.

It is also the longest nerve of the autonomic nervous system in your body.

To Wrap Things Up…

Once again, as you can see, food plays a huge role in the way your brain communicates with your body along with how food keeps your brain healthy.
Food isn’t just for your body.
It is for your mind🧠 as well!
These are just some of the many different foods that help you to reduce your stress levels too.
If you can, try to combine some if not all of the different food items from this list to the one that I shared with you on my other post called ‘Top 5 Foods That Combat Stress’ and incorporate them into your diet.
Here is a great cookbook that helps to integrate many of the food items discussed in this post.

Next time, we will be discussing how to put together your diet plan.

To your health,

IMG_3777

Morgan Green

P.S. – If you enjoyed this post on the Part 1-This Is How You Create A Stress Busting Diet (Eat Your Way To Calm), remember to like, share, and comment below.

P.S.S. – Want to really jumpstart your stress-busting diet? Check out this 7 Day Organic Detox to fully cleanse the body!

P.S.S.S.-If you want to check out the whole ‘Eat Your Way To Calm’ series, click HERE!

This Is How You Eat Your Way To Calm

How To Use (19)

Stress…

It’s a normal part of life that increases and decreases depending on what’s going on in it.

Some people are affected by it more than others.

If left unchecked, stress can turn small problems into bigger ones like anxiety or depression.

Because of this, understanding how to prevent, manage and control your stress is absolutely crucial.

Why Eating Healthy Helps You Manage Your Stress

eat

Your diet is involved immensely with your stress levels.

Understanding what you should put into your body is absolutely vital to living a stress-free life.

Often, when it comes to dealing with and reducing stress, we think about removing our ‘stressors’ from our lives.

For example, if a person is increasingly feeling stressed out and anxious in the workplace, they may look to change departments, companies, or even careers.

Another example would be a couple who no longer get along, choosing to break up or divorce to get rid of the source of their stress.

Although steering clear of situations or people who stress you out can definitely help, one of the main things which affect stress is your diet and lifestyle.

Since it may not always be possible to remove yourself from stressful situations or people immediately, making the right dietary and lifestyle changes is important to help you deal with and manage it.

As you will soon see, your diet and activity levels don’t only affect your physical health, but it has a huge impact on your mental health as well.

Side Effects of High-Stress Levels

eat

These are the common side effects if your stress levels are too high:

  • Lack of focus
  • Trouble concentrating
  • Migraines (like me)
  • Frequently forgetting things
  • Nosebleeds
  • Dreams about talking, life-sized, hairy spiders 🕷
  • Feeling like your mind has gone completely blank

Yea the last few ones were weird, but this literally happens to me when my stress levels are too high.

Due to all of this, I wanted to put together a quick series in how you can use food to literally get rid of stress completely.

What You Will Learn Throughout This Series:

Throughout this series, there are various concepts you will learn about how your diet connects to your stress levels and how you can use your diet to combat it.
There is a saying that says, ‘let food be thy medicine’ and this series will show you exactly how you can utilize food to do just that.
Some other things you will learn are as follows:
  • Learn what various foods can help to improve your overall mental health.
  • Why exercise is absolutely vital to combating stress.
  • The lifestyle habits that are stressing you out more than you may realize.
  • Healthy habits you should begin to incorporate into your life.
  • Relaxation techniques perfect for those stressful moments.
  • How to recognize the need for a lifestyle change.
  • And a ton more!

You have probably experienced some form of stress at some point in your life.

If not…

PLEASE TEACH ME YOUR WAYS… SENSEI!🙇🏾‍♀️

Although, a small amount of stress can actually be good when it comes to motivating yourself to work hard to reach your goals.

Whether that be personally, professionally, or academically, having too much stress can actually have the opposite effect and can cause you to feel like you are ‘shutting down’.

To Wrap Things Up…

Trying to ignore your stress won’t make it go away.

It’s important to know exactly what to do in order to help your stress levels become manageable.

One of the best ways to do this is to change your lifestyle and then your diet.

I go into more details about this on my other blog, OrganicFye.

When your diet and lifestyle are working together in your favor to fight stress, you will find that you are better able to control any feelings of worry or anxiety that come your way.

Remember that what you put into your body isn’t just important for your physical health, but it is SUPER important for your mental health🧠 as well!

Stress is a natural mechanism that your body can turn on and turn off.

Once you learn how to do so properly, stress will no longer be an issue for you.

Next time, we will be talking about how to create a stress-busting diet.

To your health,

IMG_3777

Morgan Green

P.S. – If you enjoyed this post on the This Is How You Eat Your Way To Calm, remember to like, share, and comment below.

P.S.S.-If you want to check out the whole ‘Eat Your Way To Calm’ series, click HERE!