Guest article by Rhiannon Lytle, Holistic Nutritionist
Specializing in hormones, digestive health and general nutrition
Stress and anxiety can creep up when we least expect it. But for so many, there can be a few tell-tale triggers. That’s why it’s important to plan your meals strategically to reduce stress throughout the day.
One of the most common causes of stress or anxiety I notice is when people have dysregulated blood sugar and cortisol (a.k.a. our stress hormone).
First, skip the coffee. If you live with anxiety, one of the best things you can do for your mental health is try to live coffee-free (if not caffeine-free).
Second, it’s important to actually EAT breakfast! While intermittent fasting might be all the rage right now, it can spike our cortisol levels, leaving us more susceptible to feeling of anxiousness.
A great breakfast includes a few main components, like:
The easiest way to consume all three is through a balanced smoothie! Try this mood-balancing smoothie, or a new combination like a Vanilla Blueberry Smoothie:
Choose lots of bright colours, complex carbohydrates like legumes or grains, clean protein, and healthy fats. I love to do this with a big warming salad including:
Do you find you’re heading out to the local coffee shop mid-afternoon to get you through the 3pm slump? Be sure to stay prepared and keep your blood-sugar from dropping too low (you know the feeling: HANGRY).
Good snacks can include:
Similarly to lunch, choosing foods that will keep your blood sugar balanced is extremely important. A big bowl of nourishing soup is the perfect way to end the day; plus it’s an easy meal to cook in large amounts and use a few times over!
Sautee the onion and garlic in the oil. When translucent, add the chopped celery and mushrooms. When cooked, add full-fat coconut milk, veggie broth, quinoa and kale. Let simmer to heat up and wilt the kale. Lastly, add reishi mushroom powder, stir in thoroughly and serve.
Finish off your night with an evening elixir, or some dark chocolate. Keep your refined sugar consumption to a minimum before bed for a restful night’s sleep!