Stress can take on several different meanings. Each person has different levels. Each person has different modes and ability to cope with such stress. As we can see from the people around us, not everyone is successful. Here on MonkMe we believe that the mind, body, and soul work together as one force. There is no one cause for stress. Likewise, there is no one part of our being that is being damaged. We must learn to think, act, and feel in the best appropriate manners for our long term health. And most often we don’t.

The following are changes associated with stress are

• Accumulation of toxins like carbon dioxide and lactates

• Emotional changes due to alteration in the brain chemistry

• Increase in the stress hormones adrenaline and cortisol

• Increase in blood sugar and cholesterol

• Increase in the heart rate and blood pressure

• Increase in the respiration

• Gastro intestinal disorders like irritable bowel syndrome

• Immunity Suppression

Please read Understanding Stress by our featured writer Kim Eowan. She gives a great summary of what stress is, how it is caused, and tools to reduce stress. She highlights that eating a balanced diet greatly reduces and prevents high stress levels in our lives. But what foods help counteract our stressed bodies?

Many of us run to the tub of ice cream or favorite cheesy snack. Though these foods are usually not good for us, we drown our stress with our caloric snack. We should make our food an ally. What can we eat to help reduce the stress? What foods will help prevent it? Food can reduce stress mainly by their vitamins and mineral contents.

Monk’d Foods

What do you eat? A lot of the processed foods aren’t quite as healthy as the natural simple stuff. Try Reducing:

•  Coffee, tea and other caffeinated beverages; switch to black tea, which has one-third the caffeine content of coffee

•  Fried and fatty foods

•  Processed sugars and snacks.

Try:

Foods high in Vitamin A, B’s and C, zinc, and selenium are quite helpful in helping our bodies manage stress. Particular foods that are great for stress reduction are oats, corn, wheat germ, sesame seed, bananas, cantaloupe, artichokes, cauliflower, Belgian endive, lavender, licorice root, milk, and lemon balm.

Almonds, Pistachios, & Walnuts – Almonds are packed with vitamin B2 (riboflavin), vitamin E, magnesium, and zinc. B vitamins and magnesium are necessary in serotonin production, important in regulating moods. Vitamin E destroys the free radicals related to stress and heart disease. Eat in small doses for almonds are high in fat. Pistachios and walnuts are great to lower blood pressure.

Fish - Most fish are high in B vitamins. B6 and B12 are known in their anti stress effect. B12 is one of the most important vitamins involved in the creation of serotonin, the “happy” brain chemical. A vitamin B12 deficiency greatly increases the potential for depression. Salmon is high in Omega-3 fatty acids regulating our adrenaline and cortisol, as well as protect against heart disease.

Broccoli – Broccoli is high in Vitamin B’s, especially folic acid. Folic acid helps to relieve stress, anxiety, panic, and depression.

Whole-grain Rice, Pasta, Oatmeal - Carbs boost serotonin levels, increasing calming, soothing moods. While all carbs will give you this kick, stick to whole-grain bread, rice and pasta. Eat appropriate levels. No and low carb diets can be dangerous. Stay balanced. Instead of the processed simple carbs such as white bread and pastries, eat more whole grained complex carbs. These are digested more slowly to maintain healthy levels of energy and serotonin release, as well as cleaner digestion.

Blueberries - Blueberries are good for a remarkable amount of healthy reasons. From antioxidants to vitamin C, these fruits are powerful in stress reduction. They are also a good source of fiber and low in calories.

Avocados - These are high in monounsaturated fat and potassium, which lowers blood pressure. According to the National Heart, Lung, and Blood Institute to reduce high blood pressure, an appropriate level of potassium is needed. Half an avocado offers 487 milligrams, more than you’ll get from a medium-size banana.

Spinach – Magnesium can help lower your stress levels. Low levels of magnesium may trigger migraine headaches and fatigue. Just one cup of spinach provides 40 percent of your daily value of magnesium.

Recipes for Stress and Chronic Fatigue:

Try these recipes. There are so many different styles and tastes. There is no need to be bored and unfulfilled with a healthy diet.

Stress Relief Tea

1 part borage

1 part lavender

1 part lemon balm

1 part basil

1 part peppermint

Mix all the herbs well. Use 1 teaspoon per cup of boiling water. Cover and allow the herbs to infuse with the water for 10 minutes.

Creamy Cauliflower Soup

1 cauliflower

2 tablespoons olive oil

2 shallots, chopped

1 small carrot, chopped

2 potatoes, chopped

5 cups diluted vegetable bouillon

1 cup soy milk

Sea salt and fresh ground pepper to taste

1 bunch of parsley, finely chopped

Cut of the cauliflower flowerets and steam until tender. Chop up the rest of the cauliflower and stir fry in the oil together with the other vegetables. Add the bouillon, bring to boil and simmer for about 30 minutes. Blend, then add the soy milk together with the flowerets, seasoning and parsley. Heat through, but don’t let boil. Serve.

(Spice it up with pepper, cheese or fresh cream, low-fat organically of course)

Breakfast Muesli

1 ¾ cups rolled oats

2 table spoons each of dried apricots, raisins, dates, chopped

1 tablespoon pecan nuts, chopped

1 tablespoon almonds, chopped

1 tablespoon sunflower seeds

1 tablespoon flax seed

2 tablespoons wheat germ

1 tablespoon wheat bran

Soy, rice, or almond milk

4 tablespoons of plain soy yogurt

4 tablespoons of fresh seasonal fruit

Combine all muesli ingredients and serve with your choice of milk. Garnish each serving with a spoonful of yogurt and spoonful of season fruit. Serve.

These recipes and more can be found at The Complete Guide to Nutritional Health.