(214) 357-2000 CONNECT icon_facebook_08  MAP map_icon
Megan Ware, RDN, LD

Feeling Stressed? All You Need is TRX and These Top 5 Stress-Fighting Foods

 

 

Exercise can do amazing things for our body; it can relieve stress and boost our moods by releasing feel-good hormones, it can relieve aches and pains caused by a sedentary lifestyle and it can decrease our risk of many chronic diseases all while keeping us at (or helping us get to) a healthy weight.

 

Eric_02

 

While you may have already heard that exercise is extremely effective at treating depression, anxiety and stress, did you know that the foods you consume can also be used to boost your mood and relieve stress?

 

A research group in the UK recently launched The Food and Mood Project, which helped to identify "food stressors" and "food supporters," that either exacerbate stress or help to relieve it. 

 

Nearly 90% of the projects' participants reported that their mental health had improved significantly with changes in diet.

 

Participants reported that cutting down or avoiding "food stressors" like sugar, caffeine, alcohol and chocolate had the most impact on mental health, along with consuming more "food supporters" like water, fruits and veggies and oil-rich fish.

 

If you're feeling stressed or need a boost in your mood, try incorporating these Top 5 Stress-Fighting Foods into your diet:

 

1. Heart-healthy nuts such as almonds and walnuts contain tryptophan, an amino acid which helps to promote relaxation and boost serotonin, low levels of which can contribute to moodiness and depression.

 

2. Leafy greens like spinach and kale are great sources of magnesium, a mineral which helps improve your body’s response to stress and may even prevent migraine headaches.

 

3. Fruits that are high in vitamin C, like oranges, which help to fight stress-related free radicals.

 

4. Omega-3 rich fish like salmon and albacore tuna can also boost serotonin levels and regulate anxiety related hormones like cortisol.

 

5. Foods that are high in B-vitamins, such as eggs and oatmeal, which can combat stress by maintaining nerves and brain cells health and by converting food into energy for the body.

 

P1030094

 

“Let food be your medicine and medicine be your food." --Hippocrates

 

 

References:

"Fight Stress With Food." Today's Dietitian Health and Nutrition Center

"Eat Right to Fight Stress." Psychology Today


Tags:
Megan Ware, RDN, LD

The Best Recovery Foods for First Time TRXers

 

At Fitness With Insight, we know that those first few classes can be some of the toughest. Since a lot of the muscles you target during TRX aren't used on a normal day-to-day basis, you might wake up the next day after your first class feeling sore in places you didn't know existed! But what if there were some foods or drinks you could incorporate into your day to help alleviate that soreness, or at least to help you recover quicker?

 

1004894_697685720247621_587883699_n

 

The period of time right after your workout is the most important. You have a 30- 45 minute window to get in the right nutrients and acheive optimal recovery for your muscles. You've all heard that protein is important for recovery, but carbohydrates also help to refuel energy stores and allow your body to produce insulin, a hormone that contributes to muscle building. The trick is to get in the right kind of carbohydrates; from fruits, dairy or whole grains instead of simple sugars. Quinoa and old-fashioned oatmeal are two high fiber, high protein sources of healthy carbohydrate to incorporate into a post-workout meal or snack. 

 

You've probably know that antioxidants help prevent cancer and heart disease, but did you know they also reduce inflammation and alleviate muscle soreness? Fruits and vegetables are the best sources of antioxidants. The more color on your plate, the better.

 

Check out this recipe for Protein Packed Pizza Bites for a perfect post-workout snack. They’re high in protein from the eggs and the quinoa and packed with nutrients and antioxidants from the onion, tomatoes, garlic and herbs. 

 

If you tend to not have an appetite following a workout, liquid meals or snacks are a perfect remedy. Try making your own smoothies at home with plain Greek yogurt and frozen berries. Beware of smoothies from chains or fast food restaurants, as they may contain upwards of 800 calories and 60 grams of sugar (a whole days worth)!

 

P1040971

 

One drink that is loaded with antioxidants and has been shown to reduce muscle soreness is tart cherry juice. A study published in the Scandinavian Journal of Medicine found that drinking tart cherry juice following strenuous exercise reduces inflammation and aids in the recovery of muscle function. Studies conducted using watermelon and watermelon juice have also shown similiar results. Try blending tart cherry juice or seedless watermelon chunks into a smoothie for an anti-inflammatory boost.

 

References:

Active: Recovery Foods that Ease Muscle Soreness


Tags: