Reducing Stress

Whole foods – Food in its’ natural state, unprocessed and unrefined, basically unaltered by man. Cuts of meat, (oily) fish, whole (brown) grains, nuts, beans, fruits and vegetables: full of vitamins, minerals, healthy oils, antioxidants, phytochemicals, and fibre. Typically, they require longer preparation times, and they receive very little media advertising. NB these can be found at farmers markets and at independent/local/high st retailers (as well as/instead of the big brand supermarkets).

Processed foods - Transforming raw ingredients into neatly packaged goods, which have a longer shelf life. Typically may contain lots of added salt, monosodium glutamate (MSG), flavouring, preservatives, hydrogenated oil, fillers, and artificial sweeteners. Disappointingly, they don’t offer much in nutritional value. Most likely, it’s processed food if it’s wrapped in several layers of plastic, cardboard, and/or foil. Excessively advertised. Examples of processed foods include processed hams and salamis, refined (white) grains and bread, ready made meals, canned food and biscuits.

Now, I like an occasional sausage sandwich as much as the next man! But, in summary, here are a few reasons to eat more whole foods today:

1) Complete, nutritionally power-packed foods.

2) Antioxidants are thought to be one of the main things that fight ill-health, day-to-day.

2) Higher in fibre to keep you regular.

3) Lower glycemic index values – do not raise glucose and insulin levels in the body rapidly, but gradually over the day.

4) If you shop around (and buy the right cuts) – cheaper than processed foods.

5) We still don’t know all the ingredients of a food that makes it healthy. If we don’t know what they are, we can’t synthesize them into supplements or add them to processed food.

6) Longer term: reduced risk of cardiovascular disease, many types of cancer and type 2 diabetes.

7) Lending your support to many local farmers, suppliers - building and maintaining communities (as opposed to the smaller number of merging multinationals).

Dehydration drains us of energy and makes us feel tired. Staying well hydrated helps our concentration, memory and metabolism (it also helps to curb hunger).

The UK Food Standards Agency recommends that “in a moderate climate, such as the UK, we need to drink at least six to eight glasses of water to prevent dehydration. In hotter climates your body will need more fluids. This means approximately 2.5 litres a day for the average person.”

Remember that alcohol and coffee act as diuretics, making us more dehydrated (these drinks do not count as part of your ‘8 a day’!)

To increase our intake of water today and help reduce stress, we could:

1) Start the day with a warm glass of water with a squeeze of lemon. This also helps our digestion system

2) Keep a large glass of water or a water bottle on the go at all times – on your desk, by your computor or on the kitchen table if you’re at home

3) Even better, fill a large bottle of water (typically holding 32 fliud ounces) first thing in the morning. Aim to refill around lunchtime, and to drink two full bottles each day.

3) Have a glass of water with our coffee (at home or in a cafe)

4) Have a large glass of water before each meal

5) Eat plenty of fruit and vegetables – naturally high in water (an orange is 87% water; a tomato 97% water)

6) Drink water before, during and after exercise, especially in warm weather

7) Keep a bottle of water in your car when the weather is mild.

Eating regularly helps keep our metabolism active and our mind and body alert.

Missing meals can result in our metabolism slowing down (effectively turning more of what we do eat into fat), and makes us more prone to binge eating (whatever we can get your hands on – i’m as guilt with this as anyone!).

So – it helps to always start our day with a good breakfast and to take time for a light lunch and supper. Have fruit or a small handful of unsalted nuts to keep you going mid-morning/afternoon if you start to lag.

Many nutritionists say it’s better to have 5-6 small meals spread evenly throughout the day than 3 ‘main’ meals.

It’s interesting that it seems how we eat is as important as what we eat.