In hectic times, food can decrease or increase levels of stress hormones, making you feel better or worse. Stress-busting snacks provide energy and bring calm.
Refined carbohydrates and sugary foods — so easy to grab at this time of year — quickly raise blood sugar and trigger greater production of stress hormones. Any relief will be short lived. On the other hand, the right foods can stabilize blood sugar, lower stress hormones, and brighten up the day.
Nuts will do the trick but are high in calories, making it easy to overindulge, and most snack nuts are roasted in oil and loaded with salt, negating some of their healthy properties. Lean protein, such as white meat from chicken or turkey, also works but it isn’t usually available as a snack food.
The snacks discussed below are easy to find during the holiday season, and are easily served at home and at social gatherings.
Mandarin Oranges
Most often, we call them tangerines but botanically speaking, the tangerine is only one variety of mandarin orange. Others include the clementine and satsuma, and within the tangerine family there are different varieties, such as the honey and dancy.
Some are sweeter than others, and some types are seedless, but most varieties are in season from November through January. If you find a variety you like, remember its name and keep buying it from the same store.
Although mandarins naturally contain some sugar, their rich vitamin C and fiber content delivers benefits. Vitamin C lowers stress hormones and, in high doses, blood pressure.
When eaten in place of candy or starchy holiday treats, the orange can help to relieve stress rather than perpetuate it. And on average, a medium mandarin usually packs only 37 calories.
The fruit’s loose, wrinkly skin is so easy to peel that it’s been called a “zipper fruit,” and an early Florida grower nicknamed it the “kid glove orange.” Bottom line, it isn’t messy like a regular orange.
Hummus
The popular dip is made from chickpeas, a good source of protein and fiber, both of which help to control stress hormones (as well as cholesterol). Chick peas also contain antioxidants and a variety of vitamins and minerals. Other healthy ingredients in the dip include olive oil and garlic.
Compared to popular dips made with cream cheese or full-fat sour cream, hummus is much lower in fat and calories, with about 60 calories in two tablespoons. And it can turn boring raw vegetables into a tasty treat.
For variety, there are many different flavors. For some examples and recipe ideas, check out Tribe Hummus.
Raw Vegetables
If stress makes you want to munch on something, raw vegetables are pretty much the only all-you-can-eat food that does no damage. In fact, chewing on crunchy raw vegetables can literally relieve stress in the jaw and may help with tension headaches.
Vegetables hold a bounty of beneficial nutrients that, in combination with their fiber, help to control levels of blood sugar, stress hormones, blood pressure, and cholesterol.
Technically, to qualify for no-limits status, a vegetable needs to be non-starchy, but those that are eaten raw usually fit the bill. For a little culinary adventure, you can go beyond the celery, carrots, cauliflower, and broccoli that surround dips on typical party platters.
Here are some simple ones to try:
• Slices or stalks of peeled cucumber. English cucumber is especially refreshing. For stalks, cut a piece about 3 inches long, peel it, and then cut it into four or six pieces lengthwise.
• Cherry tomatoes. Make sure they’re bursting with flavor. Ask for a taste in the store and don’t buy unless they’re truly delicious.
• Red, yellow, and orange bell peppers: Compared to green ones, these are more ripe and flavorful, and easier to digest when eaten raw.
The secret to enjoying these snacks is to select really tasty versions. Nature endowed fruits and vegetables with flavor for a reason — so that we would eat them.
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