Lentil And Vegetable Stew With Kale
Curl up with a cup of lentil stew on a rainy day to keep things sunny inside. Kale and legumes are great sources of folate, which is important for a good mood. Nguyen B, et al. . Association between blood folate concentrations and depression in reproductive aged U.S. women, NHANES . DOI: 10.1016/j.jad.2017.07.019
After you slurp down your soup, go outside to jump in the puddles.
Fights: Depression, anxiety, stress
Everything about this dish screams healthy, happy, and delicious. Whole-wheat pasta is a complex carb that increases your serotonin level, and walnuts pack omega-3s that fight depression and anxiety. Hayes D, et al. . Walnuts chemical composition and research in human health. DOI: 10.1080/10408398.2012.760516
How Can I Make Bitters
Lavender is one of the most popular anxiety herbs used to ease anxiety. You can combine it with valerian root and passionflower to make one serious, stress-fighting triple threat.
While these herbs are generally safe and well-tolerated, its important to do your research and to never combine them with other GABA-promoting drugs such as antidepressants and benzodiazepines.
Fish Can Boost Your Heart Health While Fending Off Stress
Fight stress and help prevent heart disease by adding seafood to your plate. Fatty fish in particular are a great option because theyre heart-healthy, and their omega-3s may help ease depression because the nutrients easily interact with mood-related brain molecules, according to the Harvard Health Blog. Fatty fish include tuna, halibut, salmon, herring, mackerel, sardines, and lake trout, according to the American Heart Association.
Not a fish fan? There are other whole-food options, like seaweed, chia seeds, flaxseeds, walnuts, and fortified food, such as certain brands of eggs, milk, soy milk, and nut milk. You can also try omega-3 supplements in the form of fish oil, which can be found at your local drugstore or grocery store. The Harvard Health Blog noted theyre tied to a lower risk for heart disease and stroke.
Figueroa says fish oil is fine if youre not eating a balanced diet that is rich in omega-3s and includes eating fish at least twice a week. But she cautions that its important to check with your doctor or registered dietitian before beginning a supplement routine, so you can figure out the best brand and dosage for your health goals.
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Bowl Of Homemade Congee
1 cup jasmine rice
6 cups rich chicken broth
2 tablespoons minced fresh ginger
2 cloves garlic, minced
1 star anise pod or 1/2 teaspoon Chinese Five Spice powder
1 teaspoon fish sauce
1-inch strip of orange peel
Simmer all ingredients for 1 hour, over low heat, stirring occasionally, until rice breaks down into a medium-thick porridge. Discard star anise & citrus peel. Season with salt to taste.
Serve simply, with chopped scallions and a drizzle of tamari, or choose more toppings from below.
To reheat leftover congee, use a bit of broth or water to thin to original consistency.
For Instant Pot: pressure cook high for 45 minutes. Turn off for 15 minutes then release pressure.
Braised beef, chicken, or pork
Sesame seeds or drizzle of sesame oil
Drizzle of tamari
Minced garlic and ginger fried until crispy
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Stress & Anxiety Inhaler
Another way to benefit from essentials oil when youre away from home is to create your very own aromatherapy inhaler. Since you cant take your diffuser with your wherever you go, and youll probably look very weird rubbing essential oils in the palms of your hands in the middle of the stress, consider the inhaler as the best on the go item to have to relieve stress.
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How Does Juicing Cure Anxiety And Depression
When juicing for depression, there are specific nutrients you might want to make sure you get. These include magnesium, B Vitamins, and vitamin C.
Magnesium is crucial for healthy nerve and muscle function. Green leafy vegetables, sweetcorn, citrus fruits, tomatoes, carrots, and onions are excellent sources of magnesium.
The mineral suppresses the responsiveness of adrenal glands and consequently hindering the release of cortisol. Magnesium also creates a barrier that prevents cortisol from entering the brain.
Meal Planning For Stress & Anxiety
Meal planning and prep is one of my favorite tools to use each week, not only for clients, but for myself! I practice what I preach and regularly make this a part of my routine so that I set myself up for success during the week.
Some people thrive on living spontaneously not me. I need structure, and I like knowing my meals are all set so I can focus on other things that need my attention,
Weve talked before about how meal planning may seem counterintuitive to, well, being intuitive around food.
But it actually helps you better connect to your intuition because it makes sure your needs are met throughout the day and calms the nagging voice of always wanting more . You can practice mindfulness at your meals and ensure youre eating enough so that youre not hyperfocused on food all day long. Read this post for more.
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Say No To Ice Cream Say Yes To Berries
As much as you may want to, you canât make yourself feel better with a bowl of your favorite ice cream. It wonât help — the problem is all that sugar. Spikes in your blood sugar can bring on changes in your hormone levels. They can start with âjitterinessâ and eventually lead to crashes. But other foods may help boost your mood.
Types Of Stress And Anxiety
This year, my husband and I went through several types of stress and anxiety.
- Life Changes Kiwi shifted from retirement as a triathlete to unemployment.
- Change in Employment Kiwi started a new job and experienced a career change.
- Over Working I worked my tushy off for this site
- Physical Health Issues I had a major surgery
- Geographic Change We ended up moving cross country
You guys, this all happened within a month. Um its been quite the year. Stressful, well, ya. But in a we so need this change kind of way.
What have I learned from all this? For one, life will throw you curves balls, and LOTS of them. But two, our mental health and well being have a TON to do with how we handle the curve balls of stress and anxiety. If we can feed our brain , feed our gut , and learn to rest, we can swing and HIT back a lot of those curve balls.
Heres what I mean. Stay with me here.
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Lemon Balm & Ginger Tea Recipe
- 1 or 2 tablespoon fresh chopped ginger or 1/2 tablespoon if youre using dry ginger root. You can add more if you want it to be spicier.
- 1/8 cup of fresh lemon balm leaves
- 1 cup of boiling water
- Stevia, honey, or sweetener
Combine all the ingredients together in a Mason jar, tall glass, or cup. Pour in the boiling hot water on top and let it steep for around 15 minutes. The more you leave it in, the more flavorful itll be. Strain the leaves and heat it up again if its too cold. Sweeten to taste.
Can Aromatherapy Reduce Stress
Long story short: yes. But you might want to hear the long version as well. It turns out that inhaling the scents provided by essential oils can increase your hormone production, with significant impact on your brain chemistry as well.
If touch and smell are combined, thats when you truly get the best out of aromatherapy. You can choose to create blends for topical application, sprays and perfumes from mixtures of essential oils, and even use them in diffuser to prolong the background aroma for you to freely inhale.
That being said, lets explore some of the most common recipes for aromatherapy that can ease stress, anxiety, and promote a sense of calm and relaxation.
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Take It Easy Calming Diffuser Blend
In todays fast-paced society, stress is quite a common phenomenon. Relieving yourself of stress is tough, and it often seems like you cant do it unless you take some sedatives to put you to sleep. However, with a recipe like the following, you can finally put that old diffuser to good use, and indulge in an ancient tradition of healing with whatever nature has to offer.
Passionflower Lemongrass & Chamomile Tea Recipe
- 1 tablespoon of passion flower petals
- 1 tablespoon of fresh chamomile
- 1 teaspoon of dried lemongrass leaves
- 1 cup of boiling water
Mix the lemongrass, chamomile, and passionflower together and pour the boiling water. Let it steep for about 10 minutes. Strain and add some honey, Agave, or your sweetener of choice.
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Light Whole Wheat Bread
Bread is probably part of your daily meals! Did you know that eating the “wrong” bread could actually make your anxiety worse? A lot of store-bought white breads are actually pretty high in sugar and preservatives which can exacerbate or increase anxiety symptoms! Eating a healther, whole wheat option not only helps you prevent these icky side effects, but can help in the long run. Whole wheats are often high in magnesiums which can make you feel much better.Get the recipe here.
Plate Of Homemade Salmon Cakes
Salmon Cakes with Rutabaga Chips
1 rutabaga, peeled and cut into 1/2-inch fries
Olive or avocado oil
7-ounce can wild salmon , drained
1 scallion, minced
Few grinds black pepper
3 tablespoons cooked potato , mashed
2 tablespoons arrowroot starch
1 lemon, cut into wedge
Apple cider vinegar
Preheat oven to 400 degrees F. Line a baking sheet with parchment paper. Line a dinner plate with paper towels.
Add rutabaga to a medium bowl and drizzle with 2 tablespoons of the oil. Add 1/2 teaspoon of sea salt and toss to coat. Spread rutabaga chips evenly over baking sheet and bake for 15 minutes. Turn rutabaga and bake for another 15-20 minutes or until tender and browned. Season with more salt if needed.
While rutabaga chips roast, in the same medium bowl, combine salmon, scallion, pinch of salt, potato, starch, and 1 tablespoon of water. Using your hands, work mixture until it loses its crumbly texture and starts to come together. Add more water if needed. Divide mixture in half and using your hands, form into 2 compact balls.
To serve, divide salmon patty and rutabaga chips between 2 dinner plates. Top with garnishes . Squeeze with lemon. Sprinkle a bit of vinegar on the rutabaga chips.
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Frayed Nerves Roller Bottle Blend Recipe
Feeling like you just cant deal with anything else on your plate at the moment? Maybe there is a lot of pressure at work or there is personal reasons that are bringing you down. Whatever the reason, there is no need for frayed nerves or anxious behavior throughout the day when there are essential oils around. Whip up something that you can use however often you feel throughout the day, both quickly and discreetly.
Smoothie Recipes For Anxiety
If youre suffering from anxiety, youre not alone! Its very common and affects millions of people worldwide. In fact, anxiety is one of the most common illnesses in the US. Nearly 18% of the population, or 40 million adults, struggle with anxiety.
Switching your diet and drinking anti-anxiety smoothies may change your mental health.
Smoothies are an easy and quick way to incorporate more of the good stuff into our diet. There are certain foods that may help ease anxiety and can be beneficial for promoting healthy brain function.
Before Ill get to my favorite smoothie recipes for anxiety, its necessary to add a few words of caution though.
Anxiety and depression are serious illnesses. You should never use smoothies instead of professional medical treatment. Smoothies can be a good supplement to a balanced diet, but always consult your doctor before making dietary changes. They can help you find your individual treatment plan.
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Why Juice For Anxiety
A great way to treat anxiety and depression is by drinking fresh juice because food plays a vital role in our physical health and mental health. When your body contains the correct amount of required nutrients, it gets a quick boost of energy and responsiveness to deal with the situation. Fresh juice bears minerals and vitamins that is why it works as a remedy for anxiety. On the other hand, alcohol, caffeine, soft drinks, and sodas are often the biggest cause of anxiety.
Herbal Tea Love Story
Ever since I was a little girl, I would help my grandma pick herbs she had planted around the house, or those that were wild: chamomile, stinging nettles, calendula, mint, roses, , birch, linden, and others. Shed always dry these leaves, flowers, and herbs and then store them for the long cold winter to aid and treat our coughs, headaches, tiredness, or anxiety.
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Bacon Eggs And Cheese Breakfast Cups
Waking up with a healthy breakfast is essential for your mental health. A yummy protein can easily help you keep moving throughout the day and provide all the energy you need. Eggs are an especially smart start to the day as they contain a nutrient called choline. Choline is essential to helping your brain boost your mood and regulate your emotions, so eating these first thing in the morning can help you stay relaxed and happy throughout the day.We love these breakfast cups because you can make them on a Sunday night and eat them throughout the week. They’re the perfect grab and go breakfast.Get the recipe here.
The Power Of Daily Affirmations
Daily affirmations or Mantras. Chances are you have heard of this practice, even if it is not something you have tried before. The practice of daily affirmations is a powerful form of self care and empowerment that helps alter your mindset, leading to positive behavioural changes, that ultimately can change your life. With just a few words every day, you can start to change your world for the better.
Check it here.
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Best Juicing Recipes For Anxiety
There are several recipes for juicing. Some specific combinations make these juicing recipes ideal and suitable for managing anxiety disorders. Knowing the various recipes available makes it easy to diversify your taste. Also, you will have the privilege of including healthy fruits and vegetables in your diet. Here are some of the top juicing recipes for anxiety.
Wake Up And Energizer Diffuser Blend
Most people find it hard to get out of bed in the morning, either due to anxiety or fatigue brought on by anxious thoughts. This blend of certain oils uses the power of citrus to ease the mind and bring it to a more alert state so you can easily face the day ahead. Peppermint and citrus both act as energy boosters, so this blend is powerful punch to the mind. As the title of the blend states, this is most effective when used properly in a diffuser and mixed into water to coat the air.
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Juicing For Stress And Anxiety
Kawai loves to learn new things and explore ways just to make life taste and feel a little better.
According to research, many diseases and illnesses are related to stress and anxiety. Most people are not aware that stress and anxiety are directly correlated to diet and nutrient deficiencies. When juicing to combat these negative feelings, the body is able to fight back naturallywhich helps you regain control of your life.
Whole Grains Provide A Mood
According to prior research, carbohydrates can temporarily increase levels of serotonin, a hormone that boosts mood and reduces stress. Once serotonin levels are increased, people under stress have better concentration and focus. Just make sure to choose healthy, unrefined carbohydrates, like sweet potatoes and whole grains, for better nutrition, and limit simple carbs, such as cookies, cake, and white foods, including white pasta and white bread. Unrefined carbs cause a quick spike and crash of blood sugar, while complex carbs contain vitamins and minerals as well as fiber, and so take longer to digest and have less of an immediate impact on blood sugar, according to Harvard School of Public Health.
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Indian Sweet Potato And Dhal Pie
If youre looking for a cheap and easy mood-boosting dinner, look no further than our Indian sweet potato and dhal pie. Packed full of fibre-rich vegetables, this is a great plant-based option. Lentils offer a generous supply of protein, iron and B vitamins which work together to support mood and energy balance. Try serving it with our garlicky greens for added fibre.
If you love vegetables, why not try some more of our great plant-based recipes?
The Best Juice Nutrients For Fighting Stress And Anxiety
Juicing is considered a natural remedy for anxiety and stress. Provided with proper nutrients, our bodies can easily cope with pressure and other types of complications. There are specific nutrients found in particular vegetables and fruits that do a great job in beating stress and anxiety. The nutrients are:
Magnesium: Magnesium is important for muscle and nerve functions. It is a powerful mineral that can help keep you calm and also improve your sleep quality. High magnesium levels are found in most leafy vegetables , sweetcorn, citrus fruits, tomatoes, carrots, and onions.
B Vitamins: B vitamins have an important role to play in anxiety, depression, and stress management. These vitamins are found abundantly in most fruits , green leafy vegetables , pumpkins, carrots, cauliflower, and squashes.
Vitamin C: Known for its efficacy against flu and cold, vitamin C also helps fight depression and stress. Vitamin C is typically found in cantaloupe, citrus fruits, red berries, pumpkin and squash, watermelon, cabbage, and sweet peppers.
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