4 Simple Steps To Reduce Stress

Balanced nutrition is essential to maintaining overall good health, but it also can affect your capacity to cope with stress.

Stress that is not treated can lead to serious illness. A person who feels ongoing and unresolved stress may go on to develop significant medical illnesses or an anxiety disorder.

When you are going through a period of stress, your are less likely to absorb the nutrients you are consuming and on top of that, you need more of all nutrients, particularly the B vitamins, which affect the nervous system, and calcium, which is needed to counteract the lactic acid your tense muscles produce.

Likewise, if you are lacking nutrients, your body will not be equipped to handle stress effectively. As we get busy and stressed, we tend to make poor nutritional choices that can actually increase our stress levels and cause other problems.

Here are some tips to help reduce stress nutritionally...

1. Eat Breakfast: Skipping breakfast makes it harder to maintain stable blood sugar levels and effective functioning during your busy morning. Your breakfast should be high in protein & contain complex carbohydrates

Eg: museli yougurt & fruit, porrige skim milk and berries, boiled eggs on multigrain toast etc.

2. Opt For Green Tea: If you’re a coffee junkie, you may not be aware the effect that caffiene has on your body. However, you can reduce your stress levels and improve your mental performance throughout the day if you gradually wean yourself off of large amounts of caffeine. A relatively easy and healthy way to do that is to replace coffee with green tea, which has a soothing taste and the added benefit of loads of antioxidants.

3. Carry a Snack: Having some protein-rich, healthful snacks in your car, office, or purse can help you avoid blood sugar level dips and accompanying mood swings and fatigue. Eg: Trail mix, good quality low GI museli bars, nuts, fruit, vege sticks etc.

4. Hydration: Your body may be made up of 60-70% of water. We need it to eat, sleep, exercise, and to excrete everyday toxins from the body. It is the single most important nutrient the body uses, and we couldn’t live without it. SO...make sure you always carry a water bottle with you, leave it in your car or at work. You need to be drinking 1.5-2L of water per day.

 

Acid/Alkaline

Acid/Alkaline (20/80)

Alkaline foods are vital for helping the body to maintain its natural pH balance.

The pH level of the body needs to be maintained at a level between 7.35 and 7.45. When the pH level of the body is not correctly maintained, there are negative effects on the body including problems such as bone weakness, heart problems, obesity and weight problems, allergies, and fatigue, just to name a few. 

As the typical Western diet is largely made up of proteins, sugars, and other acid-forming foods, it is important to try and alkalinise the diet so that acidosis, and therefore disease do not occur.  Acidity can also occur from environmental pollutants.

Ranked Foods: Alkaline to Acidic

Extremely Alkaline : Lemons, watermelon.

Alkaline Forming: Cantaloupe, cayenne celery, dates, figs, kelp, limes, mango, melons, papaya, parsley, seaweeds, seedless grapes (sweet), watercress: Asparagus, fruit juices, grapes (sweet), kiwifruit, passionfruit, pears (sweet), pineapple, raisins, umeboshi plums, and vegetable juices.

Moderately Alkaline: Apples (sweet), alfalfa sprouts, apricots, avocados, bananas (ripe), currants, dates, figs (fresh), garlic, grapefruit, grapes (less sweet), guavas, herbs (leafy green), lettuce (leafy green), nectarine, peaches (sweet), pears (less sweet), peas (fresh, sweet), pumpkin (sweet), sea salt (vegetable), Apples (sour), beans (fresh, green), beets, bell peppers, broccoli, cabbage, carob, cauliflower, ginger (fresh), grapes (sour), lettuce (pale green), oranges, peaches (less sweet), peas (less sweet), potatoes (with skin), pumpkin (less sweet), raspberries, strawberries, squash, sweet Corn (fresh), turnip, vinegar (apple cider).

Slightly Alkaline: Almonds, artichokes (jerusalem), brussel sprouts, cherries, coconut (fresh), cucumbers, eggplant, honey (raw), leeks, mushrooms, okra, olives (ripe), onions, pickles (homemade), radishes, sea salt, spices, tomatoes (sweet), vinegar (sweet brown rice). Chestnuts (dry, roasted), egg yolks (soft cooked), essene bread, goat's milk and whey (raw), mayonnaise (homemade), olive oil, sesame seeds (whole), soy beans (dry), soy cheese, soy milk, sprouted grains, tofu, tomatoes (less sweet), and yeast (nutritional flakes).

Neutral : Butter (fresh, unsalted), cream (fresh, raw), cow's milk and whey (raw), margine, oils (except olive), and yogurt (plain).

Slightly Acidic: Blueberries,  cheeses, crackers, dried beans (mung, adzuki, pinto, kidney, garbanzo), dry coconut, egg whites, goat's milk (homogenized), fructose,  honey (pasteurized),pastry (whole grain and honey), plums, seeds (pumpkin, sunflower), most nuts, mustard.

Moderately Acidic: Bananas (green), barley (rye),  bran, butter, cereals (unrefined), (unrefined rye, rice and wheat), cranberries, eggs whole (cooked hard),  ketchup, maple syrup (unprocessed), milk (homogenized),, Molasses (unsulferd and organic), oats (rye, organic), olives (pickled), pasta (whole grain), popcorn (with salt and/or butter), potatoes, prunes, rice (basmati and brown), soy sauce, and wheat bread (sprouted organic).

Extremely Acidic: Artificial sweeteners, beef, beer, breads, brown sugar, carbonated soft drinks, cereals (refined), chocolate, cigarettes and tobacco, coffee, cream of wheat (unrefined), custard (with white sugar), deer, drugs, fish, flour (white, wheat), fruit juices with sugar, jams, jellies, lamb. Liquor, maple syrup (processed), molasses (sulphured), pasta (white), pastries and cakes from white flour, pickles (commercial), pork, poultry, seafood, sugar (white), table salt (refined and iodized), tea (black), white bread, white vinegar (processed), whole wheat foods, wine, and yogurt (sweetened).

Increasing Protein

A guide to increasing protein in your diet on a daily basis.

On average most people require 1 gram of protein per kilo of body weight. Below is a table of the food sources providing you with protein & which food sources are the most protein dense per serve.

Food	Type	Protein Per 100g	Per Serve
Milk			250mL
	Skim	3.6 g	9 g
	Full Fat	3. 3.3 g	8.25g
	A2 skim & full cream	3.1 g	7.75 g
Yoghurt			200ml
	Vanilla Regular Fat	4.9 g	9.8 g
	Vanilla Reduced Fat	5.8 g	11.6 g
	Reduced Fat, Intense Sweetened, Added Fruit	4.8 g	9.6 g
	Pot Set Regular/Reduced Fat	5 g	10 g
Cheese			25g
	Cheddar Regular Fat	25.9g	6.48 g
	Cheddar Reduced Fat	33.4 g	8.25 g
	Cream Cheese Regular/Regular Fat	8.2 g	2.05 g
	Cottage Cheese Regular/Regular Fat	15.4 g	19.74
	Mozzarella	26 g	6.5 g
	Parmesan Shaved	40 g	10 g
	Ricotta	11.36 g	2.84 g
	Swiss	28.7 g	7. 18 g
Custard			100ml
	Vanilla Regular Fat	3.3 g	3.3 g
	Vanilla Reduced Fat	4.5 g	4.5 g
Ice cream			50g
	Vanilla Regular Fat	3.4 g	1.7 g
	Vanilla Reduced Fat	4 g	2 g
	Stick, Chocolate and Biscuit Crumbed Coat	4.3 g	2.15 g
Cream			100ml
	Thickened Reduced/Regular Fat	2.95 g	2.95 g
	Sour Cream Regular Fat	3.1 g	2.3 g
	Sour Cream Reduced Fat	3.9 g	3.9 g
	Whipped	3.4 g	3.4 g
Egg			50g
	Raw	13.4 g	6.7 g
	Boiled	13 g	6.5
	Yolk	15 g	(18g) 2.7g
	White	11.2 g	(30g) 3.36 g
Chicken			80g
	Breast, lean, baked	29 g	23.2 g
	Fried	22.6 g	20.96 g
	Drumstick, skin , baked	26. 5 g	21.2 g
	Wing , skin , baked	28. 2 g	22.56 g
	Thigh, lean, baked	24. 2 g	19.36 g
Beef			80g
	Grilled, Lean (all cuts)	31.6g	25.28 g
	Mince	24.9 g	19.92 g
	Sausage	15.4 g	12.32 g
Pork			80g
	Steak	32.5 g	26 g
	Ham	31.5 g	25.2 g
	Bacon, grilled/ fried	22g	17.6 g
Seafood			100g
	Tuna	23.1 g	23.1 g
	Salmon	24.3 g	24.3 g
	Prawns	23.7 g	23.7 g
	Barramundi	22.8 g	22.8 g
	Whiting/Snapper	25 g	25 g
	Anchovies	21.1 g	21.1 g
Seeds			15 g
	Sunflower Seeds	22.7 g	3.4 g
	Pumpkin Seeds	24.5 g	3.67 g
	Flaxseed	18.3 g	2.75 g
	Linseed	19.5 g	2.93 g
Nuts			20 g
	Almonds	19.5 g	3.9 g
	Cashews	17 g	3.4 g
	Peanuts	25.1 g	5.02 g
	Brazil Nuts	14.4 g	2.88 g
	Walnuts	14.1 g	2.82 g
	Macadamia Nuts	7.6 g	1.52 g
Legumes			200g
	Baked Beans	4.6 g	9.2 g
	Chickpeas	6.3 g	12.6 g
	Kidney beans	6.6 g	13. 2 g
Vegetables	*green leafy		80g
	Spinach	3.5 g	2.8 g
	Broccoli	4.6 g	3.68 g
	Peas	4.8 g	3.84 g
Protein Products	Shake-Isowhey	47.1 g	(32 g serve) 15.1 g
	Bar-Isowhey high protein bar	23.9 g	(55 g serve) 13.2 g

To receive 100g on protein in your diet:

-2 boiled eggs (breakfast with toast)

-2 slices of cheddar cheese & 80g ham (ie: in a sand which)

-20g of brazil nuts,20g of cashews, 15g of sunflower seeds (nut mix)

-80g beef, 80g broccoli, 200g chickpeas (dinner)

To receive 200g in your diet:

-250mL milk (with oats for breakfast)

-protein shake with 100mL milk

-2 x 200mL tub of yogurt, 20g of almonds (snack)

-2 x100g tin of tuna, 2 slices of cheddar cheese, 80 g spinach (on crackers/bread etc. for lunch)

-20g peanuts, 20g walnuts, 15g pumpkin seeds (nut mix)

-2 slices of cheddar cheese & 80g ham (ie: in a sand which)

-120g chicken breast, with kale & (other vegetables)

To receive 300g in your diet:

-250mL milk (in a latte)

-omelette (4 eggs, 100mL milk, 30g cheese, 80g spinach etc.) & bacon

-25g cottage cheese, 100g salmon(on crackers)

-protein bar

-80g mince, 200g kidney beans, 80g spinach, 50g cheese etc. (in a pastas, burrito etc.)

-protein shake with 100mL milk

-20g cashews, 20g almonds, 15g sunflower seeds, 20g walnuts, 20g peanuts, 15g pumpkins seeds.

-160g steak, 200g chickpeas, 80 g broccoli (other vegetables)

-2 x 200mL tub of yogurt with 20 g of almonds

*Make variations according to your diet & it is important to consult your healthcare professional if you are considerably increasing your protein as rapid increase can be detrimental to your health.

**Keep in mind that you need to consume adequate essential vitamins & minerals along with complex carbohydrates to receive a balanced diet.

References

Food Standards Australia and New Zealand 2006, NUTTAB 2006 Online Version, Food Standards Australia and New Zealand, http://www.foodstandards.gov.au/consumerinformation/nuttab2006/onlineversionintroduction/onlineversion.cfm?&action=getFood&foodID=09A10091 viewed 16^th March 2011

Dunne, L 2002, Nutrition Almanac, 5^th edn., McGraw Hill, New York.

A2 The Original Milk Protein 2010, Milk Nutrition, A2 The Original Milk Protein http://www.a2milk.com.au/a2-light.php viewed 21^st March 2011

Boosting Immunity

Need to boost your immune system with cold and flu season well & truly here? The below foods carry anti-bacterial/fungal/inflammatory properties that all assist in reducing sinus congestion:

• Foods containing Omega-3 fatty acids, such as cold-water fish (Salmon, Sardines, Mackerel, Anchovies), Fish and Linseed oils, Avocado, nuts, seeds and eggs. These essential fatty acids act as a natural anti-inflammatory, reducing sinus swelling and congestion. 

• Garlic, which may boost immunity levels enabling you to more easily fight off a Sinus infection. 

• Foods containing high amounts of Vitamin C, such as Citrus fruits, tomatoes, strawberries, broccoli and blueberries. The Vitamin C reduces inflammation; boost overall immunity levels and acts as a natural anti-histamine. 

• Pineapple, which contains the bromelain enzyme known for its anti-inflammatory and decongestive properties. 

• Apple Cider Vinegar, which is rich in the Potassium that functions to break down mucous production. 

• Water, which should be consumed in large amounts to prevent the mucous membranes from drying out and a consequent congestion taking place

• Foods that eliminate Candida yeast from the gut (which has linked to Sinusitis), such as cold pressed oils (such as Olive oil) and most fresh vegetables.

Foods that should be avoided include:

• Dairy products, which have been associated with the production of phlegm and mucous. These may be replaced Rice products as Soy may also occasionally cause mucous to thicken. 

• Spicy foods, which may trigger acid reflux that can trigger an episode of Sinusitis. 

• Alcohol, which dehydrates the body thus hardens mucous and inflames sinus and nasal membranes. It may also trigger acid reflux that may aggravate the condition. 

• Caffeine, a diuretic that dehydrates the nasal membranes. Coffee should especially be avoided as it is acidic as well and may cause acid reflux from the stomach.

Ideal Supplements:

• Echinacea: In liquid form is a powerful and well absorbed herb to prevent cold & flu symptoms developing but also reduces the severity & duration of illness 

• Juice Plus+: supports several measures of immune function including higher amounts of immune antioxidants and natural killer cells (which attack viruses), as well as reduce severity of symptoms (particularly in the immunocompromised groups such as children and the elderly)

• Probiotics: Majority of our immune system is found in our gut thus boosting your good gut flora will allow you to fight off more illness. Ideally a refrigerated probiotic will have more live bacteria. See the comparasion here: Supplement Review: Probiotics

Email sinead@naednutrition.com.au for more information about boosting your immune system.