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My Top 5 Nutrition Tips for Reducing Stress

My Top 5 Nutrition Tips for Reducing Stress

Chelsea Gloeckner

If you’re frequently stressed out, you’re certainly not alone. 

According to Gallup, 80% of Americans feel stress on a daily basis.

Woah, that’s a lot of people…

And in a fast-paced world where “busy” is rewarded and hectic schedules abound, daily stress takes its toll.

We’ve all been there:

·        Running late to a meeting

·        Trying to put a fire out at work

·        Managing the schedules and emotions of children

·        Or juggling numerous projects while trying to have a social life

We’ve experienced the immediate effects of stress:

·        Faster heart rate

·        Faster, shorter breathing

·        Tensed muscles

All perfectly normal signs of stress, which can give us that beneficial edge to getting work done. 

But what if we never fully come down from elevated stress? 

What happens to our bodies and mind then?

The effects of chronic stress are:

·        Weight gain

·        Insomnia

·        Anxiety

·        Depression

·        Weakened immune system

·        Reduced nutrient absorption

·        High blood pressure

·        High blood sugar

·        And even fertility problems

In the moment, you might not feel like you have to worry about stress- it’s normal, right?

But if you’re gaining weight, having trouble sleeping, struggling with anxiety, or are constantly getting sick, you might want to consider managing your stress through lifestyle tweaks.

The good news is you CAN reduce stress naturally, with food (in conjunction with exercise, quality sleep, meditation, and other tricks for winding down).

Here are my top 5 nutrition tips for reducing stress through food:

·        Eat a high-fiber diet (a minimum of 25-30 grams of fiber per day)

·        Eat a whole food, plant-based diet (i.e. lots of fruit, veggies, lentils, beans, nuts, seeds, whole grains)

·        Limit foods that make your blood sugar spike (beware “healthy” snacks that are sneakily high in sugar, like most yogurt)

·        Eat the rainbow (antioxidants come in different colors, so eat a variety of fruit and veggies)

·        Enjoy probiotics (kombucha, miso, yogurt, probiotic supplements, kimchi, sauerkraut)

Throughout the month, I’ll continue to provide specific strategies and tips you can do right NOW to reduce stress and the effects of stress.

Your Action Step: What is ONE THING you can do today that will help you reduce stress? Use the 5 tips above to inspire you.  If you need extra help with this one, simply email me!  I’m here to support you 😊

Need a few recipe ideas to reduce inflammation caused by stress?

Check out these popular, easy, and fun anti-inflammatory recipes:

>>Fruit Sushi with Pomegranate Roe

>>Detox Salad

>>Zero-Added Sugar Zucchini Muffins

>>Anti-Inflammatory Pasta Salad

>>Strawberry and Mint Spring Rolls with a Lime Peanut Sauce

The 6 Words to Describe My Approach to Nutrition | + How it affects you personally |

The 6 Words to Describe My Approach to Nutrition | + How it affects you personally |

Chelsea Gloeckner

I wouldn’t want to tell you what I eat because you’d judge me…

It’s a common phrase that many RD’s hear.

And the sad truth is that many RD’s are, in fact, the food police.

When I was a teenager, I saw an RD who taught me “proper” portions and how to count calories. 

And while that kind of knowledge can be helpful to a certain degree, it doesn’t paint the whole picture of how to eat healthy and how to be healthy.

In honor of National Nutrition Month, I want to share with you my approach to nutrition and nutrition coaching.

Disclaimer #1: I never judge what you eat.

Disclaimer #2: I never judge what I eat.

I can sum up my specific approach to nutrition with 6 key words:

1.      Nondogmatic

2.      Science-based

3.      Open-minded

4.      Experimental

5.      Balanced

6.      Healthy

Let’s take them one at a time 😊

Nondogmatic:

There’s simply no one-size-fits-all diet. 

And how could there be?

Each of us has a unique:

·        Lifestyle

·        Food likes and dislikes

·        Goals

·        Health history

·        Activity level

·        Career

·        Genetics

·        Intolerances and sensitivities

So I approach each client as the unique person that she is. 

And while there are key nutrition strategies that are healthful for people in general (greens and grains can’t hurt), each of us is a special snowflake when it comes to what, when, where, how, and why we eat.

The takeaway- I never push a specific nutrition dogma on you. 

I’ve run the gamut of eating certain ways myself, and each have their benefits, from veganism to Whole 30.  It’s all an experiment (see below).

Seriously, no dogmas here.  And no judgement.

Science-Based:

Ya’ll, I’m a complete science nerd!

Between my Master’s in nutrition, becoming an RD through a second bachelor’s degree, and doing biological research most of my adult life, it’s safe to say I’m into the science.

Even all my recipes have a “why” behind them.

So when it comes to nutrition tips and strategies, I don’t hop on the latest craze and diet trend.

I have a very discerning eye when fads pop up, and after years of practice, I know how to read those complicated science articles with all the overwhelming jargon.

All this to say, are you in good hands?? (cue the Allstate deep voice)

Trust me when I say, you are 😊

Open-minded:

No one knows your body better than you do.

So, when you say you’re intolerant to a food, I trust you.

When you tell me you’re sensitive to something, I trust you.

I’m here to help guide you to feel your best, to give you the tools you need to reach your goals.

I’m not here to tell you it’s my way or the highway.

We work together to make your diet and lifestyle habits work for you.

Experimental:

I view the way we decide to eat as a bunch of small experiments.

Feeling bloated and gassy?

Well, let’s experiment with why that would be?  What could be causing your symptoms? What’s working? What’s not?

Because I’m a science nerd (see above), I take a systematic approach to helping you find the best way to eat, that works for you.

Every meal is an experiment.  How did it make you feel?  Amazing? Awesome, keep experimenting.

Balanced:

Balance means two things to me.

You can have a balanced meal, where you’re eating nutrient-dense fruits, veggies, lean protein, starches, and healthy fats.

But you can also eat a huge piece of a triple layer carrot cake after that nutrient packed meal.

It’s called balance.

It’s also called sanity.

Healthy:

Healthy is not just about the food you eat.

It’s about enjoying the food you eat. 

It’s about having a double scoop of ice cream in -25 degree weather because you’re having a fun evening with your husband.

It’s about food memories with the ones you love.

It’s about mental health, joy, contentment, satisfaction, meaningful work, meaningful relationships.

Healthy encapsulates body, mind, and spirit.

And if you’re eating “super clean” but are miserable on the inside, well my friend, that’s just not healthy.

Take good care of yourself.

And if you need a little support doing so, I’m here for you.

Want To Feel Healthier? This One Habit Could Change Everything

Want To Feel Healthier? This One Habit Could Change Everything

Chelsea Gloeckner

Want To Feel Healthier? This One Habit Could Change Everything

Happy Friday!

In less than 3 weeks, it will be January 2019!  Each year, most of us wake up on January 1 with some pretty hefty resolutions:

I’m going to eat healthy every single meal! And I’m going to workout for an hour every single day!

Then sometime mid January, we totally fall off the bandwagon. 

And when we stop eating healthy every single meal, and we miss a few workouts, we give up.  And feel guilty.  And sometimes feel like a failure.

But what if there was one small habit that could make other good habits fall into place?

Small wins lay the foundation for other, bigger wins. 

One healthy habit can lead to a better mood, more productivity, less stress, a healthier weight, better sleep, fewer junk food cravings, and more focus and clarity.

These habits that lead to other good habits and positive side effects are called “keystone habits.” 

A keystone habit is the first domino that makes all the other dominoes fall into place.  Here are a few examples:

  • Exercising for 20-30 minutes regularly

  • Practicing daily gratitude

  • Journaling daily

  • Reading for 30 minutes

  • Making the bed each day

  • Making a healthy breakfast

Let’s lay the groundwork for developing a single healthy habit NOW so that when 2019 arrives, we hit the ground running, feeling our best, with other healthy habits falling into place!

To learn my 3 tips for a healthy holiday season, and what my keystone habit is for the next 3 weeks, watch this video>>

And to track your keystone habit, download the free app, HabitBull.  It will be the key to making your keystone habit stick!

Action Step: What’s your keystone habit for the next 3 weeks?  Comment below and let's hold each other accountable with our keystone habits! 

I'll be posting daily on Instagram stories if I did my keystone habit, so come join me over there>>

We are what we repeatedly do. Excellence, then, is not an act, but a habit.
— Aristotle

Meal Plan Like a Boss & FREE Meal Planner and Grocery List | +Video |

Meal Plan Like a Boss & FREE Meal Planner and Grocery List | +Video |

Chelsea Gloeckner

I used to hate meal planning- I thought “I’ll just stock a bunch of healthy stuff in the fridge and make healthy meals throughout the week…easy!”

But to be honest, I would come home from work ravenous, and dive headfirst into junk food or order something in that wasn’t so healthy.

So much for “healthy stuff” on hand! 

But I really wanted to eat healthy and make delicious meals at home.

And I wanted to do that without a lot of thinking.

To make meal planning for the week actually work for me, I needed to create a 5-step process that would guarantee success.  This process is a total game changer, so I wanted to share it with you!

I’ve created a video to walk you through the 5-step process to meal planning, along with a printable and fillable guide for you 😊 

It includes the 5 Steps to Planning Your Week of Eats PLUS a Meal Planner and Grocery List, which you can use each week.

Grab your free download to Meal Plan Like a Boss here>> 

Then follow along with the video: