Nutrition — Nutrition Articles | VICTAE | Milwaukee

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

Chelsea Gloeckner

Have you ever walked down the cereal aisle and felt completely overwhelmed by all the options?

You stroll down the aisle and see a “Mom’s Best Raisin Bran” cereal box.

You know, the one made from recycled paper, depicting wildlife, and informing you that their cereal is made with “whole grain oats” and “no high fructose corn syrup.”

Simple and honest ingredients, they say.

That cereal looks and sounds really healthy, you think.

Pleased with your decision, you put the cereal in your basket, and continue grocery shopping.

How frustrated would you be if you found out that the cereal you chose has 6 grams MORE added sugar than a serving of Lucky Charms?

Pretty darn frustrated.

You’d probably feel deceived, too.

After all, you had the best intentions to eat healthier and serve your children a healthy breakfast!

You thought you were making a thoughtful choice…

To outsmart the marketers, here are my top 3 tips for choosing a healthier cold cereal:

1. Read the ingredient list

The ingredient list will reveal a lot about the nutritional quality of the cereal.

Is sugar, brown rice syrup, maltose, fructose, sucrose, maple syrup, corn syrup, honey, or invert sugar listed?

Are there flavors and preservatives, like phosphates, listed?

The more sugar and the more processed the ingredients, the better off you are finding an alternative.

Too much added sugar (more than 25 grams per day) can increase stress, anxiety, energy crashes, and weight gain.

No thank you!

2. Read the nutrition label

Pay attention to serving size. Many cereal labels may look reasonably healthy, until you realize that those 200 calories and 7 grams of sugar are only for 1/3 cup serving!

Most of us eat more than 1/3 cup of cereal, so choose one that packs a nutritional punch for each serving.

Limit added sugars and choose a high-fiber (4 grams or more per serving) for better heart health, mood, and weigh management.

3. Choose less processed items

The less processed, the better. Processed cereals have more sugar, sodium, and preservatives than is good for us.

So, what cold cereals should you choose?

Ones that are high in fiber, high in protein, low in sugar, low in salt, and minimally processed.

My top cereal picks that check those boxes:

>>Ezekial 4:9 Sprouted Whole Grain Cereal, Golden Flax

· This cereal has 8 grams of protein, no added sugar, and 6 grams of fiber per serving

· All the ingredients are organic (wheat, barley, flax seeds, millet, lentils, soybeans, spelt, and sea salt)

>>Alpen No Added Sugar Muesli

· This cereal has 6 grams of protein, no added sugar, and 5 grams of fiber per serving

· The raisins provide both sweetness, fiber, and iron

>>Kashi Go Lean Crunch Cereal

· This cereal has 9 grams of protein and 8 grams of fiber (wow!) to keep you full until lunch

· This cereal does have 13 grams of sugar for those who do have a sweet tooth, but the fiber will help manage your blood sugar better

· TIP: This is a great transitional cereal if you’re used to sweet cereals! Mix this with a no added sugar cereal to balance the sugars

Apr 3 My Top 5 Nutrition Tips for Reducing Stress

Feb 12 How to Choose a Healthier Breakfast Cereal | + My Top 3 Tips and Recs | + VIDEO |