Eat Beat

Destress with the right food. Here’s how…

Health & Nutrition - - CONTENTS - HAR­SHA AD­VANI

Food to beat stress

We all re­act to stress in dif­fer­ent ways, but there is mount­ing ev­i­dence that says stress leads to chronic dis­eases and weight is­sues. Ac­cord­ing to di­eti­cian Jasleen Kaur, founder of Just Diet, “Stress is om­nipresent, whether it is a dead­line at work, peer pressure, or heavy traf­fic. When we let stress get the bet­ter of us, it ham­pers our im­mune sys­tem, the con­se­quences of which can be high blood pressure, di­a­betes, stom­ach ul­cers or de­pres­sion. “More­over, if a per­son is under a lot of stress, he/ she will binge eat and try to gain sat­is­fac­tion from that, but ruin the body in­ter­nally and gain weight too.”

ANTI-STRESS DRINKS

Tulsi or pep­per­mint tea: It helps bal­ance the hor­mones, low­ers stress and re­duces anx­i­ety. Car­rot and tomato smoothie: Car­rot and tomato are great sources of fi­bre which keep the body’s en­ergy lev­els high and are also rich in an­tiox­i­dants which lower stress. Iced pa­paya tea: Pa­paya is called the ‘fruit of an­gels’, rich in an­tiox­i­dants called carotenoids. Blue­berry smoothie: Blue­ber­ries im­prove our re­sponse to fight stress. Gin­ger nimbu pani: Gin­ger con­tains an­tiox­i­dants called gin­gerol which helps cleanse the harm­ful chem­i­cals pro­duced by our body at the time of stress. Chamomile tea: Re­leases ten­sion and helps calm down stress.

FOOD TO IN­CLUDE

When our body is under stress, the de­mand for nu­tri­ents is more as the key nu­tri­ents are burned up. In­take of food rich in an­tiox­i­dants and bio flavonoids like dry fruits, veg­eta­bles, blue­berry, fish,

MEAL PLAN FOR A DAY

Morn­ing: Gin­ger tea. Break­fast: Poha/ veg­etable sand­wich. Noon: Fruits or blue­berry smoothie. Lunch: Spinach or cab­bage with roti and curd. Evening: Iced pa­paya tea or masala chaas. Dinner: Grilled pan­ner/ grilled chicken/ fish with salad.

figs, curd, ba­nanas, cab­bage, cauliflower and broc­coli help fight stress by pre­vent­ing free rad­i­cal dam­age.

FOOD TO AVOID

Avoid food which is high in sugar and starch like pasta, pizza, cakes and pro­cessed food as they will pro­vide only tem­po­rary re­lief to your stress. Have food rich in vi­ta­min C like or­anges, grape­fruit, gin­ger, pa­paya etc. In dessert, fruit yo­ghurt is a very good op­tion.

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