Stress-Reducing Foods: Nourishing Your Body and Mind as a Busy Mom

As a busy parent, you are juggling multiple responsibilities all the time which means, your self-care gets pushed to the back burner. Even worse, feeling stressed AF all the time affects your physical and mental well-being.

Fortunately, one powerful way to manage stress is through the foods you eat. Not only does prioritizing nourishing foods feel good because you're also making sure your needs matter but also incorporating stress-reducing foods into your diet can help your body handle the craziness of your life and bounce back faster.

Here are my top foods to support your body through stressful times:

1. Dark Leafy Greens: I'm not talking about some sad butter lettuce here, we don't have time for that, it's time to level up. Dark leafy greens like spinach, kale, and Swiss chard are rich in magnesium, a mineral known for its calming effects on the nervous system. Magnesium helps regulate cortisol, the stress hormone and promotes relaxation. Add these greens to salads, smoothies, or stir-fries for a nutritious boost.

2. Berries: This one shouldn't take a lot of convincing because berries are delish! Take your pick- blueberries, strawberries, and raspberries are all packed with antioxidants and vitamin C. These nutrients help combat the damaging effects of stress on the body. Enjoy them fresh as a snack, blend them into smoothies, add to a salad, or sprinkle them on top of yogurt or oatmeal.

3. Omega-3 Fatty Acids: Foods rich in omega-3 fatty acids, such as fatty fish (salmon, mackerel) or plant-based sources like chia seeds, flaxseeds, and walnuts, can help reduce stress and promote brain health. Omega-3s have been shown to support cognitive function and decrease inflammation, benefiting both your mind and body. If you're not eating enough of these foods, I typically recommend an Omega supplement because the benefits are just too great. This is my favorite and pretty affordable.

4. Complex Carbohydrates: Repeat after me. No. More. Demonizing Carbs. Complex carbohydrates like whole grains (oats, quinoa, brown rice) and legumes (beans, lentils) provide a steady release of energy and boost serotonin production. Serotonin is a neurotransmitter that contributes to feelings of well-being and happiness. Incorporate these foods into your meals to stabilize blood sugar levels and support mood regulation. Also fiber = happy gut. Happy gut = happy brain.

5. Herbal Teas: Sipping on herbal teas can provide a soothing and calming effect. Chamomile tea, in particular, has been used for centuries as a natural remedy to promote relaxation and reduce anxiety. Other herbal teas like lavender, lemon balm, and passionflower can also help alleviate stress and improve sleep quality.

6. Nuts and Seeds: Nuts and seeds, such as almonds, walnuts, pumpkin seeds, and sunflower seeds, are excellent sources of stress-fighting nutrients. They contain magnesium, vitamin E, and healthy fats that promote brain health and reduce stress levels. Be that weird lady with nuts in her purse, don't be shy.

7. Dark Chocolate: I can't live without it and neither should you (assuming you like chocolate that is) Eating dark chocolate (70% cocoa or higher) can have mood-enhancing benefits. Dark chocolate contains flavonoids, which have been associated with lower stress levels and improved mood. Enjoy a square or two mindfully, savoring the rich flavor and reaping the stress-reducing benefits.

Taking care of your nutrition and prioritizing your health means you're a better you. It means you can take care of your family and manage daily challenges. By making this decision to focus on your health, you'll also have a greater sense of calm and well-being to combat the stress you know if inevitable when raising tiny humans.

Gratitude in Motion: The Transformative Power of Exercise

It's easy to feel gratitude for your family, friends, a safe warm home, your job and so on, but it might feel weird to bring this to your fitness routine. When we combine the practices of gratitude and mindfulness with our exercise routines, we unlock a powerful synergy that nourishes not only our bodies but also our minds and spirits.

In this blog, I'll explore how applying this simple tool may help you feel better, recover faster and see progress more quickly.

1️. Gratitude amplifies joy: Exercise is a gift that allows us to move our bodies, strengthen our muscles, and improve our overall health. By infusing our workouts with gratitude, we shift our focus from what our bodies can't do to what they are capable of achieving. Gratefulness for our physical abilities, the energy to exercise, and the opportunity to care for our bodies amplify the joy we experience during our workouts.

2. Gratitude boosts motivation and resilience: Cultivating gratitude during exercise can enhance our motivation and resilience. By expressing gratitude for the progress we've made, the challenges we've overcome, and the strength we've built, we reinforce our determination to continue our fitness journey even when we don't feel like it or we start to wane in motivation.

Gratitude serves as a powerful reminder of our accomplishments, empowering us to push through obstacles and embrace new challenges with a positive mindset. When I'm struggling to get out the door or to get through a tough run, I try to remind myself that there are so many people who would love the time and ability to be doing what I'm doing, and it radically shifts the rest of the run for me.

3. Gratitude and mindfulness foster self-acceptance: Exercise does not have to be about achieving external goals or meeting societal expectations or looking good to post on Instagram. By infusing gratitude and mindfulness into our workouts, we cultivate a deeper sense of self-acceptance and self-love.

We learn to appreciate our bodies for what they are capable of in the present moment, rather than fixating on perceived imperfections. This shift in perspective allows us to embrace ourselves with compassion and kindness, leading to a more positive body image in all areas of our lives.

The benefits of gratitude and mindfulness extend far beyond the duration of our workouts. As we practice gratitude during exercise, we develop a greater capacity to apply these principles to our daily lives. We become more attuned to moments of joy, more resilient in the face of challenges, and more present in our interactions with others. The skills we cultivate during exercise become tools for living a more mindful and grateful life overall.

Embodied Awareness: Exploring the Power of Mindful Movement

We know movement and exercise are beneficial for overall health. There is no end to the ways you can move your body, but do you ever feel like you 'should' be running? Or you 'should' be doing more yoga?

When we see children playing at the playground, we are witnessing joy. Movement and joy. They are not thinking that they need to get their daily steps or close a ring on their watch or that they are doing it for their health, but rather the pure enthusiasm that comes from doing what your body is supposed to: MOVE.

Somehow, as adults, we can stray away from this and it's why so many of us can really struggle with finding an exercise practice that we can stick with, and enjoy.

My number one rule for every client that is looking to achieve some kind of fitness routine is to pick something you enjoy.

Hate running? Don't do it. Can't get into the zen zone with yoga, then stop. LOVE crossfit? GO for it! Enjoy long walks? You go Glen Coco!

So how do we bring mindfulness into our movement beyond just choosing something we enjoy? Let's explore!

1. Exercise with Intention: This will always be my number one recommendation. Choose activities that you genuinely enjoy and that align with your goals and values. Whether it's walking, yoga, dancing, or weightlifting, you do you - what brings you joy and fulfillment?

2. Mindful Movement: Approach exercise as an opportunity to connect with your body. Sometimes it can be an opportunity to escape, and that's ok, but we rarely stop to actually pay attention to what our bodies tell us. Be present during your workout, paying attention to the sensations, your breath, and the movement of your muscles.

3. Be Kind to Yourself: Avoid self-judgment or comparison when it comes to exercise, who cares what the person on the bike next to you is doing, or if that woman across the room can touch her toes and you can't? That's not why you showed up.

4. Listen to what your body needs: Not every workout is the same, some days you are going to crush it and feel like a rockstar, and some days, you just feel heavy and slow. Your body is asking for you to give it what it needs, allow some flexibility in your routine to accommodate it.

5. Mindful Rest and Recovery: Allow yourself adequate time for rest and recovery. Listen to your body when it needs a break and honor its need for relaxation and rejuvenation, you can't grow, gain, or get faster without downtime.

6. Mindful Reflection: Take a few moments at the end of the day to reflect on your relationship with exercise. Notice any patterns, emotions, or thoughts that arise. Cultivate awareness and make adjustments as needed.

Embracing mindful movement and cultivating a deep connection between our mind and body can unlock the potential for greater self-awareness, presence, and well-being. It is not about competing with others, or achieving perfection (what is that anyway?) but honoring our bodies and the beauty of where they are in this moment.

Whether it's practicing yoga, engaging in dance, or simply taking a mindful walk in nature, we have the opportunity to fully inhabit our bodies, tune into the present moment, and tap into the wisdom that resides within.