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.

Fueling the Distance: 7 Nutrition Tips for Vegan Endurance Athletes

Being an endurance athlete requires a strategic approach to nutrition, even more so if you're a primarily plant-based one. Your body needs the right fuel, hydration, and nutrients to support your training, drive performance, support recovery, and reduce the risk of injury.

Here are my seven essential nutrition tips specifically tailored for vegan endurance athletes, but can be beneficial for anyone trying to log some extra miles.

1. Prioritize Plant-Based Protein: Everyone thinks that bodybuilders have the highest protein needs, but surprise! It's actually endurance athletes. Protein is crucial for muscle repair and growth, and distance running is definitely taxing those muscles. So is the strength training you should be doing to support your distance goals. Make sure to mix it up with a variety of plant-based protein sources such as lentils, beans, quinoa, tofu, tempeh, and edamame. Supplementing with vegan protein powders like pea, hemp, or rice protein can also help meet your daily protein requirements.

2. Carbohydrates for Sustained Energy: Quite possibly the best part of training for any distance race. CARBS! Carbohydrates are the primary fuel source for endurance activities. Opt for complex carbohydrates like whole grains, legumes, fruits, and vegetables. These provide a steady release of energy and essential nutrients to support your long training sessions.

3. Embrace Healthy Fats: While carbohydrates are essential, healthy fats play a crucial role in providing sustained energy and supporting overall health. Make sure every meal has lots like avocados, nuts, hemp & chia seeds, and plant-based oils (such as olive and coconut oil). These fats also aid in the absorption of fat-soluble vitamins.

4. Speaking of Micronutrients: Vegan athletes need to pay attention to certain micronutrients, such as iron, vitamin B12, omega-3 fatty acids, and calcium. Include iron-rich foods like leafy greens, legumes, and fortified cereals. Consider a reliable vitamin B12 supplement, and consume flaxseeds, chia seeds, walnuts, or algae-based omega-3 supplements to ensure adequate omega-3 intake. Calcium-rich foods like fortified plant milk, tofu, and leafy greens should also be included.

5. Hydration is Key: Staying hydrated is vital for performance and recovery. Drinking water regularly throughout the day is great but you need to take it one step further with electrolytes to make up for all that sweat. My favorite brand is Nuun - no added sugar and lots of delicious flavor options. It's been in my water bottle for every race I've trained for.

6. Optimize Recovery Nutrition: Recovery is as important as training itself, you can't put it all out there on the pavement, come home, shower, and eat 2 hours later. After workouts, replenish glycogen stores by combining carbohydrates and protein-rich foods to aid in muscle repair, enhance recovery, and reduce muscle soreness. Think pasta + vegan sausage & veggies, a smoothie with fruit, nut butter & protein powder.

7. Plan and Prepare: Making sure you meet your nutritional needs for training consistently requires a bit of forethought. Batch cook meals, pack nutritious snacks like energy bars, trail mix, or fruit, and carry portable plant-based protein options when on the go.

With careful planning and attention to your body's needs, you can thrive as an endurance athlete while staying true to your plant-based principles. Embrace the power of plant-based nutrition and conquer those long-distance challenges!

Want more in-depth tips on what to eat pre and post-workout or a training-specific meal plan? Let me take the guesswork out of it so you can focus on your miles. Schedule a free consultation here.

Embracing Mindful Eating: Nourishing Body and Soul

You're busy, I get it. If you're a parent like me, and even if you're not, sometimes feeding yourself can be the last thing on your to-do list or something you fit in while in a meeting or in the car.

Why do I care?

Your nervous system has two states of being; ‘fight or flight’ or ‘rest and digest’. When you are operating in ‘fight or flight’ mode, all your blood and energy is sent to the brain, heart, and muscles so that you can either fight or run away from danger.

In ‘fight or flight’ mode you are NOT in the best state to digest your food. If you eat when your nervous system is thinking it needs to be preparing for combat, you will likely suffer digestive symptoms like heartburn, indigestion, bloating, gas, and either constipation or diarrhea. Because your body is not focusing on digesting food, you also won’t absorb as many nutrients from whatever you are eating, not to mention miss out on the actual enjoyment of your food which is a really important part!

Be honest with yourself - can you take 15 minutes to slow down and actually be present with your food? Is the world going to fall apart in that short period of time? I know this is not always realistic for a hectic morning of meetings or getting the kids ready for school, but most of us have at least one meal or even a snack each day that we can slow down and be more mindful with.

By cultivating mindfulness in our eating habits, we can enhance our overall well-being and create a more harmonious relationship with food.

1. The Art of Slowing Down: Mindful eating starts with slowing down the pace of our meals. Get off your phone, step away from the TV, avoid the dreaded doomscroll while eating. Take a moment to pause before digging in, and observe your food with curiosity. Notice the colors, smells, and textures. By savoring each bite and chewing slowly, we allow ourselves to truly experience the flavors and enjoy the nourishing process.

2. Engaging the Senses: Engage your senses during mealtime. Tune in to the sounds of food preparation, the aroma that fills the room, and the colors that fill your plate. As you take a bite, pay attention to the different tastes and textures and how the food feels in your mouth. Engaging all your senses enhances the pleasure and satisfaction derived from eating and gets your digestive juices for better nutrient absorption and digestion.

3. Listening to Your Body: One of the fundamental principles of mindful eating is learning to listen to our body's cues. By slowing down while eating, you're more likely to notice when hunger arises and when it begins to subside. This allows you to honor your body's needs and maintain a balanced relationship with food.

If you're ready to take it one step further, check out the link below to download a mindfulness activity you can do in just a few minutes with a piece of chocolate or another treat. If you give this a try once, every day, or all week, I'd love to hear how it goes for you. Feel free to drop me an email or shoot me a DM on Instagram.

Chocolate Mindfulness.pdf

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