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Stressed? These 7 Foods Reduce Stress

Stressed? These 7 Foods Reduce Stress

Are you under a lot of stress in your daily life? These days, who isn’t? You’ve probably heard the advice that exercise is all it takes to stay healthy and stress free. While it is true that exercise will help you manage stress, some small tweaks to your diet can also reduce stress.

Here are the seven foods you should incorporate into your diet today:

1. Dark Chocolate

Chocolate Truffles

    Dark Chocolate helps to ease emotional tension, and helps to elevate your mood naturally. Fortunately, dark chocolate is somewhat of a guilt free snack. Buy good quality dark chocolate. If you can, buy organic. Go as dark as you can handle, and try to find chocolate with as few ingredients as possible.  Raw chocolate is excellent as well. You only need a square or two per day.

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    2. Almonds

    Almonds1

      Almonds are packed with nutrients such as Vitamin B and Vitamin E. These vitamins help to strengthen your immune system during stressful times. A small handful of almonds per day is all it takes.

      3. Sweet Potatoes

      sweet potato

        Sweet potatoes are full of immune boosting nutrients which help you fight stress. A warm dish of sweet potatoes after a long day gives you a feeling of satisfaction and tranquility. You only need about one cup, but you may find that you can’t stop eating them.

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        4. Good Fat

          You body needs fat–good fat. Foods that are high in good fats create a happy feeling in your brain. Good fats also promote restful sleep. Luckily, there are many sources of good fats. Coconut Oil is a favorite fat because of its versatility. You can use it in most of your cooking, baking, and stir-frying. You can even add a spoonful to your morning smoothie.

          Avocado is another excellent source of fat. You need at least one half avocado per day. Other good fats include olive oil, fish oil, and dietary supplement oil blends, such as Udo’s oil. One or two tablespoons per day should do the job.

          5. High Quality Animal Protein (Non-vegetarian)

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          steak

            If possible, choose top quality, organic, and grass fed. Don’t go overboard with animal protein. You only need small portions, about the size of your palm. High quality protein promotes restful sleep and creates a feeling of peace and tranquillity.

            6. Sugars, But Not White Sugar

            Honey

              Your body needs sugar–good sugar. You can get sugar from a natural source, such as fresh or dry fruit, and raw honey. Honey boosts your immune system, which is often weakened during stressful times. Honey also gives you a better night’s sleep. A spoonful of honey per day is all you need.

              7. Green Vegetables

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              asparagus_o

                Asparagus, spinach, kale are packed with vitamins and minerals, such as folic acid and magnesium. These minerals promote emotional well-being. A cup of these vegetables per day is all you need.

                Other Important Things to Consider:

                Exercise is also a very big component in your daily stress reduction routine. Fortunately, you don’t need to exercise for hours; it only takes a few minutes. I do 10 to 20 minutes per day, and it makes a huge difference for me. Remember that a little exercise is so much better than nothing at all. The trick is to schedule your exercise session while you have energy, not at the end of the day, when your energy is failing.

                Another important factor in reducing stress is sleep. Are you sleeping enough? Do you wake up rested? Be honest. It takes discipline to get to bed on time so that you are functional the next day. You cannot be in top shape when you lack sleep. Your body is a perfect mechanism; it will tell you if you have receive enough sleep, or not. If you are cranky, tired, irritable, or lacking energy, you need more sleep.

                I hope you can reduce your stress level, as well as improve your overall health by adopting at least some of the tips.

                To happy and healthy Living!

                Do you feel burned out? Here are the 5 Antidotes for a Burnout.

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                Last Updated on January 21, 2020

                The Best Way to Create a Vision for the Life You Want

                The Best Way to Create a Vision for the Life You Want

                Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

                your vision of where or who you want to be is the greatest asset you have

                  Why You Need a Vision

                  Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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                  How to Create Your Life Vision

                  Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

                  What Do You Want?

                  The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

                  It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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                  Some tips to guide you:

                  • Remember to ask why you want certain things
                  • Think about what you want, not on what you don’t want.
                  • Give yourself permission to dream.
                  • Be creative. Consider ideas that you never thought possible.
                  • Focus on your wishes, not what others expect of you.

                  Some questions to start your exploration:

                  • What really matters to you in life? Not what should matter, what does matter.
                  • What would you like to have more of in your life?
                  • Set aside money for a moment; what do you want in your career?
                  • What are your secret passions and dreams?
                  • What would bring more joy and happiness into your life?
                  • What do you want your relationships to be like?
                  • What qualities would you like to develop?
                  • What are your values? What issues do you care about?
                  • What are your talents? What’s special about you?
                  • What would you most like to accomplish?
                  • What would legacy would you like to leave behind?

                  It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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                  What Would Your Best Life Look Like?

                  Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

                  A few prompts to get you started:

                  • What will you have accomplished already?
                  • How will you feel about yourself?
                  • What kind of people are in your life? How do you feel about them?
                  • What does your ideal day look like?
                  • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
                  • What would you be doing?
                  • Are you with another person, a group of people, or are you by yourself?
                  • How are you dressed?
                  • What’s your state of mind? Happy or sad? Contented or frustrated?
                  • What does your physical body look like? How do you feel about that?
                  • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

                  It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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                  Plan Backwards

                  It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

                  • What’s the last thing that would’ve had to happen to achieve your best life?
                  • What’s the most important choice you would’ve had to make?
                  • What would you have needed to learn along the way?
                  • What important actions would you have had to take?
                  • What beliefs would you have needed to change?
                  • What habits or behaviors would you have had to cultivate?
                  • What type of support would you have had to enlist?
                  • How long will it have taken you to realize your best life?
                  • What steps or milestones would you have needed to reach along the way?

                  Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

                  It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

                  Featured photo credit: Matt Noble via unsplash.com

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