5 healthy foods that you can stress eat without consequences

If you’re reading this, you’ve probably stress eaten something in your life and paid the annoying consequences. Ever eaten a whole tub of ice cream in one sitting?

Ya, me too.

But it doesn’t have to be that way!

Usually, stress eating is associated with weight gain because we are prone to eat super unhealthy foods when we’re stressed out. But what will happen if we begin to stress eat foods that taste good, are healthy, and lower our stress levels?

Good things. Good things will happen.

1. Asparagus

Studies have linked depression to a deficiency in folic acid, which is a form of Vitamin B-9. Guess what has a ton of this folic acid. That’s right, asparagus. Eat just two cups of this stuff and you’ll have your entire daily value plus some.

For those who are gagging right now because they don’t like asparagus, never fear. There are many ways to cook asparagus.

Most people eat it sautéed and dipped in their favorite dressing. This is my favorite method because it tastes less like a vegetable this way. If you don’t like that, you can fry it, chop it up, and put it in an omelet. Instead of trying to choke it down alone, it adds flavor to an already tasty omelet.

2. Blueberries

What? Blueberries? But I LOVE blueberries?!

Yes, yes you do.

And they also contain a horde of antioxidants and vitamin c which help reduces stress. Eat them with your lunch or spread blueberry jam on your toast. If I know the day is going to be a killer, I’ll throw a bunch of blueberries in my morning oatmeal to help me out.

3. Almonds

Ok. I LOVE almonds. Not only do they contain a ton of Vitamin B2 and E, but simply chomping on them is a stress reliever in itself. I can eat them completely plain because I like them so much, but most people can only do the salted ones. That’s okay too.

You can put them in your yogurt, eat them alone, or put almond butter on toast and eat it that way. All around a good choice.

4. Orange Juice

Have you ever gone to brunch and ordered anything other than orange juice?!

You probably have.

But I haven’t because I esteem orange juice that highly.

Yet another item packed with vitamin c, oranges can reduce stress by reducing your cortisol levels. I talk more about the hormone cortisol here. There are millions of ways to eat oranges. Keep it simple, and just have an orange on the side of your lunch, or — the best and most common way — drink orange juice with your breakfast.

5. Greek Yogurt

I’ll admit, I didn’t like Greek yogurt at first.

Although, that was probably because I first had it while sitting on the floor of a dorm room.

A number of great brands have popped up over the years. I like Chobani, personally, although it might drain your wallet if you’re not careful. Go with a cheaper brand if you’re low on dough.

I love yogurt because you can eat it for breakfast in the morning or for a late night snack. The high in protein yogurt stimulates neurotransmitters in your brain like dopamine. High levels of these transmitters make you more alertness and reduce stress.

 

Every food included here I see as a win-win. It tastes great and keeps my stress from skyrocketing. Find one here that you like, and if you hate all of these, try another high in protein foods like eggs or fish!

It turns out you can stress eat without the consequences, and even with some benefits:)

Let me know in the comments how you like these!

 

3 ways journaling can help your social anxiety

A few years ago I would never have tried journaling. I assumed it was just a girly or feminine way of talking to yourself. I wasn’t about to jeopardize my masculinity so I could write some lame feelings down in a diary. What could I possibly benefit from that?

Fast forward a few years, and now I’m a huge advocate for journaling.

Why?

Because I learned how much it can help with my social anxiety.

 

If you know me, you know I don’t talk much. There are many people who are the same, and it’s not from a lack of intelligence or spite towards people around them. Sometimes when presented with a social situation, a surfeit of emotion overwhelms me and I lose my words. All the sudden I have no idea how to interact with the other person. It’s frustrating. What journaling does is help me articulate my communication confidently, and in a way that is appropriate and effective for whatever situation I’m in. For example, you may want to say hello to a random passerby, but be too nervous about a number of things. Am I going to say hello correctly?(this sounds silly but it’s true) Should I keep walking after the hello? Should it be a hello, or more of a hey there? These are real concerns for many people. Thankfully, I’m going to show you some tips for how journaling can help alleviate this kind of discomfort.

1. Prioritize fears and problems

Whilst writing down things about your day, don’t shy away from discussing the negatives. Some fears and problems can often times be resolved by simply thinking about them. Journaling forces you to think about the problem enough to get it down on a piece of paper. We are all dealing with multiple problems at any given time. But some of them need more attention than others. For example, the fact that I am failing a class would be more important than the stain I need to get out of my shirt. When you’ve identified an important problem — my example is failing a class, make a list of things that can help you solve that problem! My list would look something like this.

  • Make more time to study
  • Go in for tutoring
  • Ask more questions in class

Again, you may not need to write everything down, but doing so forces your mind to work it out — and that is the goal.

2. Identify negative behaviors and promote positive ones

Sometimes in the mess of life, it is difficult to always be self-aware. Sometimes we will do things that hurt other people– and not even notice it. Writing down events from our day will help us identify negative and positive behaviors. But it doesn’t stop there. After you categorize your actions, make a point to focus on doing the positive things, and dropping the negative ones. By becoming more self-aware, you — in turn — become more confident in the actions that you do take.

Here is an example using the situation of the passerby.

You feel anxious greeting people as you guys walk by each other. In the journal, you can write something down like — ‘greeting people with a smile and a simple hello is a positive behavior’. Then as time goes on, you can make an effort to do this with everyone you pass by. This might sound odd, but eventually, you’ll get to the point where it won’t be so routine. You’ll be confident enough in your ‘social abilities’ to say whatever you want when you see a specific person. But the journal helps you identify some of these things so you can focus on them.

3. Reduce stress

This is the one you’ve probably heard of before. When I fought with my brothers, my parents would tell us to write down our feelings. Needless to say, I thought it was really dumb. The reason for this was because writing something down allows us to really think about it. Why am I feeling this way? How am I making this other person feel?

It’s sort of like self-awareness training. And it helps with social anxiety.

After realizing the issue — and writing it down — we create a stress-free mind that is able to process it with much more clarity.

If you tend to stress about many things, write them down.

All of them.

It might take a while, but you’ll quickly realize that things you once worried so intensely about now seem insignificant.

I would love to hear how these tips work for you. Let me know in the comments!

 

6 reasons you’re having night sweats

At some point in life, everyone experiences night sweat. Let’s begin by differentiating between night sweats and hot flashes. You may experience the latter when you are wearing too many layers, or when the temperature is too high.  If you wear heavy clothing, use a thick comforter, or make your room hot when you sleep, it is normal to sweat at night. Unrelated to an overheated environment, actual night sweats will soak your clothes and be incredibly irritating to deal with.  They can come from a variety of different causes including:

  • Infection

  • Anxiety

  • Spicy Foods

  • Low blood sugar

  • Hormone Disorder

  • Sleep Apnea

 

If you only deal with light sweating while you sleep, try wearing some deodorant to bed. The antiperspirant on clean skin should stop the sweating as long as you’re in a cool environment.

Infection

Illnesses such as the flu, tuberculosis, and even HIV are often accompanied by night sweats. Other bacterial infections such as inflammation of the heart valves and bones will cause them as well. Once your body has rid itself of the infection, the sweats should also stop. If they continue after the infection, consider another reason.

Anxiety

If you suffer from sweating due to stress during the day, the same thing is likely to happen at night. Unfortunately, emotional problems don’t disappear when we go to sleep.  Fears and anxieties still make their presence while we are sleeping through our subconscious. Treatments for anxiety can help eliminate this type night sweat.

Spicy foods or Hot drinks

Many people will be able to self-diagnose themselves for the first two on this list. But this one is slightly less known. There is a chemical common to peppers — and other spicy foods and drinks — known as Capsaicin. This chemical activates particular receptors in your body that make it respond like it were in a hot environment. These receptors send a signal to the brain to indicate that your body is feeling a heat-related pain. Drinking a ton of water after eating a spicy food will help you stop sweating because you are neutralizing your body’s initial reaction to the chemical.

Low Blood Sugar

Also called Hypoglycemia, low blood sugar is a leading cause of night sweats. A variety of different conditions can contribute to an incident of low blood sugar. Eating or exercising differently than normal can throw your body’s blood sugar levels off. A more common cause is taking an incorrect amount of insulin. If you’re suffering,

If you’re suffering night sweats for this reason, there are a couple things you can do. First, try eating a snack — something high in protein so your blood sugar can remain stable for the next few hours while you sleep.  Second, consider taking less blood sugar medication in accordance with how much physical activity you did during the day.

Hormone Disorder

Very common in women, hormone imbalances can result in a range of different issues with even the slightest change. Sweating is only one of the many symptoms that occur from sudden fluctuations in hormones. There are a number of hormone therapies you can try to get rid of the problem, but seek additional counsel before you take that path. Talking to your doctor concerning your night sweats is the best option if it may be due to a hormone imbalance.

Sleep Apnea

Sleep apnea is essentially when your body stops breathing while you’re asleep. Scary right? The major reason it causes sweating is because — when you stop breathing — your body goes into panic mode fighting for air. The lack of oxygen makes your body aggressively struggle for air — and thus causes you to start sweating. if you’ve read this far and not found your cause for night sweats, consider the possibility you might have sleep apnea.

Hopefully, you’ve been able to diagnose the source of your night sweats. If not, the problem may be more serious and you should seek the help of a doctor ASAP.

What have you done to end your night sweats?