I'll Have a Bowl of Steaming Hot Stress

"I have frequent cravings for sugar and carbs when I'm stressed out. I literally sit at my desk and think about pizza or... my ideal meal is a plate of Doritos covered in cheese. 

When I'm stressed, I eat whatever I want because I'd rather not think about it, but usually it just ends up stressing me out because I don't want to get fat. 

Why does this happen and how can I eat to help curb these cravings without eating like a fat-ass!??

By: Sarah Worah, RD

Explore Fitness Nutrition Coach

This is a very common question I get from many of my clients. You are not alone! When the body is stressed it wants a quick fix and our basic instinct tells us to grab foods high in fat and sugar. The flaw in this is that in time, these foods will inflict a greater stress response to the body and can also lead to other health problems down the road such as diabetes, depression, and cardiovascular problems. These foods also set you up for an initial spike in energy, but an inevitable crash later.

The best way to avoid these cravings is to try to set yourself up for success at the beginning of the day. Do this and you will be less likely to get even more stressed and cave into the cravings. This means eating a healthy, energizing breakfast and eating healthy snacks every 3-4 hours to keep your blood sugar steady and energy levels high.

Examples of a good breakfast include a mix of lean protein, complex carbohydrates, and healthy fats. One of my favs is a piece of whole grain toast with smashed avocado and goat cheese and a fried egg on top. Pair it with a piece of fruit and you will ready to start the day.

Next, you will definitely need to keep healthy snacks on hand. This takes the guesswork out of eating healthy so every time you get hungry, you do not have to think about what to eat, because it’s right there in your desk drawer or office fridge waiting for you.

Some of the best nutrients to combat stress include B vitamins, proteins, healthy fats (especially omega 3’s), vitamins A and C, and magnesium. Including these not only in your snacks, but in your overall diet will help better equip your body to deal with stress and will help you handle the situation better without giving in to temptations.

Examples of some great snacks to have on hand throughout the day are nuts, string cheese, hard-boiled eggs, fresh fruit, nuts, yogurt or veg packs with a Greek yogurt dipping sauces. My favorite go-to snack is 6oz non-fat Greek yogurt mixed with 1 tbs. slightly warmed almond or peanut butter, and a handful of berries.

Having a plan is the key to avoiding these stress induced, Dorito crazed attacks. Along with the above suggestions try planning your week out every Sunday so you have an action plan for healthy eating. Then, when stress creeps up, which it eventually will, it won’t be so hard to say no to the comfort food you crave and easier to reach for a healthier, energizing snack or meal.

Another thing to look at is what is causing the stress? In order to reduce these cravings, you need to try to reduce the stress.  Start to recognize the warning signs of stress. Do you start to get anxious? Are you irritable? Do your muscles get tight? Once you recognize when these symptoms are coming on you can start to react before it gets out of control.

Make a list of distractions or things to reduce the stress that do not revolve around food. Can you go for a walk? Watch a funny video on YouTube? Walk to a co-workers cubicle and check-in on their day?

Other helpful tips to eliminate stress in your life are do not skip meals. Like I said earlier, stick to a regular eating schedule and try to fuel your body with mini meals every 3-4 hours. Keep a record of your eating habits, mood, and behavior so you can start to recognize patterns. One you identify the cause of stress, you can start to work on how to overcome them. Engage in regular physical activity (come to an Explore class at lunch!) and make sure you are getting adequate sleep- at least 7-8 hours per night.

For additional tips and resources about eating healthy and dealing with stress, email me at sarah@explorefitness.com.