We’ve recently shared with you tips to find zen in a noisy world. While they are healthy practices that can significantly reduce your stress levels, one important aspect that you need to give more attention to is your diet. You’ll be surprised food has a huge part to play in reducing and managing stress.
Dr. Vincent M. Pedre, a gut health specialist, has put together a one-day stress-busting meal plan with recipes to help you get started on managing stress the natural way.
If your usual breakfast consists of a sandwich with strawberry jam and a cup of sugary coffee, consider replacing it with this Zen smoothie:
BREAKFAST: ZEN SMOOTHIE
This stress-busting smoothie is not only filling, but also helps you start your day on a calm note. This recipe is packed with ingredients with calming properties and is a breeze to create.
- 1 cup unsweetened coconut milk
- ½ cup filtered water
- ½ cup plain organic kefir
- 1 scoop hemp protein powder
- 1 cup frozen organic blueberries
- ½ banana
- 1 tablespoon dried lavender buds
- 1 teaspoon passion flower extract
- 1 teaspoon lucuma powder
- ½ teaspoon valerian root extract
- 2 to 3 ice cubes (optional)
- Add all ingredients in the same order as they are listed.
- Using a high-speed blender, blend all ingredients until smooth.
- Enjoy your Zen smoothie!
A lot of us girlbosses often skip lunch to catch up on project deadlines or finish an intense board meeting, but skipping meals does you more bad than good. It causes your blood sugar to dive, leaving you feeling lethargic and stressed out.
The secret to not having to skip lunch is preparing it beforehand. It has to be easy and quick like this well-balanced salad that includes healthy portions of protein, healthy fats, antioxidants and fiber.
LUNCH: STRESS-BUSTER SALAD
- Baby spinach
- Protein of your choice (chicken, salmon, or shrimp)
- Healthy fat (avocado or walnuts)
- Raw carrots
- Red beets
- ¼ cup extra virgin olive oil
- ½ tsp Himalayan sea salt
- Cracked black pepper to taste
- Toss all ingredients together
- Add dressing just before eating the salad
Reward yourself after a long-workday with healthier dinner options instead of grab-and-go pizza or a hefty burger. Dinner should focus on high-quality fat and protein such as grass-fed beef, free-range poultry, or wild-caught fish along with a generous portion of leafy and cruciferous veggies.
Get the kitchen going and follow through this simple dinner recipe by Happy Gut.
DINNER: ROASTED WILD SALMON ON A BED OF SPRING GREENS
- One 1 lb. wild salmon filet
- 1/4 tsp of sea salt
- 1/8 tsp of pepper
- Fresh wild spring greens
- Extra virgin olive oil
- Lemon juice
- Salt and pepper to taste
- Prepare the salmon. Wash and dry with paper towels then remove bones with a pair of tweezers.
- Place the salmon skin side down in a roasting pan, sprinkle with salt and pepper, and bake for about 22 minutes until the salmon flakes easily with a fork.
- Place salmon over a bed of fresh spring greens.
- In a medium-saucepan over low heat, heat the dressing for 2-3 minutes. Pour over baked salmon once ready to eat.
Read Dr. Pedre’s original article on Mindbodygreen and find more recommended recipes for healthier snacking options to fight stress.
Try out these recipes at home and let us know how it worked for you in the comments below.