10 Superfoods for Stress Relief

Beef & asparagus salad. See below for recipe.













Today's post is a reprint of an article by Dorie Eisenstein first published a few years ago in "Better Homes and Gardens" magazine.

Her food choices are still great, just remember to choose range-fed meats, and organic fruits, vegetables, and cereals.

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10 Superfoods for Stress Relief

Which foods to eat for your busy life, and which foods to avoid when you're overwhelmed.

By Dorie Eisenstein

You're overwhelmed, overtired, and in desperate need of some mental and physical nourishment. You're stressed. What can you do beyond throwing in the towel and hiding under the covers? Thankfully, you can relieve stress by eating certain foods and avoiding others.

Tara Geise, a registered dietitian (RD) in private practice in Orlando, Florida, and a spokesperson for American Dietetic Association says, "One of the keys is avoiding things that will give your body and mind real highs and lows like caffeine and alcohol. You don't want to intake a lot of stimulants or a lot of depressants when you're stressed." Geise also recommends skipping that sugary snack you crave when the stress builds up. "Sugar causes your blood sugar to spike and then fall quickly, which can make your energy level dip," says Geise. "Then you're low energy and stressed and that's not a good picture."

Not to worry -- there are many foods you can eat that will help with your stress levels.

Asparagus

This green veggie is high in folic acid, which can help stabilize your mood. "When you're stressed, your body releases hormones that affect your mood," says Geise. "Eating certain vitamins and minerals like folic acid and B vitamins can help keep your mood steady because they're needed to make serotonin, which is a chemical that directly affects mood in a positive way."

Recommended Serving Size: 7 spears, 1/2 inch thick, cooked, 25 calories

Beef

Even though beef often gets a bad rap, it's a great dinner option for a stressed-out family. Beef contains high levels of zinc, iron, and B vitamins, which are also known to help stabilize your mood. "People think they should stay away from beef, but it's very nutrient rich, even compared to chicken," says Geise. Ask your grocery store butcher for a lean cut if you're concerned about fat content.

Recommended Serving Size: Scant 1 cup of raw lean ground chunk, 137 calories Scant 1 cup of regular ground beef, 310 calories

Milk

Milk is high in antioxidants and vitamins B2 and B12, as well as protein and calcium. Have a bowl of whole-grain cereal and low-fat milk in the morning to start your day with a stress-fighting breakfast.

Recommended Serving Size: Whole cow's milk, scant 1/2 cup, 66 calories Two percent cow's milk, scant 1/2 cup, 46 calories

Cottage Cheese and Fruit

Cottage cheese is high in protein and calcium. "Foods with high protein content that aren't loaded with sugar won't cause a spike in blood sugar and will keep you satiated for a longer time," says Geise. Try mixing the cottage cheese with a fruit that is high in vitamin C like oranges. Vitamin C plays a role in fighting stress because it's an antioxidant that fights the free radicals that get released when you're stressed. These free radicals have been shown to cause cancer.

Recommended Serving Size: Creamed cottage cheese, scant 1/2 cup, 79 calories One percent fat cottage cheese, scant 1/2 cup, 72 calories 1 orange, 60 calories

Almonds

Are you ever looking for something you can really dig your teeth into when you're stressed? Try crunching on almonds to get some aggression out. A good source of Vitamin B2 and E, as well as magnesium and zinc, almonds are high in fat, but most of the fat is unsaturated. Like vitamin C, vitamin E has been shown to fight the free radicals associated with stress, and in particular, those free radicals that cause heart disease.

Recommended Serving Size: Shelled almonds, 1/3 cup, 306 calories

Blueberries

Very rich in antioxidants, blueberries offer a high-fiber, low-calorie fruit option that is also rich in stress-fighting vitamin C. Try them with cottage cheese or as a snack on their own.

Recommended Serving Size: Blueberries, 2/3 cup, 30 calories

Tuna

A great lunch option, tuna is high in stress-fighting vitamins B6 and B12. Tuna is also a good low-fat protein source. "Don't load tuna down with fat by using a lot of mayonnaise," cautions Geise. "Choose a light mayo instead."

Recommended Serving Size: Tuna canned in brine, 3.5 ounces drained, 99 calories Tuna canned in oil, 3.5 ounces, drained, 189 calories

Cornflakes or Crispy Rice Cereal

Although they aren't low in sugar, cornflakes and crispy rice cereal are fortified with B vitamins and folic acid to help reduce stress. Have them for breakfast with milk. Geise also recommends having them dry as an afternoon snack.

Recommended Serving Size: Cornflakes, 1 cup, 108 calories Crispy rice cereal, 2 cups, 111 calories

Originally created for BHG.com, September 2004.

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Beef and asparagus salad recipe:

Roast

12 lb center-cut beef tenderloin
1/2 tsp sea salt
1 tsp black pepper

Salad

2 lb asparagus, trimmed
2 Tbsp chopped fresh basil
2 Tbsp lemon zest
2 Tbsp fresh lemon juice
1/2 tsp sea salt

Caper Oil

2 Tbsp + 1 tsp olive oil
1 tsp capers, drained and rinsed

1. To prepare roast: Preheat oven to 350 degrees F. Season tenderloin with sea salt and pepper. Heat large sauté pan over high heat. Add beef and sear outside until light brown, about 5 minutes. Place roast in baking pan and insert meat thermometer into center. Place in oven and roast until internal temperature reaches 130 degrees F, about 45 minutes. Remove from oven and cool. Refrigerate for at least 2 hours.

2. To prepare salad: Just before serving, bring 8 cups of water to a boil in large pot. Add asparagus and blanch 3 to 4 minutes or until tender. Drain and place in 8 cups of ice water for 1 minute. Remove asparagus and chop into 1" pieces. In large bowl, combine asparagus, basil, zest, juice, and salt. Mix well and set aside.

3. To prepare caper oil: In blender, combine oil and capers and puree, or use a mortar and pestle to form a thin paste.

4. Slice beef thinly and serve 3 ounces with 1/2 cup of salad per person. Drizzle beef with 1 teaspoon of caper oil.

Makes 8 Servings

Per Serving: 230 cal, 21 g pro, 11 g carb, 11 g fat, 3 g sat fat, 55 mg chol, 0 g fiber, 600 mg sodium

Prep Time: 10 minutes

Cooking Time: 50 minutes

Chilling Time: 2 hours

Fresh cooking tips from Scott Uehlein, corporate chef, Canyon Ranch, Tucson:

Season meat well with salt and pepper before cooking-meat will be more flavorful and you won't need to add extra salt, thereby limiting the sodium content of your meal.

Try to combine sweet, sour, bitter, and salty flavors in every dish, as I did with this salad. Your palate will be more stimulated and satisfied, and you won't feel something is missing from a meal (plus you may be less likely to forage for a snack later). I prefer sea or kosher salt to table salt when cooking.