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How to Munch Your Way Through Life's Challenges

By Sandy Schroeder

Most of us know food is one of the easiest ways to respond to the challenges in life that create stress. When the morning has been impossible, and then the afternoon gets worse, there is nothing “better” than a double cheeseburger and fries, or a spicy pizza.

But health professionals and nutritionists are quick to point out there is a flip side to the food issue. The Women’s Health Foundation Simple Pledges Building Blocks for Healthy Living Volume 3 includes a food choice list to reduce stress, which also helps to keep blood pressure down,and lower the risk of heart disease.

Here are some of their wise choices with specific foods for vitamins and nutrients.

  • Fluids – Fresh, low sugar juices, herbal teas and water.
  • Vitamin B6 – Potatoes, prunes, figs, chick peas, cauliflower, bananas and fortified cereal.
  • Carbohydrates – All fruits or vegetables, including beans, peas and lentils. Plus whole grains, buckwheat and bran.
  • Iron – Dark green leafy vegetables, poultry, lean red meats, dried fruit, eggs, seafood and fortified cereals.
  • Pantothenic Acid – Avocadoes, broccoli, mushrooms, lean meats, and whole grain cereals.
  • Potassium – Dried fruit, fresh fruit, milk, vegetables including beans, peas and lentils, lean meats, and seafood.
  • Niacin – Canned tuna, fish, lean meats, whole grain breads, and fortified cereals.
  • Biotin – Fish, egg yolks, liver, soybeans, whole grains

If you like the idea of getting your vitamins and nutrients from foods, you could pick your favorites and look for good recipes, like this one from for hummus made from chick-peas.

4 garlic cloves.

1 teaspoon salt.

two 1-pound 3-ounce cans chick-peas, drained and rinsed.

2/3 cup well stirred tahini.

1/4 cup fresh lemon juice, or to taste.

1/2 cup olive oil, or to taste.

1/4 cup fresh parsley leaves.

2 tablespoons pine nuts, toasted lightly.

Mash garlic with salt to paste. Puree chick peas with  paste, tahini, lemon juice, a quarter cup of oil, and a half cup of water. Separately puree a quarter cup of oil with parsley until it is bright green. Chill and drizzle hummus with parsley oil . Top with pine nuts to serve with pita bread.

I have found stress-eating with healthy foods tastes great when I make the effort to buy fresh and find great recipes.

As always, check with your physician before making diet changes. 

To learn more about your health and wellness, see your local chiropractor at The Joint Chiropractic.

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