Using Food to Cope with Stress and Tragedy

 

 

 

 

As our community here in Tucson, Arizona and communities across the United States try to deal with the unspeakable tragedy that transpired here this weekend, when 20 innocent victims were gunned down including US congresswoman Gabrielle Giffords on January 8, 2011, some will no doubt turn to food for distraction and comfort.

In thinking about this common response to stress, hurt and pain, and also noticing first-hand an increase in snacking in our own home as we are glued to our TV watching the coverage and seeking to understand such a senseless and horrific act of violence, I was inspired to look more closely into the phenomenon of comfort-eating or otherwise known as emotional-eating.

HOW IT STARTS

My research revealed that comfort eating is instilled in us very early on, actually from birth.  When babies cry, mothers offer comfort with their milk, and as they grow older treats are commonly given for comfort when children get hurt, are upset, or as in this case, when their mood is impacted by a tragedy.  In these instances we learn the lifelong lesson that food can make us feel better and we know that early lessons in life always stay with us.

WHY FOOD MAKES US FEEL BETTER

Further probing into emotional-eating revealed that some foods work as tension relievers and mood regulators, and so we eat and think about eating to distract us from uncomfortable or painful feelings.

ENJOY COMFORTING FOODS WITHOUT PACKING ON UNWANTED POUNDS

Typical comfort foods are notoriously high in calories and saturated fat, and so having to deal with this terrible tragedy happening so very close to home, and it being an event that will no doubt remain in the forefront of our lives for many months to come, it is important that our family not only recognizes emotional-eating, but also finds ways to avoid this type of self-soothing which can lead to unwanted and unhealthy weight gain.

In our home, we constantly utilize health promoting herbs and spices to aid in our efforts to eat healthfully, so I was pleased to learn that researchers found that Saffron (a favorite of mine) lifts depression in 25% of people, and these same researchers, even suggest that this herb is as effective as fluoxetine (Prozac).  Saffron is a super-strong antioxidant that has numerous health benefits, including helping to relieve anxiety and tension.  It is believed that Saffron shouldn’t interact with medicine, but of course those with any medical concerns should definitely consult their physicians for guidance.

Other health promoting, vitamin-powerhouse foods that help with stress include:

• Blueberries—Besides having been identified as one of the healthiest foods around, blueberries are very high in vitamin C, which has been shown to give the body added reserves to help it deal with high levels of stress. Also, blueberries contain a high amount of fiber, which helps regulate blood sugar levels and blood sugar levels that fluctuate too much are a major contributor to stress for some people.

• Oranges—Oranges are very rich in vitamin C. When you are stressed, your body releases even more free radicals than usual. Vitamin C helps to keep the free radicals in check, and repairs the body. Basically, it helps protect the body from the cumulative effects of stress.

• Brown rice—All whole grains, including bulger wheat, quinoa, oats and brown rice contain plenty of B vitamins and also supply serotonin producing carbohydrates that do not spike blood sugar levels. They also contain plenty of healthy fiber.

• Green vegetables—Broccoli, kale, and other dark green vegetables are powerhouses of vitamins that help replenish our bodies in times of stress. Many vegetables also contain potassium, which is good for our nerves and can calm them.

• Dried apricots—These are rich in magnesium, which is a stress-buster. Some people even say that magnesium helps reduce heart palpitations brought on by stress. Magnesium is a natural muscle relaxant as well. Apricots are also high in fiber and vitamin C. Don’t eat too many of them, though, because they also contain quite a bit of fructose, a type of sugar.

• Turkey—Turkey contains an amino acid called L-Tryptophan. This amino acid triggers the release of serotonin, which is a feel-good brain chemical. This is the reason why many people who eat turkey feel relaxed, or even tired, after eating it. L-Tryptophan has a documented calming effect. Chicken is also high in this amino acid. However, don’t eat them fried, or your body will be so busy digesting the fats that you will miss out on the benefit of these foods!

• Sweet potatoes—Sweet potatoes can be particularly stress reducing because they can satisfy the urge we get for carbohydrates and sweets when we are under a great deal of stress. Instead of reaching for a donut, eat one of these instead. They are packed full of beta-carotene and other vitamins, and the fiber helps your body to process the carbohydrates in a slow and steady manner.

• Water—While technically not a food, it is important to have sufficient water intake, as even a mild state of dehydration can stress your entire body. Keep your nerves steady by staying well hydrated.

Also, our expert nutritionist to the Kids Can Cook cooking show, Karen Langston offers this simple yet effective solution to help with comfort eating, “If your comfort food is coming out of box or packaged, try making the same with natural whole ingredients, that way you know what is in it and will cut down on unwanted ingredients and calories.”

HOW OUR FAMILY IS COPING

My eldest daughter Haile was especially affected by the tragic event this weekend because she had the opportunity to meet Congresswoman Gabrielle Giffords in 2010, and that experience was one she enjoyed and will forever treasure. She cried hysterically when media outlets were reporting that the Congresswoman had passed away and she and her sister, who is six years old, has since expressed constant feelings of wanting to move away from Arizona because they are afraid.  Haile was not only traumatized by the event itself, but was consumed with worry for her best friend who lives minutes away from the area of the shooting.  So it was an extremely stressful day.  And unfortunately, the very next day our family was hit hard again with the news of the passing of the girls grandmother, my husbands’ mother, whom sadly neither of the girls had the opportunity to get to know very well.

So needless to say it has been a sad and emotionally charged start to 2011 for our family, and we are all feeling the need to not only comfort each other but to self-sooth with comfort-foods. I am however, relieved that I now feel much better prepared to tackle the issue of emotional eating and ensure that our families stress is kept in check through the consumption of healthy, stress reducing herbs and foods.

So I offer this, the next time you crave sweets because of stress, reach for some dried apricots, a sweet potato, or make a blueberry smoothie. Eat other wholesome foods the rest of the time, and eventually, your level of stress will decrease, leaving you less susceptible to unhealthy food cravings and weight gain.

In closing, our heartfelt thoughts and prayers go out to all the innocent victims of this unfortunate event and we look forward to healing both our minds and bodies and coming together as a community, country, and nation in the spirit of peace.

I would also like to share the following healing recipe that will be made in an upcoming Kids Can Cook episode.  turkeymeatballsoup

Here’s to your health and peace of mind!

The Thomas Family