By Josh Bezoni

By Josh Bezoni

Being a human being is a difficult task, especially when you have stress from work, family, friends or other external circumstances that have a negative affect on how you operate sometimes. But, there is some awesome news–believe it or not, there are some foods out there that actually help with stress. You heard me right! Healthy, delicious food that will make you feel better about whatever forms of stress are affecting your day to day life.

Oatmeal

In addition to being an awesome insoluble fiber (lowers cholesterol and overall glycemic index), oatmeal is a great start to decrease stress. This breakfast food is a healthy choice to decrease belly fat while using serotonin for a calming solution to sooth any anxiety.

Oranges

German researchers found that consuming Vitamin C actually reduces elevations in cortisol, which is the most common stress hormone in your body. Oranges are also awesome for maintaining your system’s immune system and fighting sickness.

Salmon

Omega-3 anyone? Fish like salmon is a great nutritional source to reduce stress hormones cortisol and adrenaline from increasing when faced with a situation that really gets under your skin. A study at Ohio State University highlighted the fact that omega-3 fatty acids decrease anxiety by 20%. Pass that fish over!

Avocados

Due to their high potassium content, avocados have been shown to help reduce stress-related high blood pressure. These creamy gems contain more potassium than bananas–who would have thought right?

Broccoli

Broccoli contains folic acid, a vitamin that has been proven to reduce not only stress,  but also anxiety, panic, and depression. Not to mention that there are also a great source fiber any time of day.

Almonds

Nothing says relief like almonds, right? These gems are loaded with a ton of vitamins that increase serotonin to help relieve stress or anxiety.The zinc and magnesium combination in these nuts has been shown shorten the time it takes to fall asleep and improving its overall quality. I mean no one wants to fall asleep at their desk in their morning, right?

Blueberries

Loaded with antioxidants, blueberries are also rich in Vitamin C and also help reduce elevations in cortisol. These berries not only taste delicious, but also have a very low glycemic index which is a great plus!

Foods with probiotics (the good kind of bacteria) can help you get slim, stay healthy, and feel better than ever.

The good news keeps stacking up for probiotics, the good-for-you bacteria that keep your GI system functioning in tip-top shape. “Research is finding that a healthy microbiome may play a role in reducing inflammation, a risk factor involved in illnesses ranging from colds to cancer, heart disease, arthritis, and cognitive decline,” says Katherine Tallmadge, RD, author of Diet Simple. In addition, the bacteria may help burn body fat and reduce insulin resistance, she says. So to stay slim and healthy, consider adding more probiotic foods to your diet. Start with these 7:

Kefir

This smooth, slightly tangy, and sippable yogurt contains a dozen different types of live active cultures. It’s also 99% lactose-free, making it easier to digest for those with intolerant tummies. “If you have lactose intolerance, start slowly on kefir as a test. If you have no symptoms, go ahead and slowly increase your intake,” advises Tallmadge. Plus, with 8 to 11 grams of protein per cup (depending on the brand), it can help fill you up for around 100 calories.

Kombucha tea

Fizzy, tangy, and even slightly vinegar-esque, kombucha has a cult following for a reason. The tea gets its natural carbonation from the “scoby” (that float-y thing you see in some bottled varieties), which is actually the bacteria and yeast that ferment the drink and creates the probiotics. “There’s not much scientific evidence specifically on the benefits of kombucha, but it is another strategy to introduce more live, active bacteria into your lifestyle,” says Palmer. Many are made with fruit juice for added flavor, so read the label to see what you’re getting, she advises. Stick to store-bought kombucha; it’s tough to keep the tea sanitary when you make it yourself, and homebrewed kombucha been linked to nausea and even toxicity. Also note that due to the fermentation process, kombucha contains trace amounts of alcohol, so it’s best to stick to one 12-ounce bottle a day.

Sauerkraut

This cabbage condiment can frequently be found atop a mighty hot dog, but its roots trace all the way back to the 4th century B.C. Cabbage was fermented to preserve the veggie, resulting in what we all know as sauerkraut. Palmer points out that modern techniques for canning sauerkraut results in a product packed in a vinegar solution without live, active bacteria in the mix. For most probiotic power, eat fresh sauerkraut (look for live cultures on the label or buy it in the refrigerated section) or make it yourself at home.

Pickles

Fermenting a cucumber into a pickle amps up a cuke’s powers, infusing the crunchy veggie with probiotics. Like sauerkraut, not all pickles offer the good bacteria, though. Look for those made with brine (salt and water) rather than vinegar. These brands will list “live cultures” on the label (like Bubbies). You can also use water, salt, and spices to naturally culture pickles and other veggies—like beets, green beans, and carrots—at home with delicious results. One warning: remember that pickles are salty—one dill can easily offer up more than 10% of your sodium needs in a day.

Kimchi

This Korean staple relies on lactic acid fermentation (also called lacto-fermentation) to turn cabbage or other vegetables into a spicy, pungent side dish that’s packed with vitamin C. Order it at Korean restaurants or buy it in the refrigerated section of your grocery store (King’s Kimchi is widely available at Walmart). For some guidance on making your own, turn to The Art of Fermentation ($23; amazon.com). Then, use it to spike veggie-laden rice bowls, top on soup, or serve alongside meat.

Chocolate

Certain brands, like Attune (available at Whole Foods), have pumped up the dessert by adding probiotics. (Attune boasts 6.1 billion CFUs, or “colony forming units,” a measure of live, active microorganisms per serving. As a comparison, some probiotic supplements may contain 1 to 50+ billion CFUs.) Sounds crazy, but it’s backed by science. One study in the International Journal of Food Microbiology found that probiotics added to chocolate were able to reach the GI tract where they could get to work colonizing the gut with healthy bacteria.

Lassi

If you’ve ever been to an Indian restaurant, then you’ve probably seen a lassi—a smoothie made of milk, yogurt, fruit, honey, and cardamom. The drink goes well with spicy Indian food because it helps extinguish the fiery feeling in your mouth. If you want to try it at home, you can pick up bottles from brands like Dahlicious, which contain 15 billion live probiotics per serving and are available in flavors like mango and turmeric.

These six stars will soon be everywhere in 2016. Learn why they’re so good for you and how to get more in your diet ASAP.

Nutrient Powerhouse: Jackfruit
This tropical tree fruit is a source of resveratrol, and new animal research indicates that the antioxidant may be key to trimming inches. The 2015 study, done at Washington State University, reported that mice that were fed a diet containing 0.1 percent resveratrol were able to convert their excess white body fat (the type that can lead to health risks) into metabolism-revving beige fat. The researchers suggest that two or three servings per day of fruit with resveratrol could supply a healthy dose. (Think: jackfruit, red grapes and blueberries drizzled with yogurt.)
Eat more: You can buy jackfruit fresh (they can be as large as a watermelon), frozen, dried or freeze-dried. Trader Joes even sells chips. Thanks to its thick texture, the fruit is also being used as a meat substitute. Look for products from The Jackfruit Company and Uptons Naturals, in flavors that range from curry to barbecue.

Everyday Hero: Pulses
If you havent heard much about pulses, thats about to change. The United Nations named 2016 the International Year of Pulses. And the research on the health perks of this familiar (and cheap!) food group—which includes beans, lentils, chickpeas and yellow split peas—keeps piling up. (Disclosure: I wrote a book, Slim Down Now, about the weight-loss power of pulses.) One study in the British Journal of Nutrition revealed that having an extra five cups of pulses per week is about as effective at reducing waist circumference as cutting 500 calories a day. The pulse eaters also experienced a boost in protective HDL cholesterol. The high fiber content of legumes is another boon: Previous research has shown that increasing daily fiber intake by about 16 grams leads to a loss of 4.4 pounds over 20 months.
Eat more: You can squeeze in a serving by snacking on roasted chickpeas or lentil crackers. Another simple trick: Toss pea protein powder into a smoothie.

Burn Booster: Coffee
Another reason to heart your daily brew: It spikes your metabolism—and can make a workout extra effective. A 2015 Spanish study found that fit people who consumed caffeine before they exercised torched 15 percent more calories in the three-hour period afterward than those who didnt. The magic caffeine dose for a 150-pound woman: About 300 milligrams, just under the amount in two cups of joe.
Eat more: For an easy slow-cooker meal, combine brewed coffee with chicken breast, veggies (like sweet potatoes, bell peppers and tomatoes), low-sodium broth and a little molasses, olive oil, garlic, pepper, sea salt and chili powder. You can also blend instant-coffee crystals into a smoothie, or stir them into yogurt or oatmeal (1 tablespoon contains about 100 milligrams of caffeine).

Overnight Fix: Kiwi
It turns out that this furry little fruit may be a potent sleep aid, and adequate shut-eye has long been linked to a leaner midsection. When researchers in Taiwan asked insomniacs to snack on two kiwis one hour before bed, they found that these folks were nodding off faster and snoozing more soundly than before. The scientists speculate that the effect comes from kiwis high levels of antioxidants and serotonin, which helps regulate the bodys internal clock.
Eat more: Whip up a sleepy-time smoothie by blending two kiwis with a cup of warm, unsweetened vanilla almond milk (calorie cost: 119). Or slice and garnish the tart flesh with 2 tablespoons of coconut flour (144 calories).

he Next Quinoa: Sorghum
Meet the new gluten-free It grain. Sorghum (pronounced SORE-gum) has an edible hull, so you eat the entire thing, which means more nutrition in every morsel. Its actually one of the healthiest whole grains, which are bona fide belly flatteners. Research from Tufts University that analyzed the diets of nearly 3,000 adults found that those who ate the most whole grains had less visceral fat (the most risky kind).
Eat more: Sorghum can be popped like popcorn, or ground into flour for baking. When cooked, it has a consistency like Israeli couscous and makes a hearty porridge or grain bowl. A tasty combo: Sauté chopped onions in olive oil. Add minced garlic and ginger, sliced mushrooms and broccoli florets; simmer in low-sodium broth until tender. Top a scoop of cooked sorghum with the vegetables and 3 ounces of cooked shrimp.

Probiotic Punch: Fermented Cauliflower
Cauliflower has always been a belly-shrinking standout. (A 2015 study found that, on average, women weigh 1.37 pounds less per each additional daily serving they consume!) But when this cruciferous veggie is left to ferment in brine, it becomes infused with probiotics that improve the balance of bacteria in your gut—which may have a big effect on the size of your waist. Research on animals and humans has shown that a variety of probiotics can help with weight control. And probiotics commonly found in fermented veggies also show promise in lowering cholesterol, boosting immunity and even fighting cancer.
Eat more: You can buy fermented cauliflower from brands like Wildbrine (look in the refrigerated section). Add a dollop to turkey or salmon burgers, omelets, tacos and baked potatoes.

Oldies but Goodies
You already know to get your fill of these shape-shifters. Heres how to enjoy them in delicious new ways.
Make a NUTTY sauce. Thin a few tablespoons of almond butter with vegetable broth and brown rice vinegar. Stir in minced garlic, grated fresh ginger and crushed red pepper. (Try it over steamed broccoli, shrimp and soba noodles—yum.)
Use AVOCADO in salad dressing. Puree it with a little lemon or lime juice, garlic and herbs.
Eat EGGS for dinner. To cook a crustless veggie quiche, sauté spinach, mushrooms, tomatoes and onions with garlic and herbs in coconut oil over low heat. Fold into whisked eggs and bake in a quiche or pie pan at 350°F for 40 minutes.

 

From Health.com