Stress Nutrition Ryan Weiler RD LD CSSD Registered

Stress & Nutrition Ryan Weiler, RD, LD, CSSD Registered Dietitian Certified Specialist in Sports Dietetics Hy-Vee Shakopee

Stress & Eating Do you eat in response to stress in your life?

Stress & Eating

Cycle of Stress Eating

Stress & Eating Feel Guilt Stress Feel Relief Feel Good Need to Eat Need Comfort

Emotional Hunger vs Physical Hunger l Emotional hunger l Comes on suddenly l Often craves specific comfort foods l Often leads to mindless eating l Not always satisfied once you’re full. l Often leads to regret, guilt, or shame

Stress & Eating l Can be triggered like an automatic response l Some people react strongly to stress-released hormones

Stress & Eating Your body responds to stress by: l Activating the sympathetic nervous system aka “Fight or flight” response l l May promote or inhibit appetite Releasing brain chemicals and hormones Cortisol = main stress hormone released l Epinephrine = aka adrenaline l Neuropeptide Y – stimulates appetite l Corticotrophin releasing hormone (CRH) – stimulates appetite l

Short and Long Term Stress • Short Term Stress: • Epinephrine triggers the “Fight or flight” response • Temporarily puts eat on hold (shuts down appetite) • Long Term Stress: • Cortisol is released from the adrenal glands • Increased appetite and motivation to eat increased intake (typically less healthful foods)

Cortisol and Weight Gain

Lifestyle Management to Stress l l l Balanced and Sustainable Diet Mindful Eating Physical activity l l l Lowers stress and blood pressure Promotes weight management Promotes blood sugar control

Stress & Eating Recognize What is Happening l Stressful events or thoughts may trigger what feels like hunger l Ask yourself. . . Are you hungry? l Rate your hunger

Hunger Scale § Listen to your body and decide which level fits best 1 Starving 2 Hunger Pangs 3 Solid Hunger § Red area = DANGER ZONE

Managing stress and eating l Identify your eating triggers Stuffing down emotions l Boredom l Childhood habits l Social influences l

Stress & Eating Coping skills l Find other habits to turn to instead of eating l Stress-Busting Habits l Go for a walk l Check out your favorite magazine (social media/Pinterest) l Take a deep breath l Chat with a friend l Meditation/Yoga l Keep a food diary

Managing Stress and Eating l Finding other ways to feed your feelings l l If you’re lonely, call someone who always makes you feel better, play with your dog or cat, or look at a favorite photo or cherished memento. If you’re anxious, expend your nervous energy by dancing to your favorite song, squeezing a stress ball, or taking a brisk walk. If you’re exhausted, treat yourself with a hot cup of tea, take a bath, light some scented candles, or wrap yourself in a warm blanket. If you’re bored, read a good book, watch a comedy show, explore the outdoors, or turn to an activity you enjoy (playing the guitar, shooting hoops, scrapbooking, etc. ).

How to Practice Mindful Eating Slow down! l l Try eating with your non-dominant hand or using chopsticks instead of a knife and fork. Allow yourself enough time not to have to rush your meal. Set a timer for 20 minutes Take small bites and chew them well, taking time to notice the different flavors and textures of each mouthful. Put your utensils down between bites. Try to stop eating before you are full l l It takes time for the signal to reach your brain that you’ve had enough. Don’t feel obligated to always clean your plate. When you’ve finished your food, take a few moments to assess if you’re still hungry before opting for an extra serving or dessert.

Control your Environment Out of Sight, Out of Mind l l Keep food off the counters at home Store goodies (cookies/chips) not at eye level l junk food drawer l Use bags of frozen vegetables to block your view of the ice cream container Avoid driving past favorite restaurants Planning ahead & meal prepping

Stress & Eating Tips for managing stress - dietary Don’t over manage your diet –can even add stress l “ 80/20” rule of thumb l Focus on foods you can “grow” and things you can “kill” l

Nutrition Concerns l l Too many refined carbohydrates - Blood sugar roller coaster Get the right fat l l l Too little fiber l l Trans fats can raise cortisol Unsaturated fats and omega 3 fats are anti-inflammatory Poor gut health and gut microflora Mineral deficiencies l Stress depletes magnesium

Blood Sugar Roller Coaster

Stress & Eating Stress Warriors Healthy Fats – mono and poly unsaturated fats l Olives l Avocados l Nuts l Seeds l Fatty fish l Nut butter l Olive oil

Smart Snacking: Nuts Heart-Healthy l Great source of monounsaturated fats l Type of fat may help lower LDL cholesterol levels Brain Health l High in vitamin E and B vitamins (folate), helping to prevent cognitive decline

Stress & Eating Stress Warriors Magnesium l Nuts l Legumes l Whole grains l Green leafy veggies l Chocolate

Smart Snacking: Dark Chocolate l l Rich in Magnesium and antioxidants Aim for at least 60% cacao for maximum benefit Naturally lower in sugar than milk chocolate Try stevia sweetened chocolate to decreased added sugar (Lily’s Chocolate)

Stress & Eating Build a Good Nutritional Foundation l Balanced. . . Emotions Eating Habits l l Sustainable schedule Planning ahead, meal prepping Include nutrient dense and stress fighting foods Avoid all or nothing thinking

Stress & Eating Pack Healthy Snacks Keep healthy snacks wherever you go! l Focus on healthy fats, protein and fiber l Meat, seafood, nuts, seeds, dairy products & bean snacks l Whole grain carbohydrate sources l Fruits and veggies l Portion controlled options

Healthy Snacking

Questions? Thank You Ryan Weiler, RD, LD, CSSD Registered Dietitian Certified Specialist in Sports Dietetics Hy-Vee Shakopee (952) 403 -1524