Reduce Stress & Stress Eating

weight control
Written By Judy Doherty, MPS, PCII

Stress eating plays a role in many people's battles with weight management. Fortunately, there are ways to cope with stress without overeating. Here are a few ideas...Do something just for you.

About stress

The Center for Disease has made a new online center on dealing with stress since the occurrence of the pandemic. They explain that stress can interfere with sleep, chronic conditions, eating and appetite, mental outlook, and mood.

The National Institute of Health defines stress as “The physical or mental response to an external cause, such as having a lot of homework or an illness. A stressor may be a one-time or short-term occurrence, or it can repeatedly happen over a long time.”

Here are a few of the CDC’s suggestions for coping with stress:

  • Self-care with diet and exercise. Eat a heart-healthy DASH-style diet and move more each day.

  • Get enough sleep each day.

  • Stop watching the news.

  • Connect with others.

  • Limit alcohol and avoid drug use of any kind.

  • Avoid smoking or the use of tobacco.

  • Find more activities that you enjoy.

Here are some fun ideas for activities that can bring more enjoyment and better health:

  • Learn how to do progressive deep relaxation. This involves two steps. Step one is to tense up muscle groups and then relax them.

  • Make a commitment to exercise 3-5 times each week. Find a partner to exercise with and keep you motivated. There is something for everyone, from health clubs to meetup groups to online classes.

  • Take a class or learn a new hobby. This can also bring more social connection when you seek others to share it with.

  • Take a couple of laps around the block before or after dinner.

  • Work in your garden.

  • Buy some new cookbooks so you can learn to cook more meals.

  • Visit an outdoor farmer’s market in good weather. The exercise and fruits and veggies will bring a valuable experience to you and your health each week.

Download a handout on stress eating.

Judy Doherty, MPS, PCII

Judy Doherty, MPS, PCII discovered her love of cooking at her grandmother's side, stirring raisin oatmeal on a Saturday morning. By 15 she had her first food service job. At 18 she was accepted to the Culinary Institute of America, where she graduated second in her class, then went on to the Fachschule Richemont in Switzerland to study pastry arts and baking. A decade with Hyatt Hotels followed before she founded Food and Health Communications with a single conviction: food that is good for you should taste extraordinary.

Judy holds a Master of Professional Studies in Food Business from the Culinary Institute of America, a Bachelor of Science in Culinary Arts from Johnson and Wales University (Summa Cum Laude), two art certificates from UC Berkeley Extension, and the CIA's Pro Chef II certification. She has earned the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year award.

Today she develops every recipe on this site, shoots and styles food through her food photography and motion studio, and publishes nutrition education materials for dietitians, schools, extension offices, and health professionals through nutritioneducationstore.com. She uses the latest nutritional science and Dietary Guidelines to drive her creativity — whether that means a new twist on fajitas or Italian brownies made with toasted nuts and cooked honey. Her mission has never changed: help everyone make food that tastes as good as it is for them.

https://nutritioneducationstore.com
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