Nutrition and Stress

The American Psychological Association recently conducted an annual survey of 7,000 Americans. The results show just in the past five months, anxiety about the economy has jumped from 66 percent to 80 percent. Americans are stressed about their personal finances and the economy, and to cope with stress, the survey found that up to 48 percent said they have overeaten or consumed fatty, unhealthy food.

The relationship between diet, psychological stress, social, and environmental factors is complex; however, it has been well documented that individuals chronically exposed to stressful situations over consume junk food. Of course, this results in weight gain and an increase in fat-derived hormones such as cortisol. Some medical researchers believe this additional fat is associated with type II diabetes metabolic syndrome. For sure, it puts you on a trajectory for future metabolic problems.

One common statement is you are what you eat,  but this is not true when we look at people suffering from stress, anxiety, or depression. Since foods cannot make you stressed, anxious, or depressed, they can’t completely cure you; however, there are foods that can help you feel better and boost your mood.

We call it comfort food for a reason. It’s the nutritional equivalent of a hug. My favorite is Jewish penicillin aka chicken soup to the unwashed masses. Diet can help with stress, but only if it is part of a complete program to deal with the root cause such as Chris Greens’ acclaimed Conquering Stress does.

Often, people who have been diagnosed with depression also have lower folate levels than people who were not depressed. A good source of folate is lentils. This high protein food is a diet staple around the world for a good reason. Lentils also contain iron, calcium, magnesium, heart-healthy soluble fiber, phytochemicals and folate, a B vitamin, which helps the body manufacture blood cells.

This rich and creamy soup is low in fat and full of great health benefits. Red lentils are used in this soup because they dissolve and get mushy unlike the green and brown lentils. Another key ingredient used is miso paste, which adds a richness and buttery-like flavor that is comforting and filling without the use of cream and butter. Miso is a fermented soybean paste that is high in protein and can be used in place of salt to get your daily requirements for trace minerals like copper, manganese, and zinc.

Ingredients
1 Tablespoon coconut oil (or other cooking oil)
2 organic shallots, minced
1 organic celery stalk, small dice
1/2 teaspoon each organic cumin, oregano, curry powder (optional), and sea salt
1 organic red pepper, small dice
1 cup organic dried red lentils, sorted for stones and washed
4 cups filtered water
1 stalk organic corn, kernels removed
1 Tablespoon organic red wine vinegar
3 Tablespoons organic white miso
Small handful organic parsley, minced

Preparation
Heat oil in medium stockpot over medium heat. Add shallots, celery, and pinch of sea salt and cook for a few minutes. Stir in spices and red pepper and cook for 5 minutes more.

Add lentils and water and bring to a boil. Add corn and simmer for 20 minutes until lentils get soft and creamy.

Turn off heat. Dissolve miso in a small amount of water and stir into soup. Add parsley, vinegar, and season with salt as necessary.

Resource: Paleo Recipe Book