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Denver Nutrition, LLC
Transformation Through Nutrition
with Nutrition Therapy

Debbie Allen, MNT, CHHP
Master Nutrition Therapist

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Reduce Stress With Nutrition

What kinds of food can help reduce my stress?
  • Eat a high quality protein-based breakfast.
  • Snack with Low Glycemic Index foods such as raw nuts and seeds, soft-boiled, poached, over-easy eggs, etc.
  • Eat a well-balanced diet consisting mostly of vegetables and lean meats.
Foods with high mineral content that are helpful for adrenal recovery such as kelp, peppers, Swiss chard, beet greens, celery (root and leaves), kohlrabi, zucchini, and spinach

Certain foods rich in Vitamin C are helpful and include papaya, guava, strawberries, red bell peppers, broccoli, tomatoes, cabbage

Certain foods rich in Vitamin D are also helpful and include organic butter, egg yolks, wild salmon, cheese, and fish liver oil

Certain foods rich in Potassium such as squash, spinach, papaya, yam, cod, snapper, halibut, lentils, kidney beans, and figs
    Stress Reducers
  • Mediation
  • Exercise
  • Taking a bubble bath
  • Biking to work
  • Spending time with family and friends
  • Laughing
  • Taking a deep breath
  • Getting a massage
  • Gardening
  • Cooking
  • Calling a friend
  • Going for a walk or bike ride
  • Practicing spirituality
  • Reading a book
  • Playing a sport
  • Hiking
  • Bird watching
  • Swimming
  • Going to the gym
  • Going to a show or movie
  • Spending time in nature
  • Going to the park
  • Painting
  • Playing with a pet
  • Organizing
    Four tips I suggest for my clients at mealtime:
  1. Say Grace
  2. Put down your fork between bites
  3. Practice belly breathing
  4. Stay calm and happy while eating
What is stress?
Stress can be defined as any type of change that causes physical, emotional or psychological strain. However, not all types of stress are harmful or even negative.

Here are a two varieties of stress that we can commonly encounter:
  1. Acute Stress: Very short-term type of stress that can either be positive or more distressing. This is the stress we most often encounter in day-to-day life (ie: Dealing with road rage)
  2. Chronic Stress: This type of stress is one that that seems never-ending and inescapable, like the stress of a bad marriage or an extremely taxing job (this type of stress can lead to burnout)
What is cortisol?
Cortisol is a hormone produced in the adrenal cortex in response to adrenal cortical stimulating hormone (ACTH) produced in the pituitary gland. Cortisol plays an important role in regulating blood sugar, energy production, inflammation, the immune system and healing.

How does cortisol function in a healthy way?
In the "Fight or Flight" response, the adrenal glands enlarge and secrete large quantities of adrenal cortical hormones. These hormones suppress inflammatory responses and mobilize the body's energy reserves. This puts the body on RED ALERT. This is very important for your body to attend to needs at hand—but NOT on a daily basis.

How does cortisol function when it is out of balance?
As the body responds to this cumulative stress, cortisol’s effects can by physically detrimental. Excessive high levels of cortisol cause depletion of precious nutrients required for daily body functions. Increased levels of cortisol are caused by stress, environmental pollutants, and lifestyle.

Factors that increase cortisol in the body are:
COFFEE, SUGAR and CHOCOLATE, STRESS and many pharmaceuticals including PROZAC, or ANTI-DEPRESSANTS.

What is the relationship between stress and disease?
Elevated cortisol levels (CAUSED BY EXCESSIVE STRESS) can cause:
Increased appetite Can lead to Obesity
Elevated Cholesterol, Blood Pressure Can lead to Heart Disease
Alters Brain Chemistry Can lead to Anxiety or Depression
Shrinks Brain Cells Can lead Alzheimer’s Disease
Increases Blood sugar levels Can lead to Diabetes
Suppresses Immune System Can lead to frequent colds and flus
Accelerated Bone Breakdown Can lead to osteoporosis

Got Stress? Call me today. Let's identify your stressors and learn more details about reducing stress in your life.

Good health begins with taking responsibility for our own body.
Contact Me Now to Begin Your Transformation.

If you have questions, need more information or would like to schedule
a FREE 30 minute phone consult: Call Debbie Allen, MNT at 303-782-4842.

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