When we face stress, our appetite often undergoes changes, with many people turning to emotional eating as a way to relax. This is because when under stress, the body produces a hormone called cortisol, which stimulates the appetite center, leading people to crave sweet or high-energy foods for a brief sense of pleasure and emotional comfort.
Image by communitycancercenter
However, improper eating habits can easily lead to obesity or health issues. Therefore, it's advisable to choose healthy snacks that aid in stress relief. For example, dark chocolate contains cocoa polyphenols that promote blood vessel dilation in the brain, helping improve blood circulation and releasing substances that uplift mood. Another option is nut-based snacks, such as walnuts and almonds, rich in protein, vitamins, and minerals, providing sustained energy and contributing to emotional balance.
So, when facing stress from work or family, consider choosing one of the following snacks that help alleviate stress, assisting you in overcoming negative emotions. These snacks enhance your body's ability to cope with stress, alleviate anxiety, and provide long-lasting satiety.
NO.1 Nuts (such as walnuts, cashews, etc.)
Why can they relieve stress?
Nuts are rich in unsaturated fatty acids, protein, vitamins, and minerals. These beneficial components help regulate mood, boost resistance, and improve brain function.
Recipe Recommendation:
Almond Oat Pancakes
Ingredients:
- 1 cup oat flakes
- 1/4 cup almond slices
- 2 tablespoons honey
- 1/2 cup milk
- 1 egg
- 1/4 teaspoon salt
Steps:
- Place oat flakes in a blender and grind into a powder.
- Toast almond slices in a skillet over medium-low heat until golden. Add toasted almond slices to the oat flour and mix well.
- In a large bowl, mix honey, milk, egg, and salt until well combined.
- Pour the oat and almond mixture into the large bowl with the liquid mixture.
- Stir until a smooth batter is formed.
- Heat a skillet over medium heat and add a small amount of olive oil. Spoon the batter onto the skillet, pressing it into a thin pancake shape.
- Cook for about 2 minutes until the bottom turns golden brown, then flip the pancake and cook the other side until both sides are golden brown.
- Repeat the above steps until all the batter is used.
- Place the cooked pancakes on a paper towel to absorb excess oil.
- Finally, you can add honey, strawberry slices, or other fruits as decoration according to your personal taste.
NO.2 Yogurt
Why can it relieve stress?
Yogurt is rich in probiotics and vitamin B, which help maintain gut health, promote the production of more serotonin and dopamine in the brain, and enhance mood.
Recipe Recommendation:
Nutty Yogurt Cup
Ingredients:
- 1 cup of yogurt
- 1/4 cup of mixed nuts (such as almonds, walnuts, cashews, etc.)
- 1 tablespoon of honey
- 1/4 teaspoon of vanilla extract
- Diced fruits (e.g., strawberries, blueberries, etc., as per personal preference)
Instructions：
- Place the mixed nuts in a food processor and pulse them into small pieces or a powder-like consistency.
- In a bowl, mix the yogurt, honey, and vanilla extract until well combined.
- Take a glass or bowl and place a portion of the crushed nuts at the bottom.
- Pour a layer of the yogurt mixture over the nuts to cover them.
- Add some diced fruits on top of the yogurt layer.
- Repeat the above steps, adding layers of mixed nuts, yogurt, and diced fruits until the glass is filled.
- For the final layer, use a combination of mixed nuts and diced fruits as a decorative topping.
- Place the nutty yogurt cup in the refrigerator and chill for at least 1 hour to enhance its coolness and texture.
- Finally, you can add more honey or other favorite seasonings according to your personal taste.
NO.3 Black Tea
Why can it relieve stress?
Black tea contains a high content of theanine and polyphenols, which can help improve the psychological state during anxiety, making people feel relaxed and calm.
Recipe recommendation:
Vanilla Black Tea Latte
Ingredients：
- 1 black tea bag
- 1 cup of milk
- 1 tablespoon of honey or sugar
- 1/2 teaspoon of vanilla extract
- Froth milk (optional)
Steps：
- Place the black tea bag in boiling water.
- Steep the tea bag for about 3-5 minutes to allow the tea's aroma to fully release.
- In another pot, heat the milk. You can use a milk frother or heat it over medium-low heat until the milk is hot, with small bubbles forming.
- Pour the hot milk into the tea cup, slowly stirring to mix evenly.
- Add honey or sugar to taste.
- Add vanilla extract and stir well to ensure even distribution of the vanilla flavor.
- Optional: Use a milk frother to create froth and garnish the black tea latte with it.
- Finally, you can optionally sprinkle a little cinnamon powder or cocoa powder on top according to your preference.
NO.4 High Antioxidant Fruits (such as blueberries, strawberries, bananas, etc.)
Image by Severson Dells Nature Center
Why can they relieve stress?
High antioxidant fruits are rich in vitamin C and antioxidants, which can help reduce free radicals in the body, reduce anxiety, and provide stress resistance.
Recipe recommendation: Blueberry Smoothie
Ingredients：
- 1 cup of ice cubes
- 1 cup of blueberries
- 1 cup of milk or plant-based milk (such as almond milk or coconut milk)
- 1 tablespoon of honey or sugar (adjust to taste)
Steps：
- Wash the blueberries.
- Place the ice cubes in a blender.
- Add the blueberries, milk, and honey or sugar to the blender.
- Cover the blender and blend until all ingredients are evenly mixed, forming a smoothie.
- Stop blending and taste; adjust sweetness by adding more honey or sugar if needed. If you prefer a thinner consistency, you can add more milk.
- Continue blending until you achieve your desired consistency.
- Pour the blueberry smoothie into a glass, optionally garnishing with some fresh blueberries.
- You can choose to freeze the blueberry smoothie for a while to achieve a cooler texture.
- After blending, enjoy your blueberry smoothie.
NO.5 Dark Chocolate
Image by Cleveland Clinic Health Essentials
Why can it relieve stress?
Dark chocolate is rich in antioxidants and magnesium, which can promote the release of endorphins in the brain, improve mood, and help relax blood vessels, lowering blood pressure.
Recipe recommendation:
Chocolate Nut Energy Balls
Ingredients:
- 1/2 cup of nuts (such as almonds, walnuts, etc.)
- 1/2 cup of oats
- 1/4 cup of honey or maple syrup
- 1/4 cup of chocolate chips (you can choose dark chocolate or milk chocolate based on your preference)
- 1/4 cup of peanut butter or your favorite nut butter
- A pinch of salt (optional)
Optional toppings:
crushed almonds, coconut flakes, or cocoa powder (for sprinkling)
Steps：
- Preheat a skillet and toast the nuts over medium-low heat until they start to release their aroma. Then set the toasted nuts aside.
- Place the oats in a blender or food processor and pulse until coarsely ground. If you prefer a finer texture, you can grind them more.
- Combine the toasted nuts and ground oats in a large bowl, then add honey or maple syrup and mix thoroughly.
- Add the chocolate chips and peanut butter, and continue to mix. If the mixture seems a bit dry, you can add a little more honey or peanut butter to make it stick together more easily.
- Take a small portion of the mixture and roll it into a small ball. Repeat this process until you've rolled all the mixture into nut energy balls. (If you like, you can sprinkle crushed almonds, coconut flakes, or cocoa powder on the energy balls for extra texture and appearance.)
- Place the chocolate nut energy balls in the refrigerator and chill for 30 minutes to 1 hour to firm them up.