Greek yogurt is all the rage right now for good reason: It's a great source of probiotics (live and active cultures have been shown to assist in boosting immune system and preventing the growth of bad bacteria that can lead to infection), is rich in calcium -- important for strong teeth and bones -- and is high in potassium, which is directly linked to elevating your mood. Meaning, if you snag a serving of Greek yogurt each day, chances are you'll be happier. We'll eat to that! Add berries atop for a bonus antioxidant boost, too.
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Embrace whole-grain carbs
Gone are the days when carbohydrates were poo-pooed. Today, we applaud the variety that is whole grain, like brown rice or whole wheat pasta. Unlike the white types out there (bread, sugar, potatoes, pasta), whole grain carbs can actually raise serotonin -- which you need to help avoid panic, anxiety and depression. These foods also boast folate, which is linked to an increase in happiness and joy. Field's tip: Make yourself an open-faced sandwich with vitamin-rich veggies and cheese (to add protein and calcium) as an afternoon snack.
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Grab a dozen
Okay, 12 a day may be overkill, but eggs can help to reduce stress and prevent panic. This sky's-the-limit-with-what-you-can-do-with-it food is rich in vitamins D and B-12, both of which work to help elevate your mood. Eggs are, additionally, a great source of protein. Field suggests poached eggs on whole grain toast as a great, go-to breakfast before a busy, long day; on weekends, try adding salmon for a special, indulgent yet beneficial-to-your-health touch.
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Sip green tea
Swap your standard cup of Joe for green tea, which offers a much-needed caffeine boost (phew), but won't give you the jitters, while also working as an anti-inflammatory to reduce any tension or anxiety. Studies show that two cups a day may reduce your risk of certain cancers, too. Iced or hot, this tea is super-soothing and, potentially, slimming as well.
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Obsess over omegas
Salmon. Walnuts. Flaxseed. These three grocery store staples share a common bond, which makes them superfoods, according to Field. Omegas, also called fatty acids, help skin to look plumper, smoother and more hydrated, and help your body, in general, function better. These foods are hydrators from within (so your complexion glows greater, chaps less easily and is less prone to fine lines and wrinkles). Salmon is also high in vitamin B12, which can boost your mood and spirit.
You likely know someone like her: The woman who gains weight during periods of high stress; or, the girl who loses inches when she's under pressure.
These women with stress -- either type -- eat (or rather, don't) to help them cope with emotional demons and cursers. It's a normal reaction to feeling anxious or panic -- typically called "stress eating."
But a better approach is out there -- and it's even easy to adopt. According to nutritionist Lara Field, MS, RD, CPS, LSN, when it comes to women and stress management, your goal is simple: Eat a balanced, healthy diet -- all the time -- to help you remain calm, even-keeled and balanced, regardless of what life throws at you. Because, when you're at ease, you look and feel better (from the inside out), there's no doubt about that.
That's why we've called in Field, who recommends following a diet rich in fresh fruits and vegetables that are filled with vitamins, fiber and phytochemicals (naturally occurring compounds that are found in plants which may affect health) 24 hours a day, seven days a week and even, gasp, 365 days a year.
In addition to the foods (and vitamins) that Field gushes over, she also suggests that we, as women, load up on flavonoids, like quercetin -- found in apples -- to reduce hay fever, asthma and even eczema; isoflavones, which are found in soy and can reduce cholesterol; and the antioxidant, rutin, which is found in red wine. "It's all about balance and moderation, which will always keep you on your toes, and putting your best face forward."
