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Best Nutrition For Stress Management

By: Marie Hanychova, Registered Holistic Nutritionist​

From diet, sleep and exercise to your work, family issues and the global pandemic, stress maybe taking a toll on almost every aspect of your life. When we are stressed, our body releases hormones that increase hunger and cravings for unhealthy foods. But processed foods also place stress on your body as they spike blood sugar and then cause it to crash, increasing stress levels and anxiety. It is a vicious cycle.

That’s why for optimizing your stress response and giving your adrenals the support that they need to function properly, you need to nourish your body with real foods full of nutrients. Choosing healthy foods that contain healthy protein, fibre and healthy fats can have a calming effect supporting your mood, satiety, energy and overall performance.

This zucchini noodles bowl with salmon⁣ and avocado is a great stress management meal. Salmon contains omega-3 fatty acids that are important for brain function; deficiencies in omega-3 may lead to depression and anxiety. Avocado is packed with healthy monounsaturated fats, vitamin B6, potassium, vitamin C and fibre, all helping you to cope with stress effectively. Edamame and zucchini are full of fibre that may decrease perceived stress. Sprinkle this bowl with some almonds full of vitamins B and E to make you more resilient during stressful times. 


Ingredients (2 servings): 


● 2 salmon fillets

● 3 tablespoons extra virgin olive oil

● 2 garlic cloves, crushed

● 1 cup edamame beans

● 2 medium zucchinis, spiralized (you can also buy pre-spiralized zucchini noodles in almost

every grocery store)

● 1 avocado

● ¼ cup of almonds

● Salt and pepper and oregano for seasoning

● Optional – seaweed salad to give this bowl an Asian vibe


Preheat the oven to 375 degrees F (190 degrees C). 

In the meantime, heat half the oil in a pan on medium heat. Sauté the garlic for 1-2 mins then add the zucchini noodles (zoodles) and edamame, cook for another 3-4 mins stirring often. Towards the end of cooking, season with salt and pepper and oregano. Add the zoodles into the pasta bowls.

Drizzle the salmon with the olive oil and sprinkle with the salt and pepper. Place salmon, skin side down, on a non-stick baking sheet or in a non-stick pan with an oven-proof handle. Bake until salmon is cooked through, about 12 to 15 minutes. 

Top the zoodles with avocado, salmon and almonds. Serve.


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