Blog ideas: Stress

Nutrition
1. Effect of food on stress levels
  1. Foods for stress management
  2. Foods that create/ exacerabate stress
  3. Effects of stress of digestion
    1. IBS and stress
      1. Food culprits
      2. Foods that relieve
    2. Enteric nervous system
  4. Teas for stress management
2. Alcohol and stress
  1. Are there certain alcoholic drinks that exacerbate stress more than others?
  2. How does alcohol exacerbate stress?
    1. Weakens capacity to cope
3. Stress and weight gain
  1. Does stress cause extra fat storage?
  2. Effect of stress on metabolism
4. Food plan to combat stress
5. Food plans to combat stress eating
Psychology
1. What time of day are women most likely to feel stressed?
  1. Recognising stress patterns in order to avoid weight loss slip-ups
    1. I.e best time to go food shopping
    2. Stressed when get home from work
      1. Practical advice to avoid unhealthy stress eating
        Nutrition
        Emergency snacks that won't destroy you appetite for dinner or sabotage your diet
        Prepare dinners in advance to avoid bad choices/ binge
        Quick, satisfying, economic and healthy dinner ideas for stress eaters
        Psychology
        Advice on how to destress after work without food/booze
        Meditation
        On tube, bus, walk home
        5 mins when arrive home
        Exercise
        Walk to next stop
        Write it down
        Get creative
    3. Stressed at work
      1. Psychology
        Advice on how to destress at work without food
        Deskercises
        Meditation exercises specific to working environment
        Tapping
        Self-empathy
        Exercises
        Reminders
        Identify cause of stress
        Identify solution
        Break solution down
        Is your job making you stress eat?
        Is your boss making you stress eat?
        Are your colleagues triggering your stress eating?
      2. What are the main causes of stress at work
        What are the secrets of people who are better at dealing with work demands than others?
        Imminent deadline that requires v late night
        Imminent deadline that feels impossible
        General work load too high
    4. Stressed in middle of night
      1. Practical advice on how to avoid midnight feast
        Psychology advice
        Nutrition advice
  2. Are stress triggers related to food choices?
  3. Whats the worst time of day to stress eat and why?
    1. How does time of day affect stress eating/ food choices/ food control?
2. How to break the stress eating habit
  1. At what point does stress eating becoming a habit/
  2. At what point does stress eating become binge eating disorder?
    1. Is your stress about overeating making you overeat? The vicious cycle
  3. The importance of external support
  4. Rewiring the reward system
    1. Neuroplasticity: good news for everyone
  5. The importance of patience
    1. Small steps to break stress eating cycle
    2. A combat stress eating plan
      1. 30 day challenge
  6. Mindfulness
    1. Mindful eating
      1. Mindful eating challenge
      2. Begginers' guide
      3. Th evidence
    2. To manage general stress
    3. Where this becomes an eating disorder
3. Secret eating and stress
  1. Who is most likely to?
  2. Why does stress cause people to secret eat?
  3. How to overcome secret eating from stress
4. Self-image as source of stress
  1. what goes on in brain
  2. tention between self-acceptance and self-loathing
    1. Selff-presentation and eating/weight
      1. can you change your eating reality by changing your self-presentation
  3. sellf appreciatiion
    1. how much do dieters vs people at good weight have?
5. Hijacked by stress
  1. How is your stress eating for you
    1. What is your stress eating for you?
      1. Where is your stress eating fo ryou
        When is your stress eating for you?
        Why is your stress eating for you?
  2. If your stress was a person, who would she be? roles from movies
    1. Personfication
  3. Deleniating your brain from your stress
6. Tripartite self
  1. When to feel guilty and when not to
    1. Acountability
7. Good stress/bad stress
  1. How to harness stress to your advantage
  2. When stress about food/weight/diet becomes counter-productive
    1. How to lose weight without developing a stressful relationship with food
8. Why do we stress eat?
  1. Relationship between food cravings and stress
    1. Satisfaction emotional needs
      1. What are the psychological processes involved here?
        The reward system
        Are there different physiological effects from eating salty compared to sweet on stress
      2. How does an emotional eating habit form?
      3. Why do we crave sweet/salty/fatty foods when stressed?
      4. What drives food choice when stressed? Habits or cravings?
  2. Why do some turn to food when stressed while others don't?
    1. Satisfaction of emotional needs
      1. Is food your only pleasure?
    2. The fact that turning to food is a natural response when emotional (i.e. from birth we are consoled by food)
      1. How comfort eating is therefore normal, but what is not normal is the quantity or type of food,
        Become a smart stress eater
        Foods to lift mood
      2. Why can we not stop ourselves from stress eating even when we know the advice on how to avoid it?
        How can we help the person who just cannot resist turning to food?
        What I'm trying to get at here is that there are loads of articles that are trying to address the problem of stress eating by simply saying "Stop using food as your emotional crutch". The thing is, someone can read the same advice over and over again, so be fully aware of what they are doing wrong and what they should be doing, but this doesn't stop them from giving into to food. What can we advise this person to do so that they really heed the advice they are given and can break their stress eating habits.
        One possible answer to this is to attack the problem from the other end- i.e. from the stress side as opposed to the food side,. So rather than focusing on tools for how they can stop stress eating, emphasise the importance of understanding why they are stress eating and focus on dealing with their stress. Because thinking about it, if this person is stressed and wants to comfort eat, it is going to cause them more stress to not comfort eat. Stress therefore needs to be dealt with as a separate entity.
        Provide taxonomy of the best foods you can eat when stress and why
        Is there a way of actually eating something that is calming?
        ie. counting the times you chew
        Taking a certain amount of breaths in between each bite
        Lighting a scented candle and dimming lights in room?
        Self-empathy exercises to do during and after eating to alleviate guilt and cultivate an "Its ok" attitude, preventing even more stress.
        Popcorn challenge
        The idea here is that what you resist will ultimately persist. Stress eaters therefore need to make their habits work for them. They need comfort food for comfort, so the best way to improve their relationship with food is to make really healthy choices when they stress eat. So to teach them to turn to foods that are nurturing and healing as opposed to crappy foods.
        This will help alleviate the guilt they feel after eating and it will change the relationship they have with their body from abusive to nurturing- a step towards self-empathy
        These people cannot resist because they cannot face their stress.
        How to learn sit with their stress
        This comes back to self-empathy: people feel stress as a result of pressure. Pressure results from wanting to fulfil standards. Self-empathy can help people to recognise that they cannot always fulfil standards but that this is ok.
        Mindfulness helps you to see problems as separate from you and fleeting.
        Take stress on a date
  3. What are the causes of stress eating
    1. Main stressers
Stress and obseity
1. Connection
2. Cortisol
Main causes of stress in young women
1. Financial worries
2. Lack of time
  1. How to destress when you don't have time
  2. How to make more time for your health
    1. Making small changes week by week
      1. A month plan to implement healthy changes to life
3. Weight
  1. Why stressing about your weight is beginning of vicious cycle
    1. Self-empathy
    2. The importance of learning to love your body BEFORE you lose weight
  2. Stress from setting weight goal to others' standards
4. Work/life balance
  1. Nutrition
    1. Planning
  2. Tips for perfect work/life balance from healthy successful women
Exercise and stress
1. How does exercise relieve stress
2. Different types of exercise for stress relief
  1. Yoga positions for stress
    1. Easy quick destressing yoga routine
3. How to increase the de-stressing effects of exercise
  1. Mindful Exercise
are you addicted to stress?
1. what is it related to

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Blog ideas: Stress

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