OK folks here’s the bad news, no two ways about it you have got to can the candy and bin the biscuits – yikes! When deadlines loom and you need a comforting crunch, there are healthy options. Here are a couple of serious contenders to try this week.

Yummy Chocolate 

Make sure you opt for dark chocolate (one with 70% cocoa solids or above) which is the lowest in sugar. Dark chocolate contains more flavonoids (an important antioxidant for preventing diseases) than five apples.

A 2.5cm square is all you need to curb the appetite and put you in  a better frame of mind. The sweet treat also contains phenylethylamine, a compound similar to endorphins – that can put you in a much happier mood.

Vegetables & Dip 

Sure it’s different and you’ll need to experiment but instead of chips and a full fat dip, give it a try (be brave!) and reach for something crunchy like carrots, broccoli (yes really), celery, peppers. Broccoli alone is brimming with B vitamins, including folic acid, which helps relieve stress, panic and anxiety.

Add a handful of chopped mint to natural yogurt for a fresh dipping sauce. Or combine a chopped chilli with chopped tomatoes and onions, a handful of coriander and a squeeze of lime for a spicy salsa. The act of chomping through this ultra healthy snack alone will help ease pent up pressure.

Sunny Oranges 

When you are stressed , your adrenal glands produce cortisol, which adversely affects the immune system. The vitamin C in oranges has been found to restore cortisol levels to normal and even the smell of its citrus zest will give you a lift. Eating oranges at work might also help you with your performance. Research has shown that people who took 1000mg of vitamin C before making a speech had lower levels of cortisol than those who didn’t.

Turkey Salad 

The tryptophan in turkey gives a calming effect, which makes it a great snack for stressful times. Pair it with crunchy lettuce, slices of green apple and a handful of walnuts for a satisfying snack. If you’re a vegetarian, a portion of edamame beans will have the same effect.

Go Bananas

Easy to eat and immediately satisfying, bananas are a good source of potassium, which helps to regulate blood pressure, which can rise in times of stress. This is an ideal snack at any time of the day to keep stress at bay. Even better slice a banana and freeze it overnight for a delicious and healthy alternative to ice cream.

Always pick a snack that will fill you up – like half an avocado or a couple of handfuls of nuts. Remember nothing stresses the brain more than thinking it is running low on nourishment.

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Don’t forget to stretch!

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