How Do You De-Stress?
by NatureBox Health Contributor Lana House, Pilates Instructor

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We’ve been talking a lot this month about how food makes you feel- but we know that there is a lot more to how you feel than just the foods that you eat. Without getting too medical or scientific, we think that Friday is a perfect time to stop and reflect on the importance of finding whatever it is that helps you de-stress and unwind. For NatureBox Health Contributor, it’s golf! We were surprised to hear that for Lana, she found her relaxation and escape in golf, despite being a passionate Pilates Instructor. With a newborn baby boy at home, we hope that Lana is getting the chance to play a little golf this weekend!

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My husband has always been a golfer and has wanted me to give it a try ever since we first met. So, after our first year of marriage, I finally decided I was ready. And I fell in love with it. Golf has become a true joy in my life! I take weekly lessons and try to practice once or twice a week at the driving range. And the crazy part is, I don’t do it for my husband!

Here is why I love golf: it is something new for me that requires a lot of focus and concentration and that I can continue to play and be challenged by my entire life! I love the feeling of being a student again, constantly being humbled by the sport. I love that I can see my progress but there is still so much to learn so it feeds my competitive nature and my drive (no pun intended). And most importantly, I find it relaxing and de-stressing.

In order to maintain a truly healthy life, I believe we should all continue to grow, try new things, and be humbled every once in a while. It is important to challenge our brains and our bodies and most importantly, to find ways to de-stress. More and more research is being done to prove that stress is the WORST thing we can do to ourselves- and yet, it is so abstract and difficult for us to pinpoint within us! I have been really trying to become more conscious about when I am stressed and how to spot it when it shows its ugly face. I have noticed that when I am stressed, I get short-tempered. I sometimes cry. My mind is moving a mile a minute.

If you can’t pinpoint what or when you are stressed, don’t assume that you are not. We live in a stressful world with stress everywhere around us. Find something to help you de-stress that you enjoy and that challenges you: try yoga, take up a new hobby such as knitting or photography, cooking, or pick up a new instrument!

Whatever it is, find YOUR golf! 

Lana House is the studio owner of House Pilates in Pacific Palisades. She has dedicated the past decade to pursuing her passion in fitness and wellness learning all she can about nutrition and exercise and leading a healthy, balanced life. She shares her knowledge through her work and the writing of her blog, House of Health.

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Get more healthy ideas and delicious snacks by joining NatureBox. Enter coupon code NATURE for 25% off your first month subscription!

Tell us- what’s your golf? And are you going to do something this weekend to help you unwind and de-stress? 

Hunger + Anger = Hangry— watch out!
by NatureBox Health Writer Jenilee Matz, MPH

You’re in the middle of a late afternoon meeting. Suddenly, everything your coworkers say bothers you. You’re downright irritable, sleepy, and you feel a headache coming on. What gives? You were in a perfectly good mood just a short while ago. 

Chances are you’re hangry. Hunger + anger = hangry. This is your body’s way of telling you that you need healthy food stat.

Being hangry is the result of a drop in blood sugar levels. After eating an unhealthy meal or snack, blood sugar levels spike for awhile but they eventually come crashing down. Even if you eat nutritious foods, your blood sugar levels can still plummet- and you can become hangry- if you go too long between eating.

Fluctuations in blood sugar lead to anger, moodiness, difficulty concentrating, sleepiness, and headaches among other symptoms. It’s no wonder you felt so off during your afternoon meeting since it had likely been hours since you last ate.

To keep blood sugar levels steady and avoid “hanger” pains:

Have good nutrition
Think of food as fuel. Build your diet around fruits, vegetables, whole grains, lean sources of protein, and low-fat or nonfat dairy products. Eating well-balanced, wholesome meals will keep you feeling satisfied for longer and will help stave off hanger. For example, having a green salad topped with fresh veggies, chickpeas, sunflower seeds, a handful of dried cranberries, a sprinkle of goat cheese, and a splash of vinaigrette for lunch will keep your energy levels- and mood- up better than a typical drive-thru meal.

Eat often
Snacking is good for you. Just make sure you reach for a healthy snack that contains both carbohydrates and protein. Carbs give you an instant energy boost, while protein helps you stay full for longer and keeps crankiness at bay. Snack on an apple with peanut butter, Greek yogurt with granola, or carrots and hummus.

If you’re already hangry, don’t fret. Your blood sugar levels and mood will bounce back as soon as you munch on nutritious, balanced foods. Stock healthy snacks at your desk, in your purse, or in your car so you can avoid feeling hangry in the future.

Jenilee Matz, MPH is a medical writer, health educator, and runner based in Charlotte, NC 

Get more healthy ideas and delicious snacks by joining NatureBox. Enter coupon code NATURE for 25% off your first month subscription!

Plus an Instagram Update!
from the NatureBox editors

Thank you to everyone who entered our Giveaway for Good! Thanks to you and your generous sharing, NatureBox will be donating 1,144 meals to children in need.

Our three winners were:

• Jen
• Donna
• April

You can see the results posted in Rafflecopter on the original contest.

Congratulations, winners! You should be receiving an email from the NatureBox team to get your shipping address.

NatureBox on Instagram

In other news, NatureBox is now on Instagram! Follow us at @NatureBox and share how you incorporate your #naturebox snacks throughout the day. We’ll post our daily snacks here at NatureBox HQ - you can follow along and #showusyoursnack. Exciting #showusyoursnack contests coming soon- stay tuned!

Get more healthy ideas and delicious snacks by joining NatureBox. Enter coupon code NATURE for 25% off your first month subscription!

For moms-to-be or anyone looking to cut back on caffeine!
by NatureBox Health Writer Jenilee Matz, MPH 

For many women, pregnancy is a time of joy, excitement, and extreme exhaustion. Unfortunately, with pregnancy comes hormones that often sap energy levels.

It may be tempting to turn to caffeine to help get you through the day, but try to resist. (The March of Dimes says pregnant women should limit caffeine to 200mg per day.) Instead of reaching for a cup of joe, fill up on natural pick-me-ups. Eating a wholesome, nutritious diet is one of the best ways to keep fatigue at bay. 

• Whole grains. Healthy carbohydrates are energy-boosters. Avoid sweets and other refined carbs because they cause blood sugar levels to spike and then plummet, which will leave you feeling tired. Have oatmeal for breakfast, whole wheat bread with lunch, and brown rice at dinner to keep blood sugar- and energy- levels stable throughout the day.

• Eggs. Eggs are packed with protein. Eating protein with every meal and snack can help keep energy up all day long. Kick off your day with a veggie omelet.

• Nuts. Almonds, hazlenuts, and cashews are loaded with magnesium. Low magnesium levels have been linked with low energy. Munch on a handful of nuts to avoid the afternoon yawns.

• Salmon. Fatty fish, like salmon, is high in omega-3 fatty acids which may help ward off depression. Note that pregnant women should limit their seafood intake to 8 to 12 ounces per week

• Apples. Like other fruits and veggies, apples are high in fiber. Fiber slows digestion, which helps your energy levels stay consistent. Apples also contain boron, a mineral that keeps you alert. Pair an apple with a slice of reduced-fat cheese for a healthy snack.

• Pumpkin. Pumpkin and other orange produce is high in Vitamin A, which keeps your immune system strong. Pumpkin also contains postassium, which helps your muscles function at their best. Add pumpkin to muffins, oatmeal, or risotto.

• Water. Being dehydrated can leave you feeling fatigued. Drink plenty of water throughout the day to stay hydrated and energized. Add fresh lemon, lime, or cucumber slices to pizzazz up regular H2O.

Food isn’t the only natural way to boost your energy. Regular exercise can help you feel more energized and going to bed earlier or taking naps will help you feel more rested. Check with your doctor first, though, before you increase your activity level.

These tips are great even if you aren’t pregnant but may be looking for a little extra boost without having to turn to coffee.

Jenilee Matz, MPH is a medical writer, health educator, and runner based in Charlotte, NC. A new mom to an almost six month old little boy, she used nutrition and fitness to maintain her energy and health during pregnancy. 

Get more healthy ideas and delicious snacks by joining NatureBox. Enter coupon code NATURE for 25% off your first month subscription!

Plus, Calling All Gardening Pros!
from the NatureBox editors

One more day left to enter the NatureBox Giveaway for Good!

Also, we’re looking for anyone in our community with a green thumb and experience in summer gardening. We want to feature your tips for becoming a better summer gardener on our blog- you don’t have to be a blogger or pro to contribute! Email info@naturebox.com if you’d like your tips, tricks, or stories to be featured!

Get more healthy ideas and delicious snacks by joining NatureBox. Enter coupon code NATURE for 25% off your first month subscription!

from the NatureBox editors

New NatureBox!
May’s NatureBox is on its way to a mailbox near you! Here’s a sneak peek from the recipe section this month- get excited!

Giveaway for Good!
Have you heard about our Giveaway for Good? We’re giving away a one month NatureBox subscription to three lucky winners. The best part? For each entry (there are 4 ways to enter!), we’ll donate a meal to feed a child in need. The giveaway will run until Wednesday May 16th at midnight, EST so now’s a great time to enter.

Food for Thought
Looking for some interesting reads this weekend? Here are a few that we think you shouldn’t miss:

Great news from our stomping ground- Bans On School Junk Food Pay Off in California. The fight is far from over but it’s always uplifting to hear that new initiatives are helping our kids eat healthier out of the home.

… But we’re not there yet - HBO’s documentary “The Weight of the Nation” reports that a quarter of all American teenagers are drinking on average 4 sodas a day. Eek! 

Get more healthy ideas and delicious snacks by joining NatureBox. Enter coupon code NATURE for 25% off your first month subscription!

Natural Sleep Aids From Your Pantry
by NatureBox Nutritionist Kat Brown, MS RD RYT 

The National Sleep Foundation reports that as many as 60% of Americans suffer from at least a few poor night’s sleep per week. Lack of sleep not only affects mood and concentration but recently has been linked to metabolic factors than can lead to increased risk of diabetes and heart disease.

We’ve all heard about a glass of warm milk before bed, but is there any truth to the folklore? Let’s check out some evidence-based, time-tested tips for eating to get better sleep.

Certain foods contain tryptophan, which is manufactured into drowsy-making serotonin and melatonin. So, yes, the warm milk theory has some truth behind it, as milk has a moderate amount of tryptophan. Nuts, seeds and eggs are also high tryptophan foods.  Other dairy products besides milk also hit the tryptophan mark, and when paired with high carbohydrate foods you just might hit a home run for sleep. Some sleep-inducing evening treats are:

• Cereal and milk
• Nuts or cheese with crackers
• Oatmeal made with milk.

Aim for a light evening snack about an hour before bed for the most benefit.

Research shows that having a moderate serving of high glycemic index, simple carbohydrate-rich foods at your evening meal also can help you to get to sleep sooner. So consider having that baked potato or French bread at dinner if you have a big meeting at work tomorrow and need to rest up!

Starting a soothing evening regimen can also be important for sleep. A warm cup of tea can help you feel more relaxed, and some teas, such as chamomile and ginger, are touted for aiding digestion. These can be helpful if you find an upset stomach keeps you from being able to sleep.

Lifestyle factors that can help you drift off to sleep easier include:

• Avoiding caffeine after lunchtime, 
• Getting some physical activity during your day
• Dialing down stimulating tech devices and television before bedtime, 

Feel refreshed in the morning and say goodbye to the snooze button! Give it a shot with these simple remedies to help with those elusive 40 winks. 

Let’s chat: What ways (food related or not?) do you use to wind down at night?

Kat Brown MS RD RYT is a San Francisco Bay Area based Registered Dietitian and Yoga Teacher. As a nutrition counselor, writer, cook, and yogini she seeks to inspire others to nourish themselves and live balanced, fulfilled lives. 

Get more healthy ideas and delicious snacks by joining NatureBox. Enter coupon code NATURE for 25% off your first month subscription!

from the NatureBox Editors

We just kicked off a fantastic giveaway today! Three lucky winners will receive 1 month of NatureBox snacks and for every entry, we’ll donate a meal to a child in need. 

Click here to enter and share with your friends!

Nutrition Tips to Optimize Sleep
by NatureBox Nutritionist Kat Brown, MS RD RYT

We all know that a good night’s sleep is crucial for focus, mood, and energy levels. But did you know that burning the midnight oil could also be detrimental to your health? Large studies have shown an association between lack of sleep, weight gain and factors that regulate appetite and blood sugar levels. Plus, when you’re exhausted,  it’s tough to want to exercise and it becomes way too tempting to reach for a sugary snack or caffeine to (temporarily) boost your energy- habits that can be harmful in the long run.

Along with lifestyle factors, what, how much and when you eat can affect your sleep. Let’s review some pointers to help you score a great night’s rest.

• The size and nutritional content of your meals can drastically affect the quality of your sleep. Sleep research suggests that high fat diets are associated with fewer total hours of sleep. Higher glycemic index meals (those with easily digested carbs such as rice and bread) may help you get to sleep. Maybe swapping that low carb, high fat meal for a small serving of baguette with dinner isn’t looking too bad for you insomniacs out there?

• Also, if you’ve ever tried to get to sleep on an overly full belly, you know (and research supports) that a heavy meal too close to bedtime can negatively affect sleep as your stomach attempts digestion. So try to plan your evening meal to be either 4 hours before bed or have it on the light side, with a moderate portion of high fat and high protein foods. 

• Certain foods and drinks can affect your sleep as well. We all know that caffeine and other stimulants can decrease your ability to get to sleep, so taper the coffee, caffeinated tea and even dark chocolate intake at least 4-6 hours before bed. While a nightcap may seem like a relaxing way to end the day, alcohol can decrease the amount of restful sleep you get, so be mindful of your intake if you suffer from poor sleep. And while staying hydrated throughout the day is very important, keep in mind that if you guzzle too much water before bedtime your sleep may be disturbed by trips to the bathroom.

Consider other aspects of your life when trying to fine-tune your sleep that may not be nutrition-related but can help contribute to sounder sleeping. Do your best to unplug from the television and technology a few hours before bed, go to sleep on a regular schedule, and leave plenty of time between your evening exercise routine and bedtime.

Here’s to a good night’s sleep! Enjoy those zzz’s and share how you like to ensure you get a better night’s rest. 

Let’s Discuss: Are there any foods that you find help you get to sleep better at night? Share in the comment section below!

Kat Brown, MS RD RYT is a San Francisco Bay Area based Registered Dietitian and Yoga Teacher. As a nutrition counselor, writer, cook, and yogini she seeks to inspire others to nourish themselves and live balanced, fulfilled lives. 

Get more healthy ideas and delicious snacks by joining NatureBox. Enter coupon code NATURE for 25% off your first month subscription!

from the NatureBox editors

Since launching NatureBox a few months ago, we’ve donated thousands of meals to children in need in the United States. If you are a member of our community, we thank you for your support and generosity to help us eat well and do good each and every month.

If you haven’t joined NatureBox yet, now’s a great time. Order by Saturday, May 5th to receive this month’s NatureBox and help us help your community.

Get more healthy ideas and delicious snacks by joining NatureBox. Enter coupon code NATURE for 25% off your first month subscription!