Stress. Just the sound of the word can evoke stress into our life. Stress can come from anywhere if you allow it— and most of us do, like it or not, particularly in the current economic environment.

During stressful times people usually change their diet and eating habits. Most choose not to eat when stressed out and only add to the strain on the body by putting it in starvation mode, ultimately storing more fat.

Sugary foods cause insulin levels to spike up and down. Those sugary foods then create an extreme high and an extreme low, making the person feel like their energy is going to crash, only to want to eat again. Being on low energy and while being stressed out is the double whammy.

There is a much better way to handle your stress, and it can come right through your diet. There are a few superfoods out there that can help reduce stress in the body while at the same time being good for you and your balanced diet. Try some of these superfoods and improve your mental state with some good mood food.

Asparagus is a great way to help relieve stress and stabilize your mood. Eating this food and other vegetables high in vitamins and minerals such as folic acid and B vitamins aids the body in the release of serotonin.

Serotonin is a hormone that when released effects your mood in a positive way, creating a pleasurable feeling and a more stabilized mood. A recommended serving of asparagus is seven cooked spears at least a ½” thick, and totals only 25 calories!

Beef is another good mood food even though it often gets a bad rap. Beef contains high levels of B vitamins, iron and zinc, which are also known to help stabilize moods. Beef is very nutrient-rich compared to chicken. If you are worried about the fat content, ask the butcher for a leaner cut of red meat. A proper portion size for dinner helps as well. One cup of lean ground beef at 137 calories is a recommended serving size. Compare this to the 310 calories in a cup of regular ground beef.

Milk is high in antioxidants, calcium, protein, B2 and B12 vitamins. Throw some low-fat milk in your bowl of whole grain cereal with fresh berries and you have yourself one stress-fighting chance to start your day off right.

Cottage cheese is high in calcium and protein. Foods with protein that are not loaded with sugar do not spike our blood sugars. Throw in a handful of fresh mixed fruit high in vitamin C and this becomes one stress-relieving dish. Plus, think of all the helpful antioxidants we will receive, ridding the body of free radicals that can cause cancer.

Almonds may sound a bit nutty, but they are a good source of vitamins B, E, magnesium and zinc. All of these vitamins will help stabilize mood and are a good source of healthy fats.

Tuna is another great stress-fighter that is also high in B vitamins, healthy fats and low-fat protein. Only use enough light mayo to bind your ingredients in tuna salad.

Overloading tuna with heavy, fat-laden mayo will only have an adverse effect.

While stress will never leave our lives completely, armed with the knowledge of foods that help you feel great, you can and should keep it at bay. And a happier body helps maintain a happier mind, compliments of Andy.

Commit to making this your day,  since, for once, it is “all about you”

Unfortunately, life seems to be getting more stressful all the time! Whether you’re multi-tasking like a maniac at work, or agonizing daily over rising gasoline prices and the crappy  economy, you can often feel desperate, depressed and depleted. If your present budget won’t allow you a day away at one of the luxurious day spas advertized in this publication, you can have a fully recharging “Day at the Spa” right at home.

Make sure to prepare for your special day. Tell everyone that you simply will not be available. Grocery shop and buy things you can eat without cooking, unless you find cooking relaxing and enjoyable. Fruits and vegetables, whole wheat crackers, or whole grain bread and herbal teas should work fine. Get a facial mud pack (any inexpensive brand at the grocery store), lavender or eucalyptus oil (you may need to go to a health food store for these), and some Epsom salts. Keep some calming music handy – but no TV.

On your spa day, try to remove yourself from stresses that daily bombard you and sap your sanity. No clocks or watches, no computers, no cell phones or Blackberries – and by all means, stay home

and out of noisy, chaotic, traffic. Remember, silence is golden. Learn to treasure and embrace it and you’ll soon luxuriate in its restorative effects on your body and soul.

Begin your spa day by awakening naturally. Yawn, stretch and ponder your dreams. Make a smoothie or enjoy some fresh bread and fruit for breakfast. Don’t do anything else while you eat. Pretend multi-tasking was never invented. Commit to making this your day, since, for once, it is “all about you”!

After you eat, have a good stretching session. No noisy gym on this day. Instead, lie on the floor and stretch your entire body, pointing your toes outward and reaching your hands above your head. Then stretch each part of your body slowly. Stretching just for the sake of it is highly relaxing and invigorating. You might find it becomes a good morning habit.

Spend time outdoors. Get in touch with the simple, uncomplicated beauty of nature. If possible, have a meditation session outside.Sit or lay down comfortably and take several deep breaths. Imagine parts of your body and tell them to relax one by one – from the tips of your toes to the top of your head. Continue breathing in a steady rhythm. Just relax and don’t use this time to dwell on cares or problems. If they arise, slowly put them aside and concentrate on the rhythm of your breathing.

After a nature walk or a light nap, get your facial mud pack and treat yourself to a facial. Follow this with a luxurious bubble bath. Pour in several drops of the eucalyptus or lavender oil and add into the bath the instructed amount of Epsom salts. As you soak, massage your scalp, feet, hands, shoulders or any other part of your body that needs release and relaxation!

During the day, eat whenever you like. Do not be tempted to check e-mail or give into pesky distractions. Stay off line and for once try to stay disconnected  to the crazy world around you. Put the office, household chores – even the gym – on hold as you focus on yourself.

One need. One thought at a time.

Tom Bonanti, is a certified personal trainer and owner of Pump’n Inc gym at 1271 NE 9th Avenue, Fort Lauderdale, FL 33304, Facebook: TrainerTomB. www.pumpnincgym.com