Dieting During Stressful Times - 15 Tips To Ease The Way

* Cut down on sugar and salt. Sweets only boost your spirits temporarily; in a short time your blood sugar level drops, and so does your mood. Salt makes you retain water, causing you to feel bloated and irritable.

* Reduce your consumption of caffeine and alcohol. According to George Schwartz, M.D., associate professor at the University of New Mexico Medical Center and author of Food Power, caffeine in coffee, certain teas, cola and chocolate and caffeine-like substances such as aged cheese and pickled herring are stimulants that can make you edgy. Alcohol, when consumed in small quantities, can relax you, but when taken in excess, it contributes to depression and fatigue.

* Eat fresh fruits and vegetables - especially those rich in vitamin C such as citrus fruits, strawberries, broccoli, spinach, parsley, and brussel sprouts. You need more vitamin C when you're under stress, and the riper the fruit or vegetable, the higher its vitamin content.

* Increase exercise. Exercise not only burns up calories and controls appetite but also relieves tension. A brisk walk, a short jog or a rousing game of tennis leaves you exhilarated and better able to cope.

* Get enough rest. When you're tired, everything seems worse than it is. If you're having trouble sleeping, drink a glass of warm skim milk or a soothing cup of valerian or chamomile tea.

* Try Hidel's Law. Named after a twenty-three-year-old delicatessen manager who lost 315 pounds, the "law" is really a behavior modification technique. "When you want a piece of cake," says Dr. Simonson, "ask yourself, 'Do I want this cake so badly that I'll risk going on a binge to have it?'" Ms. Amster suggests a similar response: "Ask yourself, 'What will this do for me; what will it do to me?' If you won't be comfortable after eating the food, don't do it." 

* Plan ahead. When you're not under stress, plan for when you will be. Never keep anything in your home that will tempt you. And try to eat a nutritious meal before a stressful situation. You'll feel calmer and stronger.

* Be tolerant of yourself. If you have an ice cream sundae for lunch, remember everyone's entitled to be human, especially during stressful times. But don't try to compensate by starving yourself the next day. Get right back on Program, starting with breakfast.

* Try relaxation response. Dr. Simonson calms her patients by asking them to visualize a peaceful scene while they relax their muscles. "I tell them to let their bodies go loose, like limp spaghetti. Then I have them visualize a beautiful quiet place where they are all alone - maybe an inlet on a beach."

* Talk to a friend. Or keep a journal. Expressing what's troubling you is a major step toward feeling better and resolving your problems.

* Do something nice for yourself - at least once a week. Buy a fresh salmon steak for dinner. Or treat yourself to a movie. And pay attention to daily grooming. Looking good makes you feel good.

* Put your problems into perspective. Instead of dwelling on the negatives, think of all the positives in your life. Dr. Maynard suggests reading the story of Helen Keller. "Then you realize how lucky you really are," she says, "and how much can be done when you want something badly enough."

* Give to others. If you're recovering from the loss of a loved one, volunteer your services. "People who've experienced a loss often feel a need to give," says Dr. Maynard. "Giving makes them feel better."

* Do some handwork. Needlepoint a pillow or build a cabinet. Working with your hands can be relaxing, provided you don't feel compelled to finish what you start.

* Don't make any major decisions - unless you have to. If you're going through a divorce or any major stress, don't suddenly decide to change jobs or move to another state. Once life settles down, you may be sorry you did.