01/20/2026
Eating in a crisis:
High stress will block your appetite cues. You likely won’t notice hunger until you are already far too under fueled, and then you crash.
Try to eat at mealtimes or any chance you get.
High stress depletes nutrients quickly, especially antioxidants and magnesium. Nuts and seeds travel well and are high in magnesium. Their proteins are sustaining energy. Dried apricots or mango can give a quick energy boost and their chewy texture can work on that tension in your jaw you’ve been holding.
You don’t have to cook.
Don’t overthink it, and do what feels possible.
3 things can count as a meal.
Look for Protein, a fruit or veggie for antioxidants and carbs for energy.
Here are a few ideas:
- A piece of toast with peanut butter and a banana.
- 1 scrambled egg will cook in the microwave in about 1 minute. Wrap this in a tortilla with some spinach & hot sauce.
- Cheese, crackers with sliced (or whole) cucumber or apple.
- Snap peas or baby carrots, hummus, and pita bread or any bread.
- Mixed nuts and dried fruit in a yogurt cup.
- 1 can white beans, a can of tuna, with chopped onion. Lemon juice & olive oil for more flavor.
- Yogurt, frozen berries, & almond butter or granola.
- a PB&J is just fine. Go for it.
- stuff those pockets with protein bars for later.
If you do want to cook, keep it simple.
This week I made a quick egg bake with 9 eggs, a bunch of chopped green onions in olive oil that I took out of the freezer, and a little milk & parmesan. This will be breakfast for a few days.
When you are eating, this is recharging time. Turn down the lights. Turn down the volume. Breathe. Let your body pause. You will get up again.
Drink water. Good. One more sip.
Fueling will sustain you. We will sustain each other.
Sending love, Minneapolis. 🌬️🩵
~Janelle
