List the foods you crave when you're stressed. Chances are carrots and celery sticks or tuna in water won't make the list. Instead you'll probably list comfort foods that "nurture" you--foods more in tune with the phrase, "nothin' says lovin' like somethin' from the oven."

Nutrition research reveals what most of us already know. Certain food stimulate the brain to produce serotonin, the biochemical neurotransmitter that can help us relax. Additionally, you may also be the "victim" of a complex relationship between food and mood forged at infancy when you were given a bottle of warm milk or a cookie when you expressed through noise, word or deed that you were irritable, unhappy or just plain miserable. It didn't take much brain power for me to realize that the cookies and cakes that make me feel better when I'm lonely, sad or tired are in keeping with the therapy I received as a child when I came home from school eager for a mother's hug that was substituted with a plate of cake or cookies offered by the baby sitter who took her place.

The other side of the coin is whether foods can cause stress. New research suggests that having 500 mg. caffeine (four to five 8 oz. cups of coffee) before noon can raise your stress hormone levels throughout the day. Other jitter producing caffeine-laced foods include cola, tea and chocolate. We also know that alcohol triggers the release of adrenaline--one of the primary fight or flight hormones. Another report from England compared two groups of eaters. The first had a high in fat diet and the second had a low fat diet. Although the results were acquired by asking the participants questions, the lower in fat group reported more tension and irritability than the higher in fat group. (This is not advice to increase your diet to higher in fat levels.)

Most people who opt to substitute for non-sweet, non fat snacks for their usual stress-busting fare are surprised to discover the new choices work just fine--especially if they can stick to the plan for the 3 or 4 days that gets them over the sweet/fat snack withdrawal hump. Grainy fresh fruits like strawberries and kiwi are especially rewarding. If you don't like the feathery consistency of these more complex carbohydrates you may find satisfaction with apples, pears and peaches served with a slice of cheese. Find a resource for those small packets of peanut butter served at motel continental breakfasts and spread it over a grainy slice of bread with some fruit-based jam. Combine low fat cottage cheese with some jelly or drink a half glass of calcium-rich milk with a graham cracker or with animal crackers served from a box complete with a shoestring handle.

Yes, I know chocolate candy and cake and cookies and all the things I also love are more fulfilling. I also know that as stress-busters, for many of us, they are also triggers to more calories than we want or need form the empty calorie food group. Too many and the relaxation includes an inability to function which is relieved by caffeine and the emotional yo-yo is perpetuated.

The best stress buster is exercise. It's not always the most apparent choice but a race up a flight of stairs or some deep breaths and some flexibility moves or a simple short break from routine can often dis-lodge the craving for sweets and more healthfully manage your stress.