Fitness

Nutrients That Improve Your Mood

Good morning everyone!

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It’s currently POURING rain outside my window here in Boston. Third day in a row! Luckily, tomorrow they are forecasting some sun, but who knows with Boston’s crazy weather patterns! As much as I love having four distinct season changes in Boston, I’d be lying if I told you that I’m not jealous of all you west-coasters who experience nice weather everyday!

 

Breakfast

 

Yogurt always has a way of brightening up my day when the weather can’t! This morning I had my usual cup of Chobani 0% plain yogurt, but I changed it up and added in some fresh pineapple chunks! I was definitely getting into a “fix-in” rut, but these pineapple chunks were a total game changer! I don’t believe that I hadn’t thought of this sooner! If you haven’t tried this yet, I suggest that you do, like NOW! Especially if you are one of those people who think that Greek yogurt is a little to sour or bland. The pineapple adds some extra sweetness and tartness that really hits the spot!

 

Nutrients That Improve Your Mood

 

It’s no secret that eating better improves your mood. It only makes sense that if you are eating better you will also feel better. However life tends to get in the way, and when you are feeling stressed, depressed or sad you might not eat as healthy as you should. Often times, this may lead you to developing bad eating habits that will only make you feel worse in the end.

 

For example, when times are tough your sleep is usually the first thing to suffer. This causes you to feel tired and irritable, which may cause you to crave caffeine. The caffeine will bring on sugar cravings, because your body is searching for the missing nutrients that you are not feeding it. Similarly, you may decide to go out for a few drinks to try and get your mind off your problems. Since alcohol reduces your inhibitions, it may make you crave salty, fatty and sugary foods. This will not only effect your slumber, but it will also leave you feeling bloated, dehydrated (and hungover) the next day. It’s a vicious cycle my friends!

 

The best wat to avoid this cycle is to eat healthy and live stress free every day! Since that’s pretty much impossible to do every single day, the next best thing you can do is eat mood enhancing foods! Certain foods are scientifically proven to boost the productivity of serotonin, a neurotransmitter that controls good moods. Obviously some stress in your daily life is inevitable, but if your feeling down all the time it may be a sign that you are missing out on essential mood boosting nutrients. These foods will elevate your mood and help bust stress levels….but only if you eat them!

 

Vitamin B Complex Foods: Foods containing Vitamin B often have the protein Tryptophan that can be converted into Serotonin. Tryptophan can be found in a variety of foods that have also been linked to help fight depression. They include: Bell peppers, figs, bananas, cauliflower, eggs, fish, poultry and dark leafy greens such as kale, brussel sprouts and spinach.

Omega-3 Fatty Acids: Omega-3′s are heart healthy fats that aid mood, memory, attention and concentration. They can be found in oily fish such as salmon, trout, sardines, mackerel, herring and sole and in walnuts, flax oil and flax-seed.

Magnesium: Magnesium is a fabulous nutrient that stabilizes mood, and also helps regulate sleep. It is especially necessary for women because it can also aid PMS symptoms. It can be found in dark leafy vegetables, halibut, scallops, oysters, wheat germ, certain nuts and pumpkin seeds.

Vitamin C: This nutrient help circulate oxygen through your brain which helps to boost your mood. Oranges are probably the most common known food source for vitamin C, but it can also be found in kiwi, strawberries, cabbage, tomatoes and broccolli.

Fiber: Fiber fills you up quickly, gives you lots of energy and helps keep your digestive system on track! You should aim for 20-30 grams of fiber or more per day! The best sources are whole grains (such as oatmeal), fruits, nuts, seeds, vegetables and beans.

Vitamin D: Similar to Vitamin B, this nutrient also the amount of Serotonin in your body. It especially helps with “Seasonal Affective Disorder (SAD)” which is also known as the winter blues. It can be found in fish with bones, low fat milk, fortified soy milk and egg yolks.

If you eliminate the processed junk and increase the fruits, veggies, whole grains and good fats that you have in your diet, you will look and feel a whole lot better. It’s important to remember that small changes really can make a big difference, and theres no need to fall victim of all the “sugar-free” or “non-fat” marketing gimmicks out there. Keep your food whole, keep it real and keep it (mostly) organic, and you’ll be eating your way to a healthier and happier life in no time!

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Are you tired of being tired?

Do you ever wish you had more energy?

Have you ever “crashed” or experienced burnout?

Do you suffer from Chronic Fatigue Syndrome (also known as ME), fibromyalgia or Multiple Chemical Sensitivity?

If you answered yes to any of those questions, you need to know about the Abundant Energy Summit.

This is a free online event running from Monday August 24 to Monday August 31, and it will cover every aspect of optimising your energy.

It will feature 30 clinicians, authors and thought leaders including Ken Wilber, Jeffrey Bland, Lynne McTaggart, Judith Orloff and Harry Massey (executive producer of the amazing Living Matrix movie). The host of the summit is award-winning nutritional therapist Niki Gratrix, and here’s a small sample of what you’ll learn…

energy-jw

  • How to supercharge your mind and body by tapping into “vital force” energy
  • One speaker’s inspirational story of recovery from 10 years of chronic fatigue
  • Detoxify your home environment from chemicals to increase your energy
  • How to accurately test for food and chemical sensitivities
  • How “leaky gut” leads to fatigue, and how to heal the gut
  • How to combat stress by connecting to heart energy
  • Dealing with emotional sensitivity and “energy vampires”
  • How adverse childhood experiences affect health in adulthood
  • How to optimise thyroid and adrenal function for optimum energy
  • Balancing neurotransmitters for optimum mood and energy
  • The role of nutrients in managing anxiety and depression
  • Amygdala retraining: rewire your brain for optimum energy

Shared from Sarah Best Health: Abudant Energy Summit

How Your Diet’s Keeping You Down

 

What if we told you your lagging energy level has little or nothing to do with your superbusy schedule? Read on to discover the real reasons you’re dragging, plus simple energy solutions.

● Your body’s thirsty.
“Many women who complain of fatigue are actually just dehydrated,” says Dave Grotto, R.D., a spokesperson for the American Dietetic Association in Chicago. Dehydration reduces blood flow to your organs, leaving you sluggish. Drink at least eight 8-ounce glasses of liquids such as water each day. A good self-test? If your pee is clear or pale yellow, you’re getting enough fluids.

● You crave carbs.
Who doesn’t? But the processed ones in white bread, cookies, and pasta cause your blood sugar to spike, then crash, leaving you exhausted. At least 50 percent of your diet should come from carbohydrates, but opt for complex ones like fruits, veggies, and whole grains.

● You’re skipping meals.
You dive into your workday with nothing but a Starbucks venti to sustain you, and if you’re lucky you find time to scarf down a PowerBar for lunch. Is it any wonder you’re exhausted by the time 3 p.m. rolls around? “Skipping meals, or even just not eating for a few hours, can cause blood sugar dips that leave you feeling weak,” explains Grotto. A great way to build all-day energy is to eat a fiber-rich cereal for breakfast, according to recent study findings at Cardiff University in Wales. Participants who did experienced a 10 percent reduction in fatigue, fewer incidents of depression, and improved cognitive skills. (Reference: http://www.webmd.com/fitness-exercise/get-more-energy)

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Fresh juice, packed with nutrient-rich recipes

Celebrities like Blake Lively and Michelle Williamsclaim this secret weapon helps them feel energized, makes their skin glow, and peels off pounds effortlessly. Oh, and it’s pretty tasty too.

What is it? Fresh juice, packed with nutrient-rich produce like kale and beets.

But you don’t have to be a VIP to reap the benefits of juicing. We tracked down Eric Helms, who launched Juice Generation cold-pressed juice bars in New York City, before the rest of the world (and Hollywood) jumped on the trend, to steal some of his juicy secrets. From detoxing cleanses to flu-fighting elixirs, his recently published book, The Juice Generation, is full of tasty tips on how mere mortals can juice it up—plus stars’ favorite recipes, which he shared with us.

Blake Lively’s Detox Drink

“A few years ago, I had a juice that changed it all for me—a mix that’s better than any po’ boy you’ll ever eat,” Lively says. “Vegetables in their purest form are refreshing and palate-cleansing, while the sweet notes of the fruits and mint make this both quenching and intoxicating. Now I can get my dose of veggies in a delicious way.”

kale-pineapple

Ingredients:
1 cup kale
2 Swiss chard leaves
1/2 cup parsley
1/2 small beet
1/2 cup pineapple
2 green apples (use red for sweeter flavor)
1 sprig fresh mint
1/2 lemon, peeled

Directions:
Combine all ingredients in a blender or juicer and process until smooth.

Michelle Williams’ Green Goodness

“Making healthy food choices and preparing them takes a great deal of time that I don’t have,” Williams says. “Juicing takes the work out of the equation and frees me from thinking about food so I can concentrate on other things. I can’t think of anything that makes me feel as good.”

kale spinach recipe

Ingredients:
3 kale leaves
1 cup spinach
2 Swiss chard leaves
4 apples (use green for less sugar)
1/2 lemon, peeled

Directions:
Combine all ingredients in a juicer or blender and process until smooth.

Recipe source from http://www.shape.com/healthy-eating/healthy-recipes

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