Food is not just calories, it is information, it talks to your DNA and tells it what to do. The most powerful tool to change your health, your environment, your entire world is a fork – Dr Mark Hyman.
How many of you eat for the sake of it because you are hungry or bored? How many of you think about what you are putting in your body in the form of food and the benefits it may have for you?
In this blog, I want to talk about creating some healthy habits not restrictions in your life.
First, I want to take a look at swapping out some of the unhealthy items for a more nutritious choice.
Fizzy drinks – Fresh juices: Fizzy drinks contain two mood busting ingredients, sugar & caffeine, both can give you a spike in energy followed by a crash, leaving you lethargic.
Cereal – Oatmeal: Just one serving of children’s breakfast cereal can contain more sugar than 3 cookies: all that sugar can lead to a mid-morning energy crash, lack of concentration, irritability and fatigue.
Crisps – Dried seaweed: Crisps are cooked in oils that are high in omega 6 fatty acids, which when eaten in excess can actually increase the risk for mood disorders.
French Fries – Chickpeas: French fries contain refined carbohydrates (which can have the same negative effects on your body as sugar), tones of sodium and unhealthy fats – all of which can leave you feeling bloated and lethargic.
Hot Dogs/Processed meats – Turkey: Hot dogs and other processed meats are full of preservatives such as nitrates, which can cause tension and migraine headaches.
Sugar can actually cause your skin to age faster, and who wants that!
So let's look at some foods that actually can improve your mood.
Salmon, Eaten 2-3 times weekly can lower the rate of depression.
Coffee/Green tea, Decreases depression in women & green tea has a calming effect.
Air popped corn, Raises Serotonin levels which can help you relax an improve your mood.
Shellfish, Rich in Vitamin B12 it can boost energy and motivation.
Leafy greens, 1-2 servings daily is recommended, of spinach, kale, romaine lettuce, collard greens, chard. These are all high in folic acid which is linked to relieving symptoms of depression.
Dark chocolate, Reduces stress and hormone levels.
Raw peppers, High in Vitamin C these can reduce stress and hormone levels.
Water, one of the first signs of dehydration is fatigue, and even mild dehydration alters mood and energy levels.
Portion control is another issue many of us face, not knowing how much our body needs and eating until we are full.
Protein, the size of your palm is the amount of protein you should have with each meal.
Cupped hand, Is the number of carbs you should have per meal.
Fist, Is the number of vegetables you should have per meal.
Thumb, Is the amount of fat you should have per meal.
You always have your hands with you as a judge of portion size, so there is no excuse to not eat the correct amount.
Even if you don’t see the results right in front of you, every single effort you make to change your habits is changing your body from the inside out.
The best 6 doctors are sunshine, water, rest, exercise and fresh air. Teamed with a healthy balanced diet you can improve the quality of your life.
I hope this has been helpful.