Eating For Health

Feeling down, anxious, under stress?   Many people turn to food to boost their mood but then choose junk food, foods high in sugar and fat.   Junk foods won’t really help improve your mood.   What are some foods that not only are mood boosters but also good for your health? Good fats and your mood: The Harvard Health Blog notes the healthy omega-3 fats actually travel to our brains and interact “with mood-related molecules in the brain.   These healthy fats are also anti-inflammatory which helps “relieve depression”.   And omega-3 fats may help stabilize any mood swings.   (See:   What are omega 3 fats and why are they good for you? )   Some ways to add omega-3 fats to your day: Fish:   A good source of omega-3 fats are fish like salmon, mackerel, tuna, herring and sardines.   Oils:   flaxseed oil and canola oil. Seeds:   Flaxseeds, chia seeds Nuts:   walnuts are high in omega-3 fats Green, leafy vegetables lik...

How does the food you eat affect how you are feeling?   Most of us have seen kids eat a lot of sweets and then have a “sugar high”.   Yet, eating foods high in added sugar can affect adults also.   How does your day-to-day diet affect how you feel?   Are their foods that promote a better mood, better mental health?   Are there foods that do just the opposite and adversely affect your mental health?  Psychology Today has an interesting article, The Foods We Eat Do Affect Our Mental Health.   Here’s the Proof .   Students in my classes often ask if what you eat affects your mood.   And the evidence now suggests, “yes” – the foods you eat do affect your mood and your mental health.   Why?   Because your brain needs nutrients to function.    What are some foods and nutrients that promote good mental health? Fruits, vegetables, whole grains and lean protein are foods to focus on to improve your mental health.   These ...

Have you heard people say, “I need to get in shape.” But then nothing happens.   Oh, they mean to join a gym someday or they join a gym and then don’t go.   Going to the gym is great but so is just going for a walk.   My sister sent me some interesting articles this week about the many ways simply going for a walk benefits your health.      What if you only have a few minutes to walk.   Are there benefits to walking a mere 10 minutes a day ?   Self-confidence – Research has found that a short walk , say 12 minutes (yes, a little more than 10 minutes), can lead to better attentiveness, a more positive mood, and greater self-confidence.   Reduce Your Risk of Death by 15% - a short, 10- minute walk a day, can reduce your risk of an early death by 15%.   A physician , Muir Gray, in the UK states, “I’d advise anyone of any age and activity level to start to fit in at least one 10-minute brisk walk a day as a simple way to get more active, e...

Feeling upbeat?   Feeling down in the dumps?   Can the food you eat affect the mood you are in?   Apparently so, according to How Food Affects Your Mood .   Although most “experts” will tell you there is no relationship between eating a lot of candy and a sugar high causing hyperactivity.   But ask any Mom or Dad and they will dispute this.   Want to improve your mood with food?   Here are some suggestions from WebMD and other sources: 1. Don’t Forget the Carbs   - so many times we hear people say, “I am watching my carbs.”   So many times I hear my students say, “that food is high in carbs” as if that is something bad.   We want carbs in our diet – lots of carbs.   Carbs are our primary energy source.   Low carbs=low energy.   But we want “good” carbs in our diet to give us energy. Not refined carbs loaded with added sugar.   Sure that will give you an instant energy boost and then a crash when you feel even mo...