10 foods to lift your mood

Let's face it, sometimes life can be tough. And managing your work and your personal life can be tough, and managing your weight and fitness, well, even tougher. No one can live a long and healthy life without the will to go on; sometimes mood swings can make us feel that life is too much to handle. But did you know, a bad mood not only gives you a gloomy outlook, it also lowers your immune function, leading the way to illness.

As it turns out though, what we eat is not only important to maintaining a healthy lifestyle; it can really make a difference on your outlook as well. The food you eat affects your physical as well as your mental well-being. This means a bad diet can be one of the causes of depression. On the other hand, a healthy diet may be enough to lift your spirits without the need for medication and counseling.

So, if it is true that food fuels your body and also fuels your mood then which are the foods that you should search for when you hit the blues? Well, here is a list of foods for your mood:

Oatmeal
The carbs in oatmeal trigger the release of serotonin, a neurotransmitter that boosts mood and can even help you sleep better. Recent studies have shown that after consumption of high carbohydrate food, the hormone insulin is secreted, which lowers the blood levels of most amino acids, with the exception of tryptophan, which is a precursor to serotonin. When there are high blood levels of tryptophan in relation to other amino acids, it enters the brain at a higher rate, thus synthesising more serotonin. While all carbs will give you this kick, stick to whole-grains (complex carbs) as they are digested more slowly and will thus keep you feeling fuller for a longer period of time. Examples of whole grains include brown rice, daliya and oatmeal. So if you want to have a good day, start the day with a bowl of oatmeal.

Milk
Well, as it turns out there a reason why you should add milk to your cereal. Milk is also a good source of tryptophan as so are other dairy products. Thus adding milk to your cereal or just having plain milk will have a happy and calming effect. Whey proteins have also been shown to decrease anxiety and frustration.

Coffee
Your morning Java contains caffeine which is the world's most popular psychoactive drug. It boosts metabolism and energy levels, making you feel more alert. It also manipulates the channels in the brains, thus activating the brain's pleasure centers. However, too much caffeine can make you dependent and make you nervous, irritable, or bring on headaches. If you have trouble sleeping, avoid coffee and other caffeinated foods and beverages before bedtime.

Banana
According to a recent survey, many people suffering from depression felt much better after eating a banana. This is because bananas contain tryptophan (although it's not one of the major sources, a medium banana still contains about 10.6 mg of tryptophan). Moreover, it also regulates your blood glucose levels with the Vitamin B6 and smooth your mood naturally. Vitamin B6 is needed to convert the phenylalanine to mood-enhancing dopamine. If you don't get enough vitamin B6, you'll probably feel low, and stress depletes your levels further.

Avocado
The monosaturated fats in avocados help your brain be sensitive to serotonin levels. And there is more, these same fats will help lower blood pressure over time. So that's two kills with one stone. Moreover, avacados have one of the highest contents of Vitamin B6.

Turkey
It's no secret that turkey contains tryptophan, but it also contains a chemical phenylalanine that the brain converts to dopamine. Dopamine is a neuro chemical that elevates mood and motivation.

Fish
When you're feeling down, cook up some fish. Their high levels of omega-3 fatty acids have been shown to fight depression, moodiness and impulsiveness. They boost serotonin levels and the zinc present in fish enhances your brain's receptiveness to the neurotransmitter. The best fish are fatty fish such as salmon, herring and sardines. Salmon is also a natural source of Vitamin D which according to recent researches may increase the level of serotonin.

Walnuts
Walnuts have long been thought of as a "brain food" because of their wrinkled, bi-lobed (brainlike) appearance. Walnuts are an excellent source of omega-3 essential fatty acids for vegetarians. They are also enriched with tryptophan, which is a precursor to serotonin -- mood enhancing chemicals.

Alcohol
This is one thing we all know that works! According to a recent study, moderate drinkers (two drinks a day for men, one for women) had fewer depressive symptoms, but alcohol in large quantities can be a devastating depressant.

Dark chocolate
So the best things always come the last. This sweet treat has a mild, temporary effect on your mood. In part, it's an emotional response. However, chocolate contains some caffeine, which acts as a stimulant, and the food's sugars and other compounds trigger the release of serotonin and endorphin. Moreover, cocoa and dark chocolate contain significant amounts of antioxidant flavanols, which improve blood flow in the brain.

There is one more thing that will help you lift your mood almost instantly. It's not a food, it's exercise. Research suggests that exercise may provide an immediate mood boost for people suffering from depression.

You deserve the best that this life has to offer for your body, mind and spirit. It all starts with how you treat yourself.

Let the good feelings flow!

Do you Know???

Why whole food is better than processed food?

Whole food is food in its original form, such as milk, eggs, fruits, vegetables, grains, beans, nuts, and seeds. Processed food is food that has been altered, such as bread, cheese, peanut butter, tempeh, jelly, fries, soft drinks and potato chips. As whole food is converted to processed food, we trade nutrition and safety for convenience and variety.

Losing weight is easier than you think? By burning up more calories than you consume, you can reach your objective over a comfortable period of time. So, follow these simple steps:

1. Aim for a healthy weight. People who need to lose weight should do so gradually, at a rate of one-half to two pounds per week. 2. Be physically active. 3. Eat healthy. 4. Your personal nutrition coach can help you achieve your goals.

That almonds lower LDL and total cholesterol and reduces the risk of heart disease.

A small fistful of almonds (6-8 of them) five times a week, will provide your body with the following nutrients: Monounsaturated fatty acids, protein, fiber, vitamin E, magnesium.

Omega-3 fatty acids can help reduce blood pressure?

According to a study done in Tokyo, foods rich in omega-3 fatty acids were found to lower blood pressure. People whose diet had liberal servings of fatty fish (e.g. trout, salmon, and mackerel) walnuts, flaxseed, all rich in omega-3 fatty acids were found to have slightly lower blood pressure than people who ate diets with less of this nutrient. Other parameters which help one to lower blood pressure are eating less salt, losing excess weight, avoiding heavy drinking, eating more fruit and vegetables, whole grains (these provide the body with valuable fibre, minerals, vegetable proteins and other nutrients) and getting more omega-3 fatty acids. Source: Reuters

  

That Figs (anjeer) are a Bone Density Promoter

Figs are a good fruit source of Calcium (79mg in 240g of a fruit), a mineral that has many other functions including promoting bone density. In fact, figs are also very rich in Potassium and it's believed that the Potassium in figs counteracts the loss of increased urinary Calcium that is caused in people with high salt diets, thus helping to further prevent bones from thinning out at a faster rate in these individuals.

Fats help you reap more benefits from salads. Studies have shown that 10 times more phyto-chemicals and antioxidants are absorbed from vegetables when they are consumed with healthy fats like Olive oil, tuna or nuts. But these fats must be used in limited amounts .

Walking is one of the easiest ways to be physically active? Not only can you do it almost anywhere and at any time but it is also inexpensive-all you need are a pair of comfortable shoes with sturdy heel support. Walking can: Give you more energy and make you feel good. Reduce stress and help you relax. Tone and strengthen your muscles. Increase the number of calories your body uses. Lower your risk of chronic diseases, such as heart disease and type 2 diabetes. Best of all it gives you an opportunity to socialize actively with friends and family. The Following Tps Could Alleviate Hot Flashes? Flax seed and garden cress seeds reduce the frequency of Hot flashes by 60%. For optimum benefits they are best eaten ground. Why Glycemic Index has gained a lot of attention in the last few years? Glycemic Index or GI as it's popularly known is an index that ranks carbohydrate foods.  This ranking is done based on the food's effect on blood sugar compared with a standard reference food's effect on blood sugar.  A food that surges the blood sugar quickly is called a high GI food, and that which increases the blood sugar slowly and steadily is referred to as a low GI food.  It is healthier to eat whole grain as opposed to refined flour products? Refining of flour causes the loss of the majority of its nutrients. Most people think mainly of fiber when they think of whole grain products. But most of the mineral content, including magnesium, zinc, selenium, copper, and manganese, is lost. Diets with adequate folate may reduce a woman's risk of having a child with a brain or spinal cord defect. Excellent vegetable sources: black eyed peas, cooked spinach, great northern beans, asparagus Diets rich in dietary fiber have been shown to have a number of beneficial effects including decreased risk of coronary artery disease. Excellent vegetable sources: navy beans, kidney beans, black beans, pinto beans, lima beans, white beans, soybeans, split peas, chick peas, black eyed peas, lentils, artichokes Vitamin C helps heal cuts and wounds and keep teeth and gums healthy. Excellent fruit and vegetable sources: red and green peppers, kiwi, strawberries, sweet potatoes, kale, cantaloupe, broccoli, pineapple, Brussels sprouts, oranges, mangoes, tomato juice, cauliflower The difference between being overweight and being obese? An adult who has a BMI between 25 and 29.9 is considered overweight. An adult who has a BMI of 30 or higher is considered obese. It is important to remember that although BMI correlates with the amount of body fat, BMI does not directly measure body fat. See the following table for an example. Height Weight Range BMI Considered 5' 9" 124 lbs or less Below 18.5 Underweight 125 lbs to 168 lbs 18.5 to 24.9 Healthy weight 169 lbs to 202 lbs 25.0 to 29.9 Overweight 203 lbs or more 30 or higher Obese Vitamin A keeps eyes and skin healthy and helps to protect against infections? Excellent fruit and vegetable sources: sweet potatoes, pumpkin, carrots, spinach, turnip greens, mustard greens, kale, collard greens, winter squash, cantaloupe, red peppers, Chinese cabbage Drinking apple juice may ward off asthma symptoms in children? A study conducted in London has found that drinking apple juice concentrate daily may help ward off asthma symptoms in children. The antioxidants present in the fruit protect the body from stress due to pollution and ease inflammation, thus reducing asthma symptoms. Antioxidant content of apples is particularly high and the study has proved that juice was more protective than eating apples or any other fruit other than bananas. Children who drank apple juice from concentrate at least once a day were at 47 percent lower risk of wheezing than children who drank apple juice less than once a month. Source: European Respiratory Journal