by admin | December 30, 2019 8:53 am | Cooking ideas, Diet Tips ( I lost 160 LBS), Health, Main, Success, Well Being
This year has been a bit of a challenge. Starting something new and sticking with it is not always the easiest thing. I have not promoted the web site this year because like all of us I wanted a little content here before I went out Bragging to the world. :-). This is the last Post for 2019 (Happy New Year) next year will be a new challenge with new ideas. Stick with me because a lot of free ebooks and information are coming your way in the next year of my plan.
9 Healthy Foods That Lift Your Mood
When you’re feeling down, it can be tempting to turn to food to lift your spirits. However, the sugary, high calorie treats that many people resort to having negative consequences of their own.
Thus, you may wonder whether any healthy foods can improve your mood.
Recently, research on the relationship between nutrition and mental health has been emerging. Yet, it’s important to note that mood can be influenced by many factors, such as stress, environment, poor sleep, genetics, mood disorders, and nutritional deficiencies, Therefore, it’s difficult to accurately determine whether food can raise your spirits.
Nonetheless, certain foods have been shown to improve overall brain health and certain types of mood disorders.
Here are 9 healthy foods that may boost your mood.
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- Fatty fish
Omega-3 fatty acids are a group of essential fats that you must obtain through your diet because your body can’t produce them on its own.
Fatty fish like salmon and albacore tuna are rich in two types of omega-3s — docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) — that are linked to lower levels of depression Omega-3s contribute to the fluidity of your brain’s cell membrane and appear to play key roles in brain development and cell signaling
While research is mixed, one review of clinical trials showed that in some studies, consuming omega-3’s in the form of fish oil lower depression scores.
Although there’s no standard dose, most experts agree that most adults should get at least 250–500 mg of combined EPA and DHA.
Given that a 3.5-ounce (100-gram) serving of salmon provides 2,260 mg of EPA and DHA, eating this fish a few times per week is a great way to get these fats into your diet.
From these facts, I have determined that fatty fish such as salmon which are rich in omega-e fatty acids, may lower your risk of depression.
- Dark chocolate
Chocolate is rich in many mood-boosting compounds. That’s the best news I’ve had in a long time about food 😉
It’s likely the sugar may be what improves mood since it’s a quick source of fuel for your brain.
Furthermore, it may release a cascade of feel-good compounds, such as caffeine, theobromine, and N-acylethanolamine — a substance chemically similar to cannabinoids that have been linked to improved mood.
However, some experts debate whether chocolate contains enough of these compounds to trigger a psychological response. I choose to absolutely believe this because “I” am a chocolate expert in my own mind.
Nerveless, I want to mention that chocolate is high in health-promoting flavonoids, which have been shown to increase blood flow to your brain, reduce inflammation, and boost brain health all of which may support mood regulation. Chocolate also has a high hedonic rating, meaning that its pleasurable taste, texture, and smell may also promote a good mood.
Because milk chocolate contains added ingredients like sugar and fat, it’s best to opt for the “dark” chocolate which is higher in flavonoids and lower in added sugar. You should still stick to 1–2 small squares (of 70% or more cocoa solids) at a time since it’s a high-calorie food.
Dark chocolate is rich in compounds that may increase feel-good chemicals in your brain. (Ok I vote for this; do we get to vote?)
- Fermented foods
Fermented foods which include kimchi, yogurt, kefir, kombucha, and sauerkraut, may improve gut health and mood. OK, I am going to be honest and up-front about this “I HATE FERMENTED FOODS” I hope you love them. It’s just a thing I have but to me, nothing is as bad as yogurt. I wish I liked it! I see all those people with light easy snacks and getting over a bad stomach thing with their yogurt but it just makes me want to regurgitate.
The fermentation process allows live bacteria to thrive in foods that are then able to convert sugars into alcohol and acids.
During this process, probiotics are created. These live microorganisms support the growth of healthy bacteria in your gut and may increase serotonin levels.
It’s important to note that not all fermented foods are significant sources of probiotics, such as in the case of beer, some breads, and wine, due to cooking and filtering.
Serotonin is a neurotransmitter that affects many facets of human behavior, such as mood, stress response, appetite, and sexual drive. Up to 90% of your body’s serotonin is produced by your gut microbiome or the collection of healthy bacteria in your gut.
In addition, the gut microbiome plays a role in brain health. Research is beginning to show a connection between healthy gut bacteria and lower rates of depression.
Since up to 90% of your body’s serotonin is produced in your gut, a healthy gut may correspond to a good mood. Fermented foods like kimchi, yogurt, kefir, kombucha, and sauerkraut are rich in probiotics that support gut health.
- Bananas
Bananas may help turn a frown upside down.
They’re high in vitamin B6, which helps synthesize feel-good neurotransmitters like dopamine and serotonin.
Furthermore, one large banana (136 grams) provides 16 grams of sugar and 3.5 grams of fiber.
When paired with fiber, sugar is released slowly into your bloodstream, allowing for stable blood sugar levels and better mood control. Blood sugar levels that are too low may lead to irritability and mood swings.
Finally, this ubiquitous tropical fruit, especially when still showing green on the peel, is an excellent source of prebiotics, a type of fiber that helps feed healthy bacteria in your gut. (This is like that yucky orange stuff lot of people drink in the mornings some are pre and some are probiotics. A robust gut microbiome is associated with lower rates of mood disorders.
Bananas are a great source of natural sugar, vitamin B^, a prebiotic fiber, which work together to keep your blood sugar levels and mood stable. What nature won’t do to make us eat right. (Or is that di do?)
- Oats
Oats are a whole grain that can keep you in good spirits all morning. You can enjoy them in many forms, such as overnight oats, oatmeal, muesli, and granola.
They’re an excellent source of fiber, providing 8 grams in a single raw cup (81 grams).
Fiber helps slow your digestion of carbs, allowing for a gradual release of sugar into the bloodstream to keep your energy levels stable.
In one study, those who ate 1.5–6 grams of fiber at breakfast reported better mood and energy levels. This was attributed to more stable blood sugar levels, which is important for controlling mood swings and irritability.
Although other sources of whole grains can have this effect, oats may be especially advantageous, as they’re also a great source of iron, with 1 raw cup (81 grams) boasting 19% of your daily needs.
Iron deficiency anemia, one of the most common Nutrient deficiencies and is associated with low iron intake. Its symptoms include fatigue, sluggishness, and mood disorders.
Some research suggests that people experience improvements in these symptoms after eating iron-rich foods or supplementing with iron, but more research is needed.
- Berries
Curiously, eating more fruits and vegetables is linked to lower rates of depression.
Although the mechanism isn’t clear, a diet rich in antioxidants may help manage inflammation associated with depression and other mood disorders.
Berries pack a wide range of antioxidants and phenolic compounds, which play a key role in combatting oxidative stress — an imbalance of harmful compounds in your body.
They’re particularly high in anthocyanins, a pigment that gives certain berries their purple-blue-color. One study associated a diet rich in anthocyanins with a 39% lower risk of depression symptoms.
If you can’t find them fresh, try buying frozen berries — which are frozen at their peak ripeness to retain the maximum amount of antioxidants.
- Nuts and seeds
Nuts and seeds are high in plant-based proteins, healthy fats, and fiber.
Additionally, they provide tryptophan, an amino acid responsible for producing mood-boosting serotonin. Almonds, cashews, peanuts, and walnuts, as well as pumpkin, sesame, and sunflower seeds, are excellent sources.
Moreover, nuts and seeds are a large component of both the MIND and Mediterranean diets, which may support a healthy brain. Each of these diets promotes fresh, whole foods and limits your intake of processed items.
What’s more, a 10-year study in 15,980 people linked moderate nut intake to a 23% lower risk of depression (FYI, I LOVE nuts, both the people and the food kind).
Finally, certain nuts and seeds, such as Brazil nuts, almonds, and pine nuts, are good sources of zinc and selenium. Deficiency in these minerals, which are important for brain function, is associated with higher rates of depression — although more research is needed.
- Coffee
Coffee is the world’s most popular drink, and it may make the world a bit happier, too.
The caffeine in coffee (tea) prevents a naturally occurring compound called adenosine from attaching to brain receptors that promote tiredness, therefore increasing alertness and attention.
Moreover, it increases the release of mood-boosting neurotransmitters, such as dopamine and norepinephrine.
A study in 72 people found that both caffeinated and decaffeinated coffee and tea significantly improved mood compared with a placebo beverage, suggesting that coffee contains other compounds that influence mood.
Researchers attributed this boost in attitude to various phenolic compounds, such as chlorogenic acid. Still, more research is needed.
Everyone here gets tired of me saying “ill just make some teas, tea fixes everything. Looks Like I was correct 😉
- Beans and lentils
In addition to being high in fiber and plant-based protein, beans, and lentils, are full of feel-good nutrients.
They’re an excellent source of B vitamins, which help improve mood by increasing levels of neurotransmitters like serotonin, dopamine, norepinephrine, and gamma-aminobutyric acid (GABA), all of which are important for regulating mood.
Furthermore, B—vitamins play a key role in nerve signaling, which allows proper communication between nerve cells. Low levels of these vitamins, especially B12 and folate, have been linked to mood disorders, such as depression.
Finally, they’re a good source of zinc, magnesium, selenium, and non-heme iron, which may likewise elevate your spirits.
The bottom line
When feeling blue, you may crave calorie-rich, high sugar foods like ice cream or cookies to try to lift your spirits.
While this might give you a sugar rush, it’s unlikely to help you in the long term — and may have negative consequences as well.
Instead, you should aim for wholesome foods that have been shown to not only boost your mood but also your overall health. Try out some of the foods above to kick-start your positivity routine.
by admin | December 23, 2019 3:34 pm | Health, Main, Well Being
I know it’s a little long today but worth it!
When you think about the things that your heart desires and the ways you can get them, there is a stream of joy that comes from deep within you that makes you take significant control of your life. It is like when you think of something or someone that makes you happy, your brain releases endorphins that give you that feeling of joy and happiness. It is these things that help us develop a positive attitude.
According to so many psychological studies, happy people have been shown to have an exceptional quality that allows them to live a better-quality life compared to those who are not. What do you think is the reason for this? Well, the answer is simple. Optimism.
The excellent news about optimism is that you can learn it. In other words, you can train yourself to have positive thinking by merely adopting a mindset full of optimism. According to the law of cause and effect, if you emulate what successful and happy people do, you will start feeling the same and get the outcome they have, hence end up enjoying the same experiences as they do.
How Do Happy People Find Good In The World?
One thing that you must realize is that optimistic people tend to handle situations differently from average people and those who are pessimistic. The first thing is that they focus their minds on the things they want and then work hard to find ways to get those things. In other words, you need to ensure that your goals are clear and have the confidence that no matter how long it will take, you will work hard to accomplish them.
Secondly, optimistic people see the good in every situation; however difficult it may seem. It is vital to bear in mind that things will go wrong at some point in your life, and trust me, that is a good thing! In every difficult situation, there is a dark side and a bright side, and you are the one that will determine what direction you would like to follow. The most important thing is for you to see the positive.
Instead of always looking for an excuse not to like something, choose to see the good in everything. Even in that job that you may seem not to love so much, there is something good in it, and if you look carefully, you will find it. The thing is, while you look, you will become more positive and happier.
Positive thinking only works when you train your mind to be positive and to have an attitude that you can achieve whatever you want in life. The truth is, the brain has been created to have adequate bandwidth to pay attention to one thing at a time. Your job is to keep your mind focused on thoughts that lift you long enough to create neural pathways that help in establishing a new habit.
When you start facing a negative situation or event along the way, remember that what matters most is how you respond to the situation. In other words, it is your response that will influence the outcome. It means that you must find a positive response even when things are not looking up. You can come up with positive affirmations or phrases you can repeat in your mind over and over so that you can overcome negative thoughts. It is this kind of words that will encourage you to have a positive attitude.
Decide To Be Happy
Being happy and living a positive life is a decision that you make. You can choose to see things as glass half empty or half full. Yes, things may not always fall in place. Bad situations will happen to you at some point in life, but that does not mean that you will never have it all. No one can say their life has always been a straight line. You will have some mountains, hills, and valleys along the journey of life. The trick is for you to enjoy every season and choose to count your blessings one by one instead of complaining about what did not go your way.
The people around you will, at some point, disappoint you, but that does not mean that they are bad people or that they hate you. When you look at everyone, choose to see the best intentions on their part. Trust me. Most people are striving hard to do the best the way they could. Instead of focusing on that small thing, they said that you did not like, why not look at the many right actions and words they have done to you before.
Finally, no matter what happens, decide to remain cheerful. In every situation, there is a hidden blessing underneath it. Your job is to find it!
Positive Attitude In Action
If there is anything life has taught each one of us is that when things are going well, it is easy to be happy. However, when we face unexpected setbacks, our faith is put to the test. It is during difficulties that we demonstrate to ourselves and the world around us what our sincere attitude is. Ensure that what you portray is a positive one.
Choosing to have a positive attitude will help you in more ways than you can imagine. When you think positively, your mind, whether conscious or subconscious, will not be able to entertain any negative thoughts or doubts. Once you learn how to think positively, there are so many amazing changes that will happen in your life.
Your brain will begin to operate a state of the abundant flow of feel-good hormones. It will make you feel like a heavy burden has been lifted off your shoulders and suddenly, you are light again. Additionally, you will notice a significant boost in confidence, and you will take on tough assignments that are outside your zone of comfort.
When you reduce your self-limiting thoughts, you release the brakes you have applied in your life and suddenly experience new levels of growth you have never imagined possible. In other words, when you harness the power of positive thinking, you change your whole life.
Let us consider a real-life example of the power of positive thinking.
A child runs outside to play with friends. It is through their running that they develop athletic skills. Interacting with friends through play helps the child develop a team spirit and effective communication skills. Their ability to explore the world around them goes a long way in building their creative talents. It is the simple act of playing with others that helps develop the child into a holistic individual equipped with skills that are valuable in their day to day life.
The truth is, it is these skills that last much longer than the emotion that stirred it up in the first place. Years down the line, it may be this athletic skill that will land them a scholarship as a college athlete, or their team spirit and communication skills that will help them do well in their role as a senior managing partner.
According to Fredrickson, this is referred to as the “broaden and build theory”. This is because, when you have a positive emotion just like a child, your sense of possibilities will broaden, and you’ll have a more opened mind. This, in turn, goes a long way in helping you build new skill sets that will prove to be valuable later in life.
Our Minds Create Our World
Look around you. What can you see? The truth is everything that you see around you, whether a chair or a human being, has been created and first perceived by the mind of an individual. In other words, whatever your mind can conceive and believe, it can directly come into being. Well, some people may think that this is a poor positive thinking strategy that you have heard of over and over again. Up to this time, we had not been able to prove the power of positive thinking scientifically. However, today, we can do that with the help of quantum physics.
What quantum physics has unraveled to us about the human mind, perception, and beliefs about reality is that you can use your mind to alter reality to perfectly fit your viewpoint.
For instance, so many scientists have demonstrated that the universe is made from particles while another group argued that it is made from waves. After many years of arguments, they all decided to take a step back so that they can have a different perspective. It is then that they discovered that the universe was created from waves or particles based on the scientists’ expectations. If they expected that the world was formed from waves, that is precisely what they would see. And if they thought it was created from waves, that is exactly what it appeared to be.
In the same manner, you continue to believe that reality is as it is because you think that certain things are beyond your control. However, the truth is, the fact is as it is because you expect it to be that way. Funny huh?
Well, this same concept explains the reason why so many successful people place so much importance on the power of their minds and thoughts. In other words, they create their realities by what they believe and then go ahead to put their efforts on cultivating their mindset. This is what eventually leads them to phenomenal success and joy. Then you wonder why the average person blames other people for their circumstances and failures. The secret is to look deep inside for the source of both failure and success.
The critical question here is, “if your success in life is based on your mindset, what are you going to do about
by admin | December 9, 2019 8:02 am | Main
Think of your health as the amount of money in your bank account. Just as you’d like to have more money and keep growing, it’s also wise to have more health in your body and keep that growing as well.
And while maintaining a balanced diet may not always be convenient or cheap, it’ll definitely pay off both in the short and long- term health plan you intend to have for your body.
A healthy diet means you’re doing the following on a daily, or in some cases weekly, basis:
- Eating a healthy breakfast
- Eating foods rich in folate, like dark leafy greens, carrots, tomatoes, and bell peppers
- Balancing your intake of lean protein and whole-grain carbohydrates
- Cut back on sugar, salt, fats, and alcohol
- Eat fish 2 or 3 times a week
- 4 to 5 servings of fruits and vegetables per day
- Drink caffeine in moderation
“I would say that the most important thing
is a well-rounded diet that is rich in fruits and vegetables and whole grains and fiber,” says Sally Barclay, a registered dietician at the Nutrition Clinic for Employee Wellness at Iowa State.
A good trick is to divide your plate. Mentally visualize your plate divided into 4 quarters. One quarter should be lean protein the size of your palm is ideal; one quarter should be complex carbohydrates, as brown rice or pasta; the last 2 quarters should be fruits and/or vegetables. Also, a good point to keep in mind is the more colorful your plate, the healthier it is for you.
Enhancing your emotional state:
For a quick pick-me-up, the first thing we crave is pastries or some French fries. But the truth is those foods contain refined carbs which even though they may help the brain produce serotonin, they also cause a quick crash. Serotonin is also known as the “feel-good” hormone which your brain secretes when you feel pride after hitting a milestone or reaching a goal. On the healthy side of the spectrum, whole-grain carbohydrates produce a more lasting effect on your mood and sustain the levels of serotonin in your body.
Maintaining a healthy weight:
Staying within your recommended daily caloric intake and eating moderately sized meals are two ways you can be in control of your weight. Having a healthy weight means you’re reducing your risk of chronic diseases, like heart disease and diabetes just to name a couple.
Boosting your energy levels:
Eating foods high in iron sustains your energy levels throughout the day since the mineral iron helps carry oxygen throughout the body. Examples of food sources rich in iron are spinach, Swiss chard, almonds, and quinoa. Also, snacking on nuts and fruits, and drinking water helps maintain your energy levels.
This is what happens to your body when you start eating a healthy, nutritious diet:
After 1 day:
Fewer hunger pangs
Boost in metabolism
Increased focus and clarity
After 1 week:
Increased energy levels
Better sleep
Decreased bloating
Emotional stability
After 1 month:
Youthful skin
Eating healthy becomes a lifestyle choice
You save money on soft drinks, fatty junk food, and snacks
After 6 months:
Boost in self-confidence
Better sex
Lower blood pressure
Stronger bones
After 1 year:
You’ve reached your goal weight
You’re smarter about your food choices
You feel stronger and more alive
You get sick less often
Your concentration and memory have increased
In their book Perspectives in Nutrition (1990) by Gordon M. Wardlaw and Paul M. Insel, they state that “…nutrients are the nourishing substances in food that are essential for the growth, development, and maintenance of body functions. The essential meaning is that if a nutrient is not present, aspects of function and therefore human health decline. When nutrient intake does not regularly meet the nutrient needs dictated by the cell activity, the metabolic processes slow down or even stop.”
If you think about it from that perspective, you’ll realize that food is much more than just counting calories or reading food labels. It makes us look at food as the sustenance we need to keep going strong for many years to come.
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