Good Mood Foods
There are some specific foods to keep an eye on to boost your mood:
- Fruits and Vegetables — An apple a day keeps the doctor away–and maybe the psychiatrist, too. As noted, fruits and veg have been linked to higher levels of happiness.3
- Omega-3 Fatty Acids – This is the good stuff, found in foods like fish and nut oils. Low Omega-3 fatty acids have been correlated to depression and impulsivity. Getting plenty of this in your diet keeps your levels high, that’s a good thing.2
- Chocolate – As a special treat, chocolate may have properties that improve mood and even reduce tension. But remember, the key is to choose real chocolate (dark is best), and in moderation.2
Health Hack from the American Heart Association
eating
Timeless Tips: When Should You Start Eating?
If you’re seated at a table with eight or fewer guests, wait until everyone is served and for the hostess to begin eating before you dig in. At a long banquet table, it’s OK to start when several people are seated and served.
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Nutrition Hack: 3 of 10 Intuitive Eating Principles
Intuitive Eating Principle #3
Make peace with food. Call a truce in the war with food. Get rid of ideas about what you should or shouldn’t eat.
Source
Nutrition Hack: Fuel Up for Exercise
“Eating a healthy breakfast is especially important on days when exercise is on your agenda. Skipping breakfast can leave you feeling lightheaded or lethargic while you’re working out. Choosing the right kind of breakfast is crucial. . . . A plain white bagel or doughnut won’t keep you feeling full for long. A fiber- and protein-rich breakfast may fend off hunger pangs for longer and provide the energy you need to keep your exercise going.”
source
Nutrition Hack: Intuitive Eating
Intuitive eating is an eating style that promotes a healthy attitude toward food and body image. The idea is that you should eat when you’re hungry and stop when you’re full. Though this should be an intuitive process, for many people it’s not. Trusting diet books and so-called experts about what, when, and how to eat can lead you away from trusting your body and its intuition. To eat intuitively, you may need to relearn how to trust your body. To do that, you need to distinguish between physical and emotional hunger:
Physical hunger. This biological urge tells you to replenish nutrients. It builds gradually and has different signals, such as a growling stomach, fatigue, or irritability. It’s satisfied when you eat any food.
Emotional hunger. This is driven by emotional need. Sadness, loneliness, and boredom are some of the feelings that can create cravings for food, often comfort foods. Eating then causes guilt and self-hatred.
SOURCE: HeathLine
Longevity Hack: Eat Your Way to A Long, Healthy Life
Some things about life—and how long we get to enjoy it—are out of our control. But emerging nutrition science research, as well as data collected from people in their 90s and beyond, shows what, when, and how we eat has a profound influence on how long we live.
Health Hack: Fuel Up Before Your Workout
Did You Know: What’s the best thing to eat before a workout, game, or race?
(a) a candy bar or other sugary food 15 minutes before,
(b) a protein shake or bar 30 minutes before,
(c) a low-fat, high-carb meal or snack one to four hours before,
(d) nothing; you should fast.
The answer is usually (c), but it depends on the type, length and intensity of your activity, what you ate on previous days, your metabolism and your personal preferences. If you’re just walking briskly or cycling for 30 to 60 minutes, it doesn’t matter what you eat beforehand.
Fitness Hack: What to Eat If You’re Exercising after Breakfast
If you exercise in the morning, get up early enough to finish breakfast at least one hour before your workout. Be well-fueled going into a workout. Studies suggest eating or drinking carbohydrates before exercise can improve workout performance and may allow you to work out for a longer duration or higher intensity. If you don’t eat, you might feel sluggish or lightheaded when you exercise. If you plan to exercise within an hour after breakfast, eat a light breakfast or drink something such as a sports drink. Emphasize carbohydrates for maximum energy.
Good breakfast options include:
- Whole-grain cereals or bread
- Low-fat milk
- Juice
- A banana
- Yogurt
- A pancake
And remember, if you normally have coffee in the mornings, a cup before your workout is probably OK. Also know that anytime you try a food or drink for the first time before a workout, you risk an upset stomach. Be careful not to overdo it when it comes to how much you eat before exercise
Longevity Tip: What Foods to Eat & What Foods to Avoid
Four Best and Worst Longevity Foods
These four best and four worst foods simplify the Blue Zones food guidelines: Favor beans, greens, root vegetables, fruit, whole grains, nuts, and seeds. People in four of the five “Blue Zones” consume meat, but they do so sparingly, using it as a celebratory food, a small side, or a way to flavor dishes.
FOUR ALWAYS:
- 100% Whole Grains: Farro, quinoa, brown rice, oatmeal, bulgur, cornmeal
- Nuts & Seeds: A handful a day
- Beans, Legumes, Pulses: A cup of cooked beans / pulses per day
- Fruits and Vegetables: 5-10 servings per day
FOUR TO AVOID:
- Sugar-Sweetened Beverages: Empty calories
- Salty Snacks (Potato chips, Cheese doodles, etc): Too much salt and preservatives
- Packaged Sweets (Candy, Packaged cookies and sweets): Empty calories, preservatives, additives
- Processed Meats (Bacon, Sausage, Cold cuts): Linked to cancer, heart disease
Healthy Living ~ Feed Your Mind
Eat with mood in mind
You already know that food choices have an impact on your overall physical health. But some foods can also affect your state of mind.
For example:
- Carbohydrates release serotonin a “feel good” hormone. Just keep simple carbs — foods high in sugar and starch — to a minimum, because that energy surge is short and you’ll crash. Complex carbs, such as vegetables, beans, and whole grains, are better.
- Lean meat, poultry, legumes, and dairy are high in protein. These foods release dopamine and norepinephrine, which boost energy and concentration.
- Highly processed or deep-fried foods tend to leave you feeling down. So will skipping meals.
Start by making one better food choice each day.
For example, swap a big, sweet breakfast pastry for some Greek yogurt with fruit. You’ll still satisfy your sweet tooth, and the protein will help you avoid a mid-morning energy crash. Try adding in a new food swap each week.
