Mood-Boosting Ingredients To Add To Your Diet

We’ve all been there – it reaches 3pm and we start to feel really low and grumpy if we don’t get our sugar fix. However, nutritionists would argue that it’s not the sugar we need to load up on, but rather brown rice and mung beans a few hours before to stave off the low mood. If you maintain a good blood sugar level throughout the afternoon, you won’t get that predictable slump when you reach the mid-afternoon snack stage. Researchers have found certain foods have the ability to alter our moods, stave off depression and improve our wellbeing, making us happier overall. Many people are depressed or anxious for seemingly no reason, but the answer could actually lie in their kitchen. It seems that we really are what we eat, especially when it comes to our mood. When used in conjunction with moderate exercise and a healthy diet overall, some foods can boost the levels of serotonin in the brain which helps us achieve a balanced mind and body. But even better than that is that some of these foods aren’t as boring as you may think – you can find some really delectable ingredients that will actually make you happier!

Fruit is first on the list and it comes as no surprise that this group of ingredients is good for our mood, being loaded with vitamins and minerals that our bodies just lap up. Studies have shown that eating between four and 11 bananas each week can improve our happiness, as they are rich in potassium and amino acids which trigger the body to make tryptophan. This is a feel good hormone that stimulates serotonin, for a balanced mood. Other fruits which are high in B vitamins and folate are blueberries, avocados and pineapples. Any foods that are high in B vitamins and folate are great for your mood, as they stimulate amino acids that create serotonin. Oily fish are also superfoods that are loaded with omega-3 fatty acids which lower the level of inflammation and help to rebuild the brain to create serotonin. Omega-3s are wonderful for developing good brain health and the more you eat, the less depressed you’ll become. As well as oily fish, such as salmon and tuna, you should add prawns and lobster to your diet, as these contain B vitamins, magnesium and zinc. Add to such meals a dose of legumes, which everybody should add to their diet. Loaded with protein, fibre and devoid of fat, they are great for cleaning up your intestines and providing your body with nutrients. Legumes such as kidney beans, bertolli beans and chickpeas are the best choice, as these help to balance your blood sugar levels which is vital for maintaining an even temper.

 

Basmati rice is a surprising addition, but did you know that the low glycaemic index of this starch doesn’t lead the blood sugar levels in your body to fluctuate, so you maintain an even sugar level. We all know that nuts are great as a snack food for providing the body with essential oils and fibre, but they also balance your mood – in particular, brazil nuts can provide selenium. Selenium is a micronutrient which combats thyroid dysfunction, a condition that promotes depression, fatigue and moodiness. Just three nuts a day can provide your daily dose of selenium. Dairy foods are an excellent source of vitamin D, B vitamins, zinc and magnesium, all of which encourage serotonin production, and cottage cheese is also high in amino acids to generate tryptophan. Lastly, chocolate is actually a health food! One small piece of dark chocolate a day can alleviate some symptoms of chocolate. However, gorging on chocolate as a comfort food will not work in this way – it needs to be high in cocoa and limited to one small square.

 

 

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Categories: amino acids, Blood Sugar, boosting ingredients, mood, mood boosting, oily fish, Sugar, sugar level, sugar levels

Mood-Boosting Ingredients To Add To Your Diet

We’ve all been there – it reaches 3pm and we start to feel really low and grumpy if we don’t get our sugar fix. However, nutritionists would argue that it’s not the sugar we need to load up on, but rather brown rice and mung beans a few hours before to stave off the low mood. If you maintain a good blood sugar level throughout the afternoon, you won’t get that predictable slump when you reach the mid-afternoon snack stage. Researchers have found certain foods have the ability to alter our moods, stave off depression and improve our wellbeing, making us happier overall. Many people are depressed or anxious for seemingly no reason, but the answer could actually lie in their kitchen. It seems that we really are what we eat, especially when it comes to our mood. When used in conjunction with moderate exercise and a healthy diet overall, some foods can boost the levels of serotonin in the brain which helps us achieve a balanced mind and body. But even better than that is that some of these foods aren’t as boring as you may think – you can find some really delectable ingredients that will actually make you happier!

Fruit is first on the list and it comes as no surprise that this group of ingredients is good for our mood, being loaded with vitamins and minerals that our bodies just lap up. Studies have shown that eating between four and 11 bananas each week can improve our happiness, as they are rich in potassium and amino acids which trigger the body to make tryptophan. This is a feel good hormone that stimulates serotonin, for a balanced mood. Other fruits which are high in B vitamins and folate are blueberries, avocados and pineapples. Any foods that are high in B vitamins and folate are great for your mood, as they stimulate amino acids that create serotonin. Oily fish are also superfoods that are loaded with omega-3 fatty acids which lower the level of inflammation and help to rebuild the brain to create serotonin. Omega-3s are wonderful for developing good brain health and the more you eat, the less depressed you’ll become. As well as oily fish, such as salmon and tuna, you should add prawns and lobster to your diet, as these contain B vitamins, magnesium and zinc. Add to such meals a dose of legumes, which everybody should add to their diet. Loaded with protein, fibre and devoid of fat, they are great for cleaning up your intestines and providing your body with nutrients. Legumes such as kidney beans, bertolli beans and chickpeas are the best choice, as these help to balance your blood sugar levels which is vital for maintaining an even temper.

 

Basmati rice is a surprising addition, but did you know that the low glycaemic index of this starch doesn’t lead the blood sugar levels in your body to fluctuate, so you maintain an even sugar level. We all know that nuts are great as a snack food for providing the body with essential oils and fibre, but they also balance your mood – in particular, brazil nuts can provide selenium. Selenium is a micronutrient which combats thyroid dysfunction, a condition that promotes depression, fatigue and moodiness. Just three nuts a day can provide your daily dose of selenium. Dairy foods are an excellent source of vitamin D, B vitamins, zinc and magnesium, all of which encourage serotonin production, and cottage cheese is also high in amino acids to generate tryptophan. Lastly, chocolate is actually a health food! One small piece of dark chocolate a day can alleviate some symptoms of chocolate. However, gorging on chocolate as a comfort food will not work in this way – it needs to be high in cocoa and limited to one small square.

Categories: amino acids, Blood Sugar, body, Food, foods, hormones, mood, oily fish, Sugar, sugar level, sugar levels

Diet Dos and Don’ts: Principles for a Healthy Eating Plan

There are loads of superfoods and special extras that can help enhance a healthy diet, but what are the basics you need in place to support your wellbeing? Let’s take a look at the main advice you need to get your wellness in order:

 

1. Base your meals on starchy foods: Of all the foods you eat, starchy foods – including potatoes, cereals, pasta, rice and bread – should make up roughly a third. Carbs and starch have gained a bit of an unfair reputation in the dieting world, with most of us worrying about our waistlines. However, gram for gram, starchy foods contain fewer than half the calories of fat, so try to include at least one starchy food with each main meal.

 

2. Eat plenty of fruits and vegetables: They say you need to eat your five-a-day, and so many of us feel good about ourselves if we approach the three or four mark. However, you need to eat AT LEAST five portions of fruit and veg every day to guard your wellness against chronic diseases. Try to get a few more portions in place by chopping a banana over your breakfast cereal, drinking a glass of 100% unsweetened fruit juice or swapping your usual mid-morning snack for some dried fruit.

 

3. Eat fish more often: Of your recommended two portions of fish a week, at least one portion should be oily fish. As well as containing the protein, vitamins and minerals found in all fish, oily fish is packed with omega-3 fats, which may help to prevent heart disease. Try to get a variety of oily fish in your diet – including salmon, mackerel, trout, herring, fresh tuna, sardines and pilchards – as well as a variety on non-oily fish like haddock, plaice, coley, cod, tinned tuna, skate and hake.

 

4. Eat saturated fat less often: While you do need some fat in your diet, the amount and type of fat you’re eating is very significant. If you consume too much saturated fat – found in foods , such as hard cheese, cakes, biscuits, sausages, cream, butter, lard and pies – you can increase your blood cholesterol level, which, in turn, raises your risk of developing heart disease. Replace saturated fats with healthier, unsaturated versions, such as vegetable oils, oily fish and avocados.

 

5. Eat sugar less often: While we’re on things to avoid, if you live in the UK it’s likely that you eat too much sugar – we all do! Sugary foods and drinks, including alcoholic ones, contribute to weight gain and tooth decay, so cut down on sugary fizzy drinks, alcoholic drinks, cakes, biscuits and pastries, and focus on the sugars that are found naturally in foods such as fruit and milk.

 

6. Eat less salt: The chances are that you eat too much salt, even if you don’t add any to your food. Eating too much salt can raise your blood pressure, which eventually increases your risk of developing heart disease or having a stroke. Cut down with the help of trusty food labels; if there’s more than 1.5g of salt per 100g, the food is high in salt and should be avoided. Anyone over the age of 11 should eat no more than 6g of salt a day. Younger children should have even less.

 

7. Drink lots of water: To keep from getting dehydrated, you need to drink about 1.2 litres of fluid every day. While all non-alcoholic drinks count, your best options are water, milk and fruit juices. As sugary soft and fizzy drinks are high in added sugar and calories, why would you bother?

Categories: alcoholic drinks, cakes biscuits, developing heart, Fish, fizzy drinks, foods, Fruit and Veg, heart disease, oily fish, Starches, starchy foods

Red Meat and Eggs: Man Food to Help Build Strong Muscles

Building muscle mass isn’t just a fitness issue; it also concerns other wellness elements, such as diet. Not only do you need plenty of carbs for energy and protein for muscle growth and repair, but there are several muscle-friendly foods which are greatly beneficial to your well-being, and can help you get the most out of your workouts in the process.

 

Eggs – The list for the benefits of eggs is as long as your arm; they are packed with folate, riboflavin, zinc, phosphorus, iron and vitamins B6, B12, D and E. On top of this, the proteins in eggs have the highest biological value, which means they are the best for supporting your body. If you’re concerned about the yolk’s cholesterol content, you actually need that little bit of yolk to facilitate muscle contractions and break down fat.

 

Almonds – This is the best source in the world for alpha-tocopherol vitamin E, which is a potent antioxidant that will reverse the effects of free radicals on your muscles. Plus, almonds are high in fibre and omega-3 fatty acids, and reduce your risk of diseases like Alzheimer’s.

 

Oily Fish – The omega-3 fatty acids found in fish like salmon and tuna decrease the breakage of protein after your workouts, and enhance the recovery process of your muscles. Plus, Louisiana State University researchers found that oily fish improves heart health and reduces your risk of type 2 diabetes.

 

Yoghurt – This is one of the few foods found in nature that contains Conjugated Linoleic Acid (CLA) – a special kind of fat that reduces overall body fat. Plus, yoghurt is the perfect combo of carbs, proteins and calcium you need for stronger bones and growing muscles.

 

Lean Red Meat – Red meat offers two, crucial muscle-building nutrients; zinc and iron, but more than that, lean read meat is the number one natural food source for creatine. When shopping, remember you want lean cuts; otherwise you’re eating products that are high in cholesterol.

 

Olive Oil – In healthy oils, monounsaturated fats work to prevent the breakdown of your muscles. Using extra virgin olive oil is even better because it contains high levels of vitamin E which, as you now know, helps to fight the effects of free radicals on muscle breakdown. Plus, olive oil has been known to reduce your risk of heart disease, colon cancer, osteoporosis, premature ageing and diabetes.

Categories: Eggs, fatty acids, Free Radicals, meat, Muscle, muscles, nbsp, oily fish, olive oil, red meat, strong muscles

Fishy Findings: Omega-3"s May Increase Prostate Cancer Risk

Wellness enthusiasts always seem to be going on about omega-3 fatty acids. The anti-inflammatory properties of this compound, found naturally in oily fish, are widely believed to protect your well-being against heart attacks, strokes, arthritis and various cancers, but a new study has called the benefits of omega-3s into question.

 

A team from Fred Hutchinson Cancer Research Centre in Seattle has reported that, if you’re a man with high levels of omega-3 in your blood, you’re 43% more likely to have prostate cancer, and 71% more likely to have aggressive “high-grade” tumors than those not taking supplements. In Britain alone, high street sales of omega-3 supplements are estimated to reach £116 million each year, making it one of the most popular supplements to take in this country.

 

For the study, which was published in the Journal of the National Cancer Institute, the researchers compared blood samples from 834 prostate cancer patient against 1,393 healthy controls. While the researchers were unclear as to why omega-3 supplements increased the risk of prostate cancer, they surmised that the effect could be related to how your body converts fatty acids into compounds that damage cells and DNA, and suppress the immune system. The researchers also didn’t look at how exactly omega-3 might affect your progression of prostate cancer, if you already have the disease. Still, according to Dr Alan Kristal, senior author of the paper, “We’ve shown once again that use of nutritional supplements may be harmful.”

 

Dr Iain Frame, Director of Research at Prostate Cancer UK commented, “Omega 3, such as is found in oily fish, has been the focus of a large amount of research in recent years, the majority of which points to it having wide ranging health benefits when eaten as part of a balanced diet. Therefore we would not encourage any man to change their diet as a result of this study, but to speak to their doctor if they have any concerns about prostate cancer.” Sarah Williams, health information officer at Cancer Research UK, added, “The evidence as to whether omega 3 fats affect prostate cancer risk is mixed and unfortunately this study doesn’t resolve the debate. Prostate cancer is one of the most common cancers, and the risk increases as men get older.”

Categories: cancer research, Cancer Risk, fatty acids, oily fish, Omega-3, prostate cancer, Research

The Fine Line Lies: Why You Just Can’t Get Rid of Wrinkles

No matter what anti-ageing beauty products promise, you can’t avoid wrinkles. I don’t care how many creams you slather over your face, or how many treatments you undergo, those fine lines will appear sooner or later, and you’ll probably be much happier if you just accept the fact and get on with it. However, the beauty and wellness industry is responsible for perpetrating five myths about wrinkles, which you may need to realise before you can move on with your life and just be happy.

 

1. More expensive wrinkle creams are more effective.

While some wrinkle creams are more effective than others, that is not to say that there’s a direct correlation in terms of price. Otherwise, you’d be able to tell how much money a person has just by the wrinkles on their face! Plus, no cream will ever completely rid your face of wrinkles, and any beauty company that promises otherwise is a big fat liar.

 

2. You only get wrinkles from sun exposure.

Yes, sunlight is a huge factor in how early you start to wrinkle up, but there are other causes too. Wrinkles are a natural part of growing older, which you can tell by the fact that we get wrinklier in the UK compared to people in sunnier countries. However, applying sun cream before leaving the house can ward of UVA and UVB rays, which increase your fine lines.

 

3. You can get rid of wrinkles by drinking plenty of water.

People tend to believe this one because water keeps your skin hydrated and is responsible for flushing toxins out of the body. While this can give your skin a more youthful glow – and is beneficial to your well-being – drinking eight to 10 glasses of water a day cannot prevent wrinkles.

 

4. Oily fish can ward of wrinkles.

This isn’t backed up by evidence, and even though oily fish is beneficial to heart health, that tuna sandwich is doing nothing for your skin. According to the World Health Organisation, it’s dangerous to eat more than 12 ounces of fish in a week.

 

5. Facial exercises can prevent premature wrinkling.

Actually, the opposite is true; moving your facial muscles more increases your chances of wrinkles appearing. Unfortunately, this is another reason why you just can’t avoid wrinkles.

Categories: anti-ageing, avoid wrinkles, Fine Lines, oily fish, Sun Exposure, Water, wrinkle creams, Wrinkles

Why Two Tuna Sandwiches a Week Could Prevent Breast Cancer

Oily fish can prevent a variety of health concerns, the most commonly cited one being heart disease. However, a new study, published in British Medical Journal, found that oily fish can protect your wellbeing against breast cancer. Based in China, the researchers found that women eating two helpings a week of oily fish, such as salmon, cut their breast cancer risk by up to 14%.

The researchers looked at the results of 26 studies from the United States, Europe and Asia. Put together, the data included over 800,000 participants and over 20,000 cases of breast cancer. In Asian populations, where fish intake is much higher, the risk of breast cancer was lowest. The results of the analysis also revealed that for every extra 0.1g or 0.1% of energy per day derived from omega-3 fatty acids in fish, breast cancer risk was reduced by 5%. To achieve this, you need to eat two portions of salmon, tuna, sardines or other oily fish twice a week.

According to Katherine Woods, Research Information Manager at Breast Cancer Campaign, ‘While this research reported a reduction in breast cancer risk of 14% for women consuming the highest levels of a particular type of fatty acid, it is important to note that body mass index (BMI) was not factored into the findings which could go some way to explaining this link. Further research is needed in order to understand any links between BMI, fatty acids found in fish and breast cancer risk. Maintaining a healthy weight, exercise and reducing alcohol intake can help reduce the risk of breast cancer and other diseases.’

Sally Greenbrook, Breakthrough Breast Cancer’s Senior Policy Officer, commented, ‘It’s difficult to say with any certainty which foods or dietary factors have an impact on breast cancer risk, since we all eat a variety of different foods, and our diet changes over our lifetime. The study found that fatty acids found in fish could be associated with a lower risk of breast cancer, but there’s not enough evidence yet to suggest eating fish will reduce a person’s individual risk. However, we do recommend that all people eat a healthy balanced diet for their general health and wellbeing, of which fish can certainly form a part.’

 

Categories: breast cancer, oily fish, Research