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

How to Lose Weight without Going on a Diet – Seriously!

Urgh, dieting – is there are more heinous word in the English language? Just the word itself makes you want to run away screaming and dive into a pile of chips, so how on earth do you actually do it? Now that I think about it, do you even need to diet? In fact, it is possible to lose weight or maintain your weight without actually following a diet plan or depriving yourself of anything you truly want to eat – score.

 

Before we get started, at no point am I going to tell you to take pills, cut out foods or actually get on a diet plan. We’re looking at practical advice that can help you to be the weight you want to be and take care of your wellbeing, without “going on a diet” or even exercising, so to speak. The dirty little secret of weight management is you don’t have to starve yourself or exercise hours a day to achieve it. There, I’ve said it. Here are the tried-and-tested tips which, if you actually follow them, do help you to lose or maintain your weight goals.

 

1. Keep your blood sugar level balanced – by snacking: Although your mum always said it would spoil your dinner, snacking is absolutely essential for weight loss and maintenance, as well as your overall wellness. Letting your blood sugar level to rise and dip is the underlying culprit in daytime grogginess, hunger pangs and cravings. To keep your blood sugar level at a low and stable level, you need to eat several small meals a day – say five to seven – instead of two or three large ones. You should aim to consume 300-500 calories in each meal, compared to the average meal of about 1200 calories.

 

2. Eat whatever you want: I bet you didn’t expect to read that! Depriving yourself of the things you want to eat means that you will really feel that lack, and your brain will begin craving that item even more. That food you won’t let yourself have becomes forbidden fruit (well, let’s be honest, forbidden cake) and soon that treat temptation will be too much to bear, and you’ll give in and overindulge. The key here is to limit the amount of the food, rather than eliminate it altogether. If chocolate is your secret love then have a couple of squares – that’s fine! Just don’t eat a family-sized bar in one sitting. A slice of pie? Sure. The whole thing? Perhaps not. As with all things in life and wellness, everything in moderation.

 

3. Eat slowly and chew your food: When you ingest food, it takes about 20 minutes for your body to realise and register that feeling of fullness. That means if you wolf down your dinner, you’ll be reaching for dessert before your stomach has even dealt with the pre-dinner nibbles. Slow down and give your body time to register the food is there by taking small bites and making the meal last at least 20 minutes, as it should.

 

4. Mix up your tastes and textures: Weight management is a psychological game; you trick your body into doing what you want it to do by making the brain think you’ve given it what you’ve conditioned yourself to believe you need. Human beings are creatures of habit, making patterns and associations until food becomes a routine you don’t even think about. Doing something outside that routine, however, registers in your brain in a different way, making it stand out. Therefore, by eating a variety of foods – especially tastes and textures you’ve never tried before – your brain will register you have eaten more foods and will reduce hunger and cravings.

Categories: Blood Sugar, diet, Eat Slowly, Food, level, Lose weight, nbsp, sugar level, Variety, weight, Weight Management

Sugar and Spice: Lower Your Blood Sugar with Cinnamon

Cinnamon is a spice typically used in cooking. Throughout the centuries, this tasty and aromatic spice has been used as a form of traditional medicine to promote good health and well-being. Research has shown the amazing benefits of the spice, and how it can help improve your blood sugar levels.

Cinnamon and Diabetes

If you have diabetes, keeping blood sugar at an acceptable, healthy level can be a constant struggle. But spicing up your life with cinnamon can help.

There are a variety of ways to obtain the sugar regulating benefit of cinnamon. In one instance, it was proven to slow the rate at which the stomach breaks down food and passes on nutrients. Because the stomach empties at a slower rate, your blood sugar levels won’t rise quite as quickly. When cinnamon was added to an individual’s diet, the rate of emptying was proven to decrease by as much as 38 percent.

Insulin sensitivity is related to how an individual is able to regulate the body’s glucose levels. When cinnamon was taken as a part of a regular dietary plan, it was proven to reduce a person’s insulin sensitivity.

Cinnamon can also help individuals improve their fasting blood glucose. This is the blood sugar level that is typically taken eight hours after the previous meal.

Moderation

As with anything, this spice should be used in moderation. Research has shown that individuals who take too much cinnamon throughout the day could be doing more harm than good. Between one to two grams per day is a moderate dosage and can aid in a healthy blood sugar reduction. It can even help improve your overall health.

Wellness and Safety

You can purchase cinnamon in a supplement form, but be sure to select quality brands. Look for items with a seal of quality such as the NSF International and Consumer lab seal. This helps guarantee that the products are safe, contain the actual ingredients stated on the labels and won’t contain harmful chemicals or contaminants.

Cinnamon has been proven safe for individuals with diabetes, but you should consult with your family physician before taking any kind of supplement. It should also be noted that improvements were shown to stop once the individual ceased taking the spice, so to gain the proper benefits, you need to make this consumption a part of your daily dietary plan.

Health Benefits

The health benefits related to cinnamon are astonishing and many natural herbalists utilize this unique spice in their daily practice to relieve all sorts of ailments and conditions. In addition to helping treat diabetes by lowering a person’s blood sugar levels, it is known to relieve arthritis pain, lower bad cholesterol, ease headaches and migraines, and aid in weight loss.

It can be difficult finding the time to include the allotted amount of fruits, vegetables, whole-grains, lean protein, low-fat dairy and fiber in your diet. Adding a few sprinkles of cinnamon to your daily meal plan can help lower your blood sugar level and improve your overall health and wellness. Accompany that with a good vitamin supplement and you can help your body meet its basic nutritional needs and give it the energy and stamina you need to function properly throughout your busy day.

Richard Freeland, the father of a son with diabetes, is constantly on the lookout for proven methods to manage the disease, and appreciates the benefit of cinnamon in helping control blood sugar. Prograde provides only the highest quality nutritional supplements (coupled with nutritional education), vetted and recommended by thousands of health and fitness professionals.

Categories: Blood, Blood Sugar, Cinnamon, complementary, Diabetes, Health Benefits, insulin sensitivity, Sugar, sugar level, sugar levels