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admin 19.07.2015

With the time change and colder weather still upon us, you might find yourself reaching for an extra cup of coffee this Monday morning. What’s my strategy for getting through the days when you are lacking the energy of a busy 16 year old?
Whole Grains [aka the healthy, fiber-filled carbohydrates] like whole-wheat bread, brown rice, and cereal are grain options that keep your blood sugar and energy levels stable. Cashews and Almonds are rich in protein and magnesium, a mineral that plays a key role in converting sugar into energy. Lean meats such as pork, beef, and chicken, contain vitamin B-12, which may help ease insomnia and depression.
Fatty fish, such as salmon, is rich in omega-3 fatty acids, which may protect against depression and be good for heart health. Leafy green vegetables (such as spinach and romaine lettuce) contain folate, a nutrient that may lower the risk of depression. Katie Serbinski, MS, RD, is a registered dietitian and blogger behind Mom to Mom Nutrition, a food and lifestyle blog where Katie shares nutrition know-how, healthy recipes, and musings about motherhood. We feature fit moms who are knowledgeable about fitness and nutrition, and have a passion to inspire others to be healthy. P.S. Ever wondered where all the top fitness tips, quick-glance food lists, fat-loss recipes and metabolism-boosting workouts are kept? Is it pos­si­ble to eat a meal of brain power food before an exam or impor­tant inter­view to “ace” it?
Well you can make cer­tainly your­self more alert, which in turn will likely increase your per­for­mance! Good news albeit weird: Avo­ca­dos and whole grains are great for blood flow to your brain and men­tal abil­ity. Good news: Blue­ber­ries pro­tect the brain from dam­age and increase learn­ing abil­ity and mus­cle func­tion. Good news: Best bet for your brain is to have an all around healthy diet daily which includes all of 1–8 above. You can use sup­ple­ments to take the place of some of the above brain foods, but should seek advice from a cred­i­ble health source. Give sev­eral of the “brain foods” a shot and let us know how they worked for you in the com­ments below!
The National Institute of Medicine reports that an estimated 40 million Americans suffer from some type of anxiety disorder. That is but one form of mental illness.
Eating foods that nourish your overall health and provide key nutrients for mental health fuels the body and mind.  A great example of this is serotonin, which is primarily composed of carbohydrates. The first signs of dehydration are impaired cognitive function (not thinking clearly) and irritability. The health of your gut is indicative of your overall health, both physically and emotionally.
Fascinatingly enough, there are roughly as many neurons in your abdomen as there are in your brain. Your neurons try really hard to pump out serotonin, but as the food isn’t moving anywhere fast, it gums up this process.
Finally, through the power of gravity and peristalsis (the churning movement of your intestines to move food along), the food and gas pass.
Many medications negatively affect B vitamins in the body, making supplementation a good idea.

Iron supplementation can cause constipation, which further contributes to a decline in mood. Eating iron-rich foods comes with the added benefit of them containing other nutrients that can make a person feel better. To get the most iron out of non-heme sources, pair them with foods rich in Vitamin C, like peppers, tomatoes, strawberries and citrus.
Supplements tend to leave your mouth tasting like you’ve been chewing on a fork, and can also cause an upset stomach. You can make a gigantic dent in the toxic load in your food by avoiding all foods that contain high fructose corn syrup: partially hydrogenated oils (trans fats), monosodium glutamate (MSG) and artificial food dyes like caramel coloring, red 40 and blue 3. If you find it in a food, use that as an opportunity to practice effective communication by emailing the food company. Eating less processed food and more fruits, vegetables, whole grains, seeds, nuts and beans is a good idea across the board. New York: Eating moderate amount of almonds daily right from the childhood days can drastically improve health later in life, a study has found. To reach the conclusion, researchers studied the effect that the addition of almonds can have on a person’s diet quality. The results suggest that whole food approaches, like adding almonds to one’s diet, may be an achievable way to improve overall public health. I think back to the days when I would wake up for high school before 6am so I could do a little extra studying and was out the door by 7. Eating every 3 to 4 hours can help to fuel a healthy metabolism, maintain muscle mass and promote a feeling of fullness between meals.
If you only remember one of these tips, this is THE one I want you to remember (and practice). Bad news: Who keeps a serv­ing of salmon hang­ing around when you need your brain to function?
What we consume becomes integrated in our bodies to actually become the compounds that make up our bodies. Increasing fluid consumption overall can help keep everything on an even kilter. Sitting down and having a glass of water can be a total game changer. Keep in mind that alcohol and caffeine can contribute to signs and symptoms of many mental health issues. Healthy bacteria in your intestinal tract can improve your mood, sleep, weight and complexion. A happy gut means a happier human.
PTSD, anxiety, insomnia and depression can take their toll on the health of your intestinal microflora (the healthy bacteria in your gut).
The bacteria contents of yogurt alone are not enough, and if you’re vegan or lactose intolerant, there is no other way to get bacteria from food. This is known as the “gut brain.”  The majority of the serotonin (happy hormone) in the body is actually made in the gut. In the same way we all get when our work goes unnoticed, the neurons stop producing serotonin.
Fiber binds to water, making the food bolus bigger and physically able to press against the intestinal walls. But keep in mind that too much fiber too fast will result in your food moving out too fast.
It’s important to review your medication with your prescriber or pharmacist to see if this affects you.

There is a reason for this: Vitamin D plays a huge role in mental health, and the majority of individuals in the US are deficient.
Most insurance will cover a portion – if not all – of Vitamin D testing, but you have to ask for it in addition to standard blood work. This nutrient is found in seeds, nuts and beans, and can help improve thought patterns and sleep.
It is recommended to only supplement iron under the orders of your primary health care provider. Iron is found in food in two different ways: heme (meat) sources and non-heme (not-meat) sources. Naturally occurring sources of zinc include red meat, dark green leafy vegetables and seeds. The chemical crud that’s shoved into processed food can significantly impair proper cognitive function or exaggerate the signs and symptoms of mental illness. This nasty chemical does a number on the neurological system, and contributes to a host of legit issues, ranging from migraines to mental imbalances. However, note that this article is meant to help you, but it is not meant to replace your need for a mental health care professional or any medications you are currently taking.
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More frequent meals means that your metabolism will stay revved up throughout the day and your blood sugar levels will stay steady (assuming you are eating the “right” foods, read on to learn more). My favorites include cottage cheese, apples and peanut butter, a handful of almonds or walnuts, carrots dipped in hummus, string cheese, or Greek yogurt topped with fruit. Studies show that people who eat breakfast every morning have sustained energy throughout the day.
Your body needs to be fueled with proper nutrients in order to conduct basic functions, emotions or thoughts. As time progresses, you feel tired, irritable, gassy and gross.  That food bolus (gut blob) is sitting on your serotonin (happy). If you’re paying out of pocket, this important test will only set you back about $60. They include fatigue, irritability, impaired cognitive function, increased pain and always feeling cold.
Hell, it’s hard for anyone to think and function well in his or her daily life with chemical compounds bouncing off his or her neurons. The best breakfast is one that doesn’t take long to make and includes a mix of protein, carbohydrate and fat.
Look all around you.  Motivational quotes, inspirational stories, mainstream popular self-help articles and best-selling books on happiness, coping and success are all around you.

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