I’m sure everyone can relate to those sluggish or sad days of not wanting to do anything because of your lack of energy, right? Well fear no more, there have been studies done to show that just tweaking your diet a little bit can result in huge changes regarding how you may feel. Joy Bauer, a Master of Science, Registered Dietician, and certified dietitian/nutritionist, states that if you happen to be cranky, irritable, and quick to snap at friends, family, and coworkers, a better eating plan may be just what is needed. Joy gives great strategies to stabilize blood sugars which will then lead to hopefully leveling out your mood. Some of them are:
· Eat every 4-5 hours
o Doing this provides the brain and body with a constant source of fuel.
· Limit refined carbohydrates to help lessen volatile blood sugar swings.
o Concentrated sources of sugar like soda, candy, fruit juice, and syrup can create spikes in blood sugar leaving you feeling cranky and tired.
o Instead include high quality carbs such a vegetables, fruits, beans, pears, brown rice, and oatmeal.
· Incorporate soluble fiber
o Soluble fiber rich foods have the ability to slow down the absorption of sugar in the blood lessening mood swing.
· Incorporate protein with meals and snacks
o This can help you to feel upbeat so make sure to consume poultry, seafood, veal, pork tenderloin, tofu, eggs, or low-fat yogurt.
There are also three nutrients Joy suggests to incorporate into your diet: (good sources)
· Omega-3 fats: mood lifting, alleviates depression (oily fish, canola oil, walnuts)
· Folic acid: low levels in blood are related to depression (lentils, black-eyed peas, oatmeal)
· Vitamin B12: low levels are also related to depression (shellfish, cottage cheese, milk, eggs)
· Vitamin D: relieves mood disorders because it increases the amount of serotonin (fish with bones, fat free/low fat milk, fortified soy milk, egg yolks)
I have found so many tasty, energy boosting recipes that one can make for breakfast, lunch, and dinner; as always there are deserts as well! So, hurry up and get started, happy mood changing!
This post sounds delicious ! I liked how you listed the sources of the key nutrients your body needs. I too, have noticed certain foods I eat throughout the day has an affect on my mood. I know just swapping out Sun-Chips (last resort) for hummus and veggies keeps me energized and focused while at work.
ReplyDeleteI very much enjoyed your post and find it absolutely true. The older I get I notice how different foods affect my moods. This past weekend I ate very poorly due to pressures from group projects, exams and putting on a Girl Scout dance at the elementary school. Today I feel like crud. The food fuel you put in your body is how your body behaves and I am running on empty right now! I especially liked how you put examples of the essential nutrients and good food sources.
ReplyDeleteI am definitely one of those people who can use these tips because some day I just feel really sluggish and I don’t want to do anything I just wish I could just go home and sleep. Even thought I like this tips sometime it can be hard to eat every 4-5 hours if you’re always in a rush going to different places and being way to busy. Also it can be hard to make good choices when you just want something fast to eat or drink. Even thought I think it might be hard I will definitely try this tips to improve my diet because I do want my mood to improve.
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