Body

Foods To Boost Your Mood

January 21, 2020 by Joni Leave a Comment

Food is Fuel

Food has the ability to improve your mood. If you have a fairly good diet, you can open up your pantry and come upon plenty of mood-boosting delicacies that are both healthy and delicious.

When you are dealing with any mood changes, whether it is more irritability, anger, or just mood swings, it is a good idea to take a look at your health and lifestyle first. While it might be related to a medical condition that your doctor can help treat, consider what your current lifestyle is like.

Are you drinking alcohol or caffeine more than normal? Do you get enough exercise? How is your stress level?

Another important aspect of your mood and mental health is with your diet. There are quite a few healthy and delicious foods that are not only food for your body, but can help boost your mood as well.

Here are the top 14 foods that are going to give you a nice mood boost.

1. Dark Leafy Greens
The first type of food that can be amazing for your mood is dark, leafy greens. Greens have a variety of nutrients. These include fiber, which balances your blood sugar, B vitamins for brain health, as well as iron.

Studies show that iron deficiency is closely linked to anxiety and disrupted neurotransmitters as well, which provides even more reason to eat these nutritious veggies.

Iron also helps to produce energy, which can lead to positive feelings. While it can be great for boosting your mood, you also want to be sure not to have too much iron. Talk to your doctor to discuss the right amount.

2. Salmon
Salmon acts as a great source of omega-3 fatty acids, which are exceptional for helping to boost your mood. Omega-3 fatty acids act as crucial elements in the development of your nervous system and brain. In geographical areas where the residents eat more fatty fish, they become less likely to get anxious or depressed, so it makes sense that it would be good for your mood!

There are also high amounts of protein as well as vitamins B12 and D in omega-3 fatty foods like salmon. If you haven’t had much salmon before, try adding it into your diet slowly. And please do not buy farm raised salmon. Definitely not your healthy choice!

You can just have a little bit of salmon on your salad with lots of veggies (and leafy greens!), or make a small serving of blackened salmon with brown rice and steamed veggies. Super simple.

3. Turkey
Full of tryptophan, turkey produces a neurotransmitter called serotonin. When you have lower levels of tryptophan in your body, that can lead to less serotonin development as well as an increase in depression and anxiety. Turkey also has tyrosine, an amino acid that is related to neurotransmitters.

Turkey is a healthy, low-fat protein option, so it is great for most people’s diets. Whether you are on a general healthy diet, low-carb or low-fat diet, it is going to work great for you. Start adding turkey to your sandwiches, have roasted turkey for dinner, or use ground turkey in place of ground beef in different recipes.

Some other mood-boosting elements of turkey include vitamins B6 and B12, as well as zinc. Zinc deficiencies often lead to increased occurrences of depression and anxiety.

Other high tryptophan foods include nuts, seeds, tofu, cheese, red meat, chicken, turkey, fish, oats, beans, lentils, and eggs.

4. Chia Seeds
Chia seeds act as another rich source of omega-3 fatty acids, as well as nutrients such as iron, calcium, fiber, and protein. These powerful seeds also contains magnesium, which increases feelings of well-being.

There are so many benefits to chia seeds, that they will not only help aid in boosting your mood along with these other nutritious foods, but they provide overall health and wellness for your body and mind.

The easiest way to incorporate more chai seeds into your diet is by adding them to your smoothie or protein shake. This chia seed pudding is an easy make-ahead treat.

5. Eggs
Eggs were previously thought to be a slightly unhealthy options because of the higher fat content, but many studies have shown that they don’t have the effect on your cholesterol than was once predicted. Of course, if your doctor advises against them, they might still be something to pass up.

However, if you like eggs, definitely add them to your diet to help boost your mood. They are high in vitamins B12 and D, as well as protein. Eggs have choline, which helps with your nervous system, mood, and makes neurotransmitters and selenium, an antioxidant. When you eat antioxidant-rich foods, it helps with your brain health and boosts your mood.

6. Lentils
Next up is lentil, which supply folate, a vitamin that helps your nervous system develop. Those who are deficient in folate experience higher rates of depression. They also contain fiber, which helps with blood sugar, protein, vitamin B6, and iron. Vitamin B6 makes neurotransmitters such as dopamine and serotonin.

If you are not accustomed to eating lentils, just start small by adding some to salads or having soup with lentils in them.

7. Avocados
The good thing about avocados is that not only do they help boost your mood, but they are delicious! Many people love eating avocados but had no idea they could actually be good for you.

It is true that avocados are higher in fat, but it is the healthy type of fat. They contain fiber and vitamins B6, E and C. Another valuable vitamin you can get from avocados is B5, which helps your neurotransmitters develop.

8. Fermented Foods
In the past few years, research has shown a definite link between your brain and gut. Over 90 percent of serotonin gets produced in your digestive system. So, to get your moods back on track, you will need to prioritize your gut health.

These days, researchers have looked at the link between mood and gut bacteria. Some meta-analyses even say that probiotics can help with depression.

Whether your fermented food item of choice is sauerkraut, kombucha, or even dairy-free yogurt, all of these foods are excellent sources of probiotics.

9. Chocolate
There is a reason you tend to feel better and happier after eating chocolate, and it is not just from the sugar. Chocolate, particularly dark chocolate, is amazing for health and wellness. It contains compounds such as phenylethylamine (for endorphins) and anandamide, which researchers call the “bliss” chemical. Not only is chocolate a good source of antioxidants, but it can also improve cognition and mood.

For a healthier option, try to go for the darkest chocolate you are able to enjoy, looking for lower amounts of sugar in the chocolate.

10. Ghee
If you don’t like butter or can’t eat it due to a dairy allergy, you’re in luck! You can instead use ghee, which is made from butter, but doesn’t have the same effect on your body. It also happens to be another great food for improving your mood.

Also known as clarified butter, ghee has a lot of nutritious fats as well as vitamin D. It also helps to heal the digestive tract, which allows your gut bacteria to develop.

11. Sunflower Seeds
A great source of vitamins B6, E, and magnesium, sunflower seeds are a good mood booster for those with allergies to nuts. You can easily switch any type of nut called for in a recipe for sunflower seeds.

Try adding sunflower seeds to your salads, or just having a handful of the seeds as a snack with a piece of fruit or cheese.

12. Almonds
Almonds act as an amazing source of protein, vitamin E, fiber, and magnesium. Vitamin E acts as an antioxidant, which helps fight damage caused by free radicals. This food item also improves your cognition and memory.

Not only can they help improve your mood and your overall health, but they are really easy to add to your diet. There are so many ways to incorporate more almonds into your diet, from dipping apple slices in almond butter, to switching to almond flour in your baked goods when you want a healthier option.

13. Bell Peppers
Before finishing off this list, we can’t forget about bell peppers. All colors of bell peppers are great for you, low in fat, low in carbohydrates, and have lots of vitamins and minerals.

Bell peppers have the antioxidant vitamin C, which helps the functioning of your nervous system and the improvement of your cognition. Studies show that vitamin C reduces your stress and helps with mood.

14. Sardines
Last, but not least, are sardines. These are an acquired taste and not mandatory, but a good option if you enjoy the salty fish. Sardines come with a bunch of mood-boosting elements. In addition to high levels of vitamin B12, sardines have choline, vitamin D, protein, selenium, and omega-3 fatty acids.

Simple Changes = Big Rewards!

Boosting your mood with food is one of the easiest ways to improve your well-being over time. You can see results even if you don’t overhaul your diet right away. Just making one or two changes to your diet to include more mood-friendly foods can be just the thing to change your life for the better.

Whether that change involves getting acquainted with kombucha or keeping a dark chocolate bar in your drawer “in case of emergency”, making tweaks to your diet now can pay dividends in the future.

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The Process to Purify Your Life, Mind, and Soul

December 28, 2019 by Joni Leave a Comment

Detox is needed by the human body. Today’s environment, as well as highly processed foods, contain toxins that are destructive to the immune system. These toxins are any substances which creates harmful and irritating effects to the human body. It can undermine our health by stressing our organs or biochemical functions.

Such alarming results are due to the side effects of taking any forms of drugs (prescription or over-the-counter) or changes in the physiology patterns that are normally different from the usual functioning. These free radicals usually irritate, inflame, age, and degenerate body tissues. Negative ethers, spiritual and psychic influences, negative emotions, and thought patterns are also considered as toxins. All of it stresses the body causing changes in normal physiology that produces specific symptoms.

Your Body Needs Balance

Keep in mind that the body needs to function in balance. However, it can be disturbed when the body takes in more than what it can eliminate or utilize. Toxicity then occurs. It’s dependent on the frequency, potency, or dosage of the present toxins. It can produce rapid or immediate occurrences of symptoms as been displayed by some drugs and several pesticides.

The imbalance being caused by these toxins can be distressful to your life which disrupts you of a sound mind and a good soul. Detoxing is very helpful so that you can purify your body from these harmful toxins regaining your beautiful outlook in life.

Detox Your Entire Being

Detox, also called detoxification, occurs on various levels. Physically, it’s a process that can help in clearing illnesses, congestion, and potential diseases improving the body’s energy. Many detoxification processes are helpful in rejuvenating the body and preventing degeneration.

Detoxification of the mind is important. Cleansing the minds from negative patterns can improve the health of a person. Physical detoxification can also alleviate mental stress. It also helps in terms of emotional aspects of the person where he or she can express and uncover feelings particularly hidden anger, frustrations, fear, or resentments, and later on replace it with love, forgiveness, hope, and joy.

Cleansing processes can also enhance the purpose of a person about how they view life on a more spiritual level. Light detoxification within a few days can help us feel better while a longer detox process can allow a deeper commitment on eating better diets and eliminating abusive habits.

Body detox is a portion of the transformational medicine which instills changes in various levels. Evolution and change are the keys to a person’s healing. Enhancing elimination can help in dealing with and clearing problems from the past, childhood as well as parental patterns, relationship or job stress. Toxic build-up elimination can make a person feel lighter and experience a new horizon of the future.

Daily Detox Habits

Supporting your body’s detoxification can be done in simple ways.

Drinking extra quarts of water each day is good in eliminating more toxins.
Eating more cleansing foods, vegetables and fruits with higher contents of water, and less protein foods are helpful in reducing congestion problems.

There are other levels of progressive detox diets ranging from simple diets to total fasting. However, don’t over detoxify yourself. Extreme fasting, enemas, diuretics, colonics, laxatives, and exercise can start losing the body’s essential nutrients. This also results to a negative balance where mineral-vitamin deficiencies occur which can cause problems in the future. Never forget to maintain the balance to have a better life.

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Detox Herbs Can Do Wonder in Your Lives

December 27, 2019 by Joni Leave a Comment

It is a fact that some pesticides, chemicals, and certain fumes are present in the environment that are affecting your immune system and jeopardizing your health. Moreover, the foods that you eat can lead to a toxic atmosphere lowering your overall immunity. Toxic load is the condition of tissues and cells where internal terrain is developed after food consumption of highly processed foods. Your body needs to be cleansed from these unwanted toxins. The process is called detoxification.

Don’t we detox naturally?

Although you have the kidney and liver which are organs considered as natural detoxifiers filtering out the impurities of the bodies, you need to consider other ways to detoxify your body from toxins. Some of the methods can be extreme like long fasting from juice drinks or dialysis.

Take note, your immune system is the defense mechanism of your body. The idea is disease and infections should be prevented before it affects your whole body through toxin removal. I’ve observed a correlation between the illness frequency of a person and their immune system strength which is composed of complex networks of nodes and lymph channels.

There are detox herbs that are beneficial in making your immune system strong. These herbs are the perfect and natural way of removing toxins from your immune systems to minimize acquired illnesses and to develop your general well-being. Think of it as supporting your body’s natural detoxification processes.

Several herbs for detoxifying are much better for improving your immune systems than others. However, there are specific considerations for the detoxification program that you choose. But the following detox herbs can be used according to your needs.

Psyllium seeds promote healthy bowel movement generally maintaining its good condition. It could be used in helping bowel related problems like diarrhea. This herb is good because it has an absorption property similar to a sponge where it helps in removing the toxins inside your body.
Cascara Sagrada is generally a good natural laxative flushing the toxins out of your system. It also helps in strengthening your colon and other related muscles. This herb is used together with psyllium seeds.
Milk thistle is also a very valuable substance used often to simulate the protein synthesis in the liver. It’s used effectively in soaking up different types of toxins found in drugs and alcohols that can damage your body.
Nettles are used as a portion of the detox herb mixture in cleansing the urinary systems as well as any part of the body.
Burdock roots are also perfect for stronger cleansing needs. It’s helpful in reducing the heavy metals build-up within your body which causes immune system problems.
Dandelion roots are detox herbs having strong cleansing properties appropriate for your liver. It is good for removing the gall bladder wastes and also works well for kidneys if used with other compatible detox herbs.

People really need to consider supporting their detoxification systems due to the presence of toxins in processed foods and in polluted air. Using herbs is not new in detoxification programs because its cleansing and healing properties have been known for so many years.

These herbs can effectively flush out unwanted toxins from your immune system allowing you to look and feel great. It can save you from acquiring severe illnesses. Brilliant detox herbs can really do wonders in a person’s life!

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Avoiding Colds and Flu Naturally

December 26, 2019 by Joni Leave a Comment

This time of the year it’s of utmost importance that we pay attention to strengthening our immune systems naturally. Using certain herbs, foods, supplements and homeopathic remedies can help you avoid catching a cold or flu and build your immune system. If you do catch a virus, they can help
relieve the symptoms and shorten the duration and severity of the illness.

What most people don’t realize is how much your daily diet has an impact on the strength of your immune system. If you or your child are eating sweets daily, processed foods, junk food, drinking soda or other sweetened beverages regularly, you are weakening your immunity and will be more likely to catch viruses. One teaspoon of sugar (soda has about 9-
11 tbsp.) can weaken your immune system for 4 hours. I believe that this is why so many people are now having an extreme difficulty fighting illnesses. (Besides repeated antibiotic use)

Try eating more vegetables, at least 4-5 servings a day!

Along with eggs for breakfast, how about a few pieces of steamed asparagus, some spinach, squash or a few tomato slices. Have a salad with lunch, and at least two vegetables with dinner. Fresh fruit can also bolster vitamin C and help build resistance.

Eat berries daily! Especially frozen – freezing berries breaks the cell wall and releases more color pigments containing the beneficial bioflavanoids.

Avoid all white flour (eat only WHOLE grains), baked goods, sugary cereals, cookies, cakes, candy, and sweets. You’ll feel so much stronger than you realize!

Good Natural Vitamins a MUST!

It’s very important to take a good quality, plant-based not synthetic, multi-vitamin/mineral supplement daily which supplies you with vitamins, minerals, trace minerals, amino acids, essential fatty acids, proanthocyanadines, bioflavanoids, green foods, enzymes and more. Taking 2000-4000 mg. of Vitamin C every day will help you fight infections.

Eating garlic regularly or taking odorless garlic capsules helps fight viral, bacterial, and yeast infections. Bee propolis is known as Russian penicillin and is often found in natural vitamin supplements. It is collected by bees to protect the hives from infection.

Super Antioxidants

I HIGHLY recommend using Super Antioxidants daily! Not only because they help reduce the signs of aging, along with aches and pains, but they can greatly increase your immune system, being 20 – 50 times more potent than Vitamin C and E!

Using Echinacea (purple coneflower) herbal extract regularly can help you avoid or reduce the severity and duration of viral illnesses. 40 drops for an adult taken 4-6 times a day at the first sign of a cold can help you avoid it completely.

Olive Leaf extract is proven more powerful than penicillin in fighting upper respiratory infections, sinus, strep and throat infections! Those with autoimmune diseases should consider using Astragalus instead of Echinacea to strengthen the spleen and immune system. It is a safe, long term immune system tonic.

I know you’ve heard of elderberry syrup by now and for good reason. This natural remedy is packed with antiviral properties, especially against different strains of influenza virus. As a matter of fact, research has shown a standardized black elderberry extract to be effective in vitro against 10 strains of influenza. Check out my recipe here…

Oil of Oregano

My favorite is a high-quality, full-strength Oil of Oregano. It is a very powerful agent against bacterial, viral, parasitic, and fungal infections. I recommend keeping some on hand! It’s an excellent general tonic and immune stimulant. This can be your best defense against the flu!

It can be applied to the skin or taken by mouth, depending on the condition being treated. However, the oil must always be diluted.

There is no documented standard effective dose of oregano oil, but here is a guide for how to use it:

On the skin: For skin conditions or infections, dilute with olive oil at a concentration of 1 teaspoon (5 ml) of olive oil per drop of oregano oil, then apply to the affected area.
Under the tongue: Dilute with olive oil at a ratio of one drop of oregano oil to one drop of olive oil. Place 1–3 drops of this dilution under the tongue, hold it there for a few minutes, then flush with water.
Swallowed: If you’re taking the oregano oil orally, you can put a few drops of it into a cup (237 ml) of water, gargle and then swallow.

If you’re interested in taking oregano oil, but you’re currently taking prescription medications, make sure to consult your doctor before you start.

In addition, oregano oil is not generally recommended for women who are pregnant or breastfeeding.

Therapeutic value of Colloidal Silver

Also consider using Colloidal Silver for excellent anti-viral protection! It works great to help avoid or reduce symptoms of colds and flu. The body has an innate ability to rejuvenate and restore itself to optimum health. When taken daily, Colloidal Silver acts as an optimal immune system supporter by helping the body fight invaders. Medical tests indicate no known adverse effects from the use of properly prepared Colloidal Silver, and there has never been a recorded case of drug interaction with any other medication. The body does not develop a tolerance to Colloidal Silver and no allergic reaction has ever been recorded.

How Colloidal Silver Works

The presence of Colloidal Silver near an invader disables its oxygen-metabolism enzyme, its chemical lung, so to say. Within a few minutes, the invader suffocates and dies, and is cleared out of our bodies by the immune, lymphatic and elimination systems. Unlike pharmaceutical antibiotics, which destroy beneficial enzymes, Colloidal Silver leaves these tissue-cell enzymes intact, as they are radically different than those enzymes of primitive single-celled life. Thus, Colloidal Silver is absolutely safe for humans, reptiles, plants, and all multi-celled living matter.

Not to be underestimated is the value of maintaining good colon health.

The Chinese have long equated respiratory problems with poor bowel function. If waste product is not being removed in a timely fashion then toxins build up in the body, and particularly the respiratory system. Be sure to take herbs which perform a good bowel detox, as well as keep the intestines in fighting shape with friendly bacteria, such as acidophilus or bifidophilus. Enzymes are a must. Take a broad spectrum enzyme combination, both with meals and between meals.

Regular daily exercise and fresh air will also keep your lymph moving and your immune system strong. Try rebounding (jumping on a mini-trampoline) everyday, even if it’s just 2-5 minutes, several times a day.
Be sure to wear a hat when out in the cold. Getting plenty of sleep and daily relaxation to reduce stress will also help. Keeping your self strong and healthy not only protects you from the flu, but many other ills as well.

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Deconstructing Cravings

December 26, 2019 by Joni Leave a Comment

Deconstructing cravings seems like an uphill battle. Mixed signals create chaos in relationships. As they do when it comes to cravings.

Deconstructing your cravings is not that difficult. Understanding that a strong craving is not a signal from the stomach that you’re hungry, but messaging from your brain is an excellent place to start.

Hunger is all about your survival mechanism, but cravings are all about your body communicating with you. From there it’s easy to remember that your brain is looking for something specific. Not just the flavor experience, but fuel to help your body thrive.

What Can Cause Food Cravings?

Below is a chart of all the common food cravings, flavor cravings and eating habits you may experience, the reason behind each craving and all the foods you can eat to fix the craving!

This chart was first published by Colleen Huber on her website and then in her book “CHOOSE YOUR FOODS: Like Your Life Depends on Them, by Colleen Huber, NMD” in 2007.

Craving this:	Reason is:	Restore with this:

COMMON FOOD
Cheese	Essential Fatty Acids deficiency	Omega 3′s (EPA and DHA)– Flax oil, ground flaxseeds, chia seeds, walnuts
	Calcium deficiency	Sesame seeds/ tahini, broccoli, kale, legumes, mustard and turnip greens
Pasta, white bread, pastries	Chromium deficiency	Onion, romaine lettuce, tomato, cinnamon, grapes, apples, sweet potato
Bread and toast	Nitrogen deficiency	Foods containing proteins, i.e.. Green leafy veg, nuts, seeds, legumes, grains
Red meat	Iron deficiency	Beans, legumes, unsulphured prunes, figs+ other dried fruit, seaweed, spinach, cherries, Vitamin C for iron absorption
Popcorn	Stress hormone fluctuations	Medit ation, breathing exercises, exercise, leafy greens, vitamin B and C
Crisps	Chloride deficiency	Celery, olives, tomato, kelp, Himalayan sea salt
	Essential Fatty Acids deficiency	Omega 3′s (EPA and DHA)– Flax oil, ground flaxseeds, chia seeds, walnuts

FLAVOR
Burned Food	Carbon deficiency	Fresh fruits
Acid foods	Magnesium deficiency	Raw cacao nibs/beans/powder, whole grains, beans, nuts, seeds, greens, fruit
Salty Foods	Chloride deficiency	Celery, olives, tomato, kelp, Himalayan sea salt
	Stress hormone fluctuations	Meditation, breathing exercises, exercise, leafy greens, vitamin B and C

SWEETS
Chocolate	Magnesium deficiency	Raw cacao nibs/beans/powder, whole grains, beans, nuts, seeds, greens, fruit, magnesium
Soda, fizzy drinks	Calcium deficiency	Sesame seeds/ tahini, broccoli, kale, legumes, mustard and turnip greens
General sweets	Hypoglycemia (low blood sugar)	Fruit, high fibre foods (beans, legumes), complex carbs (grains), chromium (cinnamon)
	Tryptophan deficiency	Spirulina, pumpkin/sesame/sunflower seeds, raw cacao, oatmeal, sweet potato, spinach, raisins
	Chromium deficiency	Onion, romaine lettuce, tomato, cinnamon, grapes, apples, sweet potato
	Sulphur deficiency	Cruciferous vege (kale, cabbage, etc), cranberries, horseradish, asparagus, carob powder, garlic, onion
	Phosphorus deficiency	Whole grains, pinto beans, pumpkin seeds, brazil nuts, lentils

STIMULANTS
Coffee or black tea	Sulphur deficiency	Cruciferous vege (kale, cabbage, etc), cranberries, horseradish, asparagus, carob powder, garlic, onion
	Iron deficiency	Beans, legumes, unsulphured prunes, figs+ other dried fruit, seaweed, spinach, cherries, Vitamin C for iron absorption
	NaCl (salt) deficiency	Himalayan salt, Apple Cider vinegar, kombucha
	Phosphorous deficiency	Whole grains, pinto beans, pumpkin seeds, brazil nuts, lentils
Alcohol, recreational drugs	Calcium deficiency	Sesame seeds/ tahini, broccoli, kale, legumes, mustard and turnip greens
	Glutamine deficiency	Cabbage, beetroot, beans, spinach, parsley, vegetable juice, bone broth
	Protein deficiency	Green leafy vegetable, nuts, seeds, legumes, grains, beans
	Potassium deficiency	Citrus fruits, bitter green leafy veg, banana, tomato, pineapple, black olives, seaweeds
	Avenin deficiency	Oatmeal, granola, cereals, whole grains
Tobacco	Silicon deficiency	Horsetail herb, nuts, seeds, oats, millet, barley, onions, whole wheat, beetroot. Avoid refined starches
	Tyrosine deficiency	Fruits (esp. avocado and banana), whole grains, oats, legumes, beans, nuts, seeds, Vitamin C, vegetables

EATING HABITS
Lack of appetite	Chloride deficiency	Celery, olives, tomato, kelp, Himalayan salt
	Thiamine (Vitamin B1) deficiency	Whole grains, peanuts, seeds, beans, green and yellow vegetables
	Niacin (Vitamin B3) deficiency	Peanuts, sunflower seeds, wheat bran and wheat germ
	Manganese deficiency	Walnuts, almonds, pecans, whole grains, green leafy veges, pineapple, blueberries
Often overeating	Tryptophan deficiency	Spirulina, pumpkin/sesame/sunflower seeds, raw cacao, oatmeal, sweet potato, spinach, raisins
	Tyrosine deficiency	Fruits (esp. Avocado and banana), whole grains, oats, legumes, beans, nuts, seeds, Vitamin C, veges
	Silicon deficiency	Horsetail herb, nuts, seeds, oats, millet, barley, onions, whole wheat, beetroot. Avoid refined starches
Often snacky	No balanced diet, missing nutrients	Do a detox, substitute junk food for healthy meals

MORE BIZARRE
Crunching on ice	Iron deficiency	Beans, legumes, unsulphured prunes, figs+ other dried fruit, seaweed, spinach, cherries, Vitamin C for iron absorption
Laundry starch	Iron deficiency	Beans, legumes, unsulphured prunes, figs+ other dried fruit, seaweed, spinach, cherries, Vitamin C for iron absorption
Cigarette butts	Iron deficiency	Beans, legumes, unsulphured prunes, figs+ other dried fruit, seaweed, spinach, cherries, Vitamin C for iron absorption

Taming the Cravings

Food cravings are a major roadblock for people trying to maintain a healthy weight or switch to a more healthful diet. Luckily, there are some simple steps to take to handle these cravings.

Reducing stress levels

Pregnant women often experience strong cravings. This may be due to hormonal changes, which are thought to cause some food cravings.

Stress and emotional eating can influence a variety of health issues. Feeling stressed may promote emotional eating and cravings for comfort foods.

One study – Trusted Source found that stressed women are more prone to cravings for sweets than women without stress. Eating due to stress may also cause weight gain and a larger hip circumference.

Stress may also cause weight gain on its own, without extra food cravings. Stress results in higher levels of cortisol, the stress hormone, which may promote belly fat.

Drinking Plenty of Water

Hunger and thirst can produce very similar sensations in the mind, causing it to become confused. One of the easiest ways to reduce food cravings is to make sure the body is hydrated throughout the day.

Drinking plenty of water helps clean out toxins from the body, which may also benefit a person’s overall well-being.

Getting Enough Sleep

A 2013 study found that not getting enough sleep could alter the body’s hormonal balance. This imbalance contributes to overeating and weight gain.

The researchers noted that when the sleep-deprived participants switched to an adequate sleep schedule, they lost weight, which indicates that their hormones were brought back into balance.

Eating Enough Protein

A healthful diet should contain plenty of lean sources of protein, as they may help reduce cravings.

A study in the journal Obesity found that overweight men were able to reduce their cravings by up to 60 percent by getting 25 percent of their daily calorie intake from protein.

The same study found that a high protein diet helped reduce the desire for nighttime snacks by 50 percent.

Chewing Gum

Chewing gum keeps the mouth busy and may help reduce both sweet and salty cravings.

One study found a small but significant difference in sweet and salty snack consumption among people who chewed gum and those who did not. Those who chewed gum rated themselves less hungry, had fewer cravings for snacks, and felt fuller than those who did not chew gum.

Changing the Scenery

Changing habits, such as stopping at the park instead of picking up fast food on the way home, can help to reduce cravings in the long-term.

Replacing habits can be difficult, and some food cravings may be due to long-term habits. For instance, if someone gets fast food on their way home from work every day, this practice may reinforce their cravings.

In situations like these, it is best to start new habits. This can be as easy as taking a new route home from work or stopping at the park for a quick walk instead.

For cravings at home, it may help to take a walk around the block, take a shower, or even call a friend. These things may help distract a person from their craving long enough for it to subside.

Avoiding Hunger

A healthful diet does not include frequent hunger pangs. In fact, under-eating can make food cravings worse.

When the body is very hungry, it may crave more calorie-dense foods than usual, including fried and processed foods.

Instead of waiting for intense feelings of hunger, it is better to have a regular pattern of meals and healthful snacks planned throughout the day to avoid potential cravings.

Controlling Portions

It can help to put this treat at the end of a healthful habit, such as going for a walk or completing an exercise routine.

For some people, completely avoiding the food they crave may make these cravings worse. This can lead to overeating or feeling miserable without that food. In this case, it may be better to satisfy the cravings with a small, portion-controlled treat.

If a person is prone to binge eating, a better option is to replace the craving altogether.

Did you recognize any food cravings that you experience in the chart above? Do you have your own questions, comments or feedback to add? Then leave your thoughts below!

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Reduce Your Stress With Mindfulness

December 19, 2019 by Joni Leave a Comment

Stress is something that everyone has and comes up in everyone’s daily life. Some days are, of course, worse than others. In most cases, we can handle our daily stress but when the stress keeps piling on it can be difficult to manage. Mindfulness is one way you can manage your stress, recognize the triggers, and work through that stress to remove it from your life and move on with your day. If you aren’t sure how mindfulness will reduce your stress, or even help with it at all, here are a few things to consider.

Work Through What Matters

Stress can come from a variety of areas in your life and unfortunately some of those stresses don’t matter. That is to say that they may matter in the moment, but they are not priorities. One way to reduce your stress with mindfulness is to focus on the items that are important and need your focus versus the things that do not. An example of this would be having your mind cluttered with what someone said about you or gossip that is affecting your day. These are things that can and need to be reduced from your life because they are causing unnecessary stress. Once these are removed you can focus on the things that do matter like the appointments you have later in the week.

Take Time to Breathe

This may sound like a very basic concept, but taking time to breathe can help you reduce the stress in your life. The trick to this is to actually learn breathing techniques that can help you reduce your heart rate and keep your body and emotions in check. Once you learn a few breathing techniques, you can apply them at the appropriate times and help refocus yourself, reduce the stress, and deal with any fallout from that stress effectively.

Changing Your Reaction

Often stress is caused from our immediate reaction to the stress or the thing causing the stress. We take in the immediate reaction and let it explode in our minds. This causes a massive amount of panic over something that likely doesn’t need that sort of reaction. An example of this would be reacting to a new item on your to-do list that is unexpected. You may panic wondering how you will complete the task with the other tasks you have. Instead, you can use mindfulness to refocus and realize that the task can be worked in with another task or handled quickly and moved to your completed list.

Though mindfulness does take some time, it can help you with the stress in your life and reducing that stress into manageable categories or amounts. As you get into mindfulness you will start to find new ways it can help you and new methods to use.

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