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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.

spinach

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! 

salmon

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

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. 

chia pudding

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. 

lentils

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.

avocado

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. 

chocolate

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. 

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.

pepper

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.

Filed Under: Body, Health, Healthy Eats, Mind, Science Tagged With: antioxidants, anxiety, avocado, beans, chocolate, depression, fermented, food-mood connection, ghee, gut, mood, omegas, peppers

6 Superfoods For Age-Defying Beauty!

October 15, 2019 by Joni Leave a Comment

spoons with super foods

1) Goji Berries

goji berries on a tree
Fresh Goji Berries

Goji berries, Hollywood’s hottest new food, are one of the most nutritionally dense foods on earth and house a staggering concentration of vitamins, minerals, amino acids, phytochemicals and essential fatty acids. With such an awesome constitution it is not surprising they are reputed anti-aging marvels. Originating in Tibet and greatly favored in traditional medicine these dried berries have many documented health benefits including boosting immunity, lowering cholesterol, enhancing vision, fighting cancer cells, relieving depression and aiding weight loss.

Goji berries contain 500 times more vitamin C than oranges by weight and more beta-carotene than carrots making them a superb source of vitamin A. Together with vitamin E and essential fatty acids, these berries are ideal for any anti-aging and beauty regime. They also contain polysaccharides, one of which has been found to stimulate the secretion of the rejuvenating human growth hormone by the pituitary gland, as well as B vitamins, 21 minerals and 18 amino acids.

The most well documented case of longevity is that of Li Qing Yuen, who lived to the age of 252. Born in 1678, he is said to have married 14 times with 11 generations of posterity before his death in 1930. Li Qing Yuen reportedly consumed goji berries daily.

A study cited in Dr. Mindell’s book Goji: The Himalayan Health Secret, observed that 67 per cent of elderly people that were given a daily dose of the berries for 3 weeks experienced dramatic immune system enhancement and a significant improvement in spirit and optimism.

Fresh Leaves of Aloe Vera

2) Aloe Vera

Forget Botox, Aloe Vera increases collagen production 100% naturally for a youthful, wrinkle-free complexion and plump, beautiful skin. The ultimate Botox alternative!

The inner gel of the Aloe Vera leaf contains around 200 active compounds with over 75 nutrients. These include 20 minerals, 18 amino acids and 12 vitamins (even vitamin B12 ñ one of the very few plant sources of this vitamin). Aloe Vera also has anti-microbial properties fighting fungi and bacteria and houses anti-inflammatory plant steroids and enzymes. Aloe Vera is known to aid digestion and elimination, boost the immune system, and be highly effective at healing, moisturizing and rejuvenating the skin, naturally stimulating the production of collagen.

Aloe Vera is best eaten fresh when possible (you can order large Aloe Vera leaves which last a few weeks refrigerated). Scrape out the inside gel, avoiding the outside of the leaf which is a strong laxative, and blend with fruit for the ultimate beautifying smoothie. Aloe Vera has a mild flavor though a slight bitter edge, hence is best combined with fruit.

Avocado Growing

3) Avocados

Avocados are smoothing and softening for the skin and easily absorbed; compared with almond, corn, olive, and soybean oils, avocado oil has the highest skin penetration rate.

Avocado also contains vitamin E (excellent for the skin), antioxidant carotenoids and the master antioxidant glutathione that is exceptionally powerful and has anti-carcinogenic potential. High levels of glutathione are found in the liver where the elimination of toxic materials takes place.

Glutathione is effective against pollutants such as cigarette smoke and exhaust fumes as well as ultra-violet radiation. Research is currently exploring the potential benefits of glutathione for numerous conditions including cancer, heart disease, memory loss, arthritis, Parkinson’s disease, eczema, liver disorders, heavy metal poisoning and AIDS.

Beautiful Chlorella

4) Chlorella

The nucleic acids RNA and DNA in Chlorella (one of the highest known sources of such) direct cellular growth and repair and enable our bodies to utilize nutrients more effectively, eliminate toxins and avoid disease. The production of nucleic acids in the body declines progressively as we age, which is no doubt why their intake is recommended by Dr. Benjamin Frank in The No-Aging Diet. Paul Pitchford in Healing With Whole Foods writes that insufficient nucleic acid causes premature aging as well as weakened immunity, Research at the Medical College of Kanazawa in Japan found that mice that were fed chlorella had a 30 per cent increase in life span. Replenishing RNA and DNA can be key to overall health, immunity and longevity.

In addition to nucleic acids, chlorella is jam-packed with vitamins, minerals, antioxidants, enzymes and amino acids, making it an incredibly rejuvenating and health-promoting super food. Spirulina is a virtuous equivalent.

Bee Pollen

5) Bee pollen

When it comes to young and beautiful skin, bee pollen has outstanding gifts. Swedish dermatologist Dr. Lars-Erik Essen uses bee pollen to successfully treat acne and other skin conditions and observes it’s beautifying and anti-aging effects. He reports that bee pollen seems to prevent premature aging of the cells and stimulates growth of new skin tissue. It offers effective protection against dehydration and injects new life into dry cells. It smooths away wrinkles and stimulates a life-giving blood supply to all skin cells. He believes it’s skin rejuvenation properties are due to its high concentration of nucleic acids RNA and DNA, as well as its natural antibiotic action.

Bee pollen has a host of other health-promoting benefits that include fighting infections, lowering cholesterol, strengthening the blood, Boosting the immune system, increasing physical strength and stamina, aiding longevity and enhancing libido! It has been called a ‘prefect food’ because it is so nutritionally complete.

Coconut Oil

6) Coconut oil

Coconut oil speeds up your metabolism and can actually help you loose weight. It is also incredibly beautifying and moisturizing for the skin and has antioxidant properties which protect against free-radical damage, keeping the skin youthful and healthy. Taken internally or externally coconut oil is a great ally for any beauty skin care regime. It also contains lauric acid, an anti-microbial fatty acid that kills bacteria, viruses and fungi.

Ageless Beauty from the Inside Out

Just like your food choices effect your hips they also make a difference in the speed with which you age. Try adding a super food into your daily rotation and watch what happens. That glorious glow comes out to play!

I’m here to support you . We’re here to support each other. So, drop a comment to let us know what your favorite super food for anti-aging is.

Filed Under: Body Tagged With: aloe, anti-aging, avocado, bee pollen, chlorella, cocnut oil, goji, super foods

Ah, Avocado. How Do I Love Thee? Let Me Count the Ways

August 1, 2019 by Joni Leave a Comment

love avocado

I love avocados! And they love me. Check out my Top Ten List on avocado love.

  1. I love that your decadence tastes sinfully delicious, yet it’s the “healthiest” of fats.
  2. I love that you make my skin beautiful. The antioxidants in avocados help to get rid of toxins that promote premature aging and wrinkling of the skin. A lot of the toxins on your facial skin are the residue of makeup. Applying 1 mashed avocado as a facial mask and leaving it on for about 20 minutes before rinsing will help to remove these toxins and soften the skin. I promise, in the end, you will not look like the Wicked Witch of the West.
  3. I love to use you as a spread on my Ezekiel bread toast with a sprinkle of pink Himalayan sea salt, and red pepper flakes.
  4. I love that you make my hair shiny.  One avocado mashed and mixed together with 1 egg and your favorite essential oil is great for conditioning your hair. The healthy oils in the avocado help to moisturize and soften dry and brittle hair, and the vitamin E helps to restore a natural shine to your hair. To obtain these benefits simply massage the avocado and egg mixture into your hair and scalp and leave in for about 20 minutes. Then wash and condition with your favorite shampoo and conditioner.
  5. I love to use you in my salads.  Any kind of salad.
  6. I love to use you on my sandwiches in place of mayonnaise.
  7. I love that you complete me.  Avocados provide all 18 essential amino acids necessary for the body to form a complete protein. Unlike the protein in steak, which is difficult for most people to digest, avocado protein is readily absorbed by the body, because avocados also contain fiber. If you are trying to cut down on animal sources of protein in your diet, or if you are a vegetarian or vegan seeking more protein, avocados are a great nutritional ally to include not merely as an occasional treat, but as a regular part of your diet. Highest protein content of any fruit (yes, it’s a fruit).
  8. I love to use you in my smoothies to add some creamy richness.
  9. I love to scramble you in my egg white omelet.
  10. I love that you help me with my ABCs.  While avocados have a high caloric count (one avocado is 320 calories), the various nutrients and “healthy” fats make it a must-eat. They are an alphabet of vitamins. One avocado provides your body with vitamins A, C, E, K and B6, along with an enormous amount of potassium and “healthy” fat. Perhaps the biggest health benefit of avocados is that by adding avocado to certain foods, you can improve your absorption of nutrients. This means that when you combine other fat burning foods with avocado, you can improve your nutrient absorption up to 400%!

Oh, yes, I truly do love you.

Filed Under: Health, Healthy Eats Tagged With: avocado, fruit

Avocado Salsa

July 7, 2018 by Joni Leave a Comment

Avocado Salsa

I love avocado. It’s full of healthy fats and makes a great hair mask too! I especially love it in this recipe, Avocado Salsa.  Super simple to whip up on a hot day when cooking in a kitchen seems stifling. Give it a whirl and let me know what you think!

I’d love to hear about any tweaks you make.

Avocado SalsaAvocado Salsa

Ingredients:
1 medium avocado cut in small chunks
1/2 cup diced fresh tomatoes
1/2 cup diced yellow or red bell pepper
1/4 cup diced red onion
¼ cup chopped cilantro
Juice of half a 1 lime (or more to taste)
½ tsp sea salt (or to taste)
1-2 tsp chipotle or chili pepper (or to taste)

Directions:
Mix all ingredients together, blending liquid well while ingredients remain chunky.

Serving suggestion: Serve as a side to grilled fish or chicken!

Save

Filed Under: Healthy Eats Tagged With: avocado, recipe, salsa, summer

The Skinny on Fats

October 9, 2014 by Joni Leave a Comment

coconut oil

Have fats gotten a bad wrap? Some have and we can stop being afraid of healthy fats. It’s hurting our health! We now have compelling evidence that low-fat diets rarely work and that eating the right kind of fat is not only good for your heart but may also help you lose weight. This is good news, but hold up before gorging on fats…

Not All Fats Are Created Equal

Heavily processed, hydrogenated “trans” fats used in prepared, packaged foods can be extremely damaging to the body. They can compromise the cardiovascular system, immune system, and contribute to behavior problems. They can also lead to weight gain, skin breakouts, high blood pressure, and liver strain.

That said, our bodies need fat for insulation, vitamin and mineral absorption, and to protect our organs. High-quality fats can steady our metabolism, keep hormone levels even, nourish our skin, hair, and nails, and provide lubrication to keep the body functioning fluidly.

Where to Find Healthy Fats

  • Avocados, olives and coconuts are great sources of healthy fat, along with wild salmon and omega-3 rich organic eggs.
  • Whole nuts and seeds, and their butters like almond butter or tahini
  • Look for the highest-quality organic oils when shopping. Words to look for: organic, first-pressed, cold-pressed, extra-virgin, and unrefined. Avoid expeller-pressed, refined, and solvent extracted.

How to Use Healthy Fats

  • For cooking at high temperatures (stir frying and baking), try butter, ghee (clarified butter), or coconut oil – (If you haven’t tried ghee – do it! It is full of flavor.)
  • When sautéing foods, try organic extra virgin olive oil.
  • Oils like flaxseed, sesame, toasted sesame, walnut, and pumpkin seed are best used unheated in sauces or dressings.

Try this delicious, easy recipe:

Avocado Dip – Prep Time: 3 min /healthy fatsMakes 1 cup

1 large peeled and pitted avocado
2/3 cup plain yogurt, goat yogurt, coconut yogurt, or almond yogurt
1 diced tomato
a squirt of lemon or lime juice
dash or two of cayenne pepper
sea salt and black pepper

  • Mash avocado with a fork until very smooth.
  • Add yogurt, tomato, cayenne.
  • Blend until smooth. This may be done in a food processor, in a blender, or with a fork.
  • Add sea salt and fresh black pepper to taste.
  • Serve chilled with mixed raw vegetables.

Tip: Best made a maximum of 1 hour before serving.

Filed Under: Body, Healthy Eats Tagged With: avocado, coconut oil, fats, featured, ghee, recipe

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