July 14th, 2009 -- Posted in Fitness and Nutrition |
Do you find yourself getting overly anxious, a bit cranky for no reason or maybe even a little depressed at times and you just can’t figure out why? Maybe it’s what you are eating, or should I say what you are NOT eating. Studies have shown that while some foods can make you feel guilty, cranky or even sleepy, there are some foods that can provide a more pleasant effect keeping you calm and happy.
It is true that those wonderful sticky, sweet or hearty and salty foods that we now call our “comfort foods” lift our spirits for the short-term; they also provide a horrid crash causing us to be cranky and tired afterwards. According to James S. Gordon, a professor at Georgetown University, “The right foods can have a positive and long-term effect on the physiological imbalances that leave people depressed or anxious.” Adding some simple, yet key foods to your menu can really give you a lift.
If you’ve spent a few days on one of those no-carb, high protein diets you know that it is really no fun. Scientists even say that it can be very depressing. A nutritional biochemist, Judith Wurtman tells us that “Our brains can only make serotonin when we eat starchy carbs, such as breads and cereals, without proteins. That is why without them you become anxious, impatient and tired.” There as even been studies to suggest that low-carb diets can even interfere with the mood benefits we get from exercise. When studied, people who only ate 20grams of carbs a day, the equivalent to a small bowl of cereal, felt more negative about their workouts and just plain crankier in general.
This does not mean you have a good reason to be eating those super-sized fries at the local fast-food joint or heading down to the local bakery to buy the biggest loaf of bread they have. Low-fat carbs, such as whole grains are the ones that give you all the focused energy of increased serotonin production but none of the sluggishness that comes from fat. For a more upbeat mood it is recommended that you should have one carbohydrate snack a day and when possible, for the best results a protein free dinner.
Other sources of “Good-Mood Food” that are more well known are Vitamin D and Sources of Omega-3. Although your body produces Vitamin D with exposure to the sun, it has been shown that people who have taken Vitamin D supplements for a year have shown significant improvement of their mood. Many cases of depression have been attributed to a Vitamin D deficiency. There aren’t many foods that naturally contain Vitamin D, mostly fatty fish, liver, and beef, but milk is fortified with it. That is why it is recommended that has person has 3 servings of dairy a day, you can choose a dairy that contains whey protein such as any yogurt, except Greek Style. We all have heard that Omega-3 is good for our arteries and heart, but it also has been well-proven to affect our brain chemistry. Omega-3s has been shown to get just as good results and in some cases even better, in treating depression as the prescription serotonin boosters such as Prozac. Experts recommend eating fish at least 3 times a week. Another source of Omega-3 is DHA-fortified eggs. If these options do not sound appealing to you there are also many good supplements on the market, just make sure that you are getting EPA and DHA, the Omega-3s that are critical to brain health.
One more source of “Good-Mood Foods” I would like to talk about is Fats. That’s right, I said Fats! Everyone’s brain should be at least 60% fat, according to scientist. Nutritionist, Susan Kleiner tell us, “Your brain needs fat to function, which is why diets with less than 25% of their calories from fat have been shown to heighten anxiety, frustration and anger.” Now just like carbohydrates, this doesn’t give a person free rein at the dessert table or justification for that quart of their favorite ice cream. You need to choose your fats wisely. High-fat foods can reduce your energy and trans fats not only block your arteries and the small vessels to your brain, but they also block the neurotransmitter signals in your brain, this leads to a negative impact on your mood. Good sources of fat would be things like olive oil and nuts, also know as monounsaturated fats. These fats are great for your heart and mood. You should try to get at least 5 servings a day, but be realistic on what constitutes a serving, because even the best fats can still end up on the thighs or around the mid-section. Good examples of proper servings could be 1 teaspoon of olive oil, 8 black olives, 6 almonds or 1 slice of avocado.
Now I know that most of you are saying, “My Life is SO busy that I can’t find time to eat, much less find time to eat right!” Believe I do understand the stresses that today’s busy schedules put on people. If you visit my site www.BeFitWithMe.com you will see many supplements that can really assist you in getting the proper nutrition your body needs. We have a meal supplement shake called Shakeology that will provide you with all the nutrition your body needs on a daily basis as well as assist you in losing weight. Team Beachbody also offers a complete line of Vitamins and Supplements that you can use to fill in the gaps you miss throughout your busy day.
These are just some of the examples of how you can change your mood or even your outlook on a day just by the foods you eat. A proper diet is not only good for you, but depending on your mood it can be GREAT for all others around you! Do your body right; adopt a regular fitness program and a healthy nutrition plan. It has not only been proven to make you feel better and possibly live longer, but as you have seen in this article you can even have more friends.
If you would like to find out more on any of the Team Beachbody products or how you can get fit and make money please contact me at dfordham@befitwithme.com.
June 1st, 2009 -- Posted in Fitness and Nutrition |
I have had a lot of people ask me, “I want to get into shape, does that mean I have to stop drinking when I go out with friends?” My answer to them is always No, not necessarily. Besides, studies keep telling us that a bit of alcohol in your diet enhances your health and lengthens your life span. All you may know now is that the last time you hit the bar, you woke up feeling like someone was using a jackhammer on your head, leaving you to wonder, “How can this have been good for me?”
The truth is it isn’t. A hangover means you’ve done damage that needs to be reversed. Unfortunately, a common remedy is a greasy meal, which further damages your system and hinders your weight loss plans. But there’s no doubt that a drink every now and then can help lift your spirits and diminish stress. But all cocktails are not created equal. Just like when you make the decision to start a workout program and lose weight, you have to change the way you eat, you also need to know what you can drink or not and how much. If you don’t make these changes hand-in-hand you will hinder your results with your P90X or ChaLean Xtreme Workout Programs that you bust your butt on each day.
Here are some facts you should consider:
The Best
Red wine. Much has been written about wine’s high antioxidant content, the chemical resveratrol, and how wine drinkers are the healthiest sect of those who imbibe regularly. A handful of large-scale, long-term studies on wine have shown that those who drink heavily outlive the all out hard core drinkers, and those who drink in moderation outlive everyone. This has led to a huge increase in wine production in the U.S.Keep in mind that while you hear a lot about the difference between red and white wines, in virtually every study, both have been shown to improve health. Red wine and its high antioxidant content gain most of the attention, but two recent studies gave white wine a higher rating for both free radical reduction and cardiovascular health. It seems that you can’t go wrong either way.
Downside . . . . The sulfates in red wine negatively affect many people, often leading to an inability to sleep. And if you can’t sleep, you’re offsetting all of the positive effects. Consider checking the alcohol content listed on the bottle—the recent trend has been toward high-alcohol-content wines. By drinking high-alcohol wines, it might seem like you’re getting more bang for the buck. While that may be true, do you really want the bang, or just a nice accoutrement to dinner?
Microbrews.On a percentage basis, only microbrewed beer production has increased more than wine production in the U.S. The reason for this trend is generally credited to mass-produced American beer, which beer snobs think tastes worse than stagnant water. But another reason is that microbrewed beer is healthier—much healthier, in fact.
Most mass-produced beers in the U.S. are cheaply made, relying on ingredients like corn, rice, additives, colorings, and flavorings (oddly enough, the same things that make up most of the junk you can buy at 7-Eleven®). Microbrews adhere to the European codes for beer production, which dictate that it’s made from barley, hops, wheat, and water. A good microbrew contains protein (more than double, in fact), more electrolytes (quadruple), and many times more vitamins and assorted phytonutrients (like flavonoids) than cheap beer. In fact, microbrewed beer is better for you than most sports drinks, sometimes even for sports.
Downside . . . .It can be part of the recovery process, but don’t try making it do all the work. Beer still contains alcohol, and if you down beer as though it were Gatorade®, you’ll wind up with a hangover that will impede your sports performance.
Guinness stout. In Ireland, the saying goes that Guinness is food. And sure enough, it tastes like it. Thick, rich, and syrupy, one Guinness can feel as satisfying as a case of Bud Light®. It’s also low in calories and high in iron, making it one of the best choices if you’re going for a mass-produced beer.
Downside . . . .It can be addicting. When one doesn’t do the trick anymore, you can quickly pile on calories. And remember that most calories in beer come from alcohol.
Top-shelf alcohol of any kind. Straight, on the rocks, or with water. The means of producing hard alcohol ensure that you’re getting what you pay for. Cheap stuff isn’t made with a high-quality distillation process, leaving it with all sorts of impurities and a taste that renders it to be mainly used as a mixer with nonalcoholic, and usually highly caloric, substances. Top-shelf stuff, whether it’s bourbon, vodka, or even rum, is made to be consumed alone, or with water. Slowly savoring your drink is a great way to make sure that you don’t overdo it. Cost is another. It’s much better to slowly relish a glass of Blanton’s than to power down a fifth of Old Grand-Dad and Coke®.
Downside . . . . The cost of providing for your top-shelf-only habit could lead to enough extra stress down at the office to offset the stress you’re relieving with your drink.
Vodka soda. Vodka is the purest of the hard alcohols, and soda is mainly water. Add a couple of limes, and you’ve got a clean and refreshing cocktail with very few calories.
Downside . . . . It’s so clean and refreshing, it’s hard to be restrained. If you have four of these, you might as well have just had that strawberry margarita you wanted in the first place.
The Worst
Scorpion. Or just about anything you’ll find at the Kon Tiki Inn, Trader Vic’s, or any place where a drink is referred to as “grog.” If there’s anything worse than mixing a lot of sugar-based alcohols together, it’s mixing them with a bunch of sugary juices in a bowl that’s big enough for six. Drink one of these, and be prepared to skip the entire drunken process and head straight to the hangover.
Long Island Iced Tea. Forget the word “tea.” There are no antioxidants to be found in this concoction of five different alcohols, sweet and sour mix, and Coke. A few of these and you might as well put in a wake-up call to Domino’s.
Red Bull® and vodka. If you want to be a supercharged drunk, here ya go. One of the main offenders of the hangover is your inability to sleep well after a night on the town. Nothing enhances the chance of seeing dawn’s early light like a couple of these. The only positive is that maybe you’ll dance all night and work off the calories. Hopefully, you don’t have to work the next day.
Jack and Coke. You might as well just mainline your whiskey. Nothing’s better than Coke for creating a sugar rush. Adding alcohol to this mix creates the perfect atmosphere for a bar fight. The only saving grace is that being drunk impairs your reflexes. Losing a couple of late-night melees could lead to some restraint.
Piña colada. The only thing more densely caloric than alcohol is fat, and this baby combines the two, along with all the sugar you need to guarantee a hangover. The result is a virtually nutrition-free milk shake that contains half of your daily caloric requirement. The only possible bright side is that you’re only likely to feel comfortable drinking one of these on an island where you have ample opportunity to shed the pounds you gained the night before.
Some of this information was taken from the Team Beachbody website, you can find information like this and much more when you sign-up for a “Club” Membership. You can be on your way to a healthier and happier life with Team Beachbody.
