6 Week Boot Camp Week 5- Day 5 and Day 6 Mood Changers
Did you know that food and exercise are Mood Changers??? Well it’s true. You know the days when you feel irritable and touchy and everyone seems to be doing something to annoy you lol, well eating the right foods and a little exercise can completely turn those days around. Proper nutrition can balance your emotional state and leave you feeling calm and in control. Whereas, ingesting the wrong food can leave you sad, depressed and out of control. The same can be said for exercise. It can lift your mood and balance your emotions.
Food is a major part of our lives, but everything you’re drinking and eating could be leading you straight into feelings of anxiety and depression. These days, Americans are eating a lot of Unhappy Meals. Everyday foods void of important nutrients, minerals, and healthy fats are also laden with extreme levels of sugar and dangerous fats that research has linked to depression. Here are some foods that will darken your mood.
1. Peanuts- The packaged, salted peanuts are high in sodium and questionable food additives, including monosodium glutamate (MSG), an artificial flavoring linked to migraines, weakness, burning sensations, wheezing, and difficulty breathing in some people. Instead create a brain food nut mix by combining omega-3-rich walnuts, almonds rich in vitamin E, which protects vital brain fat, and a few selenium-rich Brazil nuts. For an added mood-boosting kick, toss the nut mix with rosemary and sea salt, and roast in the oven at 300 degrees for 15 minutes.
2. Soda- It’s estimated that the average American drinks a whopping 600 sodas a year. These drinks turn to fat inside your body, sending your mood plummeting after the initial sugar rush, and should be avoided at all costs. As a replacement, try adding a bit of organic fruit juice to soda water.
3. Margarine- For decades, scientists debated what was healthier for humans, margarine or butter. Now, the science is clear—margarines made of inflammation-promoting, industrial fats are harmful, and the high levels of omega-6 fatty acids tampers with mood and healthy insulin levels, too. Food corporations continue to change formulations, but the same thing is clear: Margarine is fake food, and the body doesn’t know how to deal with it. Instead, use pastured butter, meaning butter from grass-fed cows. It is higher in a special kind of fat called conjugated linoleic acid, or CLA. This fat features anti-cancer properties and has been shown to slash belly fat, lower heart attack risk and pastured butter also packs a brain-healthy omega-3 punch.
4. Potato Chips- Potato chips are fried up in oils laden with omega-6 fatty acids that block out mood-enhancing, brain-building omega-3 fatty acids. Instead try creating your own snacks like homemade pop corn, plantain and sweet potato chips etc.
5. Bagels- Many of us grew up being told bagels are healthy. The truth is, these breakfast favorites are packed with refined carbs that result in a major energy crash and mood bust before lunchtime. Plus, companies are doubling the size of bagels compared to just a few decades ago. Instead opt for 100% organic whole grain breads. Always read your labels.
Exercise can also be a great way to lift your mood and improve your emotions. Your brain releases endorphins, adrenaline, serotonin and dopamine and these chemicals work together to make you feel good. When you exercise, your body feels more relaxed and calm. Several types of exercise can improve your mood:
- Bored: Spinning class, step aerobics, or a new fitness DVD
- Lonely: Any Group fitness class
- Depressed: Outdoor walking, biking, or running
- Stressed: Mind-body exercises like yoga, Pilates, or Tai chi
Put this to the test today. Try to get in a workout and instead of grabbing that bag of chips for a snack grab some almonds. At first your mouth may not feel so happy, but you’ll quickly forget that when your day suddenly gets brighter and You start to feel Happy!!! Have Fun, Do More, Try Harder!!! Be Well.
WEEK 5 DAY 5
WEEK 5 DAY 6