Make your Brain Happy
Trainers are here to make people happy. So they need to take care of their personal moods by all measures. There are plenty of foods you can eat to improve your mood that are healthier than a packet of crisps. The key is to pick foods that contain natural feel-good properties.
The body produces its own uplifting chemicals, known as endorphins, by breaking down food, and it is therefore possible to raise the levels of these substances in the brain by eating foods containing a combination of nutrients which release endorphins.
Low endorphin levels can be caused by certain vitamin and mineral deficiencies. Certainly, a lack of B vitamins (particularly B12) and vitamin C, or of minerals such as iron, potassium and zinc, can cause you to feel low.
So it is important to include the so-called happy foods in your diet to stave off low mood swings.
Here Melinda Amato, of the Institute of Optimum Nutrition, suggests ten endorphin-releasing foods to make you feel happy.
Chocolate The N-acyclethanoloamine group of chemicals found in chocolate stimulates channels in the brain to release endorphins. As every chocoholic knows, a quick fix will, as scientists at the Neuro-sciences Institute in California claim: 'heighten sensitivity and produce euphoria'.
Happiness rating: 5 (out of 5)
Nutritional value: Chocolate contains high quantities of phenols, antioxidants which boost mood, but it also contains large amounts of fat and sugar and so piles on the calories. Because chocolate is sugary, it increases blood sugar levels very quickly, causing an energy boost, but this is followed just as quickly by a slump. So chocolate is best saved for an occasional treat when you really are feeling down in the dumps.
Strawberries These are a rich source of vitamin C, which helps in the production of endorphins and aid the absorption of iron. They are also a good source of potassium, which helps in the generation of nerve impulses. The red color of strawberries is due to anthocyanidin, a flavonoid known as pecargonidin. These also change our mood for the better.
Happiness rating: 4.
Nutritional value: Sweet enough from their own sugar, strawberries are carbohydrate (starch) free but do contain some fiber. Flavonoids are powerful antioxidants, which help rid the body of harmful toxins.
Ice-cream Most varieties contain a good source of vitamin A, riboflavin, vitamin B12, calcium and protein from the milk.
Happiness rating: 4.
Nutritional value: The best-tasting ice-creams tend to be high in fat and sugar so are best eaten as occasional treats. Less fattening alternatives include calcium-fortified frozen yoghurts and desserts containing just 1pc fat.
Pasta A great source of protein with no fat, pasta is also a good source of complex carbohydrates, which fill us up while releasing energy slowly. Protein contains two amino acids, tryptophan and L-pheny-lalanine, which also produce endorphins. It has been shown that a lack of protein in the diet can cause depressed moods in people with low intakes of these amino acids.
Happiness rating: 3.
Nutritional value: Excellent. Pasta made from whole meal flour is an even better choice, as it contains a high quantity of fibre and vitamin B complex.
French bread A good source of energy, containing vitamin B complex, and traditionally eaten warm, which is even more comforting.
Happiness rating: 3.
Nutritional value: Wholemeal baguettes in particular provide a good source of fiber, vitamin B complex and calcium. French bread tends to be high in sodium (salt).
Bananas Bananas are rich in potassium, which is a vital mineral for nerve function. The natural sugars in bananas are released quickly into the bloodstream, making you feel energetic. This fruit contains plenty of starchy carbohydrate, which sustains your good mood.
Happiness rating: 3.
Nutritional value: One of nature's ideal snacks. Contain plenty of potassium, fiber and starch. Also have antibiotic activity and strengthen the stomach lining against acids.
Grapes High in endorphin-producing vitamin C and full of natural sugar for energy.
Happiness rating: 4.
Nutritional value: Good source of potassium. Red and black grapes are high in poly-phenols, which are a powerful source of antioxidants and help to protect against cancer and heart disease.
Oranges High in vitamin C, which produces endorphins. Also contain good quantities of B vitamins and flavonoids.
Happiness rating: 4.
Nutritional value: Oranges, like all citrus fruits, are an excellent source of antioxidants.
Nuts Rich in B vitamins, proteins and selenium, a mineral which has been shown to have positive mood-influencing properties. Brazil nuts are the richest source of selenium.
Happiness rating: 3.
Nutritional value: High in fat, so high in calories. However, the fat is unsaturated and therefore does not contain cholesterol, so nuts are a good source of fat for our diet. A useful form of protein for vegetarians.
Sesame seeds A good source of protein, antioxidant vitamin E and calcium. Again they are a great source of protein for vegetarians.
Happiness rating: 3.
Nutritional value: High source of fat but, as with nuts, this is largely unsaturated and therefore good for us as long as it is eaten in moderate amounts.
The body produces its own uplifting chemicals, known as endorphins, by breaking down food, and it is therefore possible to raise the levels of these substances in the brain by eating foods containing a combination of nutrients which release endorphins.
Low endorphin levels can be caused by certain vitamin and mineral deficiencies. Certainly, a lack of B vitamins (particularly B12) and vitamin C, or of minerals such as iron, potassium and zinc, can cause you to feel low.
So it is important to include the so-called happy foods in your diet to stave off low mood swings.
Here Melinda Amato, of the Institute of Optimum Nutrition, suggests ten endorphin-releasing foods to make you feel happy.
Chocolate The N-acyclethanoloamine group of chemicals found in chocolate stimulates channels in the brain to release endorphins. As every chocoholic knows, a quick fix will, as scientists at the Neuro-sciences Institute in California claim: 'heighten sensitivity and produce euphoria'.
Happiness rating: 5 (out of 5)
Nutritional value: Chocolate contains high quantities of phenols, antioxidants which boost mood, but it also contains large amounts of fat and sugar and so piles on the calories. Because chocolate is sugary, it increases blood sugar levels very quickly, causing an energy boost, but this is followed just as quickly by a slump. So chocolate is best saved for an occasional treat when you really are feeling down in the dumps.
Strawberries These are a rich source of vitamin C, which helps in the production of endorphins and aid the absorption of iron. They are also a good source of potassium, which helps in the generation of nerve impulses. The red color of strawberries is due to anthocyanidin, a flavonoid known as pecargonidin. These also change our mood for the better.
Happiness rating: 4.
Nutritional value: Sweet enough from their own sugar, strawberries are carbohydrate (starch) free but do contain some fiber. Flavonoids are powerful antioxidants, which help rid the body of harmful toxins.
Ice-cream Most varieties contain a good source of vitamin A, riboflavin, vitamin B12, calcium and protein from the milk.
Happiness rating: 4.
Nutritional value: The best-tasting ice-creams tend to be high in fat and sugar so are best eaten as occasional treats. Less fattening alternatives include calcium-fortified frozen yoghurts and desserts containing just 1pc fat.
Pasta A great source of protein with no fat, pasta is also a good source of complex carbohydrates, which fill us up while releasing energy slowly. Protein contains two amino acids, tryptophan and L-pheny-lalanine, which also produce endorphins. It has been shown that a lack of protein in the diet can cause depressed moods in people with low intakes of these amino acids.
Happiness rating: 3.
Nutritional value: Excellent. Pasta made from whole meal flour is an even better choice, as it contains a high quantity of fibre and vitamin B complex.
French bread A good source of energy, containing vitamin B complex, and traditionally eaten warm, which is even more comforting.
Happiness rating: 3.
Nutritional value: Wholemeal baguettes in particular provide a good source of fiber, vitamin B complex and calcium. French bread tends to be high in sodium (salt).
Bananas Bananas are rich in potassium, which is a vital mineral for nerve function. The natural sugars in bananas are released quickly into the bloodstream, making you feel energetic. This fruit contains plenty of starchy carbohydrate, which sustains your good mood.
Happiness rating: 3.
Nutritional value: One of nature's ideal snacks. Contain plenty of potassium, fiber and starch. Also have antibiotic activity and strengthen the stomach lining against acids.
Grapes High in endorphin-producing vitamin C and full of natural sugar for energy.
Happiness rating: 4.
Nutritional value: Good source of potassium. Red and black grapes are high in poly-phenols, which are a powerful source of antioxidants and help to protect against cancer and heart disease.
Oranges High in vitamin C, which produces endorphins. Also contain good quantities of B vitamins and flavonoids.
Happiness rating: 4.
Nutritional value: Oranges, like all citrus fruits, are an excellent source of antioxidants.
Nuts Rich in B vitamins, proteins and selenium, a mineral which has been shown to have positive mood-influencing properties. Brazil nuts are the richest source of selenium.
Happiness rating: 3.
Nutritional value: High in fat, so high in calories. However, the fat is unsaturated and therefore does not contain cholesterol, so nuts are a good source of fat for our diet. A useful form of protein for vegetarians.
Sesame seeds A good source of protein, antioxidant vitamin E and calcium. Again they are a great source of protein for vegetarians.
Happiness rating: 3.
Nutritional value: High source of fat but, as with nuts, this is largely unsaturated and therefore good for us as long as it is eaten in moderate amounts.
Eat what Boosts your concentration
Natural Sugars
Sugar enhances concentration. For any trainer, concentration and multitasking come as a natural prerequisite for preparing many course launches while managing all the relevant requirements that come from his audience in the same time. Sugar is your brain's preferred fuel source -- not table sugar, but glucose, which your body metabolizes from the sugars and carbohydrates you eat. That's why a glass of something sweet to drink can offer a short-term boost to concentration, thinking processes, and mental ability.
Consume too much, however, and memory can be impaired -- along with the rest of you. Go easy on the sugar so it can enhance memory, without packing on the pounds.
Eat Breakfast to Fuel Your Brain
Tempted to skip breakfast? Studies have found that eating breakfast may improve short-term memory and attention. Students who eat breakfast tend to perform significantly better than those who don’t. Foods at the top of researchers' brain fuel list include high-fiber whole grains, dairy, and fruits. Just don't overeat; researchers also found high-calorie breakfasts appear to hinder concentration.
Fish
Fish Really is Brain Food A protein source associated with a great brain boost is fish -- rich in omega 3 fatty acids, essential for brain function and development. These healthy fats have amazing brain power: higher dietary omega 3 fatty acids are linked to lower dementia and stroke risks; slower mental decline; and they may play a vital role in enhancing memory, especially as we get older.
For brain and heart health, eat two servings of fish weekly
Nuts & Dark Chocolate
Add a Daily Dose of Nuts and Chocolate Nuts and seeds are good sources of the antioxidant vitamin E, which is associated with less cognitive decline as you age. Dark chocolate also has other powerful antioxidant properties. And it contains natural stimulants like caffeine, which can enhance focus and concentration.
Enjoy up to an ounce a day of nuts and dark chocolate to provide all the benefits you need without excess calories, fat, or sugar
Avocados & Whole Grains.
Add Avocados and Whole Grains Every organ in the body depends on blood flow, especially the heart and brain. Eating a diet high in whole grains and fruits like avocados can reduce the risk of cardiovascular disease and lower bad cholesterol. This reduces your risk of plaque buildup and enhances blood flow, offering a simple, tasty way to fire up brain cells.
Whole grains, like popcorn and whole wheat, also contribute dietary fiber and vitamin E. Though avocados have fat, it's the good-for-you, monounsaturated fat that contributes to healthy blood flow.
Eating too much or too little can also interfere with your ability to focus. A heavy meal may make you feel lethargic, while too few calories can result in distracting hunger pangs.
Sugar enhances concentration. For any trainer, concentration and multitasking come as a natural prerequisite for preparing many course launches while managing all the relevant requirements that come from his audience in the same time. Sugar is your brain's preferred fuel source -- not table sugar, but glucose, which your body metabolizes from the sugars and carbohydrates you eat. That's why a glass of something sweet to drink can offer a short-term boost to concentration, thinking processes, and mental ability.
Consume too much, however, and memory can be impaired -- along with the rest of you. Go easy on the sugar so it can enhance memory, without packing on the pounds.
Eat Breakfast to Fuel Your Brain
Tempted to skip breakfast? Studies have found that eating breakfast may improve short-term memory and attention. Students who eat breakfast tend to perform significantly better than those who don’t. Foods at the top of researchers' brain fuel list include high-fiber whole grains, dairy, and fruits. Just don't overeat; researchers also found high-calorie breakfasts appear to hinder concentration.
Fish
Fish Really is Brain Food A protein source associated with a great brain boost is fish -- rich in omega 3 fatty acids, essential for brain function and development. These healthy fats have amazing brain power: higher dietary omega 3 fatty acids are linked to lower dementia and stroke risks; slower mental decline; and they may play a vital role in enhancing memory, especially as we get older.
For brain and heart health, eat two servings of fish weekly
Nuts & Dark Chocolate
Add a Daily Dose of Nuts and Chocolate Nuts and seeds are good sources of the antioxidant vitamin E, which is associated with less cognitive decline as you age. Dark chocolate also has other powerful antioxidant properties. And it contains natural stimulants like caffeine, which can enhance focus and concentration.
Enjoy up to an ounce a day of nuts and dark chocolate to provide all the benefits you need without excess calories, fat, or sugar
Avocados & Whole Grains.
Add Avocados and Whole Grains Every organ in the body depends on blood flow, especially the heart and brain. Eating a diet high in whole grains and fruits like avocados can reduce the risk of cardiovascular disease and lower bad cholesterol. This reduces your risk of plaque buildup and enhances blood flow, offering a simple, tasty way to fire up brain cells.
Whole grains, like popcorn and whole wheat, also contribute dietary fiber and vitamin E. Though avocados have fat, it's the good-for-you, monounsaturated fat that contributes to healthy blood flow.
Eating too much or too little can also interfere with your ability to focus. A heavy meal may make you feel lethargic, while too few calories can result in distracting hunger pangs.
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