Food & mood - it’s a two way thing

We have all had them – days where we feel fat and no matter what we do nothing shifts that mood – no amount of comfort eating has improved it so we have ended the day feeling much worse, unaware that part of the problem is we have made food choices which match our mood! Conversely we have all had days where we have felt amazing and are unaware that we have continued that feeling by making better food choices along the way!

Eating more healthy foods is another strategy which can improve mood, motivation and positivity helping us to meet our goals and live that ideal life we are striving for with enough energy to do everything we desire!

But, which comes first the mood or the food – much like the chicken and the egg it’s a cyclical relationship but luckily one which you can jump into and make work for you!  At any point you can put on the brakes and reverse the process, rising up out of depression and weight gain and into the more positive situation of happiness and living as a fitter individual. As people lose weight and get fitter their mood improves and as people improve their mood they simultaneously lose weight, make better food choices and suffer less stress.  Happier people make better food choices which equates to less stress, less illness, better sleep and a better chance of continuing to lose weight and stay happy

While some specific foods or nutrients have been shown to have a beneficial effect on mood, it’s your overall dietary pattern that is most important. That means switching to a healthy diet doesn’t have to be an all or nothing proposition. You don’t have to be perfect and you don’t have to completely eliminate foods you enjoy to have a healthy diet and make a difference to the way you think and feel.

Here’s 5 ways to make positive changes to your diet to improve your mood, your fitness, your health and your energy levels:

Switch to a healthy diet – make the right simple changes to incorporate more home cooked meals, less trans fats and more good fats, a wider range of colourful and fresh produce over packaged goods, read the labels – watch out for hidden sugars, salts and fats. Add a rainbow to your diet - brighter, deeper coloured fruits and vegetables contain higher levels of vitamins, minerals and antioxidants—and different colours provide different benefits. Everyone is cheered up by a rainbow – cheer yourself up every meal time by adding one to your plate!

Drink more water – many of us go through life dehydrated making us tired, irritable, sluggish and leading us to make poor food choices as we mistake thirst for hunger and choose sugar for a quick fix of energy! Hydrate, Hydrate, Hydrate!

Get the balance right - We all need a balance of protein, fat, fibre, carbohydrates, vitamins, and minerals to sustain a healthy body. Simple changes like using a smaller plate, eating with others and taking your time over a meal all mean that we are less likely to over indulge. Filling up on foods which are high in dietary fibre leaves you feeling fuller for longer and gives you more energy to exercise, similarly filling up on good carbs which are digested slowly, helps you feel full longer and keeps  blood sugar and insulin levels stable and energy levels more consistent. Protein gives us the energy to get up and go—and keep going.  Eat plenty of fish, chicken, or plant-based protein and snack on nuts and seeds will allow your body to build and repair properly after exercise too. Getting the balance right gets the energy right!

Cut the sugar – Next to portion size, sugar is the biggest problem in the western diet today. Causing weight problems, energy spikes and with links to diabetes and suicidal behaviours in young people you need to be highly vigilant to keep track of the sugars that are hidden in our foods. Check labels carefully as low fat often means high sugar to make up the taste. Switch fizzy drinks for water or sparkling water with fruit juice. Be aware when you are eating out that most sauces, dressings, gravy’s are packed with sugar – ask for it on the side and control your intake. Your body gets all the sugar it needs from natural produce so all those packets, tins, sweets and pre-packed meals are just empty calories and unnecessary energy spikes and drops! You are sweet enough without the added extras

Slash the salt - your body needs less than one gram of sodium a day (about half a teaspoon of table salt) but sodium is regularly added to food to improve taste. Instead when you are cooking at home use herbs and spices as a way to improve taste. Be wary of pre-packaged foods which are often loaded with sodium and if you are eating out don’t be afraid to ask for your meal to be prepared without salt. Cutting your salt/sodium means less high blood pressure and a decreased risk of stroke, heart disease, kidney disease, memory loss, and erectile dysfunction. It may also improve symptoms of bipolar disorder.  Less salt, more spice!

You can find out more about how your nutrition impacts your ability to achieve your goals, make better decisions, be consistently productive and improve your positivity at my upcoming one day event (May 7th). Tickets are ￡49 and are easily purchased by clicking here!