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Know How Food Affects Your Mood

Know How Food Affects Your Mood Article by Nick Mutt What you eat does affect your mood, so you need to choose your food wisely. In other words, the kind of food you eat is instrumental in endowing in you qualities such as a sense of …

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Some Useful Tips for Losing Weight

Some Useful Tips for Losing Weight Article by Nick Mutt Losing weight is not as simple as normally advertised on the internet, newspapers and TVs. You need to follow a planned diet program, workout routine to burn stubborn body fat. Apart from these, you also need …

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How a Balanced Diet Prevent Aging Process?

How a Balanced Diet Prevent Aging Process? Article by Nick Mutt Everyone wants to look younger and attractive. But due to poor lifestyle, many of us look older than our actual age. This article will discuss some important aspects on how proper diet can slow your …

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What Are The Major Causes of Child Obesity?

What Are The Major Causes of Child Obesity? Article by Nick Mutt Sedentary lifestyle and poor eating habits are the most prominent factor causing child obesity. Low physical activity makes child more capable of storing fat. Due to lack of physical activity they burn fewer calories …

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Diet and Weight Loss Tips to Stay Fit and Healthy

Diet and Weight Loss Tips to Stay Fit and Healthy Article by Nick Mutt Everybody wishes to stay fit and healthy but due to incorrect food choices and poor eating habits it becomes a dream for most of us. In this article, you will find some …

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Know How Food Affects Your Mood Some Useful Tips for Losing Weight How a Balanced Diet Prevent Aging Process? What Are The Major Causes of Child Obesity? Diet and Weight Loss Tips to Stay Fit and Healthy

Nov
03

Know How Food Affects Your Mood

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by admin

Know How Food Affects Your Mood

Article by Nick Mutt

What you eat does affect your mood, so you need to choose your food wisely. In other words, the kind of food you eat is instrumental in endowing in you qualities such as a sense of well being, concentration, alertness, and different energy levels.

There are some chemicals in the brain called the neuron transmitters. Certain neuron transmitters excite and some calm, three chemical neuron transmitters are made in the brain from byproducts of the food you eat. These are dopamine, norepinephrine, and serotonin.

Dopamine and norepinephrine are the alertness chemicals. When the brain is producing these, there is a tendency to think and react more quickly and feel motivated, attentive ad mentally energetic. You have heard of the term adrenaline rush. Adrenaline also known as epinephrine is in the same family of chemical neurotransmitters. Serotonin is the calming and relaxing chemical. Lab studies show that when the brain is using serotonin, feelings of tension and stress decrease and the mind can concentrate and focus better. Serotonin also reduces the reaction time and depending on the time of day one may feel sleepy or sluggish.

1. Carbohydrates

Eating carbohydrate makes you feel better less stressed and calm as the energy is up. However, all carbohydrates are not equal in their ability to offer mood altering results. The best way to consume carbohydrates is as wholegrain and complex carbohydrates. Wholegrain are broken down over a long period of time keeping a constant flow of serotonin in the body. Complex carbohydrates are present in cereals such as rice, wheat, jowar, ragi, corn, potato and pulses. Snack food that helps one concentrate better and ward off tension in the middle of the day includes popcorn, baked potato, vegetable sandwiches and fresh fruits.

2. Proteins

Protein releases brain chemical for self esteem optimism, impulse/appetite control, calm and good feelings and good sleep. If one is feeling sluggish protein encourages the production of dopamine and norepinephrine which produce alertness, mental energy and faster reaction time. The effects of eating protein lasts for about two or three hours. One should not eat protein in large quantities several hours before bedtime or this will cause difficulties in falling asleep. Proteins also contain amino acids that aid in the creation of endorphins ? mood regulation neurotransmitters. So it is essential for people suffering from stress, depression or anxiety. High protein foods include fish, egg white, sprouts, and nuts. Grapes and oranges, even capsicum taken in informed quantity are helpful.

3. Fruits and vegetables

Vegetables and fruits colorfully arranged in a market, giving out nice smells, tempting flavors ? all these have a calming effect on us. The smell and thought of flavor/taste calms us. Vegetables are loaded with vitamins, minerals, and other nutrients that make good moods possible. Fruits tend to be rich in vitamin B6 which the brain needs to make serotonin, a neurotransmitter that facilitates happy moods. They are also full of antioxidants, which protect the brain cell membranes. It is recommended to have four to five one cup servings of fruits and veggies daily. The fresher the produce the more nutrients one gets.

4. Water

Your body is three quarters water. Dehydration makes you feel fuzzy and dull. You need eight glasses of water (2 liters) every day to replace lost fluids in the body (more so in hot whether and if exercising). This is on top of all other drinks.

5. Caffeine

Caffeine inhibits the brain levels of serotonin and melatonin, a hormone that affects your sleep cycles as well as depleting vitamin B, vitamin C, potassium, calcium and zinc. This impacts sleep quality and duration as well as tolerance to stress. As serotonin levels are suppressed, tendency to be depressed, irritable, obsessive, worried, or fearful increases.

6. Sweet

Anybody looking for a radical change in his/her moods must drop processed sugar. Sugar or sweet temporarily lifts the mood but the insulin rush that happens after eating the sweet, rapidly brings down both the sugar and the mood.

7. Alcohol

Alcohol has a sedative effect in small quantities. However chances of misusing alcohol are quite high. Moreover, the long term use of alcohol may have negative effects like liver diseases, cancer, brain cell loss and diabetes. Although alcohol can lift moods its other effects make it a poor choice as a mood lifter.

8. Food deprivation

Depriving yourself of food can also mess up moods. You get depressed, irritable; you don?t have the energy to exercise. All the vital nutrients are also missed. There will be weight loss ? then gain back ? all leading to low self-esteem.

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Nick Mutt

Tags: affects, FOOD, Know, Mood

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Nov
03

Some Useful Tips for Losing Weight

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by admin

Some Useful Tips for Losing Weight

Article by Nick Mutt

Losing weight is not as simple as normally advertised on the internet, newspapers and TVs. You need to follow a planned diet program, workout routine to burn stubborn body fat. Apart from these, you also need a careful selection of a weight loss diet pills that can elevate your effort of losing weight. Here in this article, you will find some useful tips on how to lose weight.

Useful Weight Loss Tips

1. By sharing exercise with a friend four times a week, both recreational fun type activities and intentional weight training and aerobics, the results of weight loss are there to see.

2. The best diets are not really diets at all ? just healthy foods and conscious eating only lifestyle change works.

3. When weight loss becomes a shared activity between two members both should have goals, like cutting back on sweets, fried foods, junk foods, etc., and both should support each other in such targets.

4. Helping a family member lose weight only works if the person concerned and the person are both committed to honest and open communication. The person who has to lose weight should ask for advice and suggestion enthusiastically.

5. When two members are sharing a weight loss activity ? one who needs the actual weight loss and the other just helping him out, the helper must be a friend first, and a weight loss coach later.

6. High sodium food will make one retain water for a short time, which is an undesirable bloat if one is managing one?s weight. Always check the food. Doctors recommend about 1500 mg/day of sodium for people who need to cut back.

Hope, these tips will help you in losing weight and maintaining an ideal weight.

Disclaimer: This article is not meant to provide health advice and is for general information only. Always seek the insights of a qualified health professional before embarking on any health program.

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Nick Mutt

Tags: Losing, Some, Tips, Useful, Weight

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Nov
03

How a Balanced Diet Prevent Aging Process?

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How a Balanced Diet Prevent Aging Process?

Article by Nick Mutt

Everyone wants to look younger and attractive. But due to poor lifestyle, many of us look older than our actual age. This article will discuss some important aspects on how proper diet can slow your aging process and makes you look younger and beautiful.

If a person loses weight, do exercise and stops smoking, he can slow the aging process and make dramatic changes in his looks in a relatively short period of time. Good nutrition, inclusion of raw fruits and vegetables in diet, plenty of rest, exercise everyday, a positive attitude (quit worrying) all these lead to improved quality of life, good looks and a check on the aging process. Let us discuss some aspects here:

1. When a person?s weight fluctuates, the skin stretches with the weight gain cycle, but it may not completely shrink back to its original size in the weight loss cycle. As a result the skin may sag. A well balanced diet with ample supplies of nutrients is though by many experts to produce a glowing, younger look. Zinc, vitamin A, vitamin C are all important for skin. The diet should include greens, seafood, fruits and juices, tomatoes, red and green peppers, broccoli, 6-8 glasses of water for adequate hydrating.

2. Healthy, shining hair is second only to vibrant skin for making one look younger. Unbalanced diet affects hair. Some people in their obsession to lose weight quickly go on a fad diet, high in fiber and bulk, but low in protein. Over a few a few months, they lose a lot of weight but along with this a good ideal of hair is also lost! When diets don?t contain enough amino acids (the building blocks of protein) there is a dramatic increase in hair loss as the body breaks down its own protein.

How a Balanced Diet Slow Down the Aging Process?

Skin cells and hair are constantly reproducing and are very sensitive to nutritional deficiencies. Grains, legumes, meat, eggs and milk are foods rich in amino acids and must be taken in appropriate quantities.

Vitamins C, E, beta carotenes known as antioxidants are important for slowing down/preventing ailments associated with aging and to boost the immune system. The average diet contains too many fats and sweets and not enough fruits and vegetables. This should be rectified. The effects of ageing can be showed by paying closer attention to nutrition. With proper planning and execution of diet and exercise one can stay healthier and youthful.

Disclaimer: This article is not meant to provide health advice and is for general information only. Always seek the insights of a qualified health professional before embarking on any health program.

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Nick Mutt

Tags: Aging, balanced, Diet, Prevent, Process

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Nov
03

What Are The Major Causes of Child Obesity?

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What Are The Major Causes of Child Obesity?

Article by Nick Mutt

Sedentary lifestyle and poor eating habits are the most prominent factor causing child obesity. Low physical activity makes child more capable of storing fat. Due to lack of physical activity they burn fewer calories than what they consume. So to accelerate calorie burn, they need to take active part in outdoor games and sports. Diet is another factor that must be taken into consideration. Low fat, low sugar diets have proved to be safer and healthier food for growing children.

Overweight is a serious problem of appetite regulation and energy metabolisms affected by a combination of genetic, social, cultural, economic, psychological and environmental factors. Obesity which is defined as a chronic, degenerative disease that debilitates individuals is on the rise among children. Being overweight is directly related to diabetes, high BP, heart disease, cancers, gall bladder disease, gout and osteoarthritis. Fatty lesions can develop into atherosclerosis in children as young as three years old! Children eat more but there has been a decrease in active lifestyle. Lack of physical activity is the main factor in causing obesity. One-fourth of the children already have the cholesterol levels of 170 or more. Children spend more time in passive TV watching, computer, videogames. Making your child free from obesity requires two measures

1. Low fat, low sugar diet

2. Encouraging an active lifestyle.

More fruits and vegetables should be included in child?s diet. Consuming fruits and vegetables can reduce the incidence of heart disease by 31%, heart strokes and stomach cancer by 19% and lung cancer by 20%. Vegetable salads and fruit juices are healthy choices and contain vital vitamins and nutrients.

Disclaimer: This article is not meant to provide health advice and is for general information only. Always seek the insights of a qualified health professional before embarking on any health program.

About the Author

Nick Mutt

Tags: Causes, Child, major, Obesity

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Nov
03

Diet and Weight Loss Tips to Stay Fit and Healthy

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by admin

Diet and Weight Loss Tips to Stay Fit and Healthy

Article by Nick Mutt

Everybody wishes to stay fit and healthy but due to incorrect food choices and poor eating habits it becomes a dream for most of us. In this article, you will find some useful tips on diet and weight loss.

We must avoid oils like coconut oil and palm oil for cooking as their fat content is too much. Sunflower oil contains PUFA (polyunsaturated fatty acids). But if eaten in large quantities they can cause gallstones. Sunflower oil has important advantages. It decreases cholesterol but increases HDL and protects against heart disease. Olive oil, sesame oil, etc., has PUFA. So a mixture of 65% of olive oil/sesame oil with 35% sunflower oil is ideal for cooking. Whatever be the oil used the amount consumed should not exceed 30-50 ml/day.

Bakery products are the favorites of many people. To increase the crispness and to make it crunchy, hydrogenated vegetable oil is added in generous amount to many bakery products. When the vegetable oils are hydrogenated, harmful fats are formed. These are more dangerous that the fat of meats. The heart is affected by such fats. Moreover, in bakery products, wheat is avoided and refined wheat flour is used. The cheese used in pizza also can increase cholesterol and pave the way for heart attacks.

Thus these high in sugar, high in fat bakery products are to be consumed in small quantities once in a while. They are meant only for a small bite or munch.

A recent study shows that arthritis sufferers who followed the Mediterranean diet had up to 38% less pain and stiffness and hand weakness. Fruits, vegetables, olive oil, fish and chicken seem to have a beneficial effect on arthritis inflammation.

Disclaimer: This article is not meant to provide health advice and is for general information only. Always seek the insights of a qualified health professional before embarking on any health program.

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Nick Mutt

Tags: Diet, Healthy, Loss, Stay, Tips, Weight

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Nov
03

Teach Your Child Good Eating Habits to Fight Obesity

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by admin

Teach Your Child Good Eating Habits to Fight Obesity

Article by Nick Mutt

Many children become obese at their early age. This is because of their poor eating habits. Parents must keep a close eye on what their child eat. This will help in eliminating foods that are not good for your child?s health. A careful selection of food is very important in order to keep your child fit and healthy.

Many children go thorough phases of being choosy eaters. This is a normal part of growing up. Children often want to eat a certain spot at a certain time. They eat a small quantity of food and yet are well, active and growing normally. Most choosy eaters are between 1 ½ years and 5 years of age. Children of all ages commonly have a few food dislikes. Sometimes they dislike foods because of their color but more often because they are hard to chew. Children prefer well cooked vegetables to raw vegetables. Below are some useful tips to manage a choosy eater:

1. Put nutritious food in front of your child. Don?t worry on how much he is eating. It is the quality of the food that is important, not the quantity.

2. Drinking too much liquid can reduce your child?s appetite. Limit liquid intake in the hour or two before meals

3. Satisfy your child?s sweet tooth by serving nutritious fruit based desserts.

4. Avoid their snacking more than twice a day let them stick to a meal schedule. If your child doest not eat at one meal, he will probably eat at the next.

5. Handle frustrating situations with patience, a positive attitude and firmness. Don?t be aggressive or emotional.

6. Offer your child some choice in food and give small portions at a time.

7. Try serving food in attractive ways like cutting vegetables in odd shapes, decorating with ketchup or herbs.

8. Make the meal time table a relaxed and pleasant environment, free of family conflict, tensions and distraction like TV. Make it an important family event.

Disclaimer: This article is not meant to provide health advice and is for general information only. Always seek the insights of a qualified health professional before embarking on any health program.

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Nick Mutt

Tags: Child, Eating, Fight, Good, habits, Obesity, Teach

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Nov
02

What Parents Can Do to Fight Child Obesity?

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by admin

What Parents Can Do to Fight Child Obesity?

Article by Nick Mutt

Child obesity is one of the alarming situations in most of the countries in the world. Obesity among children can lead to several health problems. So it is always advisable for parents to take action against child obesity before it?s too late. You must carefully monitor what your children eat. The aim should be right food, right quantities; junk food to be restricted or chucked out completely.

Fitness trainers say that the number of obese and overweight children coming in for weight reduction programs is on the rise. In this article you will find some useful dietary guidelines to overcome child obesity.

1. Salads are good to replace snacks. Include fruits and vegetables in salad your child love to eat.

2. Fruits and vegetables must be included in diet. Vegetable soups can be served in breakfast.

3. Milk shakes are healthy substitutes for colas. Try not to keep cakes, chocolates and sweets at home.

Encourage your child to take an active part in sports and outdoor games. To lose all the flab accumulated by eating, sleeping and watching TV, your child needs some intensive weight reduction program. If the family members have high BP or diabetes related to obesity, children should be encouraged more so to lose the flab so that those diseases don?t bother them. Strict diet of vegetable soup and fruits must be given, and chocolates, soft drinks, etc., to be completely banned.

Lifestyle measures to combat child obesity:

1. Limit time spent in front of the TV

2. Eat healthy food. Try fruit salads and vegetable soups.

3. Baked foods are a better alternative to fried stuff

4. Try sweets cooked in milk rather than oil or ghee

5. Include more pulses and vegetables in your diet

6. Cut out red meat; try seafood

7. Fix regular times for meals

8. Snack on fruits and fruit juices

9. Go outside and play more. Try jogging at least two or three times a week. Cycling is also a good option.

Parents, teachers or fitness experts can only guide the kids but the initiative and motivation should come from kids. What they need is correct guidance and ideal role models. Parents and teachers should play these roles and the results will be excellent, for everybody to see.

Disclaimer: This article is not meant to provide health advice and is for general information only. Always seek the insights of a qualified health professional before embarking on any health program.

About the Author

Nick Mutt

Tags: Child, Fight, Obesity, Parents

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Nov
02

Teach Your Child Good Eating Habits to Fight Obesity

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