Good nutrition is key to prevent all sorts of health issues, however it plays a critical role in preventing many mood disorders including depression. It certainly did not surprise me when I would receive an endless amount of E:mails from my listeners on radio sharing their experience of depression going away in a short time after being on 1,000 mg. of Omega 3's daily. Nutrition is key. When you eat highly processed foods, sugar or drink too much caffeine, your body as well as your brain gets 'aggravated' leading to mood disorders or depression. Read on for my list of foods that help you prevent this from happening in the first place.
1. Omega 3's (fish oil) - is a great place to start so make sure you look for a good quality Omega 3 fish oil supplement that says enteric coated on the label. This will make it easier to digest and you will not burp up a fishy taste. Of course, include fish in your diet at least twice a week.
2. Fill your plate 1/2 full of vegetables at lunch and dinner. Build your meal around vegetables as much as possible. Not only will they help you stay full but you will be filling up on antioxidants which prevent free radicals (toxins, chemicals and pollutants) from attacking your healthy cells in your brain as well as throughout your body. The brigher and richer the color, the better.
3. Limit your fruit intake to 2 servings per day. Fruit is a natural form of sugar and is full of antioxidants too but people tend to eat too much of it which can create a craving for more sugary foods and beverages. If you eat an apple, dip it in some almond butter or peanut butter which will slow down the absorptiong of sugar in the blood.
4. Eat a handful of nuts for a delicious snack which are full of good fats and will help reduce inflammation throughout the body as well as your brain. Everything gets inflamed as we get older which can lead to mood disorders in the brain from this inflammation so eating nuts will help keep that in check.
5. Enjoy avocado everyday - this is one of the best ways to get some good fats for the brain. Add it to salads or enjoy guacamole with grilled chicken breasts or fish.
6. Eat Greek yogurt which will put some good bacteria into your gut building your immune system and your mood.
7. Mini-meals every 3-4 hours is a great way to stabilize blood sugar levels and your mood.
8. Do not skip breakfast. This is a great time to begin your day with some of the foods listed above, fruit, Greek yogurt, peanut butter, etc. Add them to a blender for a quick meal on the go.
9. Have you tried the ancient, super nutrient-dense food, the Chia seed? It is a great way to get lots of fiber, antioxidants, vitamins and minerals in just a small amount. I add it to my blender in the morning for a jumpstart on my day.
10. Notice how you feel after a meal - this will speak volumes as to whether or not your body and brain are responding well to the meal you just ate. Keep a journal for a few days and you may begin to see a pattern making it easier to make small changes.
Sherry L. Granader, ACE, AFAA, NETA, ACSM, BBU
517-899-1451
Sherry Granader is a Nutrition Consultant, National Speaker and Spokesperson, Author, Writer, Yoga, Pilates and Group Exercise Instructor, Personal Trainer, TV and Radio Host. Download Sherry's "Eat Right, Feel Good Lose Weight" cookbook at [http://www.sgtotalhealth.com].
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