How food affects your life

How food affects your life
From mood and sleep to energy and immunity, food plays a huge role in our lives. Read here about the impact of nutrition on how we feel.
Pics of nutritious food
Are you tired of feeling tired? Do you find that studying for that next test is next to impossible – you just can’t seem to focus – or are you constantly picking up random bouts of flu or a cold? Well why not try out some of these natural foods, fruits, veggies or teas to help boost your immune system or calm you crazy mind before a test

What food/tea helps to keep you awake and alert?
Instead of using caffeine to stay awake, you can tweak the food you eat to get more energy.
The most important thing you can do is balance your blood sugar levels, which means staying away from all stimulants like coffee, chocolate, sugar and the foods and drinks that give you temporary energy followed by a crash.

Decrease sugar consumption. – Sugar will cause fluctuations in energy that can leave you feeling burnt out.

Don’t Skip meals - Switch from 2-3 Meals to 4-5. Blood glucose is a crucial factor in your energy levels. If you only eat lunch and dinner, your body is going to have huge spikes followed by large crashes in energy. Digestion requires a big percentage of your energy. If you’ve ever felt sleepy after a big lunch, you’ve probably experienced this firsthand. Splitting up meals smoothes out your blood glucose levels and eases the drain from digestion.

Eat whole grains and energy foods. – Whole grains have complex carbohydrates that take a while to break down, providing you with energy that lasts.  Some of the best high energy foods include sunflower seeds, beans, fruit or fruit juices, eggs, yogurt, nuts and vegetables.

Choose lean protein. – Foods with lean protein help you feel fuller for longer.  They also prevent blood sugar spikes, giving you more steady energy.  Lean protein foods include fish and other seafood, lean pork, or chicken breasts (white meat).

Cut down on coffee and sugary energy drinks. – Although coffee can give you a rush of energy, in the end it will cause fatigue.  Coffee does not have to be eliminated, but you probably shouldn’t drink more than one cup a day.

Take additional supplements/ vitamins. – Make sure you get the proper amount of vitamins, especially vitamin C, Spirulina, niacin and the B-vitamins such as pantothenic acid, folic acid, thiamine and vitamin B12.

Use aromatherapy and incense. – Aromatherapy uses essential oils from plants to stimulate the brain through the nerves in the nasal passages.  Oils can be added to bathwater, massage oil, a steam bath or vaporizer for inhalation.  Essential oils that can help you stay alert and reduce fatigue include bergamot, cinnamon, clove, cypress, eucalyptus, fir, ginger, lemon, lime, lemongrass, peppermint, pine, rosemary, basil and black pepper.  Also try a citrus scent.

Stay hydrated. – Drink plenty of water.  Dehydration will reduce your blood volume, which can make you feel tired. Dehydration can reduce blood volume, which leads to feelings of fatigue. 
Spirulina is a great whole food supplement that keeps your energy levels up throughout the day naturally! 

What is helps with:

• Improves your performance
• Enhances concentration
• Keeps you fit and alert
• Helps you cope with stressful situations

What food/tea helps you to go to sleep easier?
Foods that help you go to sleep contain serotonin include dairy products such as cottage cheese, cheese and milk, soy products, seafood, poultry, whole grains, beans, rice, hummus, lentils, hazelnuts, peanuts, eggs, sesame and sunflower seeds.

Carbohydrates boost levels of the brain's sleep chemical serotonin without overloading your digestive system.
Some of the herbal teas like chamomile, lemon balm, or valerian. Some warm milk is also known to assist with sleep.

What food/tea helps to full you up/feel full?
The key to staying full is eating nutrient rich foods, as natural as possible. Think oats, loads of green fibrous veggies, fresh fruit, nuts, lean protein and whole grains. Ever tried to eat 3 bowels of oats? Not many of us would eat 3 bowels of hot oats or a bag of carrots, but it is really easy to consume a bag of crisps, a box of biscuits and a whole slab of chocolate, right?

Here are my top picks:

Banana
What a great fruit! Not only are bananas available year-round, they are fairly inexpensive. If you reach out for a banana when you feel hungry instead of an empty calorie snack, you’ll nourish your body and you’ll be ingesting way less fat and sugar than many snacks.

Eggs
As long as you’re not eating 12 of them in one week, eggs are good for you. Eggs are an excellent source of protein and protein is the “real diet secret” because foods high in protein will keep you full longer. In fact, Prevention Magazine recently revealed the finding of a study that showed that eating two eggs for breakfast helped women lose 65% more weight and decreased their waistlines 83% more than women who didn't!

Almonds (my favourite snack food)
Almonds are rich in monounsaturated fatty acids and protein. Just one handful of almonds will keep you full for a long time because they are great at suppressing appetite.

Avocados
Try and include ½ avocado at lunch time because it contains good fats (monounsaturated fatty acids) and it contains protein that will fill you up nicely. Not only can you add avocados to salads, but they are great as a spread on sandwiches and you can even add them to a smoothie!

Peanut butter (sugar free and low sodium)
You can easily find peanut butter that contains only 100% roasted peanuts (you can buy the organic and non-organic kinds). In other words there are no hydrogenated oils, sugar or salt added to the peanut butter.  A great snack is an apple cut up and dipped in peanut butter.

Oats
Oats are a great super food because it's low in sugar, high in fiber and it’s so quick to prepare. It’s only takes 5-10 minutes to prepare your oatmeal and you’ll be full for hours after eating a bowl. Here’s another great thing about a bowl of oatmeal: you can let your creativity run wild and you can top your oatmeal with pretty much anything!

Apples
Apples are full of fiber. It is recommended that you consume 5-10 fruits and vegetables a day), the fiber will fill up your stomach and will keep your hunger at bay.

What food/tea helps to have more energy before working out?

These great foods have ideal amounts of carbs and protein to keep you fuelled during your workout. The key is to not have a heavy, difficult to digest meal, avoid high fat foods, opt for Low Gl foods with lean clean protein. Fresh fruit with some nuts is also a great pre workout snack.

Raw unsalted nuts – simple and easy to carry and a great natural whole food.

Protein shake with added carbs: Premade protein shake mixes are an easy on-the-go snack, and a good way to reap protein's benefits while adding carbs to stay energized. Aim for a 4:1 carb-to-protein ratio with 10 to 20 grams of protein.

Plain Low Fat Yogurt: Yogurt contains substantial protein and carbs, and less sugar than the regular kind. Add fruit, honey, or whole-grain cereal for an extra energy kick.

Rye Bread with cottage cheese or egg: A slice of whole-wheat bread with low-fat cheese, is easy on the stomach and provides protein and slow-release carbs. Or, as an alternative, top toast with scrambled egg whites.

Caffeine: A moderate amount of caffeine before exercise can help you enjoy your workout more, research has found. It can also enhance your energy and reduce post-exercise muscle soreness.

What food/tea helps keep your skin healthy?
The skin is considered the outside indicator of inside health, and putting expensive creams, lotions and treatments on the outside of the skin can't alleviate problems that stem from inner nutritional deficiencies. Consuming the right foods and avoiding the wrong ones can reveal beautiful, youthful-looking skin without the high price tag of expensive cosmetics.

• Green Tea -- Green tea is rich in antioxidants that reduce inflammation and protect cell membranes. It has been proven to reduce the damage of sunburns and overexposure to ultraviolet light, which in turn reduces the risk of skin cancer. Green tea is also high in polyphenols -- compounds that eliminate cancer-causing free radicals. In addition to its skin-healthy properties, green tea is also high in vitamins C, D and K, as well as riboflavin, zinc, calcium, magnesium and iron.
• Omega 3 and Salmon -- Salmon -- along with other fatty fish, walnuts and flaxseed -- is high in healthy fatty acids that are key for achieving healthy skin. Omega-3s also reduce the body's production of inflammatory agents that can damage the skin. Increasing consumption of omega-3 fatty acid-rich foods such as salmon will help keep the skin supple and youthful.
• Blueberries -- Blueberries are considered by many experts to be the highest food source of antioxidants, which target free radicals that can wreak havoc on skin cells. The antioxidants and phytochemicals (plant sources of nutrition) in blueberries neutralize DNA-damaging free radicals, reducing cell damage. When skin cells are protected from damage and disintegration, the skin looks younger for longer. Blueberries are also an excellent source of soluble and insoluble fiber, vitamin C, manganese, vitamin E and riboflavin.
• Carrots -- Carrots are an excellent source of vitamin A, which is a required nutrient for healthy skin. They also contain high levels of antioxidants, which prevent free radical damage of skin cells.
• Water -- Drinking plenty of water -- at least your individual minimum intake -- will help keep your skin young and healthy-looking. Water in caffeinated or sugary beverages does not count; water intake must be from pure, clean water, which rejuvenates skin cells.

Spirulina and skin! Beauty

• For a healthy skin
• To make face masks
• Full and shiny hair
• Strong and flexible nails
• As a support while slimming

Spirulina contains exactly the right minerals and vitamins to keep your hair, skin and nails in optimum condition. Spirulina helps cleanse the blood, which is good for a smooth healthy skin. A face pack made of Spirulina powder is excellent to help heal an irritated problem skin. Furthermore, did you know that the beta-carotene in Spirulina helps you tan more quickly in the sun or on a sun bed?

What food/tea helps to keep your immune system healthy and strong?
Adding more fruit and vegetables of any kind to your diet will improve your health. But some foods are higher in antioxidants than others. The three major antioxidant vitamins are beta-carotene, vitamin C, and vitamin E. You’ll find them in colourful fruits and vegetables – especially those with purple, blue, red, orange, and yellow hues. To get the biggest benefits of antioxidants, eat these foods raw or lightly steamed; don’t overcook or boil.

• Beta-carotene and other Carotenoids: Apricots, asparagus, beets, broccoli, cantaloupe, carrots, corn, green peppers, kale, mangoes, turnip and collard greens, nectarines, peaches, pink grapefruit, pumpkin, squash, spinach, sweet potato, tangerines, tomatoes, and watermelon.
• Vitamin C: Berries, broccoli, Brussels sprouts, cantaloupe, cauliflower, grapefruit, honeydew, kale, kiwi, mangoes, nectarines, orange, papaya, red, green or yellow peppers, snow peas, sweet potato, strawberries, and tomatoes.
• Vitamin E: Broccoli, carrots, chard, mustard and turnip greens, mangoes, nuts, papaya, pumpkin, red peppers, spinach, and sunflower seeds.

Other super foods that are rich in antioxidants include:

• Prunes
• Apples
• Raisins
• All berries
• PlumsRed
• Grapes
• Alfalfa sprouts
• Onions
• Eggplant
• Beans
• Zinc: Found in oysters, red meat, poultry, beans, nuts, seafood, whole grains, fortified cereals, and dairy products
• Selenium: Found in Brazil nuts, tuna, beef, poultry and fortified breads, and other grain products