Eat Yourself Happy

Eat Yourself Happy Changing your eating habits could make you happier and more energised throughout the day. Eating a low carb diet, comprised of tasty meals and even between-meal snacks can help to control blood sugar and keep fatigue at bay, making sure you can say Hello Happy! MORNING Studies show that people who eat breakfast maintain a better mood throughout the day. Protein rich breakfasts are vital for keeping fatigue at bay as this is when your cortisol* levels are highest. 12 11 Why Not Try: 10 Smoked Salmon Cheese and Bacon and and Scrambled Egg Spinach Omelette Cheese Frittata *Otherwise known as the fight or flight function, cortisol is the stress hormone which affects our adrenal function. 1/3 of us admit to skipping breakfast FACT MOOD BOOSTING TIP Exercise boosts your endorphin levels and makes you feel happy. You don't have to run a marathon, try a brisk 20 minute walk or even a yoga salutation to bring your smile back. MID MORNING Snack on cheese slices or hard-boiled eggs that are rich in mood regulating vitamin B12. 12 A cup or two of coffee or tea has been shown to increase the metabolic rate and 10 help improve energy levels. Drinking green tea has an antioxidant effect which will help to reduce stress. Vitamin B12 is used FACT to fight depression MOOD BOOSTING TIP If you're looking for a mood boost, make sure that you are exposed to at least 15 - 20 minutes of sunlight every day to ensure you get a boost of vitamin D. The perfect excuse to get away from your desk in your lunch break! MIDDAY MOOD BOOSTING TIP Eating a carb-heavy lunch such as a sandwich and crisps will give you an initial energy rush, but as the glucose floods out of your blood stream you will experience a sugar low. This will zap your energy and leave you craving sweets or other carb-rich foods. 12 11 10 2 A low carb lunch will keep you feeling satisfied. Try incorporating these foods into your lunch choices: Cream Cheese Almonds Prawns Eggs Almonds are high in magnesium, a mineral that can help with irritability and depression FACT MOOD BOOSTING TIP Avoid processed foods, these are high in sodium and sugar which will leave you feeling drained and lethargic. EARLY AFTERNOON Dehydration is one of the main causes of fatigue so fight that heavy-lidded feeling by drinking plenty of water throughout the day. 12 1 11 MOOD BOOSTING TIP 10 2 Make your mood a happy one by eating regular meals and snacks, which help keep your blood sugar steady and trigger brain chemicals that make you feel good. 3 Snack on nuts or avocado slices – these are rich in magnesium helping you to stay alert and focused. Avocado slices also contain high levels of folic acid which supports serotonin regulation FACT MOOD BOOSTING TIP Sleep deprivation caus If you want to feel happier during the day turn the telly and the lights off an hour earlier to make sure you are giving your body the rest it needs. s your body's emergency stress system to kick in. EVENING Include protein rich meats in your evening meals: 12 11 10 Pork Beef Chicken Turkey These contain the amino acid tyrosine which boosts the production of dopamine and norepinephrine helping you to stay alert and focused. For an extra boost, try eating... omega-3 fatty acids, which help fight depression: Salmon Flaxseeds Eggs Olive oil Tuna Fatty fish contains EPA and DHA which help to boost your mood by aiding serotonin production FACT https://www.shakeupyourwakeup.com/sites/default/files/Breakfast%20priorities_FINAL.pdf ATKINS http://www.comfirst.org.uk/files/food_mood_survey_summary.pdf The Low Carb Experts 4. 4- 3) 2. 3. 2.