Eat to Improve Your Mood

Q: Is it true certain foods can actually improve my mood?

A: Happy news: Eating the right stuff at the right time can help you feel good.  To prevetn the dips and spikes in blood sugar levels that may leave you tired, irritable and headachy, try to....

1. Eat every 4 to 5 hours.  Noshing throughout the day provides your body and brain with constant fuel.
2. Limit refined carbs.  Your body quickly metabolizes the calories in soda, juice, bagels and crackers, causing blood sugar to rise sharply and eventually plummet.  
3. Fill up on soluble fibre.  Oats, brown rice and vegetables (to name a few) slow down the body's absorption of sugar, so you feel steadily energized and upbeat for hours.

4. Add protein to meals and snacks.   It keeps carbs from being digested too quickly.  (Put some cottage cheese on that wholewheat bagel or wholegrain cracker, for example)
5. Go for foods high in Omega-3 fats and vitamin D. Research indicates they can relieve the blues.   For omega-3's, try ground flaxsees and oily fish like wild salmon; good sources of vitamin D include fortified skim milk and egg yolks.

 Not only will your mood be improved because of the good nutrition, but you will feel better for taking such good care of yourself!

Mix Naughty and Nice

If only some nutritious foods weren't so bland (and junk food so delicious), you'd eat more of the good stuff and less of the not-so-good stuff, right???
You can get the best of both with this simple trick: Make a 50-50 blend of your favourite bite and its more virtuous counterpart!  You'll cut calories, fat and sugar without comprising the taste.  How good is that??

If you crave Salty, greasy chips
Mix up 1 oz Fritos (for example) with 1 oz air-popped popcorn
The Plus? You still get the crunch and save 50 calories and 9 grams of fat.  Popcorn is also a good source of fibre and B vitamins.

If you crave a Juicy Burger
Mix up 2 oz ground beef with 2 oz ground turkey
The Plus?  Using all-white turkey meat lets you sink your teeth into a succulent patty that sheds 14grams of  fat.

If you crave Pasta
Mix up 1 oz white pasta with 1 oz whole-wheat or other grain pasta
The Plus? Get nearly double the fibre per serving, filling you up so you'll be less likely to go back for seconds.  The healthier noodles also provide 3 x more folate.

If you crave Fruity Sangria
Mix up 3 oz Sangria with 3 oz flavoured carbonated water or sletzer
The Plus?  Quench your thirst with this fizzy sip and you'll sace about 140 calories and half the sugar.  You'll also stay hydrated while you drink - heading off a nasty hangover.

If you crave Chocolate
Mix up half a 1.7oz pack of M&M's with 23 almonds
The Plus? Slash sugar in half and saturated fat by a third.  Plus, the protein and good fat in the nuts will keep hunger at bay - ideal for satisfying afternoon munchies.  Sweet!



Use your imagination to Go half and half for better health!

Rate of Perceived Exertion (RPE)

How often have you read fitness articles or are told in your fitness class to work at an RPE of 7, for example, or to work at a moderate pace and never really understood how hard that is meant to be?  Here is a practical measure of what those levels actually mean...

RPE 1-2: Very easy - you can converse with no effort.

RPE 3: Easy - you can converse with almost no effort.

RPE 4: Moderately Easy - you can converse comfortably with little effort.

RPE 5: Moderate - conversation requires some effort.

RPE 6: Moderately hard - conversation requires quite a bit of effort.

RPE 7:  Difficult - conversation requies a lot of effort.

RPE 8: Very Difficult - conversation requires maximum effort.

RPE 9-10: Peak Effort - no talking zone!