Food For Your Mood: How To Improve The Connection Between Your Diet and Mental Health

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When you think about maintaining your mental health the last thing you consider is how your diet can impact your mood. The connection between your diet and mental health are much closer than you might think. From your first meal of the day to your last, everything you eat has a direct impact on your well-being. So, before you can better the relationship, you have to understand the connection.

 You Are What You Eat

Regardless of how much you exercise or prioritize self-care, what’s on your plate can greatly affect your overall well-being.  If you start most days feeling sluggish or find yourself crashing, then you should take a look at your diet. Consuming foods with no nutrients or empty calories, like ultra-processed foods or sugary foods feels good in the moment, but can cause inflammation to your body and brain. This can then cause anxiety or depression.

Not eating enough can also have a multitude of effects on your mental well-being. From trouble concentrating and frequent headaches to anxious feelings, it’s crucial to eat the right amount of food. You are what you eat, so make sure you are incorporating the right kinds of foods. From increasing your fiber intake, to focusing on foods with omega-3 fatty acids and incorporating more vitamins, bettering the way you eat will help boost your memory, mood, and focus.

Tips To Improve The Connection

Now that you have a better understanding of the connection between your diet and mental health, it’s important that you take actionable steps in order to improve the relationship and your overall health. Luckily, we’ve got everything you need to know all right here! To help get you started on your journey to better health and relationship with food, follow these tips!

Create Food Goals

If you want to change your diet to better your mental health, then switching to cleaner foods might sound like a walk in the park. However, it might be harder than expected. If you struggle with implementing healthier changes, then create healthy eating goals that you can achieve. Setting weekly or monthly goals might seem like a small task but can make the transition much easier.

Start with how you snack. If you tend to grab a bag of chips as your afternoon snack, then try swapping your daily chips for your favorite fruit. Or grab a bottle of water instead of a soft drink. Make things easier by keeping a reusable water bottle nearby. If you’re looking to make bigger changes to your diet, then consider going meatless every Monday or experimenting with healthy food recipes once a week. Before you know it, establishing healthy habits will become second nature.

Build A Positive Relationship

You might not realize it, but your relationship with food plays a major role in building a positive connection between your mental well-being and diet. Now, in order to improve your relationship, you first have to understand it. Pinpoint negative food habits you might have, like restricting yourself, binge eating, or harmful dieting due to anxiety or guilt. Knowing your bad food habits will help you know where and what to focus on.

  • Listen to your body: Give yourself permission to eat when you’re hungry. Paying attention to your hunger cues will help you manage your appetite and feel satisfied after eating.
  • Practice mindful eating: When eating, don’t multitask. Instead, just focus on the food and yourself.
  • Remove the concept of good versus bad food: Food has less power when you remove labels and start eating to fuel your body.

However, know when it’s time to get professional help. Seeking guidance from a professional dietitian can eliminate some of the anxiety and give you a clearer roadmap on how to resolve issues. If you’re struggling to understand the mental relationship between you and food, then consider an online psychiatrist to help evaluate you. They can help you determine what may be the causes behind your bad food habits and help you find a solution. Seeking help can make a world of difference, so don’t ignore the signs.

Don’t let food be the reason you struggle with your mental health. Building a positive relationship with food won’t happen overnight. Like most things, it will take time. Regardless of that, there are various ways to maintain a healthy connection between your mental health and your diet, so be mindful and nurture the relationship!

 

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The Effects of Ultra-Processed Food Consumption

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Ultra-processed foods (UPF) are made using multiple techniques. These include pre-frying, hydrogenation, emulsification, extrusion, preservation, and artificial flavors and colors. By using ultra-processing techniques, manufacturers can offer cheap, easy-to-market, long-lasting, and hyper-palatable products.

Consumption of ultra-processed food is prevalent across the globe, so are the prevalence of diseases like diabetes, hypertension, and cancer.

 Are Ultra-processed Foods Bad for Your Health?

UPF tend to be tastier and cheaper. The problem is that they usually contain ingredients that can be harmful if consumed excessively. These include saturated fats, artificial flavoring, and chemical preservatives.

Moreover, these foods tend to have less fibre and nutrients than whole products.

According to a review published on the Nutritional Epidemiology, UPF consumption correlates with the incidence of type-2 diabetes in Latin America.

Before this publication, a study on 100,000 adults found out that UPF consumption increases the risks of heart problems by up to 10%.

These only attest to the systematic review of epidemiological studies, which showed that consumption of UPF could contribute to the risk of all-cause mortality.

A 2015 study also showed that people with high-sugar, high-salt, and high-fat diets have a smaller hippocampus. Take note that the hippocampus is the part of the brain that plays a role in memory, learning, and emotions.

The detrimental effects of industrially-prepared food products are constantly exposed to the public.

But why can’t we stop consuming them?

It turns out we’re not buying UPF just because they’re more affordable. Researches show that most of them are addictive!

Dr Ashley N. Gearhardt, a University of Michigan associate professor in psychology, stated that processed foods—such as fries, potato chips, frozen pizza, and packaged cookies—have addictive attributes similar to cocaine and tobacco.

Highly processed foods intensify our natural cravings for fat and carbohydrates to the point of addiction. Compared to unprocessed and minimally processed foods, UPFs are more effective in pleasing the reward-related neural systems in the brain. Dr Gearhardt added that our failure to avoid excessively processed food is comparable to the relapsing pattern in addictive substances.

Therefore, classifying UPF as non-addictive could pave the way to the creation of more addictive foods. The worst part is, vulnerable individuals may be criticized for lacking personal responsibility when they overconsume UPFs.

The Bottom Line

The specific components in UPF that may lead to addictive behaviours are still not identified. Experts suggest that the behavioral effects can also stem from the taste, texture, and accessibility of these products.

According to Shane Perry, Max Funding’s senior business analyst, it can take years before UPF is regulated. He says, “More definite answers are needed although it is already obvious that highly processed foods are harmful. The best thing we can do is to shift to healthier food options gradually.”

Just 1 in 10 adults meet the federal fruit or vegetable recommendations, according to a study published today in CDC’s Morbidity and Mortality Weekly Report (MMWR). This report highlights that very few Americans eat the recommended amount of fruits and vegetables every day, putting them at risk for chronic diseases like diabetes and heart disease.

 

NutriFusion develops all‐natural fruit and/or vegetable powders that are nutrient dense for use in foods, beverages, supplements, and pet foods.

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Learn about Essential Vegan Supplements and Vitamins to Include in Your Diet

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Vegans no longer eat animal products, such as eggs, meat, dairy, and other foods with an animal source, including honey and gelatin. However, veganism is much more about food choices. If you opt to become a vegan for environmental, ethical, or health reasons, you do not use animal products such as wool, silk, fur, leather, and some cosmetics and soaps.

Your Journey to Improved Health

You must plan your vegan diet well for it to provide fulfillment to your beliefs and to enjoy a healthier and longer life. It should offer the following health benefits:

  • Lower blood pressure
  • Reduced cholesterol levels
  • Decreased intake of saturated fats
  • Enhanced vital nutrition
  • Curbed risk of heart disease, Type 2 diabetes, and some cancers
  • Healthier weight

You must pay special attention to your vegan lifestyle because you may not get enough vitamins and minerals, especially those found in animal products. You can avoid health risks by eating a balanced diet and focus on the following nutrients in your diet.

Iron

This mineral has a significant role in producing red blood cells, which carry oxygen throughout your body. Excellent sources of iron include broccoli, beans, wheat, raisins, and tofu. You may also get your iron requirements from iron-fortified cereals. Non-meat sources are also rich in iron, but they are challenging to digest. Pair iron intake with vitamin C because the latter helps your body absorb the mineral.

Your doctor may suggest iron supplements if you have rock-bottom iron levels in your body. However, excessive iron intake can damage your gastrointestinal system and may result in iron toxicity. Accumulating iron in your organs can be fatal because it harms your brain and liver. Therefore, you must consult your doctor about consuming iron supplements.

Protein

Protein is another essential body component in your skin, organs, bones, and muscles. If you cannot eat dairy and meat, you must ensure that you consume amino acids, the building blocks of protein. You can get your protein requirement from peanut butter, nuts, grains, seeds, and legumes. For non-animal products, you can try soymilk and tofu. You should ensure that you have complete protein to maintain your metabolism.

Calcium

Your body needs calcium for strong bones and prevents osteoporosis, a disease known to weaken or break your bones. You can consume soybeans, bok choy, broccoli, and kale to get enough calcium. You may also drink calcium-fortified juices and soymilk or take calcium supplements.

Vitamin D

This vitamin is vital for your bone health and helps in calcium absorption. Moreover, it promotes bone growth. You may expose yourself to sunlight for about ten minutes thrice a week. If you wish to take more vitamin D, you can search for fortified products, such as cereals, rice milk, and soymilk.

Vitamin B12

Vitamin B12 prevents anemia and aids in the production of red blood cells. You can find it in fish, meat, shellfish, and dairy products. You may opt to eat fortified foods, including some cereals and soymilk. A word of caution from dissertation writing services: you must talk to your doctor about your Vitamin B12 supplement intake.

Zinc

Your immune system needs zinc, and you can find it in soy products, nuts, and beans. Phytates occurring in some cereals and legumes can hamper zinc absorption.

Omega-3 Fatty Acids

Omega-3 improves your brain function and heart health. Oil and flaxseed meals are excellent sources, but you can also search for fortified food products from a plant source. According to an assignment writer, you can also check with your doctor about taking supplements containing omega-3.

Omega-3 fatty acids also provide the following benefits:

  • Helps in the neurodevelopment of infants and children
  • Avoids dementia and Alzheimer’s disease
  • Lowers the risk of heart disease
  • Reduces the risk of rheumatoid arthritis

Vitamin K

Vitamin K is helpful in wound healing and blood clotting. Vitamin K-1 is plentiful in several plants, including dark leafy green vegetables. On the other hand, Vitamin K-2 is present in egg yolks and some dairy products. You may get your Vitamin K-2 from fermented foods, such as natto, raw sauerkraut, vegan kimchi, unpasteurized kombucha, and plant-based kefir. Vitamin K deficiency may not be an issue because your gut bacteria can convert vitamin K-1 to vitamin K-2.

Iodine

Iodine makes your thyroid gland healthy, and you can find it in small amounts in plants, depending on the type of soil where they grow. You may also get your iodine requirement from seaweed. Eating sushi with seaweed a few times a week is sufficient for your iodine needs. You may wish to talk to your doctor about taking an iodine supplement.

Selenium

You only need small amounts of selenium to prevent cell damage caused by infection. However, according to some dissertation writers uk, you must speak with your doctor before taking a selenium supplement. Generally, you get the required amounts from cereals, bread, and other grains.

Beta-Carotene

Beta-carotene becomes vitamin A in your body, and you know that vitamin A plays a significant role in your reproduction, immune system, and vision. It also ensures your organs function properly. Try to talk to your physician about taking a supplement because you may not need it. You can get beta-carotene from the food you eat. Carrots, sweet potatoes, tomatoes, winter squash, cantaloupe, and green leafy vegetables and fruits are excellent sources of bet-carotene.

Some Considerations for Excellent Health

You must make balanced choices if you want to enjoy a lifetime of exceptional health. You can shy away from junk foods and eat high-quality foods rich in nutrients. If you have nutritional issues, such as changes in your hair, skin, or weight, you must talk to your doctor. If you have diabetes and other special needs, you must consult your physician before jumpstarting your vegan diet to help you make outstanding nutritional choices.

About the Author

Emily Harrinson is oozing with positivity that is evident in her work as an influential editor in London. She started work in a big company as one of the professional paper writers in 2006 and has been producing prolific dissertation service since then. She reads books as a hobby and dabbles in music and sports too.

 

About NutriFusion

NutriFusion develops all‐natural fruit and vegetable powders that are nutrient dense for when you do not have access to fresh produce…and even when you do to improve your vitamin intake. Sourcing only whole, non-GMO foods, NutriFusion offers consumers a concentrated micronutrient and phytonutrient-rich food ingredient blends. With a farm-to-table philosophy, NutriFusion’s proprietary process stabilizes the nutrients from perishable fruits and vegetables, allowing a longer shelf life and access to vital nutrients.

NutriFusion fruit and/or vegetable powders are for use in foods, beverages, supplements, and pet foods.

NutriFusion can help! Visit us at www.nutrifusion.com.

Eating a Healthy Balanced Diet is One of the Most Important Things Students Can Do to Protect their Health

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When you ask most people around the world what it takes to be healthy, you’ll probably hear them talking about a healthy balanced diet. But what does that mean? For some people, it might mean avoiding junk food like fries and burgers. For other people, it might mean avoiding sugary foods such as candy and ice cream. When you get different answers to the same question, you can end up confused or worse, consume an unhealthy diet. In this post, we are going to talk about the benefits of consuming a healthy diet and how students can protect their health in the long run. Let’s get started!

Defining healthy eating habits

A healthy diet is usually comprised of whole foods. This means that students should consume foods that are closest to their original form. When food is processed or refined, its fiber, minerals, and vitamins get stripped and in most instances, preservatives are added. Research studies have found that plant-based diets are the best for the body because they lower the risk of chronic diseases since they usually include essential nutrients like potassium and healthy fiber. Students can cultivate a good relationship with food when they focus on adding to their plate foods that will improve their health such as berries and nuts.

A healthy diet and academic performance

To get good grades and achieve your goals, you need to consume healthy foods. In America, obesity continues to be a major problem with 34 percent of adults above the age of 20 being overweight. Changing the food and drinks that you consume will promote health and wellbeing. Students who consume healthy foods tend to perform better than their counterparts who consume junk and soda every day. It’s difficult to achieve your goals without good health. Keep in mind that health is not your birthright but something that you earn every day depending on your eating patterns and regular activities.

A healthy diet and mental health

A healthy diet does not just promote physical health but also mental health. Various research studies have shown that food choices have a huge impact on mental health. A research study conducted by Clinical Nutrition Research found out that diets rich in minerals and vitamins reduce the risk of various mental disorders such as depression, anxiety, and attention deficit or hyperactivity disorder.

A healthy diet and weight management

Being obese or overweight have been linked to a wide range of health conditions. According to the CDC, having a high body mass index means that you need to lose weight. Fortunately, consuming a high-quality diet can help you achieve your goals. Thanks to dissertation help, you can start eating mindfully. Don’t eat too fast or when you’re feeling full.

Benefits of a healthy lifestyle

The benefits of a healthy lifestyle cannot be ignored. Students who make healthy food decisions lower their risk of certain cancers, cardiovascular diseases, obesity, anxiety, and depression. You’ll feel better about yourself and you’ll have more energy every day. According to a study conducted by the American Journal of Clinical Nutrition, a healthy diet reduces the chances of early death by 56 percent. Nutritionists define a healthy diet as comprised of whole grains, nuts, vegetables, fish, and fruits. On the other hand, regular intake of junk and processed meats greatly increase the risk of early death.

Changing and improving your eating habits

fruits and vegetable vegetable powders whole food food trends clean eating colored fruits and vegetables rainbow colors

If you’ve formed the habit of eating unhealthy foods regularly, it can be difficult to change your eating habits. However, it’s not impossible. Here are a few steps that you need to take to achieve your goal:

1.       Create a plan for your healthy diet

The most effective way to change your eating habits is by creating a solid plan of action. As the popular saying goes, failing to plan is planning to fail. You need to create a plan that you can follow in the long run. Don’t be too harsh on yourself.

2.       Save money by carrying packed lunch

Instead of spending a few dollars buying junk food and soda for lunch, you should consider bringing your lunch to school. It’s one of the best ways to achieve your goal while saving thousands of dollars in the long run. You don’t have to cook every morning. All you need to do is pack your dinner leftovers. You can delegate tasks to essay writing service UK to find time to prepare a healthy dinner.

3.       Don’t buy unhealthy foods

If you have unhealthy foods in your kitchen or fridge, now is the best time to do away with them. You need to think of investing in high-quality foods only. This will reduce the chances of eating junk and falling back to your old habits. Before visiting the grocery store, make a shopping list that largely includes fruits and vegetables.

4.       Take baby steps

You need to focus on setting small goals that you can easily achieve. For instance, you can set a goal of consuming vegetables and fruits before supper or a smoothie every morning. It can be difficult to change your eating habits especially if you were used to consuming unhealthy foods regularly. Taking baby steps will ensure that you achieve your goals without a lot of struggle.

5.       Monitor your food choices

One of the best ways to monitor your food choices is by starting a journal. This journal is not about tracking calories but helping you to know more about your food habits. Understanding your habits is an essential step towards food behavioral changes. Revisiting your food diary regularly will help you become aware of your food choices and help you eliminate unhealthy ones.

Some of the foods that you need to include in your diet are:

  • Fruits: mango, bananas, melons, berries, and apples
  • Legumes: Lentils, beans, hummus, dried peas
  • Whole grains: Whole grain bread, millet, brown rice, quinoa, and amaranth
  • Nuts and seeds: cashew nuts, almonds, pumpkin seeds, cashews, and sunflower

Conclusion

Students need to consume a healthy diet to live longer and become successful. By following the tips that we’ve discussed in this post, you’ll not only help yourself but the world too.

Author Bio:

Emily Harrinson is one of the most influential editors at custom essay service in the online world. She has been working in this company since 2006. Her hobby is reading books. But besides that, Emily is fond of sports and music. She is a very positive person.

 

  NutriFusion® 

NutriFusion develops all‐natural fruit and vegetable powders that are nutrient dense for when you do not have access to fresh produce…and even when you do to improve your vitamin intake. Sourcing only whole, non-GMO foods, NutriFusion offers consumers a concentrated micronutrient and phytonutrient-rich food ingredient blends. With a farm-to-table philosophy, NutriFusion’s proprietary process stabilizes the nutrients from perishable fruits and vegetables, allowing a longer shelf life and access to vital nutrients.

NutriFusion fruit and/or vegetable powders are for use in foods, beverages, supplements, and pet foods.

NutriFusion can help! Visit us at www.nutrifusion.com

Effect of Alcohol Use on Academic Performance of College Students

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You might remember that, around the time you were finishing high school, there were at least a few people around you who were talking about the fun life at college that was awaiting you. By fun, they usually implied a lot of networking and non-stop parties. But they didn’t mention anything about studying hard.

Why do some people have such a distorted perception of college life?

Typically, having entered the university, students have to adjust to a new micro-society. They want to get recognized by others and integrate into the new circles quickly and painlessly. That’s why, at parties, they engage in social drinking to become part of the group.

Unfortunately, the behaviors formed by social drinking grow incrementally and very soon become the part of college student’s identity. But while students might get the recognition they longed for, such distractive behaviors ultimately have a negative impact on their academic performance.

So, a seemingly innocent cup of beer with your college friends can turn into an alcohol abuse problem, which has an impact on your future as you switch your perspective from building a successful career to simply trying to fit in. And, if your academic performance started getting worse, it could mean that the problem already exists.

How does research interpret the connection between academic performance and alcohol use?

Apart from social drinking, studies also list other reasons for increasing alcohol consumption among students. For instance, a study involving 114 male and 86 female students showed that while the majority of students (59%) started consuming more alcohol because of their peers, 20% of participants also mentioned their parents influencing their alcohol consumption behaviors.

This study also confirms the negative impact of alcohol use on academic performance. Reportedly, 66% of students said they missed a class or failed a test due to a hangover. Also, 96% of the participants say they’ve been sanctioned in school or at home as a result of alcohol use.

An IJPM study investigated student registries in several universities in the Netherlands. The study found that there was a link between students dropping out during their first year at a university and alcohol dependency. In this study, students also confirmed that alcohol use impacted their GPA.

A general research overview on the effects of alcohol on academic performance supports the statements from the previous study.

The scientific papers reviewed in this research came from different decades and used different approaches to studying student behavior. But all of them confirmed that alcohol use first impacted the quality of learning, which consequently influenced academic performance.

For instance, one study listed in this research overview examined the neurological effects of alcohol on learning capabilities. This study has proven that alcohol alters the structure and function of the brain, leading to learning impairment and other consequences reaching far beyond adolescence.

Some studies also indicate that poor academic performance caused by alcohol use can lead a student to even more alcohol consumption.

For instance, a study from Ethiopian scholars, which involved 725 randomly selected students from different colleges and universities, has shown that students whose academic performance got worse because of problematic alcohol use tended to increase their alcohol consumption.

From these studies, we can draw a conclusion that once a student engages in regular alcohol consumption, it has an inevitable impact on their academic performance. However, this situation also creates a vicious circle – a worsening academic performance can push a student to consume alcohol even more.

Of course, you can take the results of these studies with a grain of salt. Ana Mayer, a writer and researcher at TrustMyPaper, says that in this case, you also need to take into account such factors as each country’s economic advancement and social progress, which also have an impact on drinking habits.

But what matters is that all of these studies show the same pattern – the increased use of alcohol leads to poor academic performance.

How to Talk to a Student about Alcohol?

Now, let’s talk about how you can communicate the impact of alcohol use on academic performance to a student. Whether you are a parent or a worried college teacher, you need to plan your conversation right.

Here are a few recommendations.

1) Don’t take a derogatory tone

It can be hard to see a young person ruining their life, especially for a parent. That’s where you can make a mistake and try to shame a student for their choice, thinking that this shame will help them quit drinking.

However, this approach can and will backfire. Your goal is to help a student pay attention to their academic performance while normalizing their relationship with alcohol. You don’t want them to start hating drinking because it’s running their life. You should help them understand that the consumption of alcohol should be responsible.

2) Ask about the reasons for increased alcohol use

What pushed a student to consume alcohol more?

Maybe it was a lack of confidence, a fear of missing out, or the desire to relax that lead a student to start binge drinking. In a calm and understanding tone, try to figure out the reason for increased alcohol use and build your conversation around it.

3) Show facts and explain the consequences

There is a chance that a student will react negatively to your attempts to change their relationship with alcohol. They might even say, “If others are doing it, why can’t I?’

If your conversation takes this turn, your task is to support your claims with the facts. You can show a student how their academic performance worsened within a certain time span and ask whether there’s a connection with alcohol use but do it carefully. Remember, your task is to be objective.

4) Provide valuable and authoritative resources

Next, offer a student a variety of resources to read about the impacts of alcohol on academic performance and their life in general. For instance, the National Institute on Alcohol Abuse and Alcoholism has great resources on the impact of alcohol on health and the quality of life.

At Hello Sunday Morning, students can also get other information about normalizing the relationship with alcohol, its effects and also find support from others struggling with the same problem.

5) Show trust

There is a chance that even after the most informative and well-wishing talk, a student will still feel hostile and won’t take the conversation seriously.

Your task here is to trust their judgment. They might not show it, but it is possible that this talk will stick in their head, and they will start changing their relationship with alcohol when they are ready.

Wrapping Up

Starting a college or university is both an exciting and stressful time in a student’s life. To deal with this stress, they might engage in harmful behavior, including binge drinking and increased alcohol consumption, which, as evidence shows, has an inevitable impact on their academic performance.

But the realization of the problem is the first step to solving it. The goal here is to help a student understand that alcohol doesn’t resolve issues and won’t lead to anything constructive. Drinking with your friends every day might make you look cool. But does it help in the long run? Hardly.

Author bio: Erica Sunarjo is a researcher, writer, and editor at Supreme Dissertations. She partakes in different projects that allow them to grow her list of experiences and expand her interests.

 

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Consumers may purchase our powders at: https://sales.nutrifusion.com/.  Add our powders to juice, or sprinkle on top of foods such as yogurt, pasta dishes, beverages, and baked goods such as cookies, brownies, cakes, etc.  A small amount, 225 mg, will provide 50% of the daily value from the range of nutrition from fruits and vegetables.

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How to Snack and Prevent Diabetes

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Diabetes prevention is something we all should be working for, and your diet plays a huge factor in this. One often overlooked part of the conversation surrounding a healthy diet is snacking. While the obvious answer may seem to be to give up snacks altogether, depriving yourself of your favorite treats may not be the best protection from diabetes either. Below are a few ways to develop snacking habits that can reduce your chances of developing diabetes, as well as a few different foods to implement into your diet.

Avoid Glucose Spikes

Diabetes is characterized by having blood sugar levels that are unnaturally high due to insulin resistance. One of the ways that this insulin resistance can develop is by having spikes in your blood sugar that make it difficult for your body’s insulin to break down all of the glucose in the body. You can avoid these spikes by limiting consuming foods that quickly raise your blood sugar, such as sweets, starches, and processed foods.

Choose Your Snacks Wisely

Instead of choosing foods that are unhealthy in nature, try to focus on curbing your hunger with healthier options. Skip the donuts, cookies, and cakes and reach for fruits, vegetables, and nuts instead. Many adults struggle to meet their daily value of fruits and vegetables, so incorporating these foods into snack time can help you reach your nutritional needs.

There are certain foods that can help prevent diabetes more than others. Foods like apples and berries can satisfy your sweet tooth while carrots and pumpkin seeds can give you that crunch that you crave from chips and other salty snacks. Incorporating these foods into your snacking routine can help cut your risk of developing diabetes by minimizing spikes in blood sugar and preventing insulin resistance.

Space Out Your Snacks

While it might seem counterintuitive, snacking does have the potential to prevent blood sugar spikes from happening if eaten at the right times. When there is a large gap of time between meals, your blood sugar can dip, sometimes to dangerously low levels. This can result in extreme highs and lows that can make your body become less sensitive to its own insulin, ultimately leading to diabetes. Snacking can help prevent these highs and lows by keeping your blood sugar levels steady throughout the day because of the more consistent intake of nutrients. If you find yourself getting hungry throughout the day or if you know there is going to be a large gap between your meals, try keeping a snack nearby to help hold you over and stabilize your blood sugar.

Be mindful of your snacking

Raspberries and BlackberriesWhile it may appear that snacking is purely a physical activity, the way that you snack is heavily tied to your emotional being as well. Unpleasant emotions like stress, anxiety, and depression can lead to overeating and cravings for those “comfort foods” that tend to be unhealthy in nature. And when it comes to emotional eating, you often won’t stop munching until you feel better, or until your body can’t physically take another bite. These snacking sessions can contribute to blood sugar spikes and insulin resistance because of the sheer volume and contents of the foods involved.

A change in mindset can help prevent you from snacking mindlessly, as well as keep you from eating foods that are less healthy in nature. A great way to get a handle on your emotional eating is to first assess why it is that you’re tempted to start eating. Ask yourself— Are you really hungry? Are you upset? Are you avoiding something? If you realize that your cravings are originating from something other than hunger, try resisting the urge to snack for about 15 minutes to see if the feeling subsides. The more self-aware you become of your snacking habits, the better you’ll be able to fend off the development of diabetes.

 

Just 1 in 10 adults meet the federal fruit or vegetable recommendations, according to a study published today in CDC’s Morbidity and Mortality Weekly Report (MMWR). This report highlights that very few Americans eat the recommended amount of fruits and vegetables every day, putting them at risk for chronic diseases like diabetes and heart disease.

NutriFusion develops all‐natural fruit and/or vegetable powders that are nutrient dense for use in foods, beverages, supplements and pet foods.

NutriFusion can help! Visit us at www.nutrifusion.com.

 

Mitigating Stress: How Food Can Reduce Your Stress

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Everyday stress can easily pile up, but today’s circumstances have made it much easier to feel more overwhelmed than ever. In fact, studies reveal that 88% of Americans are stressed out due to the uncertainty clouding over us.

Even though stress is a normal part of life, we owe it to ourselves to learn how to combat it — and one of the best ways to do this is to eat right. Though many people know that stress causes you to eat more and in unhealthy ways, it’s possible to reverse this and use healthy food to reduce stress. To help you eat right amidst these stressful times, here’s what you need to know:

The Best Nutrients to Beat Stress

Food serves as a source of nourishment. And leaning on this fact will help you identify which ones can help increase and decrease your stress levels. Case in point: Our post on how to ‘Boost Your Mental Health With Fruits And Vegetables’ notes that probiotics (otherwise known as ‘good bacteria’) positively influences your mental outlook, while soothing your anxiety.

Vitamin C is also a great stress-reliever, as it helps reduce levels of cortisol (a major stress hormone) and lower your blood pressure. Another helpful nutrient is omega-3 fatty acids because they can help relieve stress symptoms. Plus, Dr. David Mischoulon writes on Harvard Health that its anti-inflammatory properties can even help alleviate depression. Overall, knowing the right nutrients will help you build a strong foundation for healthy eating against stress.

That said, here are some food sources that you should consider incorporating into your diet to help fight stress:

Probiotics
• Lentils
• Banana
• Oats
• Asparagus

Vitamin C
• Sweet potatoes
• Broccoli
• Guava
• Citrus fruits

Omega-3 Fatty Acids
• Salmon
• Walnuts
• Flax-seed
• Soybeans

Essential Eating Habits to Beat Stress

A successful diet to combat stress isn’t complete without proper eating habits. Practicing these everyday will help you stay on the right track with your diet and stress.

Practice Mindful Eating

Mindful eating calls you to be in the moment when you eat — from paying attention to your food, to acknowledging your physical and emotional sensations. It’s all the more important to practice mindful eating today, when most people are working from home and the lines between work and your personal life can be easily blurred. Resilience coach L. Barbour told Marcus that it’s important to focus exclusively on eating during lunchtime, instead of looking at your phone or trying to multitask. This way, you can truly enjoy your food and be more careful about the dietary choices you make. After all, it’s very easy to subsist on coffee and beef jerky if you’re stuck to a screen all the time! Remember that what and how you eat can affect your mood and cognitive performance, so be sure to give yourself time to thoroughly enjoy your meals.

Don’t Skip Meals

As we’ve mentioned, it’s easy to get caught up in the hustle and bustle of life — especially during this point in time. And trying to keep up with everything makes it much easier for you to skip meals. Unfortunately, ignoring your meals can result in even higher levels of stress. Psychiatrist Steven Gans explains on Very Well Mind that your blood sugar levels start to drop when you miss out on a meal. This, in turn, causes you to become irritable and tense, while also heightening your anxiety. To this end, it’s essential to follow a healthy eating schedule. If you’re not feeling too hungry during a certain mealtime, you can opt for a filling snack like a protein bar or a green smoothie.

Cook for Yourself

While ordering in from food delivery services may seem like a convenient option, it’s better to use the time you have on your hands by cooking your own meals. Cooking can do wonders for your stress levels as it helps you get in tune with your senses — from therapeutic techniques like stirring and rhythmic chopping, to smelling the aroma of your ingredients. Not to mention, there’s a special sense of accomplishment after preparing your own meals. If you’re pressed for time on weekdays, a good practice is to meal prep during the weekends.

 

Words by Mona Presson
Written exclusively for nutrifusion.com

Sugar – It’s a Sticky Situation

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Sugar.

Parents don’t want to give it to their kids. Adults don’t’ like it because it turns, quite quickly, to fat. But clever packaging and the misconceptions natural sugar and no added sugar tend to only raise more questions. Is all sugar created the same? Can you learn to navigate the sticky sweet sugar labels? What’s the difference in added, natural, modified, and fake?

According to a recently published article on cnet.com, “The US Office of Disease Prevention and the World Health Organization say you should get no more than 10% of your daily calories from added sugar each day — and even better is limiting added sugar to 25 grams (or six teaspoons) in total.” So if the first step includes knowing we should limit our sugar intake, the next step moves us into the tricky task of decoding, you guessed it, sugar itself.

Added sugar.

Just like it sounds, added sugar is, as you’d assume, added…by either you or a manufacturer. The various added sugars can be derived from several sources including coconut sugar, can sugar, maple syrup, honey, or agave nectar.

Natural sugar.

Certain foods like, for example, fruit, is a whole food and the sugar included is in its natural form. An apple doesn’t have added sugar and, again, as you’d assume, offers the added benefits of vitamins, minerals, and fiber. While a fruit’s natural sugar, fructose, does affect your body and can raise both blood sugar and insulin hormones, it’s bound to fiber…something that aids your body in slowing down how fast you’re absorbing the naturally occurring sugar.

“Natural sugar, like the sugar found in whole food like fruits, is definitely part of a healthy diet for most people,” explains Jayne Williams, a certified nutritional consultant and clinical nutrition graduate student. “While fruits do contain low levels of fructose, which is a sugar, the overall nutritional value of a piece of whole fruit with all the vitamins, fiber and nutrients is well worth including in a healthy diet.”

Fructose should not, however, be confused with the often-added ingredient high fructose corn syrup. This chemical-made sugar is often a used as a sweetener in many processed foods.

Modified natural sugar.

The honey you add to your oatmeal and the agave you put in your smoothies are natural, but they’re sugar all the same. “Modified natural sugars are those that start from a natural source but need slight ‘modern intervention’ to make it to your table. Coconut sugar, raw honey and organic pure maple syrup all have some additional minerals and vitamins,” says Williams, “but are still sugar and can affect your blood sugar levels more than natural-occurring sugars in whole foods.”

Processed sugar.

Often called fake sugar, processed sugar has been stripped of any nutrition or health benefits. The modification process renders fake sugar difficult for your liver to process as it contains high levels of fructose. White sugar, cane sugar, and agave nectar, even if it’s labeled as low-glycemic, fall into the processed sugar category.

The take-away.

Stick to whole, unprocessed foods and stay away from processed foods and high fructose corn syrup. Watch for tricky food labels and packaging…just because you’re indulging in a smoothie or seemingly healthy prepared food doesn’t mean added sugar isn’t hiding inside. If you do add sugar, like honey, try to keep it at 6 teaspoons (or under) a day.

When you may not have access to quality whole foods, you can still achieve the necessary nutrition via NutriFusion’s quality supplements. Our ingredients are plant based and never include added sugar, just real food from nature to you. We use first-grade, fresh and high-quality fruits and vegetables to create nutrient dense powder full of natural vitamins and minerals.

Inspired by Good sugar vs. bad sugar, what’s the difference? by Mercey Livingston