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Fatigue Fighters

Do you ever hit 2 or 3pm in the afternoon and you feel exhausted? What do you reach for as your fatigue fighter? Hopefully it is not a sugary energy drink! The occasional afternoon drag can hit me, so I have looked into some natural fatigue fighters, and I have to say I quite enjoy them!

 

Lemons give your body a natural boost just by smelling them! Add them to your water and get the scent and alkaline boost your body needs!

 

Goji Berries are a great source of energy if you’re anemic.  Goji berries are rich in both fiber and red blood cell boosting iron.

 

Yogurt contains an amino acid called Tyrosine which helps fight fatigue and boosts blood levels of dopamine and norepinephrine, resulting in a mood and mental boost.

 

Nuts are a good snack as they are rich in protein and Omega-3 fatty acids that help you think more clearly and keep you focused. Omega-3 fats are especially fluid and flexible help maximize the brain cell’s ability to absorb nutrients and eliminate wastes. Walnuts contain Omega-3.

 

Peppermint has an invigorating aroma that helps you stay focused and alert thus boosting mental performance. Peppermint oil, peppermint tea,  and peppermint gum are all good options.

 

Pineapple is full of vitamin C and will help you fight fatigue by stimulating the norepinephrine in your brain. Norepinephrine is a key hormone in the flight or fight response that helps keep you alert and energized.

 

Sunflower Seeds have a huge energy boosting capacity and are loaded with protein, iron, B vitamins, copper and magnesium.

 

Green Tea gives a perky energetic boost plus it is full of antioxidants.

 

Just plain old water can do the trick too! If you are dehydrated your cells will receive nutrients less efficiently leading to fatigue. You can increase your water intake in the form of water rich fruits, fruit juices, soups, herbal tea…

 

And that is my list of natural ways to boost that afternoon drag…my favorite fatigue fighters!

 

 

 

Posted in Food, Health & Wellness | September 5 th , 2015 | 0 Comments

9 Foods To Fight Inflammation & Boost Your Mood

A recent article in MindBodyGreen, was very eye catching to me. The article discusses 9 Foods To Fight Inflammation And Boost Your MoodUsing food as medicine is a passion of mine. Using food to relieve your ailments is powerful. The following is directly from the MindBodyGreen article and is worth the read. Empower yourself, heal yourself, through the food you eat!

 

Foods have a marked impact on our moods, but too many times when we’re struggling to get through the day, we reach for the very snacks that only bring us down: sweets, refined carbohydrates and other processed foods.

When you eat unhealthy junk foods, you set in motion a silent, chronic inflammation that wreaks havoc on your body. Not only does that affect your physical health, but it also impacts your overall mood.

While unhealthy foods can promote a negative outlook, the good news is that healthier options can also produce a positive one.

By adding these nine mood-boosting foods into your diet, you’ll reduce low-level inflammation throughout your body, and help transform a down day into a happy one:

 

1. Yogurt

Studies show that yogurt can increase levels of serotonin, the “feel-good” neurotransmitter, making it a tasty way to help fight depression.

Plus, cultured and fermented foods promote good gut health. That’s critical since the gut is where most of the body’s serotonin is found.

Other fermented foods to add to your shopping list: kefir, sauerkraut, pickles and kimchee. Besides boosting your mood, they’ll also add beneficial bacteria that protect the lining of the gut and prevent inflammation throughout the body.

 

2. Turkey

Thanks to its higher levels of a chemical called tryptophan and the mineral selenium, turkey has an edge over other types of poultry. The tryptophan triggers serotonin, while the anti-inflammatory selenium helps to fight depression.

 

3. Asparagus

This summer staple is a particularly rich source of folic acid, a natural mood booster. The high levels of folate in asparagus also help to alleviate symptoms of mild depression, like lack of energy and foggy thinking. For a happy snack, try dipping spears in Greek yogurt or sour cream, which are dense in calming calcium.

 

4. Dark, leafy greens

Dark, leafy greens — think spinach, kale or collard greens — are high in mood-boosting magnesium, which creates a feeling of calm and plays a large role in the development of serotonin. Add a kale or spinach salad to your daily diet to help beat stress and depression.

 

5. Roasted cherry tomatoes

Hiding in the colorful skin of tomatoes is the phytonutrient lycopene, whichhelps prevent inflammatory compounds linked to depression. Why cherry tomatoes? Since they’re smaller in size, you’ll eat more of that skin that packs a powerful anti-inflammatory punch. You’ll also want to roast them: studies have shown that cooking tomatoes first can actually up the total amount of lycopene your body receives.

 

6. Wild salmon

Omega-3 fat offers a powerful protection against depression, and salmon is stuffed with it. These fats also help to reverse low-level inflammation throughout the body, including the brain. Though the brain is rich in omega-3 fats, the body can’t make its own, so getting this fat from the food you eat is essential.

 

7. Dark chocolate

Research has shown that dark cocoa powder can help keep bad moods in check — not to mention improve cognition and boost brain power. Enjoy 1.5 ounces of 70% dark chocolate daily to cut down on the stress hormone cortisol, as well as pro-inflammatory markers like C-reactive protein.

 

8. Green tea

Green tea contains the compound theanine, an amino acid that helps reduce stress and relaxes tense muscles. Plus, green tea also offers anti-inflammatory properties and revs up metabolism.

 

9. Chickpeas

Chickpeas are brimming with the nutrients tryptophan, folate and vitamin B6 — all of which help boost mood and reduce inflammation. For a delicious, happy hummus tip, use chickpeas and tahini, which is high in stress-reducing magnesium.

 

All links in this article are avenues to explore even more great MindBodyGreen articles packed full of  healthy advice. Make food a powerful tool and enjoy it while doing so!

 

 

Posted in Food | July 16 th , 2015 | 0 Comments

Natural cures for an upset stomach

Natural cures for an upset stomach, can be a godsend. For me, there is just something really gratifying about finding a ‘cure’ that is natural and in my kitchen. Finding something to soothe your tummy and get you feeling better is easy if you stock a few of the following items I suggest. Of course, a daily dose of probiotics will help prevent a stomach issue to begin with.

 

Stock a few of these items in your pantry or refrigerator, and you will have natural cures for your tummy ailments:

 

1. Yogurt: As previously stated, probiotics found in yogurt replace or add the good bacteria back into your digestive system, boosting your whole immune system.

 

2. Burnt toast: Burnt toast, while not the most palatable choice for some, aids in soothing your stomach and the char actually can help absorb toxins that are making you feel crummy.

 

3. Ginger: Ginger chews and a good ginger tea will soothe digestion and relieve an upset stomach. A little spicy, but so good for your upset stomach and can aid with morning sickness too.

 

4. Apple Cider Vinegar: If you mix a tablespoon of Apple Cider Vinegar, a cup of warm water, and a tablespoon of honey, you get a soothing drink that will aid with heartburn and will ease indigestion and cramping associated with an upset stomach.

 

5. Bitters and soda: While most do not have this item in their pantry, it is a good one to consider, and keep on hand. Thought of as an accompaniment for a bartender, this historic concoction is made of aromatic botanicals that have been used as medicine. Herbs, flowers and roots such as ginger, mint, fennel, cinnamon, orange peel, dandelion root, or gentian root and many, many more options are available.

 

There are many more home remedies to assist in soothing an upset stomach, but these listed will get you started. Here is a delicious ginger tea that I use, to get you feeling better.

 

Ginger Tea Recipe

Ingredients

  • 4 cups of water
  • 2-inch piece of fresh ginger root, peeled and thinly sliced
  • honey and lemon slice, to taste

Instructions

  • Peel the ginger root and slice it into thin slices.
  • Bring the water to a boil in a saucepan. Once it is boiling, add the ginger. Cover it and reduce to a simmer for 15-20 minutes.
  • Strain the tea. Add honey and lemon to taste.

 

Enjoy, and feel better!

Posted in Health & Wellness | January 25 th , 2015 | 0 Comments



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