Week 3: Mind and Mood Tips

Image result for mind and mood tipsCan you believe we are almost halfway through in our 52-day wellness and self-development course – #Mission52? Today’s day 22 and I cannot tell you how excited I am about the progress and the change occurring in participants’ lives. So in the spirit of wellness, let’s jump right into week three of the #WellnessWednesday series we’ve been focusing on for the past three weeks. If one of your goals in this course is to achieve physical well-being, well, this just got better with a mind-body-soul goodness in today’s mind and mood tips.

1. Eat for Your Hormone Health

Image result for mood boosting foodsMost of us don’t consider our hormones when we plan out a meal or grab something to eat — but we should. Our hormones completely control how we feel, act, think, and even how we treat others. And guess what controls our hormones for the most part? Aside from sleep and our lifestyle, our diets do. Though rest, stress management, and staying active play a part, nothing acts like directions for your cells like your food does. Certain foods can disrupt hormonal function and possibly even lead to mood disorders, anxiety, or depression.

Eat whole and unprocessed foods whenever possible

Some of the most common foods to avoid are: dairy, gluten, processed foods, and sugar. Even for those not allergic to gluten, it seems to play a part in the way the brain feels, thinks, and can lead to depression and hormone disorders.

Image result for mood boosting foods healthy smoothiesMost dairy products have also largely been linked to brain fog, estrogen imbalance, and overall anxiety and depression. One reason these foods create a problem is due to the protein structures they contain which interferes with optimal hormone processes. Sugar and processed foods also upset insulin levels and can interfere with optimal hormone function as well. Eat whole and unprocessed foods whenever possible. Nuts, seeds, leafy greens, vegetables and fruits are some of the best foods you can give our brain on an ongoing basis.

2. Do Something You Love Every Single Day

vigo-lite_phase-4_inclusion_10x7-print_option-1-002_2_001.jpgThis can be as small as something such as cooking your favorite breakfast, writing in a journal a few minutes a day, participating in a local event, participating in a favorite hobby, or anything else that you just truly love. Doing something small for yourself every day is a great way to enhance serotonin levels in the body to raise those feel good hormones on a regular basis.

3. Eat Magnesium-Rich Foods

Image result for mood boosting foods healthy magnesiumMagnesium is the anti-stress hormone, not to mention the host of other benefits it has for your body. Plant-based foods are rich in magnesium and are important to include in your day to optimize mental wellness. Some of the best sources include leafy greens, nuts, seeds, cacao, bananas, avocado, and sweet potatoes. See some magnesium-rich recipes here to find out how to work more of this important mineral into your diet!

4. Eat Good Fats

Image result for good fatsHealthy fats are like fuel for a good mood. They’re one of the most important things to include in your diet to promote a healthy mood (and a balanced metabolism). Healthy fats also promote good heart health, reduce cholesterol, and contain none of the harmful side effects associated with animal-based saturated fats. Go for raw coconut, avocados, almonds, walnuts, acai fruit, flax seeds, cashews, hemp seeds, chia seeds, pumpkin seeds, sesame seeds or tahini, pecans, and olives. Many of these are also packed with protein, B vitamins, and magnesium to enhance brain health even further.

5. Ditch the Negative Self Talk

Image result for ditch the negative self talkConsistently telling yourself reasons why you can’t do something, don’t deserve something, or will never achieve something are never going to get you where you want to be. Ditch the negative self talk and start creating new messages instead. When you change your mindset, you have the power to change your life. This is one of the most overlooked, yet most important things, that everyone can do for better mood and mental health daily.

6. Eat Your B’s

Image result for vitamin B based foodsB vitamins reduce stress in the brain, promote energy, and enhance focus — who doesn’t want all of those things?! Vitamin B12 isn’t the only one important for good health. Other B vitamins, specifically vitamins B3, B5, B6, and B7 are also important. If you eat a plant-based diet, you can easily get enough. Some of the best sources of B vitamins include: nuts, seeds, leafy greens, broccoli, avocados, root vegetables, coconut, beans) (including coffee and cacao), bananas, pumpkin, berries, legumes, and whole grains. Mix these up throughout the day for a healthy brain all day long!

7. Eat More Plant-Based Foods

Even if you’re not vegan, just eating more plant-based foods is a great way to enhance your mood. Plant-based foods have been shown to relieve depression, anxiety, and even promote mental clarity.

Image result for plant based foodsDon’t take our word for it though; give it a try yourself and see! Here are some recipes you can try that are whole-food based and sure to make you feel good around the clock!

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