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Nutrition Notes
"Eat for your mind" Anonymous
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Be mindful of what you're eating
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- Enhances relaxation, increases enjoyment, reduces stress
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Eat three meals a day, especially breakfast
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- 75% of industrial accidents involve workers who skipped a meal
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Take high-quality vitamin/mineral supplement
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- Vitamin C, B Complex, Calcium
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Eat more fiber or roughage
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- Prevents cancer, reduces cholesterol, and controls weight
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Foods that increase metabolism
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- Apples, grapefruit, cayenne pepper, garlic
- Broth or tomato based soups, kelp, celery, broccoli
- Whole grain, pumpernickel or rye bread, beans
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Limit cholesterol and saturated fats
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- 25% fat to lower blood pressure
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Balance carbohydrates and proteins
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- Carbohydrates release sleep inducing brain chemical serotonin
- Proteins increase energy
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Don't add salt
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- Promotes irritability, and triggers stress hormones, and increases appetite
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Avoid refined sugar
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- Provides a temporary lift followed by one to two hours of fatigue
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Monitor caffeine (coffee, tea, and cola)
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- Induces nervousness, insomnia, irregular heartbeat and headaches
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Investigate food intolerance
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- Most common problems are wheat and dairy
- Symptoms are headaches, sleepiness, irritability, and joint pain
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Moderate alcohol
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- May reduce risk of heart attacks, but may increase risk of strokes
- Alcohol contribute to half homicides and suicides
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Stop smoking
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- Quick puffs trigger response similar to Fight or Flight
- Deep drags stimulate then soothe
- Takes two years to reduce risk of heart attack
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Eat more Fish
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- Heart protective, reduce inflammation i.e. arthritis
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