Mary James

Fuel Your Body, Ignite Spirit: Discover The Transformative Magic Of Mindful Eating

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Research into dietary needs is constant and ongoing. Recent dietary research has found 14 different nutrient-dense foods that have proven repeatedly to promote good overall health. Coined 'superfoods', they usually have fewer calories, higher levels of vitamins and minerals, and many disease-fighting antioxidants.

If you're entering this danger zone now, be aware that losing weight doesn't get any easier as people need to eat fewer calories as they get older. This is due to a slowing metabolism and the body's tendency from midlife to lose muscle mass - a process known as sarcopenia - and gain fat, especially around the abdomen.

Nutrient-Dense Superfoods

Beans (legumes), berries (especially blueberries), broccoli, green tea, nuts (especially walnuts), oranges, pumpkin, salmon, soy, spinach, tomatoes, turkey, whole grains and oats, and yoghurt can all work to stop and even reverse diseases such as hypertension, diabetes, Alzheimer’s, and some forms of cancer.

Superfoods To Kick-start Your Metabolism
Dietary Research: You Really Are What You Eat

TIP: Low energy levels, mood swings, feeling tired all the time, unexpected weight change, uncomfortable with your own body are just a few signs that your diet is unbalanced.

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And because the whole body is interconnected, what affects one part of the body can also affect the health of many other body functions and performance. With these 14 foods as the basis of a balanced, healthy diet, you can say goodbye to weight loss gimmicks and other fly-by-night programmes.

On the other hand, the negative effects of an unbalanced diet are many and varied, and can be quite serious. Low energy levels, mood swings, feeling tired all the time, unexpected weight changes and feeling uncomfortable about your body are just a few signs that your diet is unbalanced.

An unbalanced diet can cause problems with the maintenance of body tissues, growth and development, brain and nervous system function, as well as problems with bone and muscle systems.

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Hidden Hunger Malnutrition

Otherwise known as 'hidden hunger', malnutrition can occur when you are eating enough calories, but the food does not contain enough nutrient value to sustain your body properly.

Babies up to the age of two are extremely vulnerable because of the intense physical, motor and cognitive growth they are experiencing. And there is no way to catch up later. Children who suffer from this condition often struggle with physical and mental defects for the rest of their lives. About 85% of Americans do not get the vitamins and minerals they need on a daily basis.

Symptoms of malnutrition include lack of energy, irritability, a weakened immune system leading to frequent colds or allergies, and mineral depletion that can trigger a variety of health concerns, including anaemia.

Dietary Research: You Really Are What You Eat

FACT: Symptoms of malnutrition include lack of energy, irritability, a weakened immune system leading to frequent colds or allergies, and mineral depletion that can trigger a variety of health concerns, including anaemia.

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And since the body and mind are connected, it only makes sense to realise that an unhealthy body leads to an unhealthy mind. When we nourish our bodies with these superfoods and complement them with other nutrient-dense and healthy fresh foods, our minds will be energised and healthy as a direct result.

The Bottom Line

Many modern diets are based on packaged convenience foods that are severely lacking in essential vitamins and minerals. This can affect our mental capacity, causing irritability, confusion and a constant feeling of being in a 'fog'.

Superfoods can be the basis of a natural, healthy, nutritious solution to many of these ailments and more. At the very least, this means eating lots of lean protein, fruit and vegetables and complex carbohydrates; no processed foods and minimal white flour and sugar.

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FAQ

IS IT TRUE YOU ARE WHAT YOU EAT?

Our bodies contain similar nutrients to the food we eat. The foods you eat alter the nutrients in your body, making it very important to eat foods that will have a positive and beneficial impact on your body and your health. Almost everything is ok, in proportion.

WHY WE ARE WHAT WE EAT?

We are what we eat because each food we choose is a collection of molecules of information-messages to the body. We digest or breakdown the food into smaller units to help 'run the operations' of the body. The difference is that the engine doesn't turn into the gas; we do become the food.

HOW OFTEN SHOULD YOU EAT?

So how often should you be eating? The Theory: Nutrition experts tend to recommend eating 3 balanced meals (350 to 600 calories each) and 1 to 3 snacks per day (between 150 and 200 calories each).

CAN CHANGING MY DIET IMPROVE MY MOOD AND MENTAL HEALTH?

Yes, dietary changes can have a significant impact on your mood and mental health. Foods rich in omega-3 fatty acids, such as salmon and linseed, and those rich in antioxidants, such as berries and nuts, can improve brain function and reduce symptoms of depression and anxiety. A balanced diet stabilises blood sugar levels, which is key to maintaining a stable mood.

IS IT TRUE THAT CERTAIN FOODS CAN ENHANCE SKIN HEALTH?

Indeed. The health of your skin is greatly influenced by what you eat. Foods rich in antioxidants and vitamins, such as fruit, vegetables and nuts, can help protect the skin from damage. Hydration, through water and water-rich foods, plays a vital role in keeping skin smooth and healthy.

HOW DOES DIET AFFECT ENERGY LEVELS AND SLEEP?

Diet has a direct impact on energy levels and sleep quality. Complex carbohydrates, lean proteins and healthy fats provide sustained energy throughout the day. On the other hand, foods high in sugar can lead to energy spikes and crashes. Certain foods, such as those high in magnesium and tryptophan, can improve sleep quality.

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About the Author Mary James


I am passionate about fitness, a healthy lifestyle, cooking, and well-being. This blog is about some of my thoughts that are occupying my mind and spirit daily over the last 10 years and my grand passion – weight loss and fitness, healthy lifestyle and healthy food, mindfulness and self-improvement.

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