How food affects your mind and body
What you eat affects your happiness, your overall health, and the all important immune system. A lifestyle that includes eating clean and healthy 80% of the time and developing and maintaining a fit body will promote an abundance of health, wellbeing, and happiness!
In the past, we thought of the gut merely as a digestive organ. However today we know that our gut is home to 300 to 500 different kinds of bacteria. Scientists found that these tiny bugs are involved in our immune function, energy level, sleep, and even mood! Serotonin is produced in the intestines as well as the brain and is known as the “happiness chemical” because it keeps depression and anxiety away. Because of the “gut-brain connection," some healthy foods are also mood-lifting.
The preferred energy source for friendly gut bacteria is fiber, which comes predominantly from plant based foods. Fiber-loving bacteria help produce metabolites that strengthen the gut barrier and have anti-inflammatory properties. Fiber prevents a “leaky gut,” prevents infections and strengthens the immune system and a strong immune system is vital.
Sadly, modern food processing has many drawbacks, including replacing nutrients and fiber with unhealthy additives. For example, an apple itself is a great whole food with fiber, vitamins and immune-boosting antioxidants. But apple juice is highly processed, stripped of fiber, and usually loaded with sugar. Absolutely stay away from the juice!
Many high-fat, high-sugar products are branded as “comfort food” because they taste soooo good and feel good as you eat them. But-they are not good to you! There is plenty of research showing that the foods high in calories and high in bad carbs that are predominant in many cultures can mess up our brain chemistry and hormones. Comfort foods are empty calories and promote fleeting satisfaction. They don’t contain any real nutrients or long-term health benefits. Processed foods contribute to obesity, chronic diseases, and even sugar addiction. Alao, your gut environment changes, as friendly bacteria that guard infections are outnumbered by pro-inflammatory bacteria. These nasty bacteria can wreak havoc in your body as well as your mind!
Ready to build your temple of health? Here are some of the many foods to eat that will improve your mind, body and give your immune system a boost:
Proteins- Salmon, Tuna, Clams, mussels, crab, chicken and grass fed beef.
Dairy-Greek yogurt, eggs.
Vegetables-beets, seaweed, asparagus (smelly pee though), tomatoes, spinach, brussels sprouts, collard greens, kale, lentils.
Fruit-Bananas, lemons, oranges, blueberries, avocados.
Fermented foods-probiotics, kimchi, sauerkraut, tempeh.
Legumes-lentils, beans, peas, chickpeas.
Seeds and nuts-chia seeds, pumpkin seeds, walnuts, almonds.
Whole grains-steel-cut and rolled oats, whole wheat, barley, quinoa, spelt, brown rice, whole grain pasta, whole grain bread.
Sweets-honey, dark chocolate (at least 70% cocoa beans), coconut.
You can have a cup of coffee a day (yeah!) and green tea is beneficial too.
Eat healthy 80% of the time. Let’s be real people, we all need to cheat sometimes! Balance your healthy clean eating with the less healthy eating. Now that’s a plan we can all enjoy, maintain and stay happy with.