Many people think that they should avoid carbohydrate (Mainly Bread and Rice) to achieve their health goal.
Truth:
✔Carbohydrates are very important source of nutrients which help our bodies by:
✔Helping us to use energy from another food sources ( e.g. protein)
✔Elevating our Mood
✔Improving our Digestion
✔Giving us the essential nutrients and vitamins for our immunity
Having large variety of carbohydrates in your diet from: wheat bread, beans, vegetables and fruits which are also packed with fiber in the right time and PORTIONS are key to enjoy its benefits.
So,
✔Don’t FEAR Carbs and NEVER exclude them from your diet.
✔Make sure to increase your variety of carbohydrates and dont focus on one single source.
✔The average recommend carbohydrates intake is between 45-50% of our energy.
✨keep your mind stressless & start your week with a great boost!
✨It’s very important to always think of your mental health as much as your physical one:
-Make sure to always manage your stress in your special ways!
Studies show that stress and low mood can negatively affect your eating habits ( over or under eating), digestion, blood pressure, your immunity & more along your daily productivity!
Ways to boost your mood:
🧘🏼♀️Introduce your favorite exercise which makes you relaxed! ( At least 3-4 times/ week!
Make sure you are having a diet with all food groups!
🥜Omega 3 sources can improve brain functioning: flaxseeds, walnuts, fish!
B-vitamins:
🍤B12 is needed for serotonin production and linked to boosting our mood: oily fish, eggs!
🥣B1 can improve learning and brain function and may improve mood: oats, beef, tuna!
🥗Folate: Whole grains, broccoli, dark leafy vegetables & beans!
🌞Make sure to get your sunshine vitamin D ( outdoor exposure!)
☕️Make sure to do activities that you enjoy: have a good coffee, walk, get out with friends, listen to your musics dance!
💤 Get enough of sleep! (7-8hrs)
💦Remember your water!
💥Always start your day with a positive word!