Trans Fat Funk

Are you often mesmerized with that pint of chocolate ice cream, that makes you feel completely happy and excited for the moment? But then are you ready to trade in short-term pleasure for a long-term increased risk of depression?

Everyone looks and feels better with a smile.

Trans fat intake is one of the main causes of unwanted weight gain. Fast-food chains and ready-to-cook or preserved foods for meals contain trans fat, thus making people overweight and unhealthy. A habit of healthy eating must be applied and planned to avoid purchasing foods that contain trans fat, preparing meals should be well planned and checked for nutritious content and absence of trans fat, this could lead to a healthier and depression-free living.

New research suggests eating too much trans fat, long known to raise heart disease risk, can also boost your risk of depression. Depression is the illness that involves your body, mood, and thoughts, and greatly affects the way you eat, sleep, and feel towards yourself and others. It is well known that high trans fat intake is the risk factor for cardiovascular disease, and people with cardiovascular disease are often depressed.

A study put forth by the Universities of Navarra and Las Palmas de Gran Canaria in Spain have found that diets rich in trans-fats — like the kind found in most fast food meals — increase the risk of depression by 50 percent. Even in Europe, where trans-fat consumption is far lower than in the U.S., depression rates are considerably higher among trans-fat-consuming populations.

On the other hand, participants that consumed healthy oils like olive oil and fish oils had a “lower risk of suffering depression,” according to the study. Researchers say that lack of healthy oil consumption and excessive consumption of unhealthy oils continues to increase rates of both depression and cardiovascular disease around the world.

Eating Real When Dining Out

It’s not always easy having a healthy meal in the hectic lives we lead. Even on a dull day it’s easy to fall on the wayside and sneak in a poor dining choice (or several). We can stock our kitchens full of healthy options, but when we are in the outside world, temptation is all around. Here are some tips to make good choices when dining out.

Thinking Ahead

Are you able to get the menu ahead of time? Planning ahead with a full stomach and without the restaurants tempting smells will help put the focus on making smart choices. When you are able to look over the menu, try and hold yourself accountable for the following:

  • Look for your lean proteins, turkey; chicken; fish.
  • Substitute starches (rice, potatoes) for vegetables
  • Stay Away from the appetizers, free chips, breads.
  • Skip Dessert

    What you put on your plate is up to you.

Enjoy The Experience

Whether you are celebrating a special occasion or relishing in the company of good friends, enjoy this moment in your life. By taking the focus off food and on the experience, you will gain the memories of a wonderful meal and not any extra weight.  If having a glass of alcohol, have it with the meal, and not before. When was the last time you really sat down and enjoyed every morsel of food and conversation? Take this time for yourself. A fine night out does wonders.

Passing Pete’s Test

Did you nibble on a few breadsticks? Sneak a bite (or two) of cheesecake? Guess, what? It’s all mind games. If you tell yourself that you will not have any starch and sugar, you’ll end up eating only a reasonable amount of the stuff. If you tell yourself, however, that you are going to eat a reasonable amount, you’ll probably eat a lot of the stuff. It’s mental. In my three step eating out approach, the cheating is factored in.

So psyche yourself out of snarfing every delicious thing in sight. Realize that the experience of the meal is more important than the actual meal. Stick to the mindful food choices and treat yourself now and again to that tiny bite of mousse. After all, you are only human.

Wake Up Energized and Happy With Water

Looking to feel happy and alert in the morning and all day long? Grabbing that cup of coffee or your favorite caffeinated beverage is actually having the opposite effect in both sustained energy and hydration. Many people think that they can drink soda, coffee, or juice instead of water and get the same level of hydration. This is simply not true. You need a true fuel, water.

Tired? Cranky? Hungry? Stressed? Drink Water!

Brain Boost
The brain, a vital organ, is approximately 85 percent water. Brain function depends on having abundant access to water. When your brain is functioning on a full reserve of water, you will be able to think faster, be more focused, and experience greater clarity and creativity. Your brain does not have the ability to store water. When your body loses more water than you are replacing, dehydration will set in and brain function will be affected.

Moody Blues
Now, research from the University of Connecticut have found that keeping the brain completely hydrated is critical for its happy performance. In a crossover study, researchers documented the subjects’ moods and their cognitive function during and after exercise. The authors report that there were negative affects to vigor, fatigue, and mood after only mild dehydration, which equaled a 1.36 percent drop in body mass from water loss. A 2 percent drop in body mass from water loss is the “red flag” for full-blown dehydration.

Ever feel like this?
Some of the other mental symptoms of dehydration include brain fog, afternoon fatigue, focus issues, depression, anger, emotional instability, exhaustion, headaches, sleep issues, stress, and a lack of mental clarity. For the first time, this study shows that mood and concentration can be negatively impacted by a nearly insensible water loss. Simply drinking adequate amounts of water may help maintain mood and fight fatigue.

Get A Glass Now
According to the Mayo Clinic, the average adult loses more than 80 ounces of water every day through sweating, breathing, and eliminating wastes. So be sure to keep yourself fully hydrated and functioning. Give yourself that extra glass of water when you are feeling a bit sluggish or even a little blue too. Keeping a glass handy may be all it takes to keep mood and concentration up. Leaving you feeling at your best and ready to take on the day.

Don’t Fall Into Fitness Traps

A common frustration for those trying to get more fit or maintain their body is how to find the time. Or if you have the time, finding the motivation. We all have different personal motivators, and here are some tips to get you moving in the right direction. In fact, any physical activity will have you moving in the right direction of personal health and well-being.

Use Your Time Well

We have all experienced the days and weeks filling up with responsibilities and appointments. Don’t let these be an excuse. Utilizing the powerful 90 Second Fitness Solution will even free up time once-wasted at the gym needlessly doing cardio and repetition sets. Make sure to have easy strength training workouts prepared if you find you’re unable to get to the gym.

avocado

Nutrition packed Avocado

Make It Easy to Eat Healthy

Eating habits can fall by the wayside when you get busy. Always have some stock of essential staples such as: canned tuna, nuts, and seeds, whey protein for shakes, carrots, avocados, and other yummy vegetables you like. Having these on hand will enable you to have quick and healthy meals and snacks when you are pressed for time.

Celebrate Success and Seek Support

It’s always hardest at first, but once you reach your momentum…wow! Now you are really moving! Track your progress and celebrate your results. Even the smallest of milestones can have deeply rewarding incentives. And if you find yourself off-track, do not become your worst enemy and mentally berate yourself. You’re bound to get off track once in awhile. The important step is getting back on track. Someone that will hold you accountable for your workouts and eating habits can make all the difference in fitness success and reaching your goals.

So, get moving already. No better time than to start right now. Unless you started yesterday. Either way – good for you! You only have extra weight to lose. In the process you will gain happiness, body strength, self-confidence, fast-acting results and long lasting health.