A healthy diet for Healthy Lifestyle Awareness Month

Many turn to junk food when they are stressed and need a sugar boost; however this energy rush is just temporary and will leave you lagging again in an hour. For an instant increase in energy that lasts, one should eat a healthy snack containing a protein and a complex carbohydrate, said Christine Gerbstadt, spokesman for the American Dietetic Association. The best options of complex carbohydrates are whole-grain crackers with low-fat cheese or a peanut butter sandwich on whole-wheat bread. These choices are wise. Gerbstadt said: "The combination of protein and a complex carbohydrate increases your blood glucose in a sustained way and helps boosts energy longer than if you eat sweets, for instance."

Eat fibre

Eating fibre will ensure both long- and short-term energy supplies, said Jaimie Davis, research associate at the Institute for Prevention Research at the University of Southern California. Davis referred to a recent study released in The International Journal of Food Sciences and Nutrition, which proved this by comparing the effects of two high-carb breakfast options; one high-fibre and one low-fibre; with that of two high-fat breakfasts.

The results were unanimous with the high-fibre, high-carb meal being linked with the highest level of alertness and concentration between breakfast and lunch. A half cup of high-fibre cereal can contain as much as 14 grams of fibre, and some high-fibre breads have 6 grams per slice. According to Davis, the average person should try to have 25 to 30 grams of total fibre daily.

Diet and your mood

Can your diet really help put you in a good mood? While certain foods may not ease depression or put you in a better mood, certain foods can be beneficial as part of an overall treatment plan. According to Elaine Magee, nutrition expert/writer for WebMD, diet may influence mood based on the fact that dietary changes can bring about changes in our brain structure, which can lead to altered behaviour. Elaine lists tips for improving your moods by changing your diet below:

• Don't banish carbs - just choose "smart" ones: The connection between carbohydrates and mood is all about serotonin, which is a mood regulator, and is produced in the brain as a result B vitamins. Foods thought to increase serotonin levels include fish and vitamin D; and smart carbohydrate choices like whole grains, fruits, vegetables, and legumes.
  
• Get more omega-3 fatty acids: recently, researchers have noted that omega-3 fats may help protect against depression. Foods like fatty fish, flaxseed and walnuts are found to affect neurotransmitter pathways in the brain.
  
• Eat a balanced Bbreakfast: eating breakfast regularly helps to improve your mood and, according to some researchers, benefits also include a better memory, more energy throughout the day, and feelings of calmness.
  
• Keep exercising and lose weight: After looking at data from 4641 women ages 40 to 65, researchers from the Center for Health Studies in Seattle found a strong link between depression and obesity, lower physical activity levels, and a higher calorie intake. Even without obesity as a factor, depression was associated with lower amounts of moderate or vigorous physical activity.

  Other health benefits

  Elaine also encouraged people to incorporate as many of these suggestions as possible, because regardless of their effects on mood, most of these changes offer other health benefits as well. Outside of healthy eating, regular exercise is essential for healthy muscle activity and mental wellness. Jon Gordon; a Florida-based consultant who advises corporations and athletes on how to keep fit, said: "Walking is an energiser, even a 10-minute walk can help you overcome snacking out of boredom. Also walking works better at fighting fatigue than a sugar infusion and has shown to increase energy for at least two hours, whilst sugary snacks have shown to leave people feeling restless and lethargic in just an hour."

  The founder and chairman of Weigh-Less, Mary Holroyd, is an avid believer that each and every person is in control of what they weigh. She said: "I want to say to each person that you hold the power to renovate your body and mind through a few simple life adjustments. This year, turn your focus from only trying to lose those unwanted kilos to looking forward to being healthy overall. Aim for health and you are guaranteed to be happy."