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nutrition

Avocado+pit+seed

How To Boost Your Mood With Food

1000 668 Rachel Le Feuvre, Reset Button

Mood Booster

 

We all want to be successful and productive at work but that does not happen when you are feeling low. At Reset Button we believe a balanced diet creates a well-balanced mood and to ensure this happens it’s important to incorporate certain food types into your normal diet.

Our brains are naturally tuned into eating to make us feel better and our bodies respond in a variety of ways to different types of food. Unfortunately a lot of food that tastes fantastic leaves you feeling pretty rough afterwards. For instance, bad carbohydrates such as white bread and deep fried food, will often leave you feeling bloated and down in the dumps. And, being down in the dumps can also damage the immune system, slow down weight loss and lead to tension headaches.

It has been proven that there is a direct link between what we eat and how we feel. Unfortunately people suffering from depression often exacerbate the problem by eating the wrong food. However, it is possible to fight depression by eating foods that will infuse the body with useful nutrients allowing the brain to produce neurotransmitters that will give you a natural high.

Here are some tasty, easily found mood-boosting foods.

1. Avocado – natural hormone balancers that keep your brain creating the right chemicals to keep you feeling great! It also has plenty of other benefits from protecting the heart to helping with digestion.

2. Grapes – are packed with antioxidants, in particular flavonoids, which have been found to affect mood

3. Salmon – wild salmon is one of the best foods for mood and brain health. It contains Vitamin B12 vital for warding off depression and staying mentally healthy. Also it contains mood stabilising essential fatty acids

4. Sesame seeds – contain an amino acid, tyrosine, that increases levels of the feel good hormone, dopamine while at the same time balancing out others.

5. Strawberries – are rich in a wide range of nutrients including vitamins A and C and manganese. All good for protecting against brain degeneration and helping boost happy chemicals.

6. Nuts – are full of serotonin a feel good chemical that is depleted when we are depressed. They are also full of antioxidants and healthy fats.

It’s a good idea to have some of these snacks to hand at your desk so that they are the most easily reachable treat.

Check out these videos from Mind and NutritionFacts.org for great tips on improving your mood with the right food.

If you are interested in learning more or would like advice please contact rachel@theresetbutton.co.uk

Why not try our Mindfulness Mini-Course : ‘Calm Your Mind’ available FREE on itunes: Calm Your Mind

 

 

 

To Juice or Smoothie Image

To Juice or Smoothie…. Part 1-Juices

851 564 Dawn Waterhouse

To Juice or Smoothie Image

With the fun of the festive season looming around the already tinsel-lined corner, and the potential for winter chills to sweep through the offices, we are set to explore bringing health and vitality into your day in advance of the new year new you slogans.

A common question I hear from clients is should I buy a juicer or a smoothie maker or one of the more recent devices that claim to make both? In this series, I hope to explain the difference between smoothies and juices and which you may choose to use.

“The process of juicing bursts the cell walls of the plant matter releasing valuable raw minerals, vitamins and enzymes that are otherwise difficult to obtain other than through extended chewing.”

A juice is an intense natural water based shot of micro-nutrients that are easy to assimilate. This nutrient shot helps to cleanse the cells of the body, thereby releasing toxins and aiding the acid/ alkaline balance. The process of juicing bursts the cell walls of the plant matter releasing valuable raw minerals, vitamins and enzymes that are otherwise difficult to obtain other than through extended chewing. Organic vegetables and leafy greens (a plant’s chlorophyll is most beneficial to our blood) are the best ingredients to use as they are low in sugar, although when you are transitioning from a standard western diet to natural health you may find it helpful to add a green apple or green pear along with carrots or cucumber. Do not add too many ingredients – keep your juices simple so you can enjoy the combinations rather than endure a volume of murky brownness.

When drinking your juice, it is best to do so either on an empty stomach or half an hour away from food. Try to sip slowly and “chew” your juice in order to release digestive enzymes, to help you get the most from your drink. Juicing also helps to hydrate you (as it is high in natural water) and gives the digestive tract a rest (in our modern age, with food available 24/7 – this is a valuable gift – nutrition with minimal effort).

“Centrifugal juicers create quite an amount of heat in its processing and hence may destroy the very nutrients you are seeking to use.”

When juicing – do not be seduced by the super cheap bargains. Make sure you look for an auger style juicer (note – auger juicers are not as expensive as they once were). This has a gear that “crushes” the ingredients and squeezes the juice out. In general, they provide a dry pulp via one outlet and the juice (that you may want to sieve for smoothness) from another. Centrifugal juicers create quite an amount of heat in its processing and hence may destroy the very nutrients you are seeking to use.

Juicing can seem a timely process for the amount of liquid obtained per weight of vegetable and fruit matter, and the pulp – it seems such a waste to throw it all away – I have heard that one so often! If the waste bothers you – be savvy, collect the carrot pulp and use it for carrot cake, or if you are vegan, collect some of the pulp for veggie burgers, but in essence, you have collected the bulk of the ingredients nutrients in your juice.

Next time we explore smoothies….

VitaminD

What’s So Important About Vitamin D?

755 500 Rachel Le Feuvre, Reset Button

vitamin-D

 

 

Your body makes Vitamin D when it is exposed to sunlight. In fact 80% to 100% of the Vitamin D we need comes from the sun. This won’t be a problem at The Reset Button Retreat, however many of us are not getting enough sun to create sufficient vitamin D.

Your skin also effects how much of the vitamin you are getting – the average 70 year old creates only 25% of the vitamin D a 20 year old does. Skin colour makes a difference too, dark skin produces less.

During the gloomy months increase your intake of Vitamin D with the foods that contain it naturally: fatty wild fish like mackerel and herring, mushrooms and cod liver oil.  And when the sun’s out, get outside and enjoy what Vitamin D can can do for your body. These include growth and development of teeth and bones, helping with the fight against heart disease, and regulating your mood.

Vitamin D deficiency affects over a quarter of the UK population. Lack of Vitamin D has been linked to many cancers, high blood pressure, heart disease, diabetes, depression, fibro myalgia, chronic muscle pain, bone loss, and auto immune diseases like multiple sclerosis.

I regularly test my clients for Vitamin D deficiency (ask for a 25 OH vitamin D test). If you find you are low, take vitamin D3 drops (the active form), boost your diet with oily fish and make sure you enjoy a little bit of sunshine when you can.

 

Poached

How To Make The Perfect Poached Egg

1024 682 Rachel Le Feuvre, Reset Button

Eggs

 

Ever wondered how restaurants make perfect poached eggs every time?

Here’s the secret…

You’ll need: eggs (obviously!), coconut oil, cling film and a shallow glass or ramekin.

Instructions:
Rip off a piece of transparent cling film about 30cm long.

Lay it flat on a clean kitchen top.

With your clean hands spread coconut oil on the cling film.

Place cling film over a short glass or ramekin, keeping the oiled side up facing you.

Push the cling film into the short glass or ramekin so there is room to drop the egg into it.

Gently break an egg into the centre.

Lift the corners of the cling film and twist all together carefully, leaving a small air pocket with the egg.

Tie a knot in the cling film so that it is air tight around the egg.

You can do this in preparation the previous night, or use it straight away.

Egg2

 

Boil a pan of water then reduce to a fast simmer. Place the poached eggs in for 4-5 minutes until cooked to desired firmness.

Remove cling film with care, using scissors to cut where the air pocket is.

Egg3

Perfect!

DIET

Lawyers, Look After Your Health – Nutrition

1024 640 Clare Evans, Personal and Business Coach

Food

 

This is the second in a series of articles to help you focus on different areas of your life and to inspire and motivate you to make a change in one or more areas.

What does your health and nutrition mean to you? Is it about eating the ‘right’ foods, having a healthy diet full of fruit and vegetables?

• Do you have a healthy diet?
• How much water do you drink each day?
• Do you rely on caffeine to get you going?
• How often do you drink alcohol?
• Are you lacking in essential vitamins and
• Do you regularly have your five or more fruit and vegetables a day?

Take a look at your diet and what you actually eat on a daily basis. Is it a healthy balanced diet of fruit and vegetables, wholegrain fibre, carbohydrate and protein – from a range of foods.

Get label savvy. Understand just how much sugar, fat and salt is in the food you eat. Labelling is improving, as we become more health conscious but can also be misleading. Low fat foods can contain a lot of sugar and bulking agents to replace the fat and give them texture. Sugar-free or low sugar foods have added artificial sweeteners and chemical flavouring. Natural or healthy labelling may not actually be quite as ‘natural’ or ‘healthy’ as you expect.

Do you regularly eat ready meals or grab a takeaway because you don’t have time to cook? Weekly meal planning, cooking and freezing in batches means you can always have a healthy meal when you get home from work. If Jamie Oliver can create healthy family meals in 30 or 15 minutes, with a little planning and organisation you can too.

Make your own lunch to have at work rather than relying on sandwiches, fast food or raiding the snack machine.

Always buy food as fresh and unprocessed as possible. Educate yourself about what you’re really buying and putting in your body.

Take Action:

What difference could you make to your nutrition this week?

Fruits

• Start a food diary to monitor what you’re eating and how much? Be honest with yourself!
• Drink less tea, coffee and alcohol – replace them with green and herbal teas.
• Cut out biscuits, crisps and snacks – replace them with fruit, nuts and seeds.
• Drink more water (your brain needs it as much as your body).
• Eat your five+ portions of fruit and veg each day – pack them in to juices and smoothies.
• Enjoy your food – savour what you’re eating and eat it slowly, don’t rush it!

See if you feel better after a week of healthier eating.

 

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