5 Foods That Make You Happier

5 Top Feel-Good Foods

1. Milk: those foods that are rich in calcium will naturally help to boost our spirits. Those that suffer from depression are told to take a calcium and Vitamin D supplement, and the good news is that 1-2 glasses of milk a day can be a natural mood booster that can help a person to feel happier and more productive.
2. Spinach: dark leafy greens are good for your health and a home remedy for so many ailments. So it’s really no wonder that spinach, rich in iron, is a definite if you are looking for food to make you feel happier. You can get the nutrients that you need out of this dark leafy green and lift your spirits all at the same time.
3. Salmon: here we see the recurrence of Omega-3 fatty acids and just how much good they can do for our overall health. This time, we see that regular consumption of salmon, about 2-3 times a week, can help to make us feel happier and of course maintain good health.
4. Whole Grain Pasta or Bread: we look to foods rich in carbohydrates as a sort of “comfort food”, but in this case they are good for us, too. If you switch out the refined and white pasta and breads with whole grain versions, you will not only be happier but you will also be doing yourself a great favor for your overall health.
5. Sunflower Seeds: it is recommended that one should add seeds to their diet as a source of protein and fiber, but here we see just what it can do for mood. Sunflower seeds are rich in selenium, and this is one nutrient that is believed to make us instantly feel better and much happier, almost upon consumption.

8 Foods & Drinks That Make You Smarter

1) Tuna

The “Chicken of the Sea” has the highest amount of B6 vitamins among all foods. B6 helps you keep your brain functioning its at peak performance, improves your memory and enhances cognitive abilities. Just one serving a day gives you more than half a day’s worth of the vitamin. It also confuses the sh*t out of Jessica Simpson who apparently doesn’t eat enough of it.

2) Oysters

Oysters are high in minerals and nutrients that support healthy brain function. Some studies have shown that men who eat oysters show an immediate improvement in their cognitive abilities as well as a spike in their overall mood. Just beware when a girl offers you her oyster (some might make you look dumb).

3) Coffee

Coffee gets a bad rap in our over-caffeinated society – and drinking a lot is definitely detrimental to your health. Up to two to three cups a day though is not only perfectly safe, it is good for your brain, too. Coffee has the most antioxidants among any food in the average American’s diet and it also gives your brain a real energy boost, allowing you to function better. It will also help you realize how ridiculous Starbucks’ naming system is.

4) Pomegranate

Pomegranates are pretty ubiquitous nowadays, appearing in nearly every health drink as a main ingredient, as well as being touted as a miracle fruit by physicians and health experts alike. And believe me, this is not hyperbole. The pomegranate contains a high amount of various antioxidants, some of which protect your brain and its mental functions. If you cannot get the fruit, the juice makes for an excellent substitute! It’s native to Iran, so you’d think they’d be a little more open-minded.

5) Dark Chocolate

Like the pomegranate, natural dark chocolate is high in antioxidants which protect the brain. It’s also high in caffeine which gives your brain an energy boost, improving your focus without the jitters. If that wasn’t enough, dark chocolate stimulates the release of endorphins – a natural mood enhancer. But remember, dark chocolate isn’t sweet like its milk chocolate variation, but in the end, the health benefits will be worth it. This is not to be confused with Sexual Chocolate.

6) Green And Black Tea

Like chocolate, tea is a two-for-one. Tea contains plenty of antioxidants that help your brain stay healthy while also giving you a caffeine boost to improve your overall concentration and performance. Of the two, green tea is said to be the best, but it’s the black tea that gives you a slightly bigger caffeine boost. So really, it’s all personal preference. Miss Piggy prefers green while Khloe Kardashian prefers black.

7) Salmon

Doctors are always raving about wild salmon and how high it is in Omega-3 fatty acids. While it may not make you “smarter,” Omega-3 improves your brain function and serves as the best possible shield against brain and psychological problems; plus it helps prevent memory loss. I’m sorry, what were we talking about? Where are my pants?

8) Blueberries

Numerous studies have shown that blueberries are the best food out there for your brain. For one, the nutrients found in blueberries protect the brain from disease and damage, such as dementia and Alzheimer’s – making them a good, healthy bet for any snack. Other studies have shown that blueberries help you learn better and keep you well-oriented. I crushed the 3rd grade spelling bee last week thanks to these bad boys.

The Importance of Sleep When Building Muscle

Here is a simplified form of how your muscles grow and why sleep is so important:

First, when you lift weights, what you're doing is actually tearing the muscle tissue in a healthy way. After you eat your body uses certain nutrients to repair your muscle tissue. What you need to remember though, is that the protein and your body won't start repairing your muscle tissue until you are at rest for a extended period of time, such as sleep. What this means is that if you are lacking sleep, your body isn't getting sufficient time to repair and recover your muscles one hundred percent.

One extra tip to keep in mind if you are training hard to gain weight and/or build muscle mass, is to try as best you can to get an extra hour of sleep during the last few weeks of your program, especially if you are really training intense. If your schedule does not permit you to get enough sleep every night, the next best thing to do is to do your best to take as many naps as you can throughout the day.

Remember, if your goal is to gain weight and build muscle fast, it is always better to rest throughout the day as much as possible. That means if you can walk rather then run, do so. If you can sit rather then stand, do so, and so on. The more rest you give your body in-between workouts, the more you give it time to properly repair itself, and the better results you will get.

10 Reasons Why We Should Love Oatmeal

1. Low calorie food; stops cravings.

A cup is only 130 calories!  It also stays in your stomach longer, making you feel full longer.  You will have less hunger and cravings.

2. Provides high levels of fiber, low levels of fat, and high levels of protein.

It’s on the short list for the highest protein levels of any grain.

3. Stabilizes blood sugar and reduces risk of diabetes (type 2)

The high fiber and complex carbohydrates slow down the conversion of this whole food to simple sugars. The high levels of magnesium nourish the body’s proper use of glucose and insulin secretion.

4. Removes your bad cholesterol (without affecting your good cholesterol).

Many studies have shown that the unique fiber in oatmeal called beta-glucan, has beneficial effects on cholesterol levels

5. Gluten-free safe.

I am gluten sensitive and have no problem with oatmeal.  If you are gluten intolerant or have celiac disease there is some cause for concern. Oats lack many of the prolamines (proteins) found in wheat (gluten) but oats do contain avenin.  Avenin is a prolamine that is considered toxic to the intestinal mucosa of avenin-sensitive individuals.  Oats can also contain gluten from nearby wheat field contamination and processing facilities.  Many studies have shown that many celiacs can consume wheat free oats with no problems.

6. Contains lignans which protect against heart disease and cancer.

Oatmeal, like many whole grains, contains plant lignans, which are converted by intestinal flora into mammalian lignans.  One lignan, called enterolactone, is thought to protect against breast and other hormone-dependent cancers as well as heart disease.

7. Contains unique antioxidants beneficial for heart disease.

A study at Tufts University shows that the unique antioxidants in oatmeal called called avenanthramides, help prevent free radicals from damaging LDL cholesterol, thus reducing the risk of cardiovascular disease.

8. Protects against heart failure.

A Harvard  study on 21,000 participants over 19 years showed that found that men who enjoyed a daily morning bowl of whole grain (but not refined) cereal had a 29 percent lower risk of heart failure.

Guess what grain is most easily found and prepared unrefined – oats.

9.  Enhances immune response to disease. 

The unique fiber in oatmeal called beta-gluten also has been shown to helps neutrophils travel to the site of an infection more quickly and  it also enhances their ability to eliminate the bacteria they find there

10. It tastes good!

All oats whether in flakes or groats form have gone through a heat process which gives them their rich nutty flavor.  This keeps them from spoiling. They have also been hulled.  This process does not strip away all the bran and germ allowing them to retain a concentrated source of  fiber and nutrients .

The Importance of Working Out with Consistency

A consistent workout regimen reduces stress and increases your mental well being. When you work out regularly, your body releases endorphins that enhance your mood. You have probably experienced these positive feelings after finishing a cardiovascular workout. You might also find that when you go for days or weeks of not exercising, your energy level decreases and your mood is not as heightened.

Sticking to a regular exercise regimen will keep you feeling revived both physically and mentally. When you exercise with consistency, your muscles will develop gradually and your mind will experience reduced levels of stress and greater relaxation.

Brunch Recipes Under 300 Calories

Cheese and tomato omelette

This veggie-packed omelet is perfect for brunch or a simple supper. For a delicious side, serve a medley of fresh fruit, such as mandarin oranges with kiwifruit and grapes.

Brunch Parfaits

These parfaits are as tasty to eat as they are lovely to look at. Using low-fat yogurt saves on fat and calories while still giving you the benefits of protein and calcium. Strawberries and apricots add sweetness, and vitamin C and granola gives fiber and crunch.

Skillet Soufflé

Fluffier than scrambled eggs, this soufflé is just as easy to prepare and is perfect served alongside a juicy wedge of melon and a green salad. One egg contains 6 grams of high-quality protein and all 9 essential amino acids. Eggs are also one of the only foods that contain naturally occurring vitamin D.

Garden vegetable 

The season's best vegetables and a variety of cheeses make this a crowd-pleasing and healthy meal that can be assembled the night before, refrigerated and cooked just prior to serving. The benefits of a diet rich in vegetables include lower blood pressure, reduced risk of heart disease, stroke, and some cancers.

Ranch breakfast muesli

Jump-start your morning with this heart-healthy dish that's bursting with healthful ingredients. Almonds are high in protein, fiber, calcium, magnesium, potassium, vitamin E, and other antioxidants and an excellent source of monounsaturated fats that research has shown to be helpful in lowering cholesterol.

Cherry clafouti

Cherries are a terrific source of important nutrients such as beta carotene (more than blueberries or strawberries) vitamin C, potassium, magnesium, iron, fiber, folate and disease-fighting antioxidants

Turkey and cheese casserole

All of the classic breakfast elements–sausage, eggs and cheese–are featured in this casserole that's perfect for a crowd or can be cut in half for a smaller family meal. Using turkey sausage, egg substitute and reduced-fat cheese saves on fat and calories without sacrificing flavor. No one will ever guess it's only 184 calories per serving.

Chewing Gum While Exercising: 4 Reasons You Shouldn't Be Doing It

1. Induces Choking

When chewing gum and exercising, there is a serious danger of choking. This is one of the main reasons why you should avoid doing it. This might not be as much of an issue with weight lifting. However, if you are jogging, then it would be quite easy to accidentally choke on the gum. This will be uncomfortable, if not potentially dangerous.

2. Bad for Your Teeth

Another reason why you should avoid chewing gum is because it's bad for your teeth. Most varieties of gum contain sugar, which can cause tooth decay and gum disease. If you are chewing gum every time you exercise, then you could cause a lot of damage. If you must chew gum, then stick to sugar free varieties and those containing xylitol.

Even sugar free chewing gum might not be very good for you. Many chewing gum varieties are sweetened with Aspartame, which is thought to cause cancer. These health risks are a reason why you should never chew gum and don't only apply to when you are doing exercise.

3. Makes It Difficult to Breathe

When you do vigorous exercise, you will normally need to breathe through your mouth. This provides more oxygen to your muscles which allows them to work longer. If you have gum in your mouth, then it will be difficult to open your mouth to breathe without the gum falling out.

Your breathing technique is the most important part of your exercise regime. Chewing gum really isn't that important.

4. Causes Dehydration

Many people will chew gum when jogging to prevent their mouths from drying out. This is because chewing gum will cause the body to produce more saliva. This is a waste of energy and water. Your body will use up more water to produce saliva because it thinks you are eating something. This could cause your body to become dehydrated, which is dangerous while exercising.

You should simply ensure that you are drinking plenty of fluids throughout your exercise.

Healthy Breakfast: Corn Flakes vs. Wheat

Breakfast is the most important meal of the day, and it is crucial to consume a healthy breakfast to start your day off right. If you eat a nutritionally sound breakfast that’s packed with protein and fiber, you will inherit the energy to get through the day and receive the satisfaction to hold you over until lunch. However, if your breakfast is laden with sugar and fat, you will suffer the consequence of a mid-morning energy crash and will probably feel hungry again by 11am.

Cereal can be a great breakfast option, however, you need to choose one that’s loaded with the right nutrients and lacks unnecessary sugars. Corn Flakes and Shredded Wheat are two popular cereals, but which one is better for you? Many people would automatically assume Shredded Wheat, since the word "wheat" appears in the title. However, this isn’t necessarily the case. Let’s examine these 2 cereals to see what’s really in your cereal bowl. Please keep in mind that these calorie and nutrition calculations do not include milk. A cup of non-fat milk will add 90 calories to your bowl.

Nutrition of Corn Flakes

Corn Flakes are a common breakfast cereal that delivers a crunchy texture and satisfying taste that’s not overly sweet. One cup of Corn Flakes contains 100 calories, and none of these calories are derived from fat. Per serving, this fat-free and cholesterol-free cereal holds:

• 200 mg of sodium
• 25 mg of protein
• 24 g of carbohydrates
• 1 g of fiber
• 2 g of sugar
• 2 g of protein

The following nutrients are also found in a cup of Corn Flakes:

• Vitamin A - 10%
• Vitamin C - 10%
• Calcium - 0%
• Iron - 45%
• Vitamin D - 10%
• Thiamin (B1 - )25%
• Riboflavin (B2 ) - 25%
• Niacin (B3) - 25%
• Vitamin B6 - 25%
• Folic Acid (Folate) - 25%
• Vitamin B12 - 25%

Be careful if you opt for the sugary counterpart of Corn Flakes known as Frosted Flakes. While these might taste delicious, they contain 110 calories per ¾ cup, and the sugar content rises to 11g.

Nutrition of Shredded Wheat

Shredded Wheat consists of squares of whole wheat grains that have a unique texture and a taste that’s rather plain. One cup of Shredded Wheat cereal amounts to 160 calories, and 10 of these are from fat. This cereal, which contains 1 gram of fat and no cholesterol, delivers the following:

• 0 mg of sodium
• 190 mg of potassium
• 40 g of carbohydrates
• 6 g of fiber
• 0 g of sugar
• 5 g of protein

One cup of Shredded Wheat also contains the following nutrients:

• Calcium - 2%
• Iron - 6%
• Vitamin D - 0%
• Vitamin E - 0%
• Thiamin (B1) - 10%
• Riboflavin (B2) - 2%
• Niacin (B3) - 15%
• Vitamin B6 - 0%
• Vitamin B12 - 0%
• Magnesium - 15%
• Zinc - 10%
• Copper - 8%

Shredded Wheat also has a sugary counterpart know as Frosted Shredded Wheat, and because of the originals version’s blandness, the sweeter version is more popular. However, in this variety, the calorie count climbs to 180 and the sugar content rises to 12g.

The Better Choice?

In actuality, as long as you stick to the natural varieties and don’t add sugar to your cereal, both of these cereals are healthy breakfast options. However, Corn Flakes would be the better choice regarding weight loss. This cereal tastes good and is loaded with essential vitamins. On the flip side, Shredded Wheat contains no sugar or sodium, and it contains more fiber, protein and whole grains. If you do choose Shredded Wheat, make sure you measure out your portion, as this cereal is calorie dense.