Food that makes you happy

We’re always looking for food to help us lose weight or give us some energy. Foods rich in vitamins, minerals and fatty acids are super healthy and can make you feel happier and reduce symptoms of depression and anxiety. But is really possible for food to improve your mood? Well, that all comes down to the brain. A healthy cognitive system is essential to regulate your mood and certain nutrients have a profound impact on maintaining normal brain function. Researchers have identified nine nutrients that can combat depression and boost our mood – calcium, chromium, folate, iron, magnesium, Omega-3 fatty acids, vitamins B6, B12 and D and zinc. One of these foods as a midday pick-me-up is sure to make you feel better about life.

Calcium
The most abundant mineral in the body, calcium plays an important role in maintaining strong bones and healthy blood vessels and in reducing the risk of Type 2 diabetes. Low levels of calcium may also play a role in PMS-related depression and help regulate mood fluctuations.
Food sources: Brassicas, ricotta, plain/low-fat yogurt, milk.

Read the full article at http://www.integrated-training.co.uk/happy-food.html 

Virtuous circle vs. vicious circle

How many times have you set a goal and then failed to make it? How many times have you reached a goal and then gone back to your old ways? You are in a vicious circle, your daily bad habits acting as a barrier to your achievements. When you set a goal, it means that you've made that first crucial step to changing yourself.

Whatever you want to achiHow many times have you set a goal and then failed to make it? How many times have you reached a goal and then gone back to your old ways? You are in a vicious circle, your daily bad habits acting as a barrier to your achievements. When you set a goal, it means that you've made that first crucial step to changing yourself.

Whatever you want to achieve – quit smoking, reduce alcohol, lose weight, sleep better, reduce stress, manage anger – means changing your lifestyle. Sometimes it's easy to spot what we're doing wrong, but harder to stop. You need help, a plan, the knowledge and the will.

Then there's the vicious circle of the daily croissant, a cigarette after food or a glass of wine before bedtime. You can only achieve your goal by starting a virtuous circle. eve – quit smoking, reduce alcohol, lose weight, sleep better, reduce stress, manage anger – means changing your lifestyle. Sometimes it's easy to spot what we're doing wrong, but harder to stop. You need help, a plan, the knowledge and the will.

Then there's the vicious circle of the daily croissant, a cigarette after food or a glass of wine before bedtime. You can only achieve your goal by starting a virtuous circle. 

Read the full article http://www.integrated-training.co.uk/circle.html