When you feel down, what’s the first thing that comes in your mind? I know most people think of taking antidepressant drugs, which is a bad idea. What most people don’t know is that eating good mood food can lift their spirits. This article is providing everything you need to know about mood-boosting foods. Research has shown a relationship between healthy food and brain health. Here are foods that will boost your mood. Fatty Fish Add fatty fish in your diet if you feel your moods are not where they are supposed to be. These varieties of fish are rich in Omega-3 fatty acids, which are essential fats linked to improved mental health. Some of the most recommended fatty fish include salmon and albacore. Salmon is also rich in Vitamin D, which also help ease depression. These two species of fish are highly recommended for people fighting depression. Make sure that you are getting the right portions to enjoy these benefits. Seeds and Nuts If you like snacking, avoid sugary and high-calorie snacks because they are bad for your mental health. Try snacking seeds and nuts instead. Research has shown that seeds and nuts are rich in tryptophan, which is synthesised into serotonin. Serotonin is one of the happy hormones that boost your mood. It also helps to improve your sleeping pattern for a healthier brain. Add almonds, pumpkin seeds, pecans, walnuts and other seeds and nuts in your diet. Eggs Besides being a rich source of vitamins, eggs are a fantastic good mood food. They are a great source of nutrients that improves brain health. Some of the nutrients you get from the eggs includes Vitamin B6 and B12. Eggs are also rich in choline and folate. Note that B12 and folate deficiency is linked to depression. Folate deficiency is also linked to dementia, among other mental conditions. So, adding eggs in your diet will help improve your mental health. Dark Green Vegetables Dark leafy greens are some of the superfoods you need for your body health. They are some of the best good mood foods to eat. But you need to be a bit choosey when buying. Ensure that you are stocking up the most nutrient-packed dark green vegetables. Research shows that broccoli, kales and spinach contain the highest mental health benefits. They are rich in iron, which improves neurological activities. Other nutrients you get from these superfoods include magnesium, potassium, Vitamin A and others. Beans and Lentils Another set of good mood food in the market is the beans and lentils. These fibre and protein-rich foods have also been found to offer fantastic mental health benefits. They are rich in B vitamins, which help in production of happy hormones such as serotonin. B vitamins also help to improve nerve signalling for proper communication between nerve cells. Beans and lentils are also great source selenium, zinc and magnesium. All these are nutrients that can also help to elevate your spirits. Berries Berries are some of the fantastic superfoods. They are rich in powerful nutrients that can help boost your mood. So, they are good mood food to add to your diet. Scientific research shows that eating berries helps improve brain health. Berries have nutrients that improve neuron signalling to enhance motor and cognitions. They also help prevent brain inflammation, which can cause mental health. Berries are also rich in powerful antioxidants that protect brain cells from damages. You can eat the whole range of berries. For your mental health, these are some of the superfoods to add to your diet. But make sure you are eating the right […]

When trying to lose weight, do you go for running or walking exercises? Well, this is one of the biggest debates in the fitness arena that most people are caught up in. But which of the two is the best when it comes to losing weight? The answer is neither of the two is better than either. Despite the different levels of intensities, the health benefits are almost the same. But, the amount of weight that you shed within depends upon the exercises that you chose. So, your weight loss goals and other factors key when making a choice. Here are some of the facts that you need to know before deciding to run or walk. Fact #1: What Does Research Say? There are many research works done on the impact of running and walking on weight loss. One of these research works was done on a large scale, where about 50,000 walkers and runners were observed. According to this study, all participants lost weight by walking. But the study found that running was more efficient in shedding off weight. The study also showed that men lost more weight running than women. So, according to this study, walking would be ideal for starters. Walking helps the body to get conditioned for workouts. But if you want to lose weight fast, then running is the best choice as long if you do it safely. Fact #2: Eating After Exercise Another fact that will help you decide whether to run or walk is after exercise eating effect. Studies show that the level of appetite after exercise is different between walkers and runners. Researchers found different eating habits after a 60-minute workout. For a group that was walking, the appetite hormone after exercise was higher than runners. In fact, they would eat more calories than they had burnt during the exercise. On the other hand, runners were found to fewer calories than they had burnt. That’s another reason why running has a leg up on walking. Fact #3: The After-Burn The other fact you need to consider before deciding on whether to run or walk is the after-burn effect. This is the ability of the body to continue burning fat hours after the exercises. Various studies have shown high-intensity exercises have a longer after-burn effect. This is good for weight loss. Running is more intensive than walking, and thus it has a longer after-burn effect. The higher intensity will vigorously increase your metabolic rate. This means more fat will be burnt after you are done with the exercise. This is one of the reasons why runners lose more weight than walkers for the same period. Fact #4: Overall Health When looking at the overall health, then walking becomes the best method to lose weight. Although the running helps you burn more calories, it also exposes the body to a lot of stress than walking that. That’s most people will have a problem with painful muscles and joints that would take very long to heal. Walking also can lower heart diseases more than running. Studies have also shown that walking can lower blood pressure. It also lowers cholesterol levels more than running. That’s another reason why you need to consider walking over running exercises. If you’re planning to start a weight loss program, now you have the facts you need to decide whether it’s running or walking exercises. Both of them will help you shed off some pounds, and each has its pros and cons. But for overall health, walking has a leg up on running.

When you visit Changing Shape, you’re guaranteed to get a 5 step system that guarantees the following: · Fast results · Weight loss · Feel great · Sustainable healthy habits · Increased muscle tone · Increased energy · An easy to follow plan At Changing Shape, you will find highly trained and experienced exercise physiologists and dieticians. You will receive one on one consultation with our fitness specialists. We will give you nutrition and exercise advice tailored to your goals and needs. All our consultations last between 30-45 minutes hence even those on a busy daily schedule can afford the time. Our consultations follow our signature 5 step Changing Shape system to interview you. We will listen to what you want, educate you and provide a practical and realistic solution to your problem. Our team will craft a nutrition plan customised to your lifestyle and fitness goals. We specialise weight loss, fitness, toning, weight gain and sports specific training. Weight loss is the biggest problem for Sydneysider. We will make you understand that weight loss takes a long time. It’s a course you need to commit to for at least 3-6 months. To achieve results, you need dedication, time, be accountable and change how you do things. These are four major elements Changing Shape consultants will train you on. You will be surprised by how we will turn your life around with these 5 steps: Changing Shape 5 System: Step 1: Remove Self-Sabotaging Efforts Step 2: Creating A Tailored Eating Plan Step 3: Create an accelerated custom weight loss plan Step 4: How to combine the 3 key elements Step 5: Stay accountable and keep motivated Changing Shape Personal Training Personal training always produces faster and better results. That’s why at Changing Shape, we have personal training packages for people like you. If you would want to lose weight, get fit, or you just need constant motivation, our qualified exercise physiologists and personal trainers can help. We will develop an exercise training program tailored to your specific needs and goals. Our trainers are experienced in all types of fitness includes exercise rehabilitation. If you are recovering from joint, lower back injuries, or childbirth, we can help. All personal training sessions are 60 minutes. You must book with our trainers depending on your availability and location. Payment must be made before the commencement of the training to avoid inconveniences. Contact us today to schedule an appointment. Our trainers can visit you at home or for outdoor training.