Weekly Wellness: Tips to kick your meal plan back into shape

Key vitamins and nutrients that your diet could be missing.

This week your biggest bodily issues (that maybe you didn’t even know existed) are explained and broken down into why it happens and what you can do about it!

Iron Man

Iron is one of the main deficiencies in many people’s diets and the leading cause for people to choose that “comfy couch with a bowl of popcorn watching Orange is the New Black for five hours a day” option. If this sounds all-too familiar, you may be lacking a fundamental mineral that can boost your energy levels and give you the power to get up and get physical. If you are woman with a heavy menstrual cycle or an avid vegetarian, you are at the most risk of the sluggish effect. Ensure red meats are introduced into your diet more often or even fish and poultry. If you don’t agree with meats, then soybeans, lentils, spinach, and fortified cereals should be on that grocery list. Lastly, orange juice is known to assist in the absorption of iron so don’t be afraid to get your juice on in the morning!

Calm, cool, and collected

 Refined carbs, refined carbs, and refined carbs. These little devils that contain white flour (like cookies, breads, and cereals) are stripped of any nutritional value and cause blood sugar levels to skyrocket. Once this occurs, excessive insulin is released to counter-react the sugars and you may feel anything but calm, cool, and collected. Hello jitters! It doesn’t even end there. Once your blood sugar plummets again you go right back to feeling like a dead slug with no inhibitions. This is a vicious cycle that too many of us allow ourselves to get trapped in. So, remember to stick to unrefined carbs like brown rice, whole-grain pasta and bread, or even quinoa and amaranth! These whole grains will help you keep naturally balanced between calm and energized.

Sharpest tool in the shed

A lack of omega-3 fatty acids and vitamin B12 may not be the sole reason you failed that calculus test, but they may have a contributing factor! Omega-3 is loaded with DHA, which promotes healthy neuron firing. This comes in handy when writing tests and your attention and memory are vital contributors. Vitamin B12 is linked to confusion and numbness. How to fix this? Again, fish comes up as a hot contender. Eat salmon, mackerel, trout, and tuna to ensure you stay sharp, clear, and in control (especially around mid-term season).

Bloated like a balloon? Are cramps cramping yours style? Stay tuned for next week’s article to hear how these adversities can be tamed. Until then, take this advice seriously and challenge yourself to implement a few of these points! Stay healthy folks!

– See more at: http://argosy.ca/article/weekly-wellness-tips-kick-your-meal-plan-back-shape#sthash.2bzBiOOD.dpuf

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