Winter is coming. Holidays are coming. Desserts are coming. It’s the season of your grandma’s irresistible sugar cookies, piled mashed potatoes, and a plethora of holiday parties. In addition, this is the season of spending with Christmas approaching. How do you keep your mind and body sane?

While exercising, sleeping, and coffee dates with understanding friends are necessary in this season, what else can you do? One of the best ways to keep yourself in check – in mind and body – depends on your food choices. Understandably, you’re already overwhelmed at even the thought of your checklist. Don’t worry; choose a superfood. Superfoods are nutrient-rich food which benefits your health and well-being. The following 10, mood-boosting superfoods will help you keep your sanity, as well as make you happier.

• Asparagus

If you’re looking for something to fight depression, asparagus is a solid choice. They’re also easy to prepare because they can be quickly roasted in the oven. They raise low folic acid levels (linked to depression) and contains vitamin C, which also helps ease depression.

• Blueberries

If you’re the baking type, this is a perfect superfood to add some balance in your diet. Blueberries prevent aging and cell damage through phytonutrients. Since their antioxidants fight aging, it can reduce age-related problems, such as Alzheimer’s disease and dementia. They also protect against cancer.

• Broccoli

Vegetables related to the cabbage family, such as broccoli, can be extremely helpful to your body. They contain phytonutrients that discourage tumor growth or risk of cancer. In fact, one cup alone of broccoli can sustain you for the whole day, as it fulfills your daily dose of vitamin C.

• Dark Chocolate

Maybe eating healthy foods is not your first choice. This does not mean, however, that you have to give up everything sweet. Dark chocolate in moderate amounts, such as 3.5 to 7 ounces a day, is actually more than okay. Cocoa flavanols, which dark chocolate is chalked full of, is known for reducing stress levels.

• Eggs

Exercise is great. But without proper food to fuel you, it can make your energy feel depleted. Thankfully, eggs are very high in protein, making it the perfect breakfast food. Plus, it helps your body create serotonin, which is a natural way to fight depression. Three eggs are safe for consuming daily. They can be made in the morning with a cup of coffee or incorporated into your salad. Easy, quick, and healthy.

• Honey

Do you tend to be an anxious person? If so, consider trying honey. This natural sweetener is known for having a calming effect. In addition, you can add this to your tea. Try this while curled up on your couch, reading a book to keep your mind at peace. Honey also has tryptophan, which is an amino acid. This amino acid creates serotonin, a hormone known for reducing stress and increasing relaxation. The recommended maximum amount per day is ten tablespoons.

• Kale

A lot of hype seems to be around kale. Isn’t it just a trendy food for health nuts? Actually, maybe not. Kale has become a superfood for a reason. It contains phytonutrients, which prevents cancer. In addition, scientists suggest phytonutrients in kale tell the liver to produce enzymes. What does this mean? These particular enzymes can help stabilize substances that potentially cause cancer.

• Oats

Have you ever wondered why horses eat oats? Their sensitive stomachs need something that’s easy to digest, but also healthy and tasty. Most of us could use that as well. These natural, whole grains are full of fibers. They’re also rich in magnesium, potassium, and phytonutrients. Oats also have a special fibers known for reducing cholesterol and preventing heart disease. In fact, research suggests that eating whole-grain oats can reduce the risk of type 2 diabetes. Plus, you can add your dark chocolate chips to oat cookies for an easy, healthy alternative to typical holiday desserts.

• Salmon

If you aren’t a vegetable fan, it might be hard to find superfoods. Fish, on the other hand, might be a fantastic alternative. In particular, salmon contains omega-3 fatty acids (something our bodies cannot produce on its own). Omega-3 fatty acids can do a plethora of good. They can improve circulation, reduce inflammation, balance cholesterol, and may even reduce risk of cancer. Additionally, they have several B vitamins and can prevent cell damage through selenium.

• Tomatoes

Tomatoes are easy to throw in a sandwich, salad, or practically any meal. In addition, they are extremely healthy, even containing an antioxidant that’s not typically found in other foods: lycopene. This particular antioxidant suggest protection against harmful UV rays and cancers, according to studies. It can also lower cholesterol. Furthermore, tomatoes have high amounts of fiber, vitamin C, and potassium.

Hopefully this small, but powerful list of superfoods can help you through the upcoming holidays. Whether it’s to keep your mind sane or your body slim, these options are easy to include in everyday life. With these superfoods, you can choose health without compromising your taste buds.

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You’ve heard the famous saying: “Breakfast is the healthiest meal of the day.” But is that really true? Is it really that bad if you skip breakfast? You might be telling yourself, “who has the time to make eggs and toast with avocado on top?” In reality, there are many serious risks to skipping breakfast, ranging from your mood to obesity. Some even claim it can threaten your life to put off having a breakfast. Sacrificing ten minutes of sleep for a hearty breakfast is well worth your time for several reasons.

Moody

Skipping breakfast makes you more moody than necessary. According to a 2002 BBC News World Edition article, a moody temperament was improved if they ate breakfast. Furthermore, 26% of people had a large change in temperament by changing their diet. This included making breakfast a daily meal. Elizabeth Somer, author of Eat Your Way to Happiness, she admitted to being a “breakfast avoider for many years,” especially while working full time. When she stopped working full time, people said she would “gain tons of weight.” But she proved them wrong by making sure she ate a “sane breakfast and a light lunch,” which led to actually losing 30 pounds. Losing weight and having more energy makes her “a much happier human being.” Her changes can be implemented, even as a full time employee with enough effort.

Slowed metabolism

By skipping breakfast, you might be increasing your risk of obesity. In addition, losing weight may be harder for you,
simply because you are skipping breakfast. There are many benefits to eating breakfast. For example, you are less likely to overeat by making breakfast a priority in your day. It also quickens your metabolism and increases your energy throughout the day. This makes sense because when you are sleeping, you are fasting. “Prolonged fasting,” Leah Cahill warns, “leads to increases in diastolic and systolic blood pressure, blood concentrations of insulin, triglycerides, free fatty acids and LDL-cholesterol, and to decreases in concentrations of HDL-cholesterol.” In an attempt to correct this, you are more likely to make unhealthy choices as your cravings, leading to obesity. Of course, obesity comes with a slew of problems, such as infertility. Fasting for extended periods of time can be stressful on your body – even life-threatening. Clearly, breakfast is worth implementing into your daily life.

Menstrual Irregularities

College students are guilty of skipping breakfast in exchange for a few more minutes of sleep. This certainly can apply to many adults in the workforce, who may work late nights and have early mornings. Female students who skipped breakfast, according to a 2010 survey study by “Appetite,” had more menstrual irregularities than those who ate breakfast. Pain, irregularity, and even constipation was heightened by choosing to forgo breakfast.

Heart Problems

This is accompanied with a slower metabolism. But the problem is quite serious, apparently, according to a Harvard study evaluating eating habits and its influence for coronary heart disease (CHD) risk. In a group of 27,000 male healthcare professionals, they evaluated their lifestyle choices (such as skipping breakfast) and their health over 16 years. They were 45-82 years old at the beginning of the study. During the 16 years, 1527 CHD cases were diagnosed. In fact, men who skipped breakfast had a 27% higher risk of CHD than those who did not skip breakfast.

Slower Cognitive Development

In a Centers for Disease Control report, they found that children skipping breakfast had more trouble problem-solving. Students who ate breakfast, however, tested higher in standardized tests, missed less school, and were timelier to classes. This does not apply exclusively to children, though. As an adult, your body needs the energy to work effectively. Skipping breakfast is like going on a trip without a suitcase – it is a lot harder. While many see the problem with unhealthy food, the significance of eating healthy food may prove to be just as important.

What do you think? Do you focus better by having breakfast? Do you notice a difference? The results seem to indicate a strong case for eating breakfast. While it’s an easy meal to skip, especially in the beginning of the day, your mind and body will thank you later for taking the extra time for breakfast.

If you are looking for breakfast options for your New York breakroom, call   Healthy Vending at 917.572.3671 for a free, no obligation consultation.