There is an abundance of research which has proven that a person’s brain functions, mood and behaviors are greatly affected by nutrition (or the lack of it). A person who has skipped a meal will be notably weaker, more out of focus and more irritable than a person who’s eaten. Here are the top three ways the food you consume could be affecting your mental state.

1. It affects your mood and behavior

Lack of adequate nutritional supply to the brain can result in alterations in the activities of the neurotransmitters, a chemical component in the brain that transmit one nerve impulse from one nerve cell to another. The malfunctioning of the transmitters can influence mood, rationale and even sleep patterns, which eventually will affect behavior.
Neurotransmitters are partly made up of amino acids, the building blocks of protein. If the required amino acid is lacking, it affects the functioning of the neurotransmitters and disrupts the normal functioning of the brain by the process described above.

2. It determines your body’s energy level

Energy is not just needed for performing physical activities, it’s also needed to sustain the various bodily functions. The metabolic process, digestive process, etc, all require energy to work efficiently, and this energy is primarily obtained from the calories in food, through the process of metabolism. The more calories in the food you eat, the more energy your body will have too use and expend.

3. It affects brain function

As unlikely as it sounds, the reality is that hunger or lack of essential nutritional can affect a number of mental processes and make you “dumber”. The human brain has high energy and nutrient needs as we said in the previous point, and a low calorie diet can alter the functioning of nerves and the brain chemistry as well.

Deficiencies or excesses of certain vitamins or nutrients can also have fatal consequences like impaired brain function, cause changes in memory, limit problem solving ability and even lead to damaged nerves in the brain. As a result, doctors recommended that people eat a balanced diet in order to maintain a healthy lifestyle and avoid the numerous health problems that could arise from poor nutrition.

Conclusion

Nutrition is extremely important for your overall health and can affect your mental well being in the ways listen here above, and you should be sure to make sure that your body receives all the nutrients that it needs for a balanced diet on a regular basis.

A professional fitness professional will be able to offer further advice on diet and nutrition, and if you would like to hire one, we would be glad to connect you with someone you can trust. Please contact us at:

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Baked Mozzarella Sticks

Cheese sticks can have 700 calories and 41 g fat plus a day’s worth of saturated fat. Make your own with panko (Japanese breadcrumbs) and low-fat cheese sticks.

Swap the mozzarella for Cheddar to change things up, and dip into your favorite salsa or marinara sauce.

(152 calories per serving).

Cheesy Stuffed Tomatoes

You’ll love this spin on the tomato-basil-mozzarella salad.

• Hollow out two small tomatoes, then fill each with 1/4 cup low-fat cottage cheese.
• Top with chopped basil or chives for a quick, protein-packed snack.

Queso-Salsa Dip

This cheesy snack is so easy, it doesn’t require a recipe:

• Stir one serving (approximately 1 oz.) of reduced-fat or fat-free cream cheese into your favorite salsa
• Microwave until warm and bubbly.
• Serve with your favorite baked chips or sliced veggies.

Cheese Quesadilla

When you crave something warm and cheesy, a simple quesadilla is a great choice.

• Place 1 oz. of your favorite reduced-fat cheese inside a whole-wheat or corn tortilla.
• Microwave until warm or heat in a skillet, flipping halfway through.
• Slice into at least four wedges and dip into salsa or tomato sauce.
• Add lean chicken or beans for protein and veggies for a boost of filling fiber!

Better Cheese Dips

Make your own cheesy dip to save money, and you’ll also cut down on extra fat, salt and calories.

Pimento Cheese

Pimento cheese is salty, creamy and tangy but also quite fatty. Slim yours down by choosing reduced-fat mayo and cheese, and up the nutrition factor by stirring in chopped scallions and extra pimentos. These recipes have under 200 calories a serving!

An hour before I plan to hit the gym for a solid workout, hungry or not a post-workout snack and beverage are key to restoring your body’s energy and nutrients. But avoid a high-fat, empty-calorie snack that can negate all of the hard work you just did. Instead, opt for a nutritious post-workout food with a hydrating beverage.

Why Post Exercise Nutrition is Important

The body needs water and glycogen levels restored after an exercise session. Your post-meal snack or meal helps replenish those levels. Protein and carbohydrates create a post-workout combination that aids in the body’s recovery.

Time Frame for Post-Workout Eating

Fluid intake should occur during and immediately after the workout. This keeps your hydration levels up throughout the workout. The post-workout snack or meal should take place shortly after you complete your exercise. It is recommend to eat a carbohydrate snack 30 minutes after your workout, the amount of which should be 0.5 to 0.7 grams of carbohydrate per pound of body weight. You should then have a meal within the first two hours after your workout for the most effective recovery. Waiting too long to eat could make the recovery process take longer.