3 Key Nutrients To Increase Happiness

As we become more aware of the food we eat and the lifestyle that we live, the connection between that and the quality of our mental health is getting more attention.

In a world of chaos and many unhealthy choices, it may feel like we don’t have a lot of control and mental health imbalances can run wild. And they have been!

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The rise of mental health issues, including depression and anxiety, has been noted among much research. There are many factors that contribute to your mental health — it can become complex — but one factor that is getting more and more attention is your nutrition.

Ironically, it is also the one factor that so many of us do not pay close attention to.

There are foods that will support your mental health and others that will deplete it. But, why do certain foods act the way they do? It really comes down to key nutrients that you’re getting from those foods.

And as research on this subject becomes more explored, we are seeing a higher connection between specific nutrients that support emotional health and create stability in our moods. What are some of those nutrients?

Here are three main nutrients that will help to support brain and mental health (and the overall quality of your body’s health):

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1. Omega-3 Fatty Acids. Not only are they heart healthy, but they are brain healthy too. Omega-3s may be helpful in the treatment of depression and seem to have a mood-stabilizing effect. They have been connected to reducing inflammation and are vital for normal brain function and development. Low levels of omega-3s have been connected to accelerating brain aging and contribute to deficits in brain function.

Fish oil supplements are one of the most common ways to get more Omega-3s into your daily diet — those that contain higher amounts of EPA may improve depressive symptoms in people with depression. They appear to have the greatest effects in those who are already taking antidepressant medications. If you plan to get your omega-3s from fish sources, then oily fish (salmon, trout, mackerel, anchovies and sardines) are the most highly recommended sources and should be eaten at least twice a week.

What if you are vegetarian or vegan? Higher levels of omega-3s can also be found in walnuts, flax (or flaxseed oil), olive oil, avocados, fresh basil and dark green leafy vegetables.

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2. Vitamin D. Higher rates of depression have been associated with lower levels of Vitamin D. Lack of Vitamin D is thought to play a role in Seasonal Affective Disorder (SAD), which is depression that commonly starts in the fall, lasts through winter and decreases when the sun is more abundant.

Why is Vitamin D so important? It is needed to help the body absorb calcium for strong teeth and bones and increases the health of muscles and the immune system. It has also been associated with heart disease and increased risk of heart attacks.

Our bodies do produce Vitamin D as a result of being in the sun — 5-30 minutes of sun exposure twice a week is typically a good amount to produce adequate levels of Vitamin D. But, not for everyone — skin color and where on your body you get your sun exposure matters!

Most foods do not naturally have Vitamin D, but many are “Vitamin D fortified.” Fatty fish like salmon and tuna have the most naturally occurring Vitamin D. Other foods like milk, orange juice and breakfast cereals have Vitamin D added.

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3. B Vitamins and Folate. B Vitamins are fantastic in improving overall mental health, especially depression. In particular, increased intake of B 12 and folate is associated with decreasing depression.

Folic acid is essential for production of cells and especially important for healthy hair, skin, nails, eyes, liver and red blood cell production.

Where can you get it? Leafy green vegetables like spinach and kale, fruits, nuts, beans and whole grains have high amounts of folate, or folic acid. If you are looking to up your overall level of B vitamins and also want to know if you might have a deficiency, this article is helpful.

Managing your mental and emotional health can seem daunting when you are feeling the weight of it all and when you are feeling out of control. The good news is that you do have control! It may even be sitting right in your cabinets already.


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5 Tips To Control Cravings And Stabilize Your Blood Sugar

1 in 3 US adults are prediabetic.

That’s an alarming number!

Learning how to master your blood sugar levels will leave you with more energy, weight control, stabilized moods, less cravings, and a better memory. Your hormones become more balanced — you feel more balanced.

Also, when you stabilize your blood sugars you set yourself up for less risk of blood sugar-related diseases, such as heart disease, metabolic syndrome, and diabetes.

Don’t have time to read the whole article? Scroll down to get your 5 tips to stabilize your blood sugar and decrease cravings!

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Today, millions of people are experiencing prediabetes, diabetes, metabolic syndrome and other forms of insulin resistance. If you are one of them, you may have realized that maintaining normal blood sugar levels can be challenging. These chronic disorders have been reaching epidemic portions. They are also causing some serious side effects such as nerve damage, fatigue, weight gain, vision loss, heart disease, memory loss, and emotional disturbances.

Eating foods that quickly release energy spike your glucose levels and allow them to crash quicker, causing mood swings, fatigue, and hunger. Processed foods and foods filled with refined sugar are synonymous with this — causing you to crash and burn much quicker.

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So, what can you do to manage your blood sugar levels and decrease your cravings? As you can see, it takes a combination of eating foods that will help to stabilize your hormones and lifestyle modifications that support the delicate balance of those hormones overall. The key point to take away from this is that a large amount of the power is in your hands. Even if you are currently working through a blood sugar related disorder, you are able to change that around and reverse the symptoms. Here are 5 healthy habits (plus a bonus) that you can implement to take back your control.

How to stabilize blood sugar and reduce cravings 

  • Limit sugar, refined carbs, processed foods, and artificial sweeteners. Sugar is the main culprit in blood sugar spikes. And, even though artificial sweeteners contain no glucose, they can have the same effect on the blood sugar that sugar does. They also continue to prime the palate to crave sugar or sweet treats (meaning, they amplify sugar cravings). Processed foods often contain hidden sugars and artificial sweeteners. They also can cause havoc on hormones and create imbalances within the body.

Pro tip: Choose low glycemic, whole foods as the foundation of your meals. And when you do choose to sweeten foods, choose wisely. Foods sweetened with all natural stevia, coconut sugar, raw honey, and maple syrup are a better alternative.

  • Eat protein-rich foods with each meal. This is especially important to do when you eat carbohydrates. Protein helps to slow the release of energy and create more satiety with your meals. Protein also helps to signal to the brain that you are full — less cravings.

Pro tip: Include a serving of lean organic grass-fed meat, salmon, black beans, nuts or nut butters, pasture-raised organic eggs, lentils, grass-fed whey protein, or organic greek yogurt with each meal.

  • Eat foods low on glycemic index. Foods labeled “low GI” release energy much slower than “high GI” foods. This is important because the slower they are released, the more stabilized your blood sugar will be.

Pro tip: Eat foods like vegetables, legumes, some fruits (berries, green apples and stone fruits are best), whole grains, nuts and seeds.

  • Manage stress levels. Excessive stress can raise blood sugar levels by causing a spike in the stress hormone, cortisol. It is really a vicious cycle of cortisol being raised and then the cravings for comfort foods to kick in. Typically comfort foods do not consist of vegetables and healthy grains — more like pasta and cookies and other sweet treats.

Pro tip: Keep at least a 5-7 day journal of when you get most stressed and what your triggers are. From that, look for patterns. When are you most stressed? What triggers you the most? What do you need in those situations? Make a list of 5-10 self-care items you can do when you are most stressed and commit to doing one each every day (especially around your trigger moments).

  • Get your rest. Getting enough sleep and downtime is essential for balancing hormones, decreasing stress levels, and sticking with healthy habits. The more rested you feel, typically the better your outlook on life is. A lack of sleep can elevate cortisol and ghrelin levels, your stress and appetite hormones, making it hard to not give into those sugary treats or refueling with a major overdose of stimulants.

Pro tip: Aim to get 7-9 hours a sleep a night at the same wake up/doze off times. Staying consistent with when you wake and fall asleep each day helps to balance hormones. Having trouble falling asleep? Read this.

Bonus

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  • Eat cinnamon. Not only can cinnamon help with balancing blood sugar levels, but it is incredible at warding off sugar cravings. Cinnamon does not contain many vitamins or minerals, but it is loaded with antioxidants that decrease oxidative stress. This may potentially protect against diabetes. It can also lower blood sugar by acting like insulin and increasing insulin’s ability to move blood sugar into cells. Want more? Cinnamon may help lower the risk of diseases related to diabetes, such as heart disease and Alzheimer’s disease.

Pro tip: Studies have typically used 1–6 grams per day, either as a supplement or powder added to foods. One study reported that the blood sugar of people taking either 1, 3 or 6 grams daily all decreased by the same amount.

Getting your blood sugar under control and decreasing cravings is possible. It is really about taking the steps to make changes. You really are in control of how you approach this — one small step at a time!


Did you know that stress ages you? Here is my morning routine to slow the aging process (and make you happier and more energetic!). Click the link below!

Get my instant download of the “5 Simple Morning Tips To Instantly Create Your Destressed Day” (It’s Free!)

Do you like what you read?

If so, then get yourself over to http://www.tansyrodgers.com . Dive in but make sure that you sign up for my free tribe! That’s how you receive my newsletters to your inbox and get to hear first hand about deals, news, and exciting new events that I only share with my tribe!

You can also ‘Like” me on Facebook and ‘Follow’ me on Instagram to get even more personal and be involved in a community of other like-minded amazing people – just like yourself!

5 Tips To Help You Get More Sleep

According to the CDC, 35% of Americans are not getting the recommended seven hours of sleep per night.

That is over 1/3 of the American population. And, that’s a big problem! Considering that sleep and rest are vital for so many of our bodies functioning, it’s no wonder that health concerns are on a rise.

This is not all due to a lack of willpower or a desire to stay up late. Western culture and environmental factors significantly plays a role in Americans finding it harder and harder to get the amount of sleep that they need. Not only are they getting less sleep, but the quality of sleep has been greatly impaired.

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Why Is Sleep Important?

In the past, sleep was not emphasized and doctors often disregarded the importance of it. Now, studies have shown that those who get less than 6 to 7 hours of sleep a night are at more risk for diseases. Here’s why-

Sleep may help you:

  • Keep your heart healthy
  • Help prevent cancer
  • Reduce inflammation
  • Reduce stress
  • Make you more alert
  • Improve your memory
  • Help you lose weight
  • Reduce your risk of depression
  • Help the body heal itself
  • More energy

More (Quality) Sleep Now

You know that you need more sleep, but how do you do that? With all your responsibilities, late-night activities, and 8:00 pm dinners, how do you get the right amount of shut-eye?

It might be as simple as how you are setting up your day!

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5 Tips For More Sleep Success

1.Setting a nightly routine. We as humans love routine. As much as spontaneity may be fun for awhile, routines allow us to focus on other areas that need more thinking and they prime the brain to expect a certain behavior or expectation will follow. It’s all about conditioning ourselves to set ourselves up for success. Your nightly routine may differ from the next person. The key is to find a way that creates relaxation and a winding down for the day — conditioning the brain to say “hey, it is time for bed.” Setting a specific time that you begin your night routine, rather than leaving it to “when you feel like it,” is essential. I recommend starting your night routine 1-1.5 hours before you want to fall asleep. That is the one tip that will be the most common for all of us. After that, it is really about personal preference. You could read a book, drink a cup of tea, listen to soft and soothing music. You could talk about your gratitude of the day with your partner (see tip #4) or brain dump your to-do list for the next day — whatever is relaxing to you. The key with your nightly routine is have it support your bedroom environment (see tip #3). This means that limiting your exposure to blue light and electronic devices is highly encouraged.

2.Supplements. There are many supplements that have evidence-based research supporting the effectiveness to sleep.

  • Melatonin is a key sleep hormone that signals your brain when it’s time to relax and head to bed. Start with a low dose to assess your tolerance, and then increase it slowly as needed. Since melatonin may alter brain chemistry, it is advised that you check with a medical professional before use. Take around 1–5 mg, 30–60 minutes before bed.
  • Ashwagandha leaves could potentially be useful for insomnia therapy.
  • Ginkgo biloba is a natural herb with many benefits. It can aid in sleep, relaxation and stress reduction. Take 250 mg, 30–60 minutes before bed.
  • Glycine is an amino acid that can improve sleep quality. It has been shown in studies that 3 grams is effective.
  • Valerian root is shown to help you fall asleep and improve sleep quality. Take 500 mg before bed.
  • Magnesium is responsible for over 600 reactions within the body. One of the most well known is how it can improve relaxation and enhance sleep quality.
  • L-Theanine is an amino acid that can improve relaxation and sleep. Take 100–200 mg before heading to bed.
  • Lavender is a powerful plant-based supplement with many health benefits. It can induce calming and relaxed effects to improve sleep. Take 80–160 mg or diffuse the oil in the air.

3.Set your bedroom environment. Setting your bedroom environment to promote deep sleep and relaxation can be exactly what the doctor called for. This can include factors such as temperature, noise, furniture choice and arrangement, and external lights. Numerous studies have shown that external noise, often from traffic, can cause poor sleep and long-term health issues. What can you do? To optimize your bedroom environment, try to:

  • Minimize external noise
  • Eliminate light and artificial lights from devices like alarm clocks (put a towel over them)
  • Turn down the temperature. Test different temperatures to find out which is most comfortable for you. Around 70°F/20°C seems comfortable for most people
  • Make sure your bedroom is a quiet, relaxing, clean and enjoyable place
  • Limit your exposure to blue light by keeping your smartphone out of the room (or totally turning it off so texts or calls don’t wake you up) and keeping the television off (or removing it completely)

4.Visualizations or gratitude work. Visualizing and gratitude work are helpful when working on goals and enhancing your life and your happiness. But this doesn’t stop there. Visualizing moments that make you happy or reflecting on the areas in your life that you were grateful for help to decrease cortisol levels and increase the feel good hormones. They are an overall stress reducer. This is important for good quality sleep because the less worry you have, the more your body can relax and fall asleep. Happiness and decreased stress are also associated with inner peace. The more inner peace you feel, the easier it is to fall asleep and stay asleep. Gratitude cannot exist in an angry state. The simple act of reflecting on what makes you happy and grateful, increases the inner peace and love within you, making it much easier to get the sleep you’re looking for.

5.Eat more carbs a few hours before bedtime.

Serotonin is best known as the “feel good” neurotransmitter and it improves mood and provides a sense of calm. When serotonin is elevated at night it enables restful sleep. It just so happens that eating carbs is necessary for the body to synthesize serotonin. Let’s not stop there! There’s a second way that having carbs at night can help you sleep. In addition to raising serotonin, carbs help lower the stress hormone cortisol, which can inhibit sleep when it is elevated at night. Which carbs should you eat at night?  Whole food, complex carbs such as starchy vegetables, beans, and (pseudo)grains — brown rice, quinoa, amaranth, etc — are good choices. The key is to stay away from refined and processed carbs such as bread, crackers, cookies, ice cream, etc.

There are many things you can do to help create a higher quality sleep. These are 5 powerful tips that can be exactly what you need!


Did you know that stress ages you? Here is my morning routine to slow the aging process (and make you happier and more energetic!). Click the link below!

Get my instant download of the “5 Simple Morning Tips To Instantly Create Your Destressed Day” (It’s Free!)

Do you like what you read?

If so, then get yourself over to http://www.tansyrodgers.com . Dive in but make sure that you sign up for my free tribe! That’s how you receive my newsletters to your inbox and get to hear first hand about deals, news, and exciting new events that I only share with my tribe!

You can also ‘Like” me on Facebook and ‘Follow’ me on Instagram to get even more personal and be involved in a community of other like-minded amazing people – just like yourself!

5 Healthy, Quick Portable Breakfast Recipes In 5 Minutes Or Less

If you live a busy schedule and find time to not be on your side some days, you may know the dread of trying to find a healthy breakfast that you can grab for on the go. This is especially true if you have kids that are demanding your attention and an early morning work day start.

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Your first meal of the day is one of your most important meals. Even if you are intermittent fasting and not eating “breakfast,” that first meal will set you up for the rest of your day. Here is why — (Just want the meal ideas? Scroll down to delicious quick recipes)

  • It “breaks” the “fast” from the night before and gives the body nutrients to supply the body with energy for the day.
  • It stabilizes your blood sugar levels and can help to balance and prevent type 2 diabetes.
  • It can help you lose weight by balancing your hormones, decreasing your stress levels, and stabilizing your blood sugar levels so that you are not a ravenous monster later on in the day.
  • It might enhance memory, attention, the speed of processing information, reasoning, creativity, learning, and verbal abilities. Why? All about stabilizing glucose levels through a balanced first meal.
  • It will decrease moodiness by staving off the “hangeries” (aka anger produced by being hungry). Think happier coworkers, kids, and spouse — and happier you.
  • It can protect your gut lining when drinking coffee in the morning. Coffee is rough on your gut-lining and when you are drinking coffee without food, not only will your cortisol levels spike without something to help balance them out, but your gut-lining may have havoc wrecked on it too. This can set you up for a slew of other health issues.

Beyond Your Cup Of Coffee

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So, what are some quick, simple, complete, nutritious first meal ideas to get you out the door fast? Here are 5 options that you can prepare in 5 minutes or less.

  1. Banana and nut butter sprinkled with chia seeds: Banana and nut butter makes me feel like a kid again! Grab a to-go container with a lid. Cut up the banana (or mash it) and put a liberal amount of nut butter on top. Sprinkle it with chia seeds to give you straight up energy. Snap the lid on and get rolling.
  2. Skinny Wrap: Grab a sprouted grain wrap (heat if you have time) and put a handful of salad greens, feta cheese, and a spread (pesto, hummus, etc) on the wrap. Really, you can put whatever you want inside it. Roll it and run.
  3. Sprouted grain bread with coconut oil, cinnamon, and nut butter: Coconut oil is so good for energy and holding you over until your next snack. Cinnamon is fabulous for controlling sugar cravings. Grab a piece or two of sprouted grain bread and cover it in coconut oil. Sprinkle some cinnamon on top and then top that off with a spread of nut butter. Make a sandwich if it fits your fancy.
  4. Organic greek, grass-fed yogurt with almonds and granola: Nothing screams fast like a cup of yogurt! Stick with high-quality greek yogurt like organic grass-fed yogurt. Pop the top, eat a spoonful, and then add in granola and almonds to fill it back up. Pop the lid back on and out the door you go.
  5. Sliced hard-boiled egg and avocado: This is a powerhouse combo for first meals. Slice up a hard-boiled egg (make sure that it is organic pasture-raised), slice 1/2 avocado over top, sprinkle it with sea salt and pepper, garnish with red pepper flakes or a small dash of hot sauce (optional). You can also sprinkle it with other herbs if you would rather have that.

Power Smoothie

Fruit/Green Smoothie: Smoothies are so versatile and you can add so many delicious foods into it to make it a complete meal. For a quick version, put 8 oz of coconut or almond milk and 8 oz of water in a blender. Add a scoop of high-quality protein powder, a piece (or handful) of your favorite fruit, a handful of spinach, 1-2 tbsp of chia seeds, 5-6 ice cubes and blend that baby up. Add a bit of stevia if needed. Bonus additives? 1-2 tsp of green powder and 1-2 tsp of maca powder. Green powder and maca are good hormone balancers. Put it in a shaker cup or secure mug and enjoy on your car ride.

Tips From The Pros

Make your meal the night before. Making your meal the night before ensures that it will be ready for you to grab on the go — no excuses. Set yourself up for success with this one little habit change.


Did you know that hectic mornings and chronic stress can age you? Here is my morning routine to slow the aging process (and make you happier and more energetic!). Click the link below!

Get my instant download of the “5 Simple Morning Tips To Instantly Create Your De-stressed Day” (It’s Free)!

Do you like what you read?

If so, then get yourself over to http://www.tansyrodgers.com . Dive in but make sure that you sign up for my free tribe! That’s how you receive my newsletters to your inbox and get to hear first hand about deals, news, and exciting new events that I only share with my tribe!

You can also ‘Like” me on Facebook and ‘Follow’ me on Instagram to get even more personal and be involved in a community of other like-minded amazing people – just like yourself!