Keeping a gratitude diary

Have you ever tried keeping a gratitude diary?

Each day write down a list of things that you are grateful for that day.

This could be anything from your car working well to a promotion you received at work.

 

 

An example might be something like this:

Today I am grateful for:

My car running perfectly and getting me to work on time

The way the café attended greeted me with a big open smile

The conversation I had with a friend I haven’t spoken to in a while

The beautiful sunny weather

The quality time I was able to spend alone with my partner

It’s amazing to find at the end of what seemed like an average day, can often be a remarkable day. Also works especially well if you had a bit of a rough day and need a little pick me up.

Studies show that people who keep a gratitude diary experience higher levels of happiness. Try it for a week and see if you feel a difference.

I would love to hear how you go with it.

Health and happiness

Jo

Something fishy about ADHD

Ever considered treating child behavioural problems with an extra serving of Omeg-3? 

Australian children are increasingly being diagnosed with learning disabilities. Attention Deficit/Hyperactivity Disorder (ADHD) is the most common psychiatric disorder among children. 

What causes or contributes to ADHD?

There are a number of factors associated with ADHD such as oxygen deprivation at birth, smoking during pregnancy and fetal alcohol syndrome.Poor diet and nutrient deficiencies contribute to ADHD symptoms. Many children with ADHD show symptoms including hypersensitivity to foods and additives, essential fatty acid deficiency and mineral deficiencies. Deficiencies in zinc, magnesium and omega-3 fatty acids have been linked to concentration, memory and learning disabilities in children with ADHD. 

Recent studies show that omega-3 fatty acids may be beneficial as a substitute to ADHD medications. In one study children who presented with ADHD demonstrated a significant decrease in symptoms when using omega-3 supplementation. The decrease in symptoms was not as rapid as prescribed ADHD medication; however the change was significant. 

Essential fatty acids and phospholipids are essential for normal neuronal structure and must be supplied through the diet. The brain and nervous system rely heavily on essential nutrients, especially during critical periods of development. An EFA (essential fatty acid) dietary deficiency may increase the risk of ADHD. Omega-3 fatty acids, especially docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), can improve neurotransmitter reception in the brain. The ratio between omega-6 fatty acids (found in canola oil, sunflower oil) and omega-3 is important. The western diet has produced an imbalance in these. EFA deficient symptoms have been observed to be higher in children with ADHD. Children with EFA deficiency might present with symptoms such as dry hair and skin, eczema, recurrent infections, increased thirst and behavioural problems. Correcting EFA deficiencies can improve ADHD.

Higher omega-3 levels increase DHA levels, which has shown, lowers anxiety/shyness and enhances reading. Higher omega-6 levels shows poorer scores in reading, vocabulary, spelling and attention. Omega-3 supplement with children can control ADHD symptoms.  

Where do you get sources of Omega-3?

One of the best sources of EFA is fish. Salmon, trout and herring have high concentrations of EPA and DHA. Fish lipids are virtually the only source of EPA and DHA.  Salmon is recognised as a functional food (health-supportive food) based on its high omega-3 fatty content. Four ounces of salmon will usually contain two grams of omega-3 fats. This is more than the average person gets from all food combined over three days.

Nutrients in Salmon

While salmon is very high in omega-3 it also offers high levels of protein, selenium, phosphorus and is rich in vitamins. Selenium is associated with decreased risk of joint inflammation, cardiovascular protection and prevention of certain types of cancer, including colorectal cancer. Small bioactive protein molecules (called bioactive peptides) in salmon offer support for joint cartilage, insulin effectiveness, and control of inflammation in the digestive tract. Fish is also one of the best sources of iodine. Iodine is an essential trace element, integral constituent of thyroid hormones. Thyroid hormones are essential for normal growth and maturation of our bodies.

What’s the risk?

Fish is recognised to be a great source of protein and omega-3 fatty acids. However, there are concerns over the risk of mercury contaminations of consuming fish.

 So, do the nutritional benefits outweigh the risk of mercury exposure?

The nutritional benefits of fish generally outweigh mercury exposure, considering lower mercury fish are chosen and weekly intake of fish is restricted. 198g to 283g  would be considered restricted.

Higher Risk Fish

Larger, longer-lived fish like swordfish, king mackerel, shark, and great northern tilefish are examples of high-risk fish with mercury content. These fish can contain more than 1 milligram of mercury per kilogram of weight.

Lower Risk Fish

Wild Pacific salmon, flounder, scallops, and shrimp and some farm-raised cat fish have lower levels of mercury contamination.

How to eat your salmon

If eating farmed or wild-caught salmon (other than Alaskan) it is best to remove the skin due to the pollutants in the water. Whereas, if eating Alaskan salmon it is best to leave the skin on due to the nutrition value in the skin.

When cooking your salmon it’s best to avoid over cooking, or drying out the fish as it loses its nutritional value. Baking or broiling is preferred methods and avoid burning when grilling as this can be carcinogenic.

Other excellent sources of omega-3 include sardines, salmon and flax seeds. Walnuts and flaxseeds are plant foods high in omega-3, however, do not compare to salmon because their omega-3 fats are in the form of alpha-linolenic acid (ALA) rather than EPA or DHA. .

If you’re concerned that you or your family may be EFA deficient you can test yourself by visiting wwe.omeg-3centre.com, or consult your healthcare professional.

 Health and Happiness

 Jo

Sources

Omega-3fatty acid treatment of children with attention-deficit hyperactivity disorder

European Journal of Clinical Nutrition: ‘Junk food’ diet and childhood behavioural problems

www.nutritionaustralia.org

http://www.omega3centre.com

Complementary and Alternative Medical Therapies for Children with Attention-Deficit/Hyperactivity Disorder (AHDH)

Prostaglandins, Leukotrienes and Essential Fatty Acids: Physical fatty acid deficiency signs in children with ADHD symptoms

The Brown University Child and Adolescent Psychopharmacology Update

http://www.whfoods.org

 

Changing your diet bit by bite

Have you often thought about changing your diet, but figured it was too hard to do so? Have you ever felt that you have tried everything, but can’t seem to make enduring changes? If this sounds like you then you are not alone! Millions of Australians struggle with yo-yo dieting and would love to be able to make healthier choices, but feel they are stuck in the trap; you are super strict and ‘diet’ for weeks, have a slice of cake from the lunch room, fall off the bandwagon, give up, think what’s the point and continue eating rubbish. Sound familiar??

It took me two years to completely turn my diet around from eating refined processed fatty foods and sugars to an organic, whole grain, clean diet with loads of fruit and vegetables. I have never felt better and have finally reached a point where I don’t want to put rubbish into by body. I no longer enjoy the taste of fatty, sugary or refined foods. I have increased energy, improved concentration and don’t ever feel sluggish from refined carbohydrates. A healthier eating plan is very achievable once you have made up your mind.   

Instead of being too hard on yourself and feeling like you need to eliminate everything overnight you can try cutting back progressively. You might want to try setting a new goal each week. You could do this with a friend or family member and check in each week to make sure you are both on track.

Your goal setting could look something like this:

Week 1- oats and berries for breakfast instead of boxed cereal packed with sugar

Week 2 – eliminate all sugary drinks (for you that may be diet cola, alcohol or added sugar in coffee)

Week 3 – cut down on portion sizes at dinner time

Week 4 – cut back on coffee – only one per day

Week 5 – have a salad every day this week

Week 6 – eliminate all processed foods

Week 7 – eat vegetables at least once per day

Week 8 – no sugar! 

This is a guide only. You can see overtime that decreasing junk food and increasing good clean foods such as whole grains, super foods and fruit and vegetables can be done bit by bit.

Evaluate your own eating plan and look at the areas that need improvement. Do you have any food addictions? (mine was sugar). Evaluate and adapt a plan to suit.  

If your goals are broken down and measurable you might have a better chance of eliminating all the nasty foods from your diet.

There is no such thing as ‘junk food’. There is food and then there is junk!

Health and happiness

Jo ❤

 

 

 

 

Welcome to the Wellness Warrior blog

The Wellness Warrior was created to promote health and wellbeing. This page is a place to share information, inspiration, recipes and ideas relating to wellness. Congratulations for taking this step towards your own wellness journey.
Love Jo ♥