Steven Mark Olschwanger Foods that calm the mind and the body

When things go wrong and you feel stressed, try to handle it. As when we cannot change the situation handling it correctly is a best choice says, Steven Olschwanger. Foods are capable of calm our body and mind. So we can lessen the stress by eating those foods which are also very good for health.

Chemicals in the brain can be controlled by  some foods. Even if we practice a lot of exercises and our food habit is same as before then we can’t see any differences in the body and mind. So first change the food habit. What we are taking in is more important than what we do out, says Steven Olschwanger.

When your body doesn’t have enough of Iron the oxygen flow to the body muscle and brain will decrease and it causes tiredness, irritability and disturb in concentration. So when you feel stress having high nutritional food will help in keeping a good physical and mental state.

Here Steven lists some foods which helps in calming the mind and body.

Vitamin B rich foods:

Fish, dried herbs and spices, pine nuts, pistachios, beans and breakfast cereals are rich in vitamin B1, which is very good for controlling anxiety.

Vitamin B6 is good for nervous system when you didn’t get enough of vitamin B6 it can produce irritability, nervousness, mental confusion, insomnia, tension and anxiety. Sweet potato, carrot, bitter gourd, banana, avocado, buttermilk ,oatmeal, chicken and fish are rich in vitamin B6. When vitamin B12 is combined with vitamin B6 it helps in increasing  the secretion of serotonin this helps in calming nerves and anxiety.

Magnesium

Magnesium helps in preventing panic attacks, anxiety, fear, restlessness, nervousness and irritability. Raw spinach, beans and lentils,lady’s finger, pumpkin, peas, broccoli, grapefruit, cucumbers, nuts and seeds, whole grains, avocados, bananas, figs, fish are sources of Magnesium.

Chocolate

Chocolates helps in calming mind. Purest dark chocolate is the  best choice to eat when you feel stressed, don’t go for a milk chocolate but dark chocolate which is made up of cocoa. This pure chocolate doesn’t sweet sweet but little bitter, it’s a bitter sweet. This stimulates opioids which is a pleasure chemical in body and makes you feel better.

Berries

Berries like strawberries, raspberries and blueberries are rich in vitamin c. They can control the cortisol, which is a stress hormone.

Green Tea

Green Tea contains L-theanine it creates a relaxed and calm state of mind by reducing anxiety. It improves sleep, calms the heart and lowers blood pressure.

So follow the useful tips from Steven Mark Olschwanger. Eat these foods and beat stress. Stay healthy. 

Steven Olschwanger Diet

When we all think about “Diet” we all think that it is for those who trying to reduce weight. But it is a food control, says Steven. There are different types of Diet. Some foods which help in modification of the body, that is to gain weight or to lose weight. Another type of diet is nutritious food that everyone eats. Then the food related with a particular culture and tradition is also one type of Diet. Whatever it is eating right food at right quantity helps in good health, says Steven Olschwanger.

            When you started to follow Diet make sure you are following it till you get the result. Be confident in losing weight or following any diet. Every change happens gradually. If your age is above 30 and you are trying to lose weight first understand the fact that you have to do some modification in the body which was same for more than 20 years. So expect gradual changes. When you lose weight gradually it lasts long, says Steven Mark Olschwanger.

Steven Mark Olschwanger has given some tips about diet. Do follow and lead a healthy life.

1)      When the energy spent is more than intake calories then weight will be reduced. So eat less work more. But what you eat is the utmost important thing. Eat more vegetables, fruits, protein and essential fats.

2)      Don’t eat the food that increases hunger; instead eat foods that make you feel full for longer. For this, eat fiber rich foods.

3)      Drink lot of water. At least 8 to 9 glasses of water per day is good. But drink lot of water in the day time and very less at night. Because drinking lot of water will disturb sleep, which is more essential for health.

4)      Eat a lot in the morning, little less than that in the evening and very less at night. And don’t eat anything after 8 pm. Your meal should be completed before two hours you go to sleep.

5)      Eat only when you feel hunger; if you don’t feel hungry then don’t eat. So check whether you really feel hunger or you feel thirst. Sometimes your hunger will stop if you drink water.

6)      Treat yourself, which means eat some of your favorite food once in a week or two. It is not that we must not eat of favorite foods and eating once in a week will not increase the weight but if you eat it work out a little more the next day.

Follow the advice of Steven Mark Olschwanger to follow a healthy diet. Stay healthy and Be happy. 

Steve Olschwanger Diet and Nutrition

Healthy food habits are when Diet and nutrition combine in a food. Being healthy does not only includes exercises and looking good but what we eat also important. What we take inside of our body is more important than how we protect outside of our body.  When we lack several vitamins, minerals and other essential factors we cannot lead a healthy life. So what we eat matters a lot healthy life.

Our body needs some essential nutrients in our daily life. Steven lists those essential nutrients and foods they are found in.

1)      Protein

Protein stands first in the essential nutrients. They build tissue of our body. So they are unavoidable. It increases physical activities like exercises. It rebuilds the damaged tissues. When you don’t get enough protein you will become weak and tired.

Meat is the highest source of protein. Animal proteins include fish, meat, eggs and dairy products. In nuts Watermelon Seeds, Pumpkin, Squash, and Almonds and  peanuts contain proteins. In fruits avocados, guava, bananas, apricots, blueberries and apples contain proteins. In vegetables, broccoli, spinach, beans, peas, asparagus, cauliflower, turnip greens and sweet corns are  rich in proteins.

2)      Vitamins

Vitamins are vital for health. Vitamins help in normal growth and function of our body. There are 13 kinds of vitamins. In all those vitamins vitamins A, C, D, E are essential in daily life.

Vitamin A helps in good eyesight, immune system, healthy skin and also helps in producing red blood cells.  When vitamin A is not consumed or consumed less it will cause impaired vision.Cod liver oil, Eggs , Carrots, Squash/ butternut, Spinach, Sweet Potato, Pumpkin, Kale and Whole milk are good sources of vitamin A.

Vitamin D is good for bone. With the help of vitamin D our body uses calcium.  Vitamin D deficiency causes rickets. Sunlight is the main source of vitamin D are orange juice, milk, salmon, eggs and cereals.

Vitamin E is an antioxidant, it is good for skin, liver and eyes. Foods that are rich in vitamin E are leafy greens, egg yolks, nuts and seeds and whole grains.

Vitamin c develops immune system. Guavas, bell peppers, broccoli, kiwi fruits, papaya, oranges, strawberries, cauliflowers, dark leafy greens and red and hot chili peppers are sources of vitamin C.

3)      Carbohydrates

Carbohydrates give energy to the body. Apples, whole grain cereals, apples, peas, beans, brown rice, berries, whole wheat bread and sweet potatoes are sources of carbohydrates.

4)      Fiber

It helps in absorbing lots of water, lowers body cholesterol and prevents from many diseases. Banana, orange, raisin, oatmeals, brown rice, sweet corn , potato, tomatoes,carrot, almonds, broccoli, black beans, lentils,  strawberries and apples are rich sources of Fiber.

5)      Calcium

Calcium is good for bones and teeth. Milk, cheese, yogurt, dark leafy greens, soybeans,

6)      Iron

Iron is essential for the creation of new blood cells. Meat, fish, mushrooms, tomatoes, sweet potatoes, almonds, sesame seeds, olives, peaches, apricots, eggs, fish, lentils and asparagus are sources of Iron.

Follow these tips and live healthily by Steve Olschwanger.