The secret to healthy weight gain is increasing the amount of calorie intake with the help of healthy foods. Consuming extremely high-calorie foods that have absolutely no nutritional value does not health in healthy weight gain. A healthy diet helps produce hormones that combat stress: serotonin, which creates relaxing feelings; endorphins, which creates a calm and euphoric feeling; and dopamine, which influences alertness and one’s ability to concentrate and respond quickly. Add these five foods to your diet to drop those extra pounds and stress less.
More Power to you
Ask five nutritionists to rate the 13 most powerful foods and you’ll get five different lists, but many of the selections will overlap. Why? Because every food provides something different: Some are a rich source of protein or fiber but void of many vitamins and minerals, while others contain disease-fighting phytonutrients, vitamins and minerals, but no protein. The trick, claim experts, is to get a variety of the best foods. The following 13 power foods are a good place to start.
This fruit is very high in vitamin C, which helps to regulate and stabilize fluctuating blood sugar levels when you are stressed. Keep dried blueberries at your desk or in a zipper storage bag when commuting. Sprinkle them on your kids’ cereal in the morning and dessert in the evening. And slip some into your kids’ backpacks for snack time at school.
Fish and Fish Oil
Eating fish helps cut the risk of heart disease, cancer, Alzheimer’s, stroke, diabetes, and arthritis. The fatty varieties may also help alleviate depression. The American Heart Association recommends that adults eat at least two fish meals per week, especially wild salmon, herring, and sardines, because those varieties provide the most heart-healthy omega 3s. Avoid mercury-containing varieties like shark, swordfish, king mackerel, tilefish, and albacore tuna, says Roberta Anding, M.S., R.D., national spokesperson for the American Dietetic Association. (Chunk light tuna is okay.)
Oatmeal is a good source of carbs. Consuming Oatmeal can help the digestive system and thus work at better absorption of nutrients. The body also need a good amount of carbs for energy. If no carbs are available, the body starts using protein for energy, which actually lead to weight loss! So ensure that your diet contains sufficient amount of carbs rich food like oatmeal. You should not forget to include this nutrition plan for weight gain.
Omega 3 Fatty Acids
Omega 3 Fatty Acids prevent surges in stress hormones like cortisol and adrenaline. Plus, they help build up fat around brain cells—which is vital to a mom’s health. Think of your brain’s circuits like a wire. Plastic protects it so it can communicate. For women who are stressed, their “covering” gets thinner and thinner. Omega-3s, found in fatty fish and spinach act to help build the covering (fat) back up. Deficiencies in O-3 fatty acids are linked to anxiety disorders, depression and dementia. So if you’re feeling blue, eat lots of seafood including mackerel, salmon, herring, lake trout, sardines and albacore tuna.
Used for centuries in Eastern medicine, mushrooms have powerful effects on the immune system – especially the maitake, shiitake, and reishi varieties. “Mushrooms such as maitake help prevent and treat cancer, viral diseases, high cholesterol, and high blood pressure,” says Bauman. In fact, mushrooms are used as an adjunctive cancer treatment throughout Asia because of their ability to counteract the toxic effects of chemotherapy and radiation while simultaneously shrinking tumors. What’s more, Japanese researchers have found that regularly eating shiitake mushrooms lowers blood cholesterol levels up to 45 percent.
Almonds are loaded with fiber and monounsaturated fat, both of which have been shown to lower cholesterol. According to the Food and Drug Administration, eating 1.5 ounces of most nuts, including almonds, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease. And even though almonds are relatively high in fat and calories, studies show that eating almonds can actually help with weight loss (their protein, fiber, and monounsaturated fats provide the feeling of fullness, preventing overeating).
Pomegranates have up to three times the antioxidants of red wine and green tea – and the juice has been shown to reduce artery-clogging plaque, which in turn prevents heart disease and stroke. Research shows that long-term consumption of pomegranate juice may also help slow aging and protect against cancer.
Loaded with alpha-linolenic acid, an essential fatty acid that helps reduce inflammation, flaxseed has been used for centuries for medicinal and health reasons. Gandhi himself proclaimed, “Wherever flaxseed becomes a regular food item among the people, there will be better health.” Bauman adds, “The seed itself has terrific nutritional value, very usable protein, tremendous fatty acids, and minerals like magnesium, potassium, and zinc.” Additionally, they’re a great source of fiber.