20 Day Jump Start Program: DAY 17

As promised, moving right along!

We have enjoyed a lazy day binge watching The Blacklist, taking walks, and cleaning up after our trip home last week. I am excited to recap my trip in a post ASAP after this program is completed!

In the mean time, its day 17 and we’ve got a lot to cover!

Day 17 Exercise: Single Leg Deadlift

The perfect single leg deadlift

I love all kinds of variations of dead lifts. Single leg, weighted, barbell, you name it- it’s incorporated into my workouts! They’re such a good workout for the hamstrings and glutes, pair it with a bicep curl or a shoulder row and get a full body workout.

Ready to try it out?

Screen shot 2016-01-01 at 3.09.41 PMMental Health

Today I wanted to discuss something important to me. I can preach physical health all day long but equally as important, and in many cases completely dependent on, is mental health.

It’s winter, its cold, we’re stuck inside and forced to change habits we don’t want to (like heating up the car 30 minutes ahead of time and leaving for work early to beat the weather  -_- ), and this doesn’t just effect our mid-section.

Living in North Dakota, I can say with certainty, that seasonal depression is a real thing and it can be damaging in multiple ways if not dealt with.

Did you know that you can combat mental health issues, or even just a bad mood, through fitness and nutrition?

Many studies have been done to prove that not just exercise, but the right foods can drastically improve overall mental health. Recent studies show that a good quality diet, especially in adolescents and early adulthood, both improve and prevent symptoms of depression and other mental health disorders.

What does this have to do with fitness and my blog? Well I personally have struggled with depression and can first hand tell you how important it is to take care of and exercise your mind the same way you would your heart.

What we eat can affect how we feel but, as a so called ‘emotional eater’ myself, I know how you feel can also effect what you eat.

We all know that a little exercise can go a long way to improve your mood, so I did a little research as to what the experts claim are the best foods for mental health, here’s a combined list of what I found;

  • Whole Grains
  • Sweet Potatoes
  • Egg Yolks
  • Fish
  • Red Meat
  • Oil Based Salad Dressings
  • Spinach
  • Dark Leafy Greens
  • Broccoli & Cauliflower
  • Avocado
  • Beets
  • Blue Berries
  • Cranberries
  • Strawberries
  • Tomatoes
  • Celery
  • Foods with Vitamin C
  • Pumpkin Seeds
  • Sunflower Seeds
  • Sage
  • Nuts
  • Beans
  • Red Wine

See a trend here? Every list I could find of the ‘best brain foods’ had similar but slightly different results. Basically, eat a well-balanced diet of whole foods and your brain and your body will thank you.

I am learning to look at health and wellness comprehensively. Your outside appearance can (in most cases, not all) only be as healthy as your insides. Health is a multidimensional concept that requires attention in multiple facets in order to achieve overall health and vitality.  Take care of your mental health, your physical health, and your nutritional health and be well on your way meeting some major life goals.

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