Saturday, April 9, 2011

Food and Mood

     I've previously discussed how eating healthier, nutrient dense foods can be mood enhancing. You can experience a definite boost in mood just by eating the right foods in the right combinations. It is a direct reflection of the old computer programmer's phrase "GIGO" - meaning "Garbage In, Garbage Out" - if you put bad code into a computer, you get a junk program coming out. Put bad food in your body, get a poor response from your brain and body.

Here is a list of a few foods to elevate your mood and stay Clean at the same time.

1. Spinach

Take a tip from Popeye; he did have great pipes and boundless energy. Spinach is rich in folic acid, which promotes healthy red blood cells and a strong immune system, which keep you energized and free of happiness-sapping disease. If you’re not so fond of this leafy green in a salad or steamed with balsamic vinegar, chop it fine and stir it into soups, stews, a stir-fry, and tomato sauce for a sneaky nutritional punch that's good for your mood, too.

2. Walnuts

Give your brain a boost with a daily handful of walnuts for the mineral magnesium. This superstar nutrient is good for fighting depression, healthy bones and teeth, new cell growth and promoting the function of insulin in the body. Research shows that the polyphenols and other antioxidants in walnuts help strengthen neural connections, improving your memory, organizational and math skills as well as your puzzle-solving ability. Walnuts can help you feel, look and think well. That alone is enough to make you want to crunch on walnuts, smile and give that advanced Sudoku a try.

3. Whole-grain breads

Looking for happiness? Don't be a carbo-phobe; the body needs carbohydrates for energy (it's hard to happy when you're tired). And if you are worried about the carbo-load woes, simply choose healthy carbs instead of the “empty-calorie” ones, such as high-sugar Twinkies that have a rumored shelf life of seven years. Whole-grain breads provide selenium, an essential mineral that boosts the immune system and fights free radicals. Studies also show that selenium is an effective tool in warding off various types of cancer, including breast, stomach, prostate, liver and bladder cancers. That should have you whistling your way to a whole grain loaf.

4. Organic Cheese

While you don’t want to snack on rich, high-fat brie or camembert on a frequent basis, cheese is a dairy wonder-food that is packed with calcium, protein and zinc, an essential trace mineral. The body doesn’t produce enough zinc on its own, so including the mineral in your diet will ensure you reach your daily quota. Like magnesium, zinc plays an important role in cellular function and it’s beneficial for hair and skin health, eyesight, cognitive functions, and even taste and smell. Naturally lower-fat cheeses, such as goat’s cheese and ricotta, offer many diet-friendly options, or you can add a flavorful sharp cheddar to sandwiches and salads.

5. Bananas

Handy to transport for a snack or a lunch dessert, bananas are packed with potassium and B vitamins. The B vitamins work together for energy, digestion, and a healthy nervous system. They also promote healthy cell renewal, which is important for your skin, hair and nails, which constantly renew themselves to grow. Research shows that a B vitamin deficiency can lead to feeling stressed, anxious or depressed. Get to peeling.

6. Turkey

If you only eat turkey at Thanksgiving, it’s time to increase your consumption. This lean poultry is a great source of tryptophan, an essential nutrient that’s been linked with an increase in serotonin, a hormone produced by the body. Serotonin is popularly known as the “feel-good hormone”, or the body’s own natural tranquilizer, hence the happiness factor. Other sources of trytophan include low-fat dairy and, to a lesser extent, vegetables, grains, nuts and beans. In addition to the holiday feasts, add diced cooked turkey breast to salads and soups or nestle slices of turkey breast and cheese in a whole grain pita.

7. Salmon

There is a lot of buzz about omega-3 fatty acids, and with good reason. Studies show the omega-3s promote cardiovascular health by lowering blood pressure and cholesterol as well as reduce inflammation of the body's tissues. These healthy fats have also been linked to the healthy development of the eyes, nervous system and brain. Salmon is an excellent source of omega-3s, along with other fatty fish, and flax seeds. Have a serving of salmon at least once a week, opting for fresh or frozen wild salmon or canned wild salmon. You can also try food products that are enriched with fish oil or flax oil. Look for animal products, such as milk and eggs, that contain omega-3s, a natural occurrence when these animals are fed a diet rich in omega-3s.

8. Whole Grain Pasta 

Complex carbohydrates also stimulates the production of serotonin. These carbohydrates also take more time to get digested, thus, keeping you happy for a longer time.

Some food combinations to try when feeling less than 100%?

  - A turkey and cheese sandwich on whole grain bread with a banana on the side
  - Spinach salad topped with salmon
  - Spinach and walnut salad
  - Whole grain pasta tossed with spinach , cheese, and salmon

 Thank you,