Monday, November 12, 2007
I'm coming at you LIVE from my bed and as promised, I am going to give you guys some info on "Good Mood Food." I'm kind of shocked how big a role food plays in being bummed out. I know a lot of us want to be empowered and feel like WE CAN DO SOMETHING when we feel depressed.
AND AWAY WE GO:
•Eat a serving of high-quality protein three times a day. Higher quality protein is better absorbed and more efficiently utilized, so you will need to eat less of it. Adequate protein promotes good moods. Good examples of high-quality protein foods are seafood, poultry, lean red meat, soy, lowfat yogurt, rice with beans, rice with lentils.
•Eat cold-water fish three times a week. This is one of the best sources of omega-3, an essential fatty acid crucial to optimal brain function. Omega-3s are found in salmon, tuna, mackerel, sardines and cod. (I use a fish oil supplement when I don't think I will have three serving a week).
•Eat two eggs a week, or sprinkle lecithin granules on your cereal, salads or vegetables. These are the best sources of phospholipids, which help you metabolize fat and enhance your mood and mental performance. (Okay, I admit, I don't know what Lecithin is - but I love eggs. Hardboiled sliced on whole wheat pita toast, egg whites with spinach and a lil' Laughing Cow Cheese is to die for.)
•(COMPLEX) CARBS JUST WANT TO BE LOVED - Eat one serving of low Glycemic Index (low-GI) complex carbohydrates at every meal. Complex carbohydrates are long chains of sugar molecules strung together that are digested slowly and help prevent fluctuations in blood sugar levels that can cause depression as well as cravings for sugar and alcohol. Complex carbohydrates also help raise serotonin levels, which calm you down and lift your mood. Good examples of low-GI foods are whole grains, bran, beans, apples, cherries, dried apricots, plums and pears.
•Eat one or two servings of antioxidant fruits and vegetables with every meal. These replenish the body and brain with oxygen, giving you energy and combating illness. Antioxidant-rich foods include prunes, berries, kale, spinach, broccoli, and alfalfa sprouts. (You guys, I can't tell you how in love I am with this awesome morning shake - frozen berries, spinach (you will not even taste it), yogurt, flaxseed & whatever protein & vitamin base powder you like from your health food store - you'll be full for hours.)
•Have a heaping tablespoon of ground seeds a day. These provide you with the needed energy and essential fat to keep your body and brain churning out maximum energy. In a blender or coffee grinder, grind half flaxseeds and half sesame, sunflower, hemp and pumpkin seeds. Keep in a sealed glass jar in refrigerator, and add to your salads, sprinkle over vegetables or cereal, or have in a shake. (I love flaxseeds, so easy to sprinkle on cereal, in steel cut oatmeal or even salads.)
•VITAMIN B IS YOUR FRIEND - "The first clinical effects of insufficient vitamin B complex are mood changes, insomnia, changes in appetite, sugar craving and impaired drug metabolism. As a group, the B vitamins plays an important role both in alleviating depression and in relieving the anxiety and restlessness which often accompanies it." So make sure you have lots of Vitamin Bs in your multi-vitamin.
Alright, in a few days I'll throw in some info about why SUGAR derails our mood and other exciting stuff.
Posted by adventure grrl at 5:14 PM