Mood Boosting Foods

February 13, 2008

If you’ve got those winter blues, try these tips from the Nutrition Twins:

Tip #1: Have oatmeal for breakfast to naturally change your brain chemistry:

• It’s one of the best foods for creating your body’s “feel- good” chemical, serotonin, which combats pain, decreases appetite, and produces calm or sleep.

• The fiber in oatmeal slows digestion, releasing energy gradually and causing a long-lasting mood-boost.

When to get it: Oatmeal is great for any meal–and even instant varieties like Quaker Instant Oatmeal will do the trick!

Tip #2: Start your day with vitamin D. Research shows that people who are low in vitamin D have higher rates of depression.

Be sure to get plenty of D throughout the day and play it safe—get it in the morning.

Where to get it:

* Take a daily 400 or 800 IU Vitamin D supplement. Experts now believe we need about 1,000 IU a day, more than previously thought. Then get the rest of your needs from food (or from summer sun).

* Take a walk in the morning sun. (Note to New Yorkers and those who live north of Philadelphia or Denver—this will work only work in the summer!)

* Tropicana Calcium + Vitamin D (Vitamin D-fortified) orange juice (1 cup = 100 IU = 25% Daily Value)

* Glass of Vitamin D- fortified skim milk or Vitamin D- fortified soy milk (1 cup = 100 IU = 25% Daily Value)

* Salmon, canned with bones, 3 ounces = 425 IU of Vitamin D

* Scrambled or hard boiled eggs (The yolk contains Vitamin D) 1 yolk = 25 IU

BONUS COMBINATION: Eat mood- boosting oatmeal and a hard- boiled egg for breakfast. The protein from the eggs will cause a slower digestion and extend the uplifting benefits of the serotonin from oatmeal.

Tip #3: Get a daily dose of Omega-3’s. People who battle with depression often have low blood levels of Omega- 3s fatty acids, which are abundant in fatty fish like salmon, herring, whitefish and tuna.

Days that you don’t get at least 3 ounces of a fatty fish, take 1000 mg of combined DHA and EPA (the most beneficial omega-3 fats) from sources such as:

* Tropicana Healthy Heart with Omega 3 orange juice (1 cup = 50 mg EPA and DHA combined)
* Breyers Smart! Lowfat yogurt (Breyer’s does not disclose the omega-3 content)
* Horizon Organic Omega 3 eggs (225 mg Omega 3’s per egg)
* A pure fish oil supplement that doesn’t have contaminants (Our favorite is Nordic Naturals brand)

Bonus: Combine omega- 3 protein sources like salmon or tuna at dinner with serotonin- boosting, fiber-packed brown rice or with folic acid-rich white rice. The combination will give you a quick mood boost from healthy brown rice and an extended boost from the salmon’s slower digesting protein. Plus, you’ll get the anti-depressant found in salmon.

Note: Omega-3 fats shouldn’t replace standard treatment for depression and should be discussed with your doctor.

Tip 4: Be sure to eat at least one colorful (green, red orange or yellow) veggie or one colorful fruit at every meal.

Folic acid deficiency has been found in people with depression. Like Vitamin B6, Vitamin C and Zinc, it’s needed to make the feel-good brain chemical serotonin from the tryptophan found in foods.

• Oranges
• Orange Juice
• Grapefruit
• Spinach
• Broccoli
• Strawberries

Tip #5: Have a cup of tea with a little honey 45 minutes before bed for a good night’s rest and reduced irritability.

Why Tea calms :

• Theanine, the amino acid found in tea, is absorbed after 20 minutes and alters brain chemistry, creating a feeling of calm.

• The warm tea will soothe you.

Why Honey relaxes:

• Carbohydrates in honey release serotonin, creating relaxation.

• The small sweet treat will help you to feel like you aren’t being deprived, improving mood.

• New research released in January 2008 shows honey creates a more restorative sleep by contributing to the release of melatonin, the hormone required for recovery and rebuilding of body tissues during rest.

Source: Nutrition Twins

Written by admin · Filed Under Diet Q&A, Diet Tips | Leave a Comment

Negotiating to Buy a House

February 12, 2008

Written by admin · Filed Under Daily Cartoon | Leave a Comment

Peanut Butter on a Diet?

February 6, 2008

Hi Fellow Glenny’s Fans,

Well, here’s the deal: I love peanut butter. Is this OK to eat when I’m on a diet? Do I need to stop eating peanut butter now that I’m trying to lose weight? Please help! Thanks.

Patty

Written by admin · Filed Under Diet Q&A | 11 Comments

Popcorn without Butter: Suggestions?

February 6, 2008

Dear Glenny’s,

I’m addicted to popcorn as a light snack. I’m wondering if your readers have some suggestions for diet-safe seasonings so I enjoy my popcorn without using butter? Thanks!

Betty

Written by admin · Filed Under Diet Q&A | 5 Comments

Mocha Ricotta Crème

February 6, 2008

SouthBeachDiet.com comments:

Relax and give yourself a treat tonight! This scrumptious dessert is perfect for chocoholics — or anyone looking for a tasty way to cap off a meal.

Serves 1

This delicious creation is a chocolaty variation on the classic dessert — the Ricotta Crème. Like the original, it’s a rich and satisfying dessert that is sure to be a big hit!

Ingredients
1/2 cup part-skim ricotta cheese
1/2 teaspoon unsweetened cocoa powder
1/4 teaspoon vanilla extract
1 package sugar substitute
A dash of espresso powder (or instant decaf coffee)
5 mini chocolate chips

Instructions
Mix the ricotta, cocoa powder, vanilla extract, and sugar substitute in a dessert bowl. Serve chilled with a dusting of espresso powder and sprinkled with the mini chocolate chips.

Nutritional Information:
261 calories
14 g total fat (9 g sat)
42 mg cholesterol
17 g carbohydrate
15 g protein
0 g fiber
177 mg sodium

Source: SouthBeachDiet.com

Complete Diet Program: Try the proven diet that has helped 100,000’s lose weight. Free Profile.

Written by admin · Filed Under Recipe of the Week | Leave a Comment