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  Mood Foods
How what we eat affects how we feel by Joy Bauer If moods were merely psychological, if they were truly “all in the head,” they wouldn’t make us so miserable. Very few people would choose to remain in a pit of depression or keep their flashpoint anger if they could simply change their state of mind. But we don’t always have control over how our feelings affect our lives because, for many of us, moods are as physical as a broken bone or acid reflux. Scientists believe that moods are caused by changes in the production or availability of brain chemicals called neurotransmitters. The three main neurotransmitters—norepinephrine, dopamine and serotonin—work together to balance moods. If there is a decrease in one or all of these chemicals, we feel differently, even if we don’t know exactly why. For example, neurotransmitters are responsible for feelings of anger, anxiety, motivation, irritability, happiness, impulsiveness and depression. They can even affect general energy levels. The reason you feel a particular way on a particular day is usually a complex combination of genetic susceptibility, life events and circumstances, and your body’s general physical state. You may have noticed, for example, that your moods feel more intense at certain times of day…or if you are feeling tired…or during an illness…or in times of stress. Some women experience depression and irritability related to their monthly hormone fluctuations, and quite a few people are pushed over the emotional cliff by food-related issues, such as what they eat, when they eat and why they eat. Nutrition-related mood problems can stem from long- and short-term roots. Poor eating habits can, over time, lead to deficiencies in some of the vitamins, minerals and other nutrients that contribute to a good mood. For example, the neurotransmitters that regulate our moods are built from amino acids, which are found in protein-rich foods. If you don’t get enough of a variety of different proteins in your diet, your brain chemistry will eventually suffer. Furthermore, the amino acid tryptophan can only be converted in the brain to serotonin—a mood-calming neurotransmitter—when adequate carbohydrate is present. Eating patterns can even affect your moods from hour-to-hour—the proverbial “mid-morning slump”—and many cases of irritability can be caused by a dip in blood sugar from eating the wrong foods at the wrong time or from not eating often enough. For most people, a mood is a temporary state—we feel it, react to it and, after an hour or a day, we forget about it. But sometimes a mood settles in and stays. Of all conditions seen in general medical practice, one of the most common is depression. Many people think of depression as extreme sadness, but that’s just a partial description. Symptoms of depression also include feelings of hopelessness or helplessness, irritability, sleeping more or less than usual, difficulty concentrating or making decisions, weight gain or weight loss, and loss of energy. Of course, depression is only one possible cause of these problems. But if you experience any or all of these symptoms for longer than two weeks, it is important to see a doctor. Moods that persist require medical attention. They can be signs of a serious medical problem, so you’ll want to make sure you get checked out. And if you do receive a diagnosis of depression, your doctor can prescribe medications to speed the time to feeling better. Good Mood Food
 Everybody seems to have a favorite tuna salad recipe, but it is just as easy to create fabulous salads using canned salmon, which has much more Omega-3 fatty acids. This recipe can also be made using leftover fresh salmon. Serve over a bed of lettuce or in a sandwich with whole wheat bread. Ingredients
Per serving: 339 calories, 19 g protein, 33 g carbohydrate, 14 g fat (2 g saturated), 26 mg cholesterol, 60 mg sodium, 9 g fiber; plus 203 mg folic acid (50+% DV), 2 mg vitamin B12 (35% DV), and lots of Omega-3s and Vitamin D from the salmon.  This salad is delicious and provides generous amounts of protein, high-quality carbs, soluble fiber and 80 percent of your daily requirement for folate.
Place the lettuce in a large bowl. Add the chicken, chickpeas, apple, cucumber, tomato, avocado, celery, scallions and walnuts. Drizzle with the vinaigrette and toss to coat. Makes one serving. Per serving:  You’re probably thinking that veggies and oatmeal are one strange combination. But this hearty soup is easy to make and very filling. For less than 100 calories, you get plenty of high-quality carbohydrate, fiber and folate. Plus, you’ll have lots of leftovers. Ingredients
In a large pot over medium-high heat, combine the broccoli, cauliflower, carrots, zucchini, onion, broth and salt (or salt substitute) and pepper to taste. Cover and bring to a boil. Reduce the heat and simmer, stirring occasionally, for one hour. Add the oatmeal and mix thoroughly. Simmer, stirring occasionally, for another 40 minutes. With an immersion blender or in a food processor or blender, puree the soup. Serve hot. Makes 10 servings, 1 cup each. Per serving: Excerpted from “Joy Bauer’s Food Cures.” Printed with permission of Rodale, Inc., Emmaus, PA. www.rodale.com or (800) 848-4735. Joy Bauer is the nutrition expert for “The Today Show” and Yahoo.com and a monthly weight-loss columnist for SELF magazine. She is the author of several best-selling books including The New York Times’ bestseller, “Joy Bauer’s Food Cures.” www.JoyBauerNutrition.com. |
