Food fights depression

Depression is a serious condition and should be treated/diagnosed by a qualified health care professional. If you are struggling with mild depression, particularly seasonal affective disorder (SAD), look to your diet. Did you know that nutritional deficiencies can increase your vulnerability to mood changes? Certain nutrients, such as carbohydrates, vitamins and minerals, found in healthy foods, can alter your brain chemistry, which plays a large role in your overall mental health. In addition to complex carbohydrates, certain B-vitanmins, iron and the essential fatty acid known as omega-3 are all important nutrients in your quest to alleviate mild depressive symptoms.

Complex carbohydrates -pasta, potatoes, whole-wheat bread, cereal and brown rice contain tryptophan, an amino acid that converts to serotonin in the brain, a chemical that helps regulate mood, appetite and sleep. Try starchy, root vegetables as well such as turnips, sweet potatoes, rutabagas, corn and squash.

Iron- iron deficiency symptoms are not unlike those of mild depression: an inability to concentrate, feeling sluggish/irritable and fatigue. Make sure you consume foods rich in this important trace mineral. Good food sources include lean meat, fortified cereals, prunes and other dried fruits, seafood and dark green veggies.

B-vitamins- Folate (vitamin B9) and vitamin B6 are essential for producing a class of brain chemical messengers that influence behavior, one of which is serotonin. Eat plenty of vitamin B6-rich foods, such as fish, poultry, bananas, nuts, potatoes and whole grains. Folate deficiency can contribute to depression. Think ‘greens and beans,’ and concentrate on fortified cereals, broccoli and spinach and orange juice for folate. Keep in mind that cooking destroys folate.

Omega-3 fats- those that consume oily fish, such as tuna and salmon, regularly have particularly low rates of depression. All seafood contains some omega-3 fats, a class of polyunsaturated fats necessary for the health of both the cardiovascular and nervous systems. Omega-3 fatty acids in fish also trigger the production of serotonin. Non-seafood sources of omega-3 fats include walnuts, flaxseeds and canola oil.

‘Roast’ seasonal produce – healt...

Year round you can find tasty, budget-friendly produce that is ‘in season’ even in the winter months. A great crowd pleaser is roasted root vegetables. Roasting draws out the natural sugars in vegetables while creating a crunchy, browned outside and a tender inside. In an baking pan (foil lined and sprayed with non-stick cooking spray) or an aluminum oven-ready pan, combine a variety of sliced or cubed seasonal root/winter veggies, such as parsnips (peel them first), sweet or baby new potatoes, carrots, onions (sweet work well) and Brussels sprouts (halved). Be generous with your ‘mound’ of veggies. Since they are mostly water, roasting dries and shrinks them.

Drizzle the veggies generously with olive oil and add a sprinkle of your favorite dried herbs, such as rosemary, basil, oregano and thyme (fresh herbs will ‘burn’ in the hot 400-degree oven). Toss to coat all of the veggies – add a pinch of sea salt and pepper. ‘Roast’ in a 400-degree oven for about 40 minutes. Pair with roasted chicken, pork tenderloin or any main meat.

Rich Chocolate Mousse make-over

Rich chocolate mousse is an ideal holiday dessert – especially for company when you are looking to impress. Conventional recipes, made with heavy whipping cream as a base, in addition to semi-sweet chocolate, egg yolks, butter and sugar puts you at about 330 calories and 25 g of fat (mostly saturated) per serving.

Simple swaps – instead of heavy whipping cream, try silken tofu (puree well in a food processor until smooth and creamy). Use half high quality, extra-dark (bittersweet) chocolate and half cocoa (combine and melted in a double boiler) to mix into the pureed silken tofu (along with superfine sugar). Vanilla extract and a tbsp of brandy (or espresso powder if you don’t want the alcohol), enhances flavor further. The result? This simple trade-offs do not sacrifice flavor or texture but, per serving (same size), you are looking at about 250 calories and 10 g of fat – a big difference – even with a spoonful of real whipping cream on top.

Cardiovascular Exercise Machine: Underused and Und...

When you think cardio equipment for your home gym/home fitness routine, you likely think treadmill, elliptical machine and/or stationary bicycle. While these are all great picks and will allow you to get an effective heart-pumping workout, their are limits. These cardio machines, particularly the highest quality picks, are often expensive, don’t provide a full-body workout, take up a great deal of space and require maintenance that can be a headache. Have you ever considered a home rowing machine? If not, why? Do you see (and use) them at the gym? Rowing machines are under-estimated as an excellent cardio option and considered to be ‘out of style.’ Think twice before you dismiss rowers as an alternative to your treadmill workout. Before you buy: set a budget to narrow the price range.

You should set a budget no lower than $650. Choose an air rower that uses wind-resistance. These machines are more fluid and feel more natural than hydraulic-resistance rowers. Do your research by reading online customer reviews and visiting expert exercise equipment sites. Look for sales and plan to make your purchase in January (when there are huge sales).

Cheap healthy eats

Are all healthy foods expensive? Absolutely not! Some of the healthiest picks are resonably priced. Fill your shopping cart with more for less:

Canned Fish: Canned fish, such as water-packed tuna and salmon, is an excellent source of lean protein, and is vitamin and mineral-rich. All seafood, including canned fish, contains a dose of heart-healthy omega-3 fatty acids.

Beans: Consumer Reports recommends choosing beans, either canned or dried, as a staple for tight food budgets. Beans are inexpensive, versatile, and a great source of lean protein, carbohydrates and dietary fiber. Add them to soups, pasta dishes, salads and chili to increase bulk. Canned beans are the easiest and most convenient to use but, in general, dried beans are the most economical.

Rolled Oats: Oats are a nutrient-rich whole grain. For the best value, buy the large, cylindrical-shaped container of old-fashioned rolled oats. Oatmeal make for a hearty, carbohydrate-, protein- and fiber-rich hot breakfast or afternoon snack. Use them as an ingredient in meatloaf, cookies, pancakes and muffins. Oats, on their own, contain no artificial ingredients or sugars, just 100 percent whole-grain rolled oats.

Potatoes: Save money by purchasing potatoes by the bag instead of by the spud. With the right add-ons, potatoes can make a satisfying entree. Use them as a healthful base for creative toppings such as unflavored yogurt, cottage cheese, black beans, salsa and reduced-fat cheese. Sweet potatoes are a bit more expensive but offer even more nutrients. All potatoes are rich in vitamin C, potassium and dietary fiber.

Powdered or Evaporated Milk: Powdered milk stretches further than fluid, and skimmed evaporated (canned) milk is less costly than fresh milk. These are economical, nutrient-rich substitutes for fluid milk, especially for use in recipes, such as soups, casseroles, mashed potatoes and/or dessert recipes. Save your fresh milk for drinking or adding to your coffee or cereal.

Eggs: Eggs are an inexpensive source of high-quality protein. They are versatile and make for a quick meal any time of the day. Prepare them in a variety of ways. The protein and fat in eggs helps keep you feeling fuller for longer, so you are less likely to overdo it at the next meal. Use them to make a healthy meatless dinner, such as a veggie-filled omelet.

Apples: Much like potatoes, purchasing apples by the bag is more economical than buying larger apples by the pound. Apples are known to be nutritious. One medium-sized fruit meets roughly 15 percent of your recommended daily intake of dietary fiber. Apples are also a good source of vitamin C.

Frozen Vegetables: According to the Cleveland Clinic, as long as you avoid the fancy blends with rich sauces and shop generic or off-brand, frozen vegetables are a budget-friendly health food. Vegetables are frozen at the peak of freshness and retain their nutrients well. Select from colorful vitamin-rich choices, such as carrots, broccoli and green beans.

Peanut Butter: Peanut butter is high in protein and heart-healthy unsaturated fats. A little of this kid-friendly food goes a long way. A 2 tbsp. serving meets over 10 percent of the recommended daily value, or DV, for many nutrients, such as vitamin E, vitamin B-3, magnesium, phosphorus and manganese.

Brown Rice: This nutritious whole-grain food is a budget buy, as long as you avoid fancy boxed mixes and instant varieties. Buy plain, long-grain bagged or boxed brown rice. In addition to providing energizing carbohydrates, cooked brown rice is packed with nutrients, such as niacin and vitamin B-6, magnesium, copper, manganese, selenium and dietary fiber.