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.

Heartfelt gifts for your “foodie”

February is all about your heart. Not only does Valentine’s Day fall on the 14th but it is American Heart Month. While chocolates, candies, flowers and jewelry are the traditional picks for Valentine’s Day, your sweetheart deserves the best. For your favorite cook or foodie, opt for something different. Say ‘I love you’ and promote your sweetheart’s healthy lifestyle by considering one of these gift ideas for healthier cooking. You can always keep a small box of chocolates on hand just in case!

Splurge:
Loves cooking appliances/gadgets/short on time: Pressure Cooker – Fagor 6-quart stovetop pressure cooker ($139)

Pressure cookers have come a long way. Like convection ovens, pressure cookers speed up cooking time but, unlike convection ovens, they are excellent for sealing in moisture. Roasts will remain juicy because the steam cannot escape. Newer models, such as the Fagor six-quart pressure cooker, allow you to slow cook and steam, has interchangable quart-sized pots and steamer basket which doubles as a food grater/trivet.

Budget pick:
Loves magazines/checking out new recipes and learning about cooking techniques: Subscription Cooking and Food Magazines ($15 to 30)

There are some fantastic specialty magazines for those who love to develop and prepare healthy, gourmet meals. Bonus: every month brings new ideas, recipes and product suggestions – not to mention beautiful food photos. Examples: Cook’s Country, Food and Wine, Fine Cooking and Eating Well.

Other:
Loves cooking authentic cuisine/herbs and spices: Spice CollectionsDean & Deluca Spice Collections

4 habits that could increase your lifespan signifi...

Scientists say they have found four keys to a longer life (or at least four healthy habits that can add more than a decade to a person’s life). Important news? You bet! Researchers tracked the lives of 20,000 people and found that those who practiced these habits lived an average of 14 years longer. Findings of this study were recently published in the Public Library Science Medical Journal.

For those not engaged in these healthy lifestyle habits, be aware that even small changes go a long way. It doesn’t have to be difficult or complicated. Scientists identified the four common factors in the lifestyles of the long-lived study participants as:

1. Not smoking.
2. Eating lots of fruits and vegetables (> 5 servings/day).
3. Exercising regularly.
4. Drinking alcohol only in moderation.

Even practicing one of these healthy habits can make a big difference, according to researchers. No need to pump iron every day, run marathons or become a vegetarian to reap the benefits & rewards of exercise and increasing fruit and vegetable intake. In other words, small, incremental changes will make a difference.

Top Nine Ways to Slash Your Cholesterol

Why should I care about my cholesterol level?
High cholesterol is a leading risk factor for heart disease. Excess cholesterol in the bloodstream can form plaque in artery walls. The cholesterol or plaque build-up causes arteries to become thicker, harder and less flexible, slowing down and sometimes blocking blood flow to the heart.

“When blood flow is restricted, angina (chest pain) can result. When blood flow is severely impaired and a clot stops blood flow completely, a heart attack results.”

So…take the following recommendations to heart ♥:

1.) Eat a variety of grain products, including whole grains.

2.) Make the mainstay of your diet fat-free dairy products, fish, legumes (beans), skinless poultry and lean meats are the mainstay of your diet.

3.) Choose fats and oils with liquid/tub margarine, canola and olive oils and no trans fats.

4.) Balance the number of calories you eat with the number you use each day. (To find that number, multiply the number of pounds you weigh now by 15 calories. This represents the average number of calories used in one day if you’re moderately active. If you’re sedentary, multiply your weight by 13 instead of 15. Less-active people burn fewer calories).

5.) Maintain a level of physical activity that keeps you fit and matches the number of calories you eat. Walk or do other activities for at least 30 minutes on most days.

6.) Limit your intake of foods high in calories or low in nutrition, including foods like soft drinks, and candy that have lots of sugars.

7.) Limit foods high in saturated fat, trans fat and cholesterol, such as whole milk, fatty meats, tropical oils, partially hydrogenated vegetable oils and egg yolks.

8.) Try to limit salt. Even if you do not have a heart condition, overdoing on the salt is never a good idea.

9.) Have no more than one alcoholic drink per day if you’re a woman and no more than 2 if you’re a man. Examples of one drink include: 12 oz of beer, 4 oz of wine, 1 ½ oz of 80-proof spirits or 1 oz of 100-proof spirits.

Dinner Shortcuts

Q: Do you have quick prep meal suggestions for dinner?

A: Luckily, you don’t have to cook elaborate meals to eat healthfully. There are solutions out there for busy families. You’re right to be concerned about all of the processed quick and frozen meals out there on the market. Many of them are not made with healthful ingredients and contain preservatives and additives. Organic, all natural frozen meals such as Kashi™ and Amy’s Organics™ are healthful and tasty options, but can be expensive. Times are busy with work, after school activities and more so think simple and basic.

“Stock your cupboard, refrigerator and freezer with healthful, versatile staples that can be used in simple recipes and take advantage of short cut or partially prepared foods offered by your local supermarket.”

Some examples include: Sweet and russet baking potatoes, whole wheat tortillas, eggs, quick cooking rice, rotisserie chicken (cooked), cubed stew meat, canned light tuna or chicken in water, bagged frozen veggies, shredded carrots/cabbage, bagged lettuce, reduced-fat, shredded cheese, jarred pasta sauces and salsas, seasonings & seasoning packets (taco and Italian).