Pointing our compass to wholeness

In a recent article in Eating Well, the author suggested that feeling depressed or anxious can be related to the foods that you are eating. Below are some suggestions to help you not want to find the nearest bridge when you are feeling  down in the dumps.

1) Pick fruit, vegetables, fish and other whole foods.

In a recent study of close to 3,500 men and women published in the British Journal of Psychiatry, those who reported eating a diet rich in whole foods in the previous year were less likely to report feeling depressed than those who ate lots of desserts, fried foods, processed meats, refined grains and high-fat dairy products. Previous studies have shown that antioxidants in fruits and vegetables and omega-3 fatty acids in fish are associated with lower risk of depression. Folate, a B vitamin found in dark green vegetables like spinach, beans and citrus, affects neurotransmitters that impact mood. It’s possible that the protective effect of the whole-food diet comes from a cumulative effect of these nutrients, says lead study author Tasnime N. Akbaraly, Ph.D.

2. Go ahead: order the bagel.

In a new study in the Archives of Internal Medicine, people who for a year followed a very-low-carbohydrate diet—which allowed only 20 to 40 grams of carbs daily, about the amount in just 1⁄2 cup of rice plus one piece of bread—experienced more depression, anxiety and anger than those assigned to a low-fat, high-carb diet that focused on low-fat dairy, whole grains, fruit and beans. Researchers suspect that carbs promote the production of serotonin, a feel-good brain chemical. Also, the challenge of following such a restrictive low-carb diet for a full year may have negatively impacted mood, says study author Grant D. Brinkworth, Ph.D.

3. Have a little chocolate.

Eating dark chocolate (1.4 ounces of it) every day for two weeks reduced stress hormones, including cortisol, in people who were highly stressed, a study done at the Nestlé Research Center in Switzerland recently found. “Polyphenols (antioxidants) in chocolate, and also in fruits and vegetables, may have contributed to the changes [in stress] in this study,” explains Douglas G. Mashek, Ph.D., assistant professor at the University of Minnesota in St. Paul. Psst: Be sure to account for the 235 calories that 1.4 ounces of chocolate delivers—or you may be stressed to see extra pounds creeping on.

So, in order to kick off the giveaway, I will post a healthy, mood boosting recipe. A citrus berry smoothie full of yummy goodness that gets you high-high on life!

Ingredients

Yummy goodness

• 1 1/4 cups fresh berries
• 3/4 cup low-fat plain yogurt
• 1/2 cup orange juice
• 2 tablespoons nonfat dry milk
• 1 tablespoon toasted wheat germ
• 1 tablespoon honey
• 1/2 teaspoon vanilla extract

Okay, so to get on to the good stuff-the giveaway. Post your favorite mood boosting recipe by Wednesday in the comment section of this post  to win a $15 gift card to Whole Foods. We will announce the winner next Monday, August 22nd.  We can’t wait to read, make and enjoy all of your recipes. We have to-depression sucks.