Real Comfort Food

Hippocrates said, “Let food be your medicine, and medicine be your food.” Most of us have a certain “comfort food” we crave when we feel out of sorts, but some foods have a more lasting emotional impact than others. These foods can help keep you calm and happy by nourishing your brain and improving your mood.
Carbohydrates—Eating them can keep you from being depressed. Your brain can only manufacture serotonin (which elevates your mood) when you eat carbs. Researchers found that people who ate only 20 grams of carbs a day (the same as a small bowl of cereal) felt more irritable and cranky. Don’t rush out to buy a supersize of fries, though! Whole grain carbs are what you need, without the fat to make you feel sluggish. To elevate your mood it is recommended that you eat one carbohydrate snack a day and if possible, a protein-free dinner. You should see your mood improve in a week or less.

Spinach—The folate found in spinach and other leafy greens can improve your cognitive function. A folate deficiency can cause depression. Eat one and a half cups of spinach, one cup of lentils, or four cups of broccoli to get your recommended 400 micrograms a day.
Olive Oil and Nuts—These foods contain fats (mono-unsaturated fats) that are actually good for you. They are great for both your heart and your mood! Get about five servings a day (but remember that servings of fat are pretty small, so don’t overdo it!) For example, a serving would be one teaspoon of olive oil, eight black olives, six almonds, or one slice of avocado.

Fish—It contains Omega-3 fatty acids that have been proven to affect your brain chemistry. In fact, it has been as effective as Prozac in some cases.Fish with the best benefits include salmon, herring, mackerel, sardines, and black cod.

Vitamin D—Yes, you can get it from the sun. However, if you’re vitamin D deficient, you may need supplements. At Washington University they found that administering 20,000 to 40,000 IU of vitamin D to depression patients lessened their depression. These doses should only be used under a doctor’s supervision. However, it is recommended that a dose of 1,000 IU a day could help. Make sure to get D3 for the highest potency.  photo credit: Pink Sherbet Photography

Choosing Collard Greens

Collard Greens are a rich source of vitamin K, A, C, folate, manganese, calcium, dietary fiber and potassium just to name a few. They have been toted to help in the reduction of free radicals in the body which decreases risk of many diseases including cancer. Collards have an anti-inflammatory effect which can speed up the healing process and help bring down inflammation in joints when an injury has occurred.

How to Choose Kale

Kale is one of the most nutrient dense foods meaning it is low in calories and packed with nutritients making it have a high ratio of nutrients per calorie.  It is rich in beta-carotine, folate, vitamin C, and vitamin E; just to name a few.  Kale is great steamed or goes great in a lentil stew.

Eat This: Lentils

Did you know that Lentils are loaded with fiber? 1 cup have over 16 grams! That's more fiber than a cup of Kellogg's "All Bran" cereal!  Lentils also have 27% more folate per cup than a cupe of cooked spinach does. According to Cornell University, there are compounds in lentils that contain disease-fighting antioxidants. One of my all time favorite dish is Curry Lentils on Brown Rice

photo credit: AZAdam