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1. Popcorn
Boost your mood the most by air-popping. Using low-fat microwave varieties will work too. Skip the butter, or at least keep it to a drizzle. Popcorn is also one of the best convenience store snacks; it is easy to find a bag with no trans fat and little or no saturated fat. It boosts your energy and is even better for your mood if you add a protein nibble (handful of almonds, string cheese) to go with it. Try this: Shake four to five ounces of finely chopped bittersweet chocolate into your bag of microwave popcorn while it’s still hot. Add a half-cup of sliced almonds for a feel-great treat.
2. Pork
Keep it lean, including roasts, pork chops and pulled pork for barbecue sandwiches. Pork is bursting with B vitamins to fight stress. Plus you get a healthy dose of the neurotransmitter choline, which fuels your brain power. A 2006 study from the federal Human Nutrition Research Center at Tufts University in Boston links adequate choline intake with lower buildup of homocysteine in your blood. Homocysteine is linked to increased risk for heart attack, stroke, dementia and cancer. Lean ham works for the choline boost, but split those orders of bacon or sausage with a breakfast companion to get your choline without too much saturated fat.
3. Coffee
A cup or two of coffee (or one to two shots of espresso) before noon is a healthy move for most people, especially devoted coffee drinkers. Research is clear that caffeine enhances physical and mental performance in moderate amounts. A morning latte is both a Feel-Great drink and a treat. Espresso drinks are best because you can be sure of not overdoing it on the caffeine. You are the best judge of how much caffeine is just right and how much turns to jitters, nervousness or that jumpy-mind feeling. For drip coffee, stick between eight to 10 ounces (for the more caffeine-sensitive) and 16 ounces, which is the typical grande size at coffee shops.
The good mood plan strongly suggests drinking the coffee only before lunch, then switching to green tea or water for afternoon beverages. You can figure on three to five additional cups of green tea if you prefer it to coffee.
4. Diet Cola
Surprise. This is a nod to real life. Some people just feel they can’t get by with a daily soda or two. But I’m OK with a diet cola or two in the mornings if that is your caffeine drink of choice. A few provisos: The soda replaces coffee to avoid overdoing it with mood-boosting caffeine. Skip regular sodas, which typically contain up to 10 teaspoons of mood-killing white sugar. Break your afternoon and evening soda habits. Try a week without soft drinks to discover just how much better you will feel. Substitute with water or green tea for post-noon sodas. If you are a carbonated drink fan, then try easing into the new pattern by pouring yourself a sparkling water over ice with a splash of your favorite fruit juice.
5. Fat-Free Milk
This is a vital feel-great food. Milk has fallen out of favor with too many Americans at the expense of higher rates of depression and mood swings. If, for whatever reason, you have sworn off milk, consider including it in your diet again. Here is an important distinction: Too many people drink too much milk at one time. That’s what causes many of the reactions to milk. Eight ounces (one cup) is the ideal serving. Space out those servings every few hours for optimal energy. Fat-free organic milk is the best choice. My clients regularly tell me milk tasted better and that “sticking to eight ounces or less at a time eliminates whatever digestive or sinus problems used to occur.” And get this: An Indiana University study showed nonfat chocolate milk was better energy booster than sports drinks.
6. Eggs
Despite all of the negative press, the egg is one of the best foods for your brain and your temperament. I recommend you eat one whole egg per day (the yolk contains lecithin, which works wonder for the brain cells), especially in the morning if possible. Prepare it any way you like, but without using butter for frying or scrambling. If your cardiologist recommends against a daily egg and makes a reasonable case for why it compromises your cholesterol levels and heart disease risk, ask how many yolks per week is acceptable to boost brainpower without compromising your cardio health. On days when you don’t eat a yolk, substitute a whole soy food like tofu or edamame (buy these green soybeans frozen still in the pod, steam them and lightly salt for a satisfying snack or even a breakfast side dish).
7. Hot Cocoa
The phytochemicals found in natural, unprocessed cocoa beans are positive for lifting mood and lowering blood pressure. But the key is keeping the cocoa powders potent with those phytochemicals after they’ve been processed on the way from the rainforests to your supermarket. “Dutched” cocoa powders are processed with alkalis to remove the bitterness from cocoa beans. One problem: The dutching process removes the Feel-Great phytochemicals you would otherwise find in cocoa. Find natural, non-dutched varieties (available in most every grocery store). Drink a cup of cocoa before bed. It will help you sleep, too.
8. Chocolate
The positives of most everyone’s favorite sweet-tooth flavor are becoming more widely known all the time. But there are some mood potholes in your chocolate purchases. Go for dark chocolate over milk chocolate, looking to get 70 percent cocoa if possible. Savor small amounts (three ounces) rather than a larger bar that will rocket your mood for a short while before sending you crashing down. The research link between chocolate and protection of aging brain cells is impressive.
9. Nuts
Nuts are flat-out brain food. Researchers have credited almonds and walnuts, for example, with helping fight Alzheimer’s disease and depression. Here’s an added benefit from nuts, including peanuts, which, technically are legumes: Purdue University researcher Richard Mattes has performed a number of studies related to satiety. He has consistently found that people feel more full—and less jittery, hungry, stressed or all those things—when they eat a handful of nuts before a meal. Nuts do this better than rice cakes (seemingly healthier), pickles (heavier food density) or chestnuts (fattier). Nuts also are well fortified with the brain-boosting chemical choline.
Turkey
This is a feel-great staple because of its tryptophan content. Tryptophan, an amino acid, leads to serotonin production and improved mood. Better yet, it enhances cognitive performance during times of stress. You are more alert and less frazzled. A mood-lifting strategy for your lunchtime turkey sandwich is adding a tablespoon or two of olive oil rather than mayonnaise. But don’t skip the oil altogether; you will feel more satisfied and energized with it.
10. Turkey
This is a feel-great staple because of its tryptophan content. Tryptophan, an amino acid, leads to serotonin production and improved mood. Better yet, it enhances cognitive performance during times of stress. You are more alert and less frazzled. A mood-lifting strategy for your lunchtime turkey sandwich is adding a tablespoon or two of olive oil rather than mayonnaise. But don’t skip the oil altogether; you will feel more satisfied and energized with it.
11. Whole Grains
After years of carb-busting, you are free to roam the good mood carbohydrates aisle at the grocery store. Great choices include whole-wheat bread (make sure it says “100 percent whole wheat” on the label, or that each slice has at least 2 grams of fiber); whole-wheat pasta (lots of good-tasting brands are now widely available); and breakfast cereals with four or more grams of fiber and less than 10 grams of sugar. High fiber and low sugar adds up to evenness of mood, especially in the hours following breakfast or lunch. As for rice, go for brown whenever possible to gain fiber and protein.
12. Grape Juice
Grape juice it has similar polyphenol properties to red wine, which researchers are connecting to healthier hearts and reduced stroke risk. While that alone is enough to boost your mood, a study published this year indicates that the purple stuff helps hold off — and even reverse— brain aging. The Tufts study evaluated the brain-boosting effect in rats, but researchers were clear that they anticipate comparable effects on humans. The key is drinking 100 percent juice with no added sugar and the skins included. Many popular brands qualify, including Welch’s.
Source: http://health.msn.com/centers/depression/S...mp;imageindex=1
Boost your mood the most by air-popping. Using low-fat microwave varieties will work too. Skip the butter, or at least keep it to a drizzle. Popcorn is also one of the best convenience store snacks; it is easy to find a bag with no trans fat and little or no saturated fat. It boosts your energy and is even better for your mood if you add a protein nibble (handful of almonds, string cheese) to go with it. Try this: Shake four to five ounces of finely chopped bittersweet chocolate into your bag of microwave popcorn while it’s still hot. Add a half-cup of sliced almonds for a feel-great treat.
2. Pork
Keep it lean, including roasts, pork chops and pulled pork for barbecue sandwiches. Pork is bursting with B vitamins to fight stress. Plus you get a healthy dose of the neurotransmitter choline, which fuels your brain power. A 2006 study from the federal Human Nutrition Research Center at Tufts University in Boston links adequate choline intake with lower buildup of homocysteine in your blood. Homocysteine is linked to increased risk for heart attack, stroke, dementia and cancer. Lean ham works for the choline boost, but split those orders of bacon or sausage with a breakfast companion to get your choline without too much saturated fat.
3. Coffee
A cup or two of coffee (or one to two shots of espresso) before noon is a healthy move for most people, especially devoted coffee drinkers. Research is clear that caffeine enhances physical and mental performance in moderate amounts. A morning latte is both a Feel-Great drink and a treat. Espresso drinks are best because you can be sure of not overdoing it on the caffeine. You are the best judge of how much caffeine is just right and how much turns to jitters, nervousness or that jumpy-mind feeling. For drip coffee, stick between eight to 10 ounces (for the more caffeine-sensitive) and 16 ounces, which is the typical grande size at coffee shops.
The good mood plan strongly suggests drinking the coffee only before lunch, then switching to green tea or water for afternoon beverages. You can figure on three to five additional cups of green tea if you prefer it to coffee.
4. Diet Cola
Surprise. This is a nod to real life. Some people just feel they can’t get by with a daily soda or two. But I’m OK with a diet cola or two in the mornings if that is your caffeine drink of choice. A few provisos: The soda replaces coffee to avoid overdoing it with mood-boosting caffeine. Skip regular sodas, which typically contain up to 10 teaspoons of mood-killing white sugar. Break your afternoon and evening soda habits. Try a week without soft drinks to discover just how much better you will feel. Substitute with water or green tea for post-noon sodas. If you are a carbonated drink fan, then try easing into the new pattern by pouring yourself a sparkling water over ice with a splash of your favorite fruit juice.
5. Fat-Free Milk
This is a vital feel-great food. Milk has fallen out of favor with too many Americans at the expense of higher rates of depression and mood swings. If, for whatever reason, you have sworn off milk, consider including it in your diet again. Here is an important distinction: Too many people drink too much milk at one time. That’s what causes many of the reactions to milk. Eight ounces (one cup) is the ideal serving. Space out those servings every few hours for optimal energy. Fat-free organic milk is the best choice. My clients regularly tell me milk tasted better and that “sticking to eight ounces or less at a time eliminates whatever digestive or sinus problems used to occur.” And get this: An Indiana University study showed nonfat chocolate milk was better energy booster than sports drinks.
6. Eggs
Despite all of the negative press, the egg is one of the best foods for your brain and your temperament. I recommend you eat one whole egg per day (the yolk contains lecithin, which works wonder for the brain cells), especially in the morning if possible. Prepare it any way you like, but without using butter for frying or scrambling. If your cardiologist recommends against a daily egg and makes a reasonable case for why it compromises your cholesterol levels and heart disease risk, ask how many yolks per week is acceptable to boost brainpower without compromising your cardio health. On days when you don’t eat a yolk, substitute a whole soy food like tofu or edamame (buy these green soybeans frozen still in the pod, steam them and lightly salt for a satisfying snack or even a breakfast side dish).
7. Hot Cocoa
The phytochemicals found in natural, unprocessed cocoa beans are positive for lifting mood and lowering blood pressure. But the key is keeping the cocoa powders potent with those phytochemicals after they’ve been processed on the way from the rainforests to your supermarket. “Dutched” cocoa powders are processed with alkalis to remove the bitterness from cocoa beans. One problem: The dutching process removes the Feel-Great phytochemicals you would otherwise find in cocoa. Find natural, non-dutched varieties (available in most every grocery store). Drink a cup of cocoa before bed. It will help you sleep, too.
8. Chocolate
The positives of most everyone’s favorite sweet-tooth flavor are becoming more widely known all the time. But there are some mood potholes in your chocolate purchases. Go for dark chocolate over milk chocolate, looking to get 70 percent cocoa if possible. Savor small amounts (three ounces) rather than a larger bar that will rocket your mood for a short while before sending you crashing down. The research link between chocolate and protection of aging brain cells is impressive.
9. Nuts
Nuts are flat-out brain food. Researchers have credited almonds and walnuts, for example, with helping fight Alzheimer’s disease and depression. Here’s an added benefit from nuts, including peanuts, which, technically are legumes: Purdue University researcher Richard Mattes has performed a number of studies related to satiety. He has consistently found that people feel more full—and less jittery, hungry, stressed or all those things—when they eat a handful of nuts before a meal. Nuts do this better than rice cakes (seemingly healthier), pickles (heavier food density) or chestnuts (fattier). Nuts also are well fortified with the brain-boosting chemical choline.
Turkey
This is a feel-great staple because of its tryptophan content. Tryptophan, an amino acid, leads to serotonin production and improved mood. Better yet, it enhances cognitive performance during times of stress. You are more alert and less frazzled. A mood-lifting strategy for your lunchtime turkey sandwich is adding a tablespoon or two of olive oil rather than mayonnaise. But don’t skip the oil altogether; you will feel more satisfied and energized with it.
10. Turkey
This is a feel-great staple because of its tryptophan content. Tryptophan, an amino acid, leads to serotonin production and improved mood. Better yet, it enhances cognitive performance during times of stress. You are more alert and less frazzled. A mood-lifting strategy for your lunchtime turkey sandwich is adding a tablespoon or two of olive oil rather than mayonnaise. But don’t skip the oil altogether; you will feel more satisfied and energized with it.
11. Whole Grains
After years of carb-busting, you are free to roam the good mood carbohydrates aisle at the grocery store. Great choices include whole-wheat bread (make sure it says “100 percent whole wheat” on the label, or that each slice has at least 2 grams of fiber); whole-wheat pasta (lots of good-tasting brands are now widely available); and breakfast cereals with four or more grams of fiber and less than 10 grams of sugar. High fiber and low sugar adds up to evenness of mood, especially in the hours following breakfast or lunch. As for rice, go for brown whenever possible to gain fiber and protein.
12. Grape Juice
Grape juice it has similar polyphenol properties to red wine, which researchers are connecting to healthier hearts and reduced stroke risk. While that alone is enough to boost your mood, a study published this year indicates that the purple stuff helps hold off — and even reverse— brain aging. The Tufts study evaluated the brain-boosting effect in rats, but researchers were clear that they anticipate comparable effects on humans. The key is drinking 100 percent juice with no added sugar and the skins included. Many popular brands qualify, including Welch’s.
Source: http://health.msn.com/centers/depression/S...mp;imageindex=1
