Authors: Carol Svec
Food Cures (51 page)
Follow this program if you find yourself feeling irritable, depressed, anxious, or angry more often than you would like.
STEP 1…
START WITH THE BASICS
These are the first things you should do to take control of your moods.
- See your doctor if you have signs of depression that last longer than two weeks, including sadness, hopelessness, difficulty concentrating, a change in weight, or a change in sleep patterns.
- Limit the amount of sugary treats and refined foods you eat.
- Eat a small meal or snack at least once every four or five hours. Add a little protein to every meal and snack to avoid huge swings in blood sugar.
STEP 2…
YOUR ULTIMATE GROCERY LIST
A nutrition plan is only as good as the foods that you choose. This list contains high levels of nutrients that contribute to mood, plus some foods used as ingredients in the meal plans and recipes. You don’t have to purchase every item…but these foods should make up the bulk of what you eat for the week. If you find yourself getting bored, try some unfamiliar foods from these groups—they may become favorites.
FRUIT
ALL fruits, but especially:
Apples
Apricots
Bananas
Berries (boysenberries, blackberries, raspberries, strawberries)
Cantaloupe
Dates
Figs
Grapefruit
Oranges (and orange juice)
Papaya
Peaches
Pears
Prunes
Raisins
VEGETABLES
ALL vegetables, but especially:
Artichokes
Avocado
Beans (black, pinto, kidney, garbanzo, navy, lima)
Beets
Broccoli
Broccoli raab
Brussels sprouts
Cabbage (including Chinese)
Carrots
Cauliflower
Celery
Chickpeas (garbanzo beans)
Corn
Cucumber
Lentils
Mushrooms (especially shiitake)
Mustard greens
Okra
Onions (red, white, or yellow)
Parsnips
Peas (black-eyed, split)
Peas (green)
Pepper, bell (red/green/yellow)
Potatoes, sweet
Potatoes, white
Scallions
Seaweed
Soybeans (edamame)
Spinach
Tomatoes
Turnip greens
Yams
Zucchini
SEAFOOD
ALL seafood and fish, but especially:
Anchovies
Herring
Mackerel (not king)
Salmon, wild (fresh, canned)
Sardines, canned (with bones)
Sea bass
Shellfish (clams, oysters [especially Pacific], crab)
Trout, rainbow
Tuna (canned light)
LEAN MEATS/EGGS/SOY FOODS
Beef, lean
Chicken breast
Eggs (preferably omega-3—fortified)
Ham, lean
Ostrich burger
Pork tenderloin
Tempeh
Tofu
Turkey (lean ground)
Turkey bacon, reduced-fat
Turkey breast
Veal
Veggie burgers
NUTS AND SEEDS (PREFERABLY UNSALTED)
Almonds
Butternuts (white walnuts)
Flaxseed, ground
Peanut butter
Peanuts
Psyllium seeds, ground
Soy nuts
Sunflower seeds
Walnuts
WHOLE GRAINS
Amaranth
Barley
Breads, whole grain (including crackers, pitas, English muffins)
Cereal, fortified whole grain
Millet
Oat bran
Oatmeal
Pasta (preferably whole wheat)
Quinoa
Rice (brown, wild)
Rice bran
Tortillas (whole grain)
Waffles, whole grain
Wheat berries
Wheat germ
DAIRY
Cheese (fat-free, reduced-fat)
Cheese (for the meal plans): fat-free or reduced-fat Cheddar, Parmesan
Cottage cheese (fat-free, 1% reduced-fat)
Cream cheese (fat-free)
Milk, vitamin D-fortified (fat-free, 1% reduced-fat)
Soy milk, fortified/enriched
Yogurt (fat-free, low-fat)
MISCELLANEOUS
Artificial sweetener
Broth, chicken, low-sodium
Broth, vegetable, low-sodium
Cinnamon
Garlic
Honey
Hummus
Margarine spread, vitamin D-fortified, soft tub, trans fat-free
Mayonnaise, reduced-fat
Nonstick cooking spray
Oil, canola
Oil, flaxseed
Oil, olive
Oil, walnut
Parsley, fresh
Salad dressing, raspberry vinaigrette, reduced-calorie
Salsa
Salt substitute
Soup, lentil (low-fat)
Soup, vegetable or vegetable barley (low-fat)
Sugar, brown
Sugar substitute
Vinegar, balsamic or red wine
STEP 3…
GOING ABOVE AND BEYOND
If you want to do everything you can to improve your mood, here are some additional things you might try:
- Consider taking a multivitamin to make certain you get the recommended amounts of most nutrients necessary for a good mood, specifically a brand with 100% DV for vitamin D, folate, and B
12
.- Take 650 milligrams of fish oil supplements daily if you don’t eat fatty fish and/or other omega-3-rich foods at least three times per week. Look for brands that contain at least 220 milligrams EPA,
and
at least 220 milligrams DHA.- Add some sort of exercise to your weekly routine. Start with 30 minutes of any sort of exercise, at least three times a week. As you become comfortable with your routine, increase the intensity and length of your workout.
- If you have been diagnosed with depression, ask your doctor if St. John’s wort or SAMe might be a good treatment option for you.
- Schedule downtime to spend with family and friends as actively as you schedule your work responsibilities.
- Take up a relaxing hobby, such as meditation or yoga.
GET MOVING FOR YOUR MOOD
We know exercise can help improve mood, but if you’re feeling depressed, just getting up off the couch can be a major achievement. Here are some tips for turning exercise into a happy habit:
- Set up a pre-exercise routine, an unvarying sequence of events you do before starting. The prep helps signal your body that exercise is on the way.
- Do
something
. If the thought of a half hour of walking sucks your energy, then commit to walking for only five minutes. The first minutes are always the toughest. You’ll usually find that if you can walk for five minutes, the next 25 minutes are no problem.- Plan to exercise in the morning, so you have no chance to come up with excuses later.
- Invest in an MP3 player so you can listen to—and be energized by—your favorite music while exercising.
- Remember, the couch isn’t going anywhere—let it be your reward for activity, instead of your excuse for avoidance.
STEP 4…
MEAL PLANS
These sample menus include some of the best mood foods—meals which incorporate both high quality carbohydrate and lean protein, and are rich in omega-3 fats, vitamin D, folate, B
12
, and soluble fiber. Every day, choose
one
option for each of the three meals—breakfast, lunch, and dinner. When needed, choose from a variety of my suggested snacks. Be sure to eat consistently throughout the day—every four to five hours—to avoid potential blood sugar dips.
