Happy Foods

Do you ever go through patches when you feel a bit blah? We’ve all been there. The good news is that the foods you eat can boost your mood. You just need to know which ones to put in your shopping cart.

Greens are #1 on your "feel good" food list. Dark green veggies, such as collard greens and spinach, are a rich source of vitamin C and magnesium, supplying our neurotransmitters with a joyful feel. 

#2 Nuts and Seeds. Flax/chia/hemp/pumpkin seeds and walnuts are great sources of mood-boosting omega-3s. A handful of cashews are known to work like Prozac. And let’s not forget the king of nuts – almonds, which contain zinc (a major nutrient in maintaining a balanced mood), iron (which curtails brain fatigue) and healthy fats (which reduce anxiety).

#3 Blueberries and Acai Berries. Rich in vitamins, phytonutrients (plant nutrients) and a variety of stress-reducing antioxidants. 

#4 Raw Cacao. Yes! Chocolate! Just the taste will make you feel good, right?

Cacao contains phenylethylamine (the same chemical generated by the brain when falling in love), causing the release of endorphins. What a great excuse to indulge! Keep the percentage of chocolate high, like 70% and higher to lessen the sugar content.

#5 Foods high in Vitamin B are a mood lifter: legumes, nuts, seeds, brown rice, oats, dark green veggies, and nutritional yeast.

#6 Bananas are full of energy, vitamin B6, tryptophan, iron, magnesium and potassium, plus being a natural probiotic, high in fiber, and a regulator of blood sugar. In fact, eating one banana as a mid-morning snack will fuel the body with enough magnesium (a stress-reducer) for the entire day!

#7 Complex carbohydrates such as chickpeas, lentils, nuts, oats, brown rice, potatoes, sweet corn, wholegrain cereals, bananas and starchy vegetables have been shown to encourage the production of serotonin.

#8 Maca Root is purchased as a powder and has been used as a stress reliever. Rich in calcium, magnesium, phosphorous, sodium, and potassium, it is also a good source of trace minerals such as iron and magnesium (for controlling anxiety), zinc, iodine, and vitamins B1, B2, C and E.   

#9 Spirulina is one of the most nutrient-dense foods on the planet! A supergreen equivalent of a multi-vitamin, spirulina is 60-70 percent protein and high in iron, B vitamins (notably B12, which is rare in plant foods), tryptophan and essential omega-3 and omega-6 fatty acids. Spirulina also has calcium, magnesium folic acid, vitamins A,B,C,D,E,K and antioxidants. One food that seems to have it all! 

Eat well, be happy!

Fruit Juices

Americans drink more than 2 billion gallons of fruit juice every year and children under 12 are the largest group of juice consumers. In the past pediatricians have recommended that children drink fruit juice to receive more Vitamin C and fluids. Not so much any more.

When consumed in moderation, fruit juices may provide some protective benefits. However, most experts agree that eating the whole fruit is always better than drinking fruit juice. Whole foods are almost always better than processed foods, and all fruit juice is processed. The exception is if you were to puree the fruit in a blender and 'drink' it that way....that would be the whole food - skins and all.

Some of the lower quality brands also contain artificial colors and flavors and added sugar. Many are no healthier than a can of soda. Even when it is 100% fruit juice, you are better off eating a whole piece of fruit than drinking a glass of juice.

As long as you consume fruit juice in moderation, a little each day (say 8 oz for an adult, 4-6 oz for a child) a glass a day should not do any harm. Just be aware that you are not getting the vitamins you had hoped for and you are getting a lot of unwanted calories.

What about giving juice to kids? The American Academy of Pediatrics has a few guidelines:

• Never give fruit juice to children under 6 months old
• Children 6-12 months may have up to 4 ounces a day
• Children 1 - 6 years may have up 4-6 ounces a day
• Children 7 years and older may have up to 12 ounces a day
• Infants should never be given juice in a bottle or sipper cup that allows them to drink it throughout the day
• Children should not be given juice at bedtime
• Children should be encouraged to eat whole fruit

There are major differences in fruit juices out there. Here is what to avoid when choosing a fruit juice:

• Choose 100% fruit juice only
• Avoid "fruit drinks," "fruit-juice cocktails," "fruit beverages," and any juice that have added sugar, flavors or colors.
• Choose healthier dark colors (grape, pomegranate, cranberry, blueberry)
• Look for juice with sediment on the bottom - that would be the skins and fiber from the fruit.
• If you want to limit your calories, dilute by half with sparkling water