Monthly Archives: March 2013

Meal Planning Week 9

Week 9 Meal Plan:

Grocery List for the Week:

  • Apples
  • Carrots
  • Onions
  • Potatoes
  • Lean Ground Turkey
  • Chicken Breasts
  • Chicken Sausage
  • Frozen Veggies
  • Frozen Fruit
  • Almonds
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Paleo Comfort Food: Warm Banana and Berry Dessert

Banana Berry Dessert

All I can say is “Whoa!” I may have had a stroke of genius this morning (it may not happen often, but every once in a while I am surprised). I had a hankering for something sweet and by sweet, I mean fruit, as those are really the only sweets I eat.  The easiest fruit to grab was a banana but I have really been trying to stay away from them lately. So, I asked myself, how can I add a bunch of protein and fiber to this so I can allow myself to eat it? Hmm. . . Well, I guessed right as I made a delicious little dessert.  I literally was moaning as I ate this by myself saying “Mmm, this is so good, mmm” with every bite. Seriously. I kept looking around all guilty-like as if I was eating a whole pint of sorbet.  I had to keep reminding myself that there were only 5 simple ingredients in the dish and 10 grams of protein.

Warm Banana and Berry Dessert:

Serves: 1-2

Time: 3 minutes

Ingredients:

  • 1/2-1 Banana (I used a brown banana, less sugar)
  • 1/4 cup mixed frozen berries (I used blueberries, raspberries and blackberries)
  • 15 Whole Almonds
  • 1 TBSP Almond Butter
  • 1/2 TBSP Chocolate Hazelnut Butter

Directions:

  1. Place frozen berries in a microwave-safe bowl, microwave for about 30 seconds.
  2. Slice banana into 1/2-3/4 inch pieces and place in bowl with berries.  Add almonds.  Microwave for about 20 seconds. 
  3. Add almond butter and chocolate hazelnut butter to bowl.  Microwave an additional 15-25 seconds. (the fruit should be warm and the butters somewhat melted on top)

Enjoy!  Be careful, the fruit will be warm!

*** You could easily substitute any type of nut and nut butter in this recipe. Additionally, fresh berries could be used, just skip the first microwave time. For less sugar, try an apple instead of the banana.

Meal Planning Week 8

St. Patrick’s Day already? It can’t be!  Well, I have decided to try to make (and eat) Corned Beef and Cabbage for the first time this week.  We will see how it goes.

Meal Plan: Week 8

Monday: Hamburgers with Sauteed Baby Broccoli and Homemade Fries (Shh! Don’t tell anyone!)

Tuesday: Sweet Italian Turkey Sausage with Potatoes, Green Beans and Bacon

Wednesday: No Cooking!

Thursday: No Cooking!

Friday: Grilled Shrimp with Avocado-Mango Salsa

Saturday: Balsamic Chicken with Asparagus and Roasted Tomatoes

Sunday: Corned Beef and Cabbage

 

Groceries:

  • Tomatoes
  • Asparagus
  • Cabbage
  • Mango
  • Baby Red Potatoes
  • Spinach
  • Cilantro
  • Jalepeno
  • Eggs
  • Shrimp
  • Corned Beef
  • Almond Milk
  • Avocado

How Food Affects Mood

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“I am too tired to work out or cook tonight. . . really any night.”

I hear it all of the time from people around me. Geez, I used to say it all of the time (and let’s be honest, I still do but not nearly as often). I would get home from work and be exhausted and not want to do, well, anything. I never understood how my diet was affecting my mood until I drastically improved my diet. Now, the more I learn about the connection between diet and emotions, the more I believe that I am in control of how I feel every day. We must remember that the connection between food and mood is complex and varies from person to person. However, studies have shown significant relationships between certain food nutrients and mood that most people can benefit from.

“The doctor of the future will no longer treat the human frame with drugs, but rather will cure and prevent disease with nutrition.” – Thomas Edison

For those that may be protesting this quote already, I am NOT advocating for doctors to stop prescribing anti-depressant medications to those who are depressed nor anti-anxiety medications to those with anxiety. Far from it actually. (I work in the mental health field, I know the critical importance of medications as they relate to health, especially mental health). However, I do believe that psychotropic medications can be supplemented by diet and exercise just like most other medical medications (ex. doctors often want people to improve their cholesterol levels with diet and exercise, not just a pill). So, will an improved, healthy diet eliminate the need for psychotropic medications in all people? Of course not. Will an improved, healthy diet help someone with mental health issues continue down the road to recovery and overall wellness? Yes, I strongly believe it will.

But this just isn’t about someone with a diagnosed mental illness, it is about anyone that eats food. 

Now the difficulty often lies in how food affects our mood as mood also affects the food we choose to eat (What came first, the sadness or the pint of ice cream?).  This becomes difficult because if you already feel depressed, you want comfort foods or foods that make you happy (read: sugar/refined carbs) but these are some of the very things that can contribute to depression, anxiety and any other number of mood disorders.  The food/mood cycle seems much like quicksand, once you are in it, it is really hard to get out.  Much like quicksand, often the solution to the problem is to do the opposite of our immediate response.  If you find yourself in quicksand, you want to escape, so you move quickly-flailing your arms and legs about, but moving makes things worse. Doing the opposite is the key. . .move slowly, progressively and with purpose (you don’t actually stay still, that will just keep you in the quicksand). 

The very same concept can be applied to the food/mood cycle.  If you are already feeling bad (read: anxiety/fatigue/depression) you may choose to go for comfort foods first, but it is those very foods that have the ability to exacerbate your feelings of anxiety, depression and/or fatigue. By doing what our body is telling us to do, we make things worse, dragging us further into the quagmire.  However, the solution, just like with quicksand, is to do the opposite. Eat something you are not craving: does that ice cream look appealing? Eat an apple.  Want potato chips? Choose carrots.  Feel as though you want to lay around all day? Get up and do something physically active.  (In mental health, specifically, Dialectical Behavioral Therapy, this is called Opposite to Emotion). This actually works and works well, but the key is to actually do it.

There are numerous studies that attempt to identify what foods and nutrients affect certain moods and there is conflicting information. However, most studies agree on about 10 different mood enhancing foods and/or actions.

Tryptophan: It increases serotonin levels (a mood regulator) with the help of B vitamins. Foods thought to increase serotonin levels include fish and vitamin D. However, it is easier to get tryptophan into the system through smart carbohydrates: whole grains, fruits, vegetables, and legumes.

Omega-3s: These may assist with decreasing symptoms of depression. . . the verdict is still out. However, there are many other benefits to getting your daily dose of Omega-3s (so take that supplement!).

Eat Breakfast: A good breakfast is associated with more energy throughout the day, possibly better memory and more feelings of calm. A good breakfast = lean protein, healthy fats and healthy carbs (think whole grains/fruits).

Eat Regularly: Seriously, eat every 3-4 hours, excuse me, eat something that includes protein every 3-4 hours. Don’t just eat three meals a day. If I don’t eat every few hours, I notice my energy levels depleting and my mood worsens. (Just the other day, I literally started to cry because I needed the sheets washed at that moment, then realizing that I had not eaten anything yet after being up for over an hour . . . ridiculous). It isn’t just me, eating something that includes protein every few hours helps keep blood sugar levels and mood stable.

Folate and Vitamin B12: Studies have shown that as folate and Vitamin B12 consumption decreases, depression rates tend to increase. So eat more leafy greens (not just iceberg lettuce), lentils, asparagus and peas.

Vitamin D: Remember that whole tryptophan/serotonin connection? (if not, you totally skipped ahead and didn’t read it, didn’t you?) Well, it is made possible partly due to Vitamin D which increases levels of serotonin in the brain. However, it is really not known how much you need every day the recommended dosage is about 600 international units (IU) of vitamin D a day (however, make sure to talk to your doctor first).

Selenium: May improve symptoms of depression. Foods rich in selenium include: seafood, nuts and seeds (particularly Brazil nuts), lean meat (lean pork and beef, skinless chicken and turkey), whole grains (whole-grain pasta, brown rice, oatmeal, etc.), beans/legumes, low-fat dairy products.

Caffeine & Alcohol: In people with sensitivity, caffeine may exacerbate depression. (And if caffeine keeps you awake at night, this could certainly affect your mood the next day.) Alcohol is actually a significant depressant and it negatively impacts your sleep, which can make your mood even worse the next day.

Simple Sugars: Carbohydrates from simple sugars are the classic comfort food. Carbs that produce a short surge of glucose in your bloodstream (think carb foods made from white sugar, white flour, white rice, etc.) you’ll get a short-lived sugar high and then get hit with a mood-wrecking crash. For a consistent positive mood, choose whole grain, high fiber carbohydrate sources with lasting powers.

Dehydration: Not having enough water in your system can cause all sorts of problems including: dry mouth, hunger, headaches, low blood pressure and altered mental status. It also can be a very common contributor to fatigue. 

With all of those diet books out there (and everything you see in this blog), the perfect diet to enhance mood and performance remains unknown.  There are many studies that have shown relationships between certain foods and nutrients and mood but some of these findings are still controversial. The best thing to do is eat a well-balanced diet that is rich in numerous vegetables and fruits, high in lean protein and includes healthy fats.  Additionally, getting enough macronutrients is important, so take those supplements! 

The Breakdown:
  1. Eat smart carbohydrates
  2. Get your Omega-3 Fatty Acids
  3. Eat Breakfast
  4. Eat Regularly
  5. Get enough folate and vitamin B12 .
  6. Get enough Vitamin D.
  7. Get more selenium.
  8. Limit caffeine and alcohol intake.
  9. Avoid trans fats and refined sugar.
  10. Drink enough water.

Sources:

Dartmouth Undergraduate Journal of Science

Livestrong

Psychology Today

WebMD

Brussel Sprouts, Mushrooms, Sausage and Bacon

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I really had very little time to make dinner yesterday.  I planned to make Balsamic Mustard Chicken but my chicken was frozen and I did not have the time to thaw.  What to do? What to do?  Well, I utilized the Roasted Veggies recipe from the Everyday Paleo post to make not just veggies but an entire meal.  Yum! The original dish included: brussel sprouts, zucchini and bacon but I did not have any zucchini and needed more protien. Here is what I did:

Brussel Sprouts, Mushrooms, Italian Sausage and Bacon:

Serves: 4

Time: 35-40 Minutes

Ingredients:

  • 1 lb Brussel Sprouts
  • 1/2 lb Baby Portobello Mushrooms
  • 6 strips Bacon, cut in quarters
  • 1/2 lb Italian Turkey Sausage, cut into bite-sized pieces
  • Olive Oil
  • Salt and Pepper

Directions:

  1. Pre-heat oven to 350 degrees F.  Oil a pan with about 1/2 TBSP of olive oil.
  2. Wash and cut Brussel sprouts in half, wash and slice mushrooms and place in pan. Drizzle with about 1 TBSP olive oil. Place in the oven and cook for 20-25 minutes. 
  3. While veggies are cooking, cook Italian Turkey Sausage over medium high heat in a pan on the stove. Stir often, continue breaking up meat as it cooks. Once cooked through, remove and set aside. 
  4. Fry the bacon slices in the same pan over medium-high heat until almost crispy (it will continue cooking once removed from the pan but I am sure you knew that) and place on paper towel-covered plate.
  5. Place sausage and bacon on veggies and return to the oven for another 5-10 minutes.
  6. Remove from oven and sprinkle with salt and pepper, to taste.

Although few ingredients, this dish was very flavorful and filling.  The bacon added some salt and fat content while the turkey sausage added Italian flavoring.  The perfect thing was that this reheated very well for work.  I would probably even eat it cold (but I didn’t actually do that . . . this time around). I will definitely make this again.