Posted May 11, 2009
Every second of every day, the brain and its network toil at keeping the body on an even keel. Our neurotransmitters — the chemicals that carry messages of good or ill, action or inaction — respond to ingredients in the things we eat and drink or breathe.
While the TV may offer many suggestions on how to find that even keel, dietitians say the first place at home to look might need to be the refrigerator.
“Foods have very powerful compounds that affect brain chemistry,” says Mary Martin Nordness, nutrition communication director for the Southeast United Dairy Industry Association. “What you eat has a lot to do with how you feel.”
Nordness represents a group that is one of the country’s biggest producers of an ingredient that contributes to happier moods: Vitamin D. Vitamin D has been shown to regulate production of serotonin, one of the neurotransmitters that governs depression.
Our bodies produce Vitamin D naturally when exposed (without sunscreen) to sunlight for 10 to 15 minutes daily, but many people don’t get enough exposure to sunlight and therefore need to get the rest of the needed Vitamin D from food, Nordness says. Besides dairy products, Vitamin D can be found in salmon, tuna, sardines and eggs.
Complex carbohydrates also contribute to steadier serotonin levels and less irritability. For that, whole grains are your friend, as are bananas, sweet potatoes and lentils.
Other tips Nordness passes along for beating the blues:
–Foods naturally high in folate, like spinach, oranges and sunflower seeds, can help treat the blues and lower the risk of Alzheimer’s.
–Chewing crunchy foods, such as celery, apples, carrots and popcorn, can make us feel happier because it stimulates serotonin production.
–Eat something every four to five hours to keep blood sugar levels stable.
Blues Buster Smoothie Makes 1 serving Prep Time: 5 min Cook Time: 5 min
1 (6-ounce) container low-fat blueberry yogurt
1/2 cup apple juice
1/3 cup fresh or frozen blueberries
1/3 cup frozen sliced peaches 5-6 ice cubes
Blend all ingredients with ice (amount of ice will vary depending on desired consistency). Pour into a glass and serve chilled.
Salmon Cakes with Coleslaw and Lime Yogurt Sauce Makes 8 servings Prep Time: 20 min Cook Time: 8 min
For salmon cakes:
1/2 cup plain fat free yogurt
1/3 cup grated Parmesan cheese
1/4 cup egg substitute
1 tablespoon Dijon mustard
1 tablespoon minced chives
1 tablespoon parsley chopped
1 shallot minced
1 teaspoon minced garlic
1/4 teaspoon salt
1/8 teaspoon pepper 1 pound canned salmon
1/2 cup panko breadcrumbs nonstick cooking spray
Mix together yogurt, Parmesan, egg, mustard, chives, parsley, shallot, garlic, salt and pepper in a large bowl.
Gently mix salmon and breadcrumbs into yogurt mixture.
Divide mixture into 8 equal portions and shape into 2-inch cakes. (Salmon cakes may be refrigerated up to 4 hours before cooking).
Place a large, nonstick skillet over medium high heat. Spray with nonstick cooking spray and slide salmon cakes into skillet. Cook about 4 minutes per side or until golden brown and heated through. Serve hot with coleslaw and lime dill yogurt sauce.
For coleslaw:
1 container (8 ounces) plain fat free yogurt
2 teaspoons fresh lime juice
2 teaspoons sugar
1/4 teaspoon celery salt
1/4 teaspoon salt
1/8 teaspoon white pepper
1/2 teaspoon red pepper sauce
1 bag (16 ounces) coleslaw mix
In a large bowl, mix together yogurt, lime juice, sugar, celery salt, salt, pepper and pepper sauce. Gently stir in coleslaw mix until coated. Serve chilled.
For lime dill yogurt sauce:
1 container (8 ounces) plain fat free yogurt
2 teaspoons lime zest
2 teaspoons lime juice
2 tablespoons chopped fresh dill
1/4 teaspoon salt
1/8 teaspoon white pepper
In a medium bowl, stir together yogurt, lime zest, lime juice, dill, salt and pepper. Serve chilled.
Laura Tutor is the features editor for The Star.
Date: May 6, 2009
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Copyright © 2009, The Anniston Star, Ala.
