With the holidays quickly approaching, we are prone to indulge in our guilty pleasures. Pastries, finger foods, rich dishes, egg nog and alcohol, are usually found at holiday parties. Oye ve, I get stuffed just listing it! These foods are laden with sodium, sugar, and trans fats make us feel good in the moment, but are very bad after we’re done. The pressure of shopping, hosting and getting everything picture perfect can also be stressful. Through the healthy eating initiative at work, here is a list of foods that are not only good for you physically, but are researched by dietician and author Elizabeth Somer to boost your mood as well in her book Food and Mood and Eat Your Way to Happiness.
1. Salmon– Rich in Omega-3 and folate. People who eat 2 to 3 servings per week are among the lowest rates of depression. Salmon is also rich in vitamin D, which aids in combating seasonal depression.
2. Coffee and Green Tea– Caffeinated coffee has been shown to decrease the risk of depression in women. High quality green tea, which is rich in L-theanine, can have a calming effect on the brain and improves mental focus.
3. Berries– Berries, especially blue and blackberries, are loaded with anthocyanidins, which are known to boost brain function Somer says. She recommends a cup of berries per day.
4. Leafy Greens– have at least a serving or 2 of spinach, kale, chard or collards per day. Among many benefits, these greens are high in folic acid, which when deficient, have been linked to depression.
5. Water– A sign of dehydration is usually fatigue. Researchers have found that mild dehydration can alter a person’s mood, energy levels and mental function. Drink H20 throughout the day.
6. Olive Oil– Research has shown that those who eat less fruit, nuts, fish, vegetables and olive oil, and instead eat more fast foods and baked goods, are at a greater risk for developing depression.
7. Shellfish– Shellfish has the richest amount of B-12, which when deficient can result in lethargy and reduced motivation. Research has shown that extreme deficiency can result in irritability and depression.
8.Raw Peppers– When eaten raw, both red and green bell peppers are very high in vitamin C, which aids in reducing Cortisol (the stress harmone.)
So don’t let that Holiday to-do list stress you out or the short daylight hours get you down in the dumps. Eat some good mood foods and take care of yourself.
This: = This.