Superfoods.docx
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Superfoods.docx
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Superfoods
Superfoods,BetterMoods
HowtoEatHappy:
TheJoyDiet
Doyouheadtothekitchenwhenyou'retired...orstressed...orsad...orjustplainbored?
(Weknowwedo.)Youmaythinkthat'sabadhabit,butitturnsoutthatit'sasmartplan—ifyoupicktherightfoods.
"Whatyoueatcanaffectyourmoodandhowwellyourbrainworks,"saysJudithWurtman,Ph.D.,aformerMassachusettsInstituteofTechnologyresearchscientistandcoauthorofTheSerotoninPowerDiet.Andaslongasyou'renotbingeingormindlesslymunchingtosootheyourself,feedingyourmoodcanbehealthy andeffective.
Unlessyou'vebeenconsistentlydepressedorlethargic(inwhichcaseyoushouldseeyourdoctor),goaheadandusefoodasyourpillofchoice:
Itcanhelpmakeupfornutritionaldeficienciesthataredrainingyourenergyandbrainpower,andcontributetostabilizingyo-yoingbloodsugartopreventfatigue.Itcanhelplowerbloodpressuretokeepyoucalm,orjump-startyoursystemwhenyourbatteriesarelow.
Finally,whatyoueatcanraiseorlowerlevelsofbrainchemicalscalledneurotransmitterstohelpyoufunctionatyouremotionalandphysicalbest.Here,yourguidetocreatingyourownpersonalfeel-goodmenu.
FindCalm
Oatmeal:
Ah,thejoysofcarbs.Injust20minutes(thetimeittakestodigestabowlofoatmeal)theycanhaveyougrinninglikeyou'vepoppedaValium."Whenyoueatacarbohydrate,yourbodysendsanaminoacidcalledtryptophanintothebraintotriggerthemanufactureofserotonin,aneurotransmitterthatmakesyoufeeltranquilandbetterabletocope,"saysWurtman.
Withoutcarbs,yourbrainactuallycan'tproduceserotonin.Thatmaybewhydieterswhoswearoffstarchestendtogetangry,tense,anddepressedafterjusttwoweeks(WurtmancallsitAtkinsAttitude).Butthat'snolicensetoODonglazeddoughnuts.
Youwantcarbsthatarerichinfiber—likewhole-wheatpastaorbeans—sothatyourbodywillabsorbthemslowly,keepingserotoninflowingsteadily;otherwise,you'lldigesttheminajiffy,causingaquickmoodboostfollowedbyanotheremotionallow.
开心果&阿月浑子Pistachios:
Ahandfulisallyouneedtotamestress.Pistachioscontainfiber,antioxidants,andunsaturatedfattyacids,allofwhichhavebeenlinkedtolowerbloodpressureinstudies.Andjust11/2ozofthesenutsbluntedtheeffectsofstressonpeopletakingamathtestinaPennStateUniversitystudy."Participantsstillfoundthetesttobestressful,buttheirbloodpressureresponsewaslowerthanwhentheytookthesametestwhileconsumingalow-fatdiet,"saysstudyauthorSheilaWest,Ph.D.
Milk:
There'sareasonyourgrandmatoutedwarmmilkasasleepy-timebeverage."Whey,theproteininmilk,hasbeenshowntodecreaseanxietyandfrustration,"saysSusanKleiner,Ph.D.,authorof TheGoodMoodDiet.Thecalciumindairyhasalsobeenshowntocalmmusclesandhelpkeepbloodpressureincheck,thoughtheseeffectscantakeuptoacoupleofweekstokickin.Inthemeantime,Kleinersuggests,startaritualofheatingupmilk,addingcocoapowderandabitofthenaturalsweetenerStevia,andsippingitbeforehittingthesheets."Ritualitselfcanbeastress-reducer,"shesays.Plus,warmdrinksarenaturallysoothinganddigestfasterthancoldones.
Avocado:
Notonlyisitsthick,creamytextureinherentlyluxuriousbutavocadoisalsohighinmonounsaturatedfatandpotassium,bothofwhichhelplowerbloodpressure,accordingtotheNationalHeart,Lung,andBloodInstitute.Monounsaturatedfatalsohelpskeepreceptorsinthebrainsensitivetomood-boostingserotonin.(Nottomentionthat"gettingtoofewcaloriesfromfatmakespeopleverygrouchy,"saysKleiner.Amen.)Halfanavocadoadayshoulddothetrick;sliceitandaddtoagreensalad,ormashituptomakeinstantguacamoleandeatitwithbakedcorntortillas.
Wine:
Goaheadandindulgeinadrink(ortwo)withyourdinner.Inadditiontoofferingdisease-fightingantioxidants,"aglassofwineactsasacentralnervoussystemdepressant;itinitiallyrelaxesusandlowersbloodpressure,"saysKleiner.Justdon't overindulge,shewarns.Toomuchdepressingofthecentralnervoussystemcanleaveyoufeeling,well,depressed—nottomentionhungoverthenextday.
Foodsthatliftyourmood
Chocolate:
Theeuphoriayoufeelwhenyoueatitisreal.Chocolatehasamildtemporarystimulatingeffectowingtotheemotionalresponseitevokes(thinkvelvetymouth-feel,decadentaroma,andallthegoodmemoriesattachedtoit)aswellasthebitofcaffeineithas.Addtothatitssugarcontent,whichtriggersthefeel-goodhormoneserotonin,andthefatandphenylethylamineitcontains,whichleadtoendorphinrelease,andit'snowonderexpertssaythissweettreatleadsto"ultimatebrainhappiness."Andjustasquareorsoofdarkchocolateadaycanboostyourhealthtoo,loweringbothyourbloodpressureandyourriskofstroke.
Walnuts:
Turntothesenutswhenyou'refeelingblue.Thesecretisintheirhighcontentofomega-3essentialfattyacids.Inonestudy,peoplewithlowerlevelsofomega-3intheirbloodweremorelikelytoreportsymptomsofdepressionandamorenegativeoutlook,whereaspeoplewithhigherlevelstendedtobemoreagreeable.
Meanwhile,ananimalstudyatHarvard-affiliatedMcLeanHospitalinBelmont,MA,showedthatomega-3fattyacidsanduridine—twosubstancesthatoccurnaturallyinmanyfoods,includingwalnutsandfish—mayboostcommunicationamongneuronsinkeyareasofthebrain.
Thebottomline:
Effectsofomega-3sanduridine"wereindistinguishablefromstandardantidepressantmedications,"saysstudyauthorWilliamCarlezon,Ph.D.,anassociateprofessorofpsychiatryandneuroscienceatHarvardMedicalSchool.Justaquarterofacupofwalnutsgivesyounearly95percentoftheDVofomega-3s.
Spinach:
Okay,soveggiesaren'tnecessarilythefirstthingyoucravewhenyou'reinafunk.Stickwithus:
Spinachisrichinfolate(orvitaminB9),whichhelpsmaintainnormallevelsofmood-boostingserotonin.
Astudyinthe JournalofNutrition showedthatpeoplewhoconsumedtheleastfolatewereawhopping67percentmorelikelytosufferfromdepressionthanthosewhotookinthemost.Spinachisoneofthebestsourcesoffolatethereis,with262microgramspercup.Therecommendeddietaryallowanceoffolateis400microgramsdaily,soaddotherfolate-richfoodslikeasparagus,broccoli,andbeanstoyourdiettoo.
Bad-MoodFoods
Avoidthesenutritionaldownersifyouwanttostayingoodspirits:
Doughnuts,cookies,andotherhigh-sugartreats.Theycauseaquickrush,thenacrash.Thesesweetslackthefiberandothernutrientstoslowdigestion.Choosefoodsthattakelongertobreakdown,orthoseconsideredlowontheglycemicloadscale(ameasureoftheeffectafoodhasonbloodsugarbasedontraditionalservingsizes—see formoreinfo).
Bacon:
Foodshighinsaturatedfats(we'realsotalkingcreamsauces,fries,andothertypesofoilygoodness)aredigested very slowly,divertingbloodfromyourbraintoyourstomach,whichcanputyouinafog.TheycanalsoraiseyourLDL(low-densitylipoprotein)cholesterol—thebadkind.Wheneverpossible,sticktoheart-healthyunsaturatedfatssuchasnuts,andolive,canola,andnutoils.
Bigportions:
Lunchesof1,000-pluscaloriesbringonthatafternoonmalaisebecausetheirlongdigestiontimemeanslessbloodforyourbrainandmuscles.Forsustainedenergy,grazefivetosixtimesaday(threemainmealsofnomorethan400to600calorieseach,plustwo200-to300-caloriesnacks).
Excesscaffeineandalcohol:
Adrinkortwoofeachmayhavehealthbenefits,butdon'tgooveryourlimit:
Toomuchcaffeinecanmakeyounauseous.Toomuchboozecanputyouatgreaterriskforcancers,highbloodpressure,stroke,andheartfailure—and,moreimmediately,messwithyoursleepcycle,leavingyoutiredandblue.
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