Food Cures (51 page)

Follow this program if you find yourself feeling irritable, depressed, anxious, or angry more often than you would like.

STEP 1…
START WITH THE BASICS

These are the first things you should do to take control of your moods.

• See your doctor if you have signs of depression that last longer than two weeks, including sadness, hopelessness, difficulty concentrating, a change in weight, or a change in sleep patterns.
  
• Limit the amount of sugary treats and refined foods you eat.
  
• Eat a small meal or snack at least once every four or five hours. Add a little protein to every meal and snack to avoid huge swings in blood sugar.
  

STEP 2…
YOUR ULTIMATE GROCERY LIST

A nutrition plan is only as good as the foods that you choose. This list contains high levels of nutrients that contribute to mood, plus some foods used as ingredients in the meal plans and recipes. You don’t have to purchase every item…but these foods should make up the bulk of what you eat for the week. If you find yourself getting bored, try some unfamiliar foods from these groups—they may become favorites.

FRUIT

ALL fruits, but especially:

Apples

Apricots

Bananas

Berries (boysenberries, blackberries, raspberries, strawberries)

Cantaloupe

Dates

Figs

Grapefruit

Oranges (and orange juice)

Papaya

Peaches

Pears

Prunes

Raisins

VEGETABLES

ALL vegetables, but especially:

Artichokes

Avocado

Beans (black, pinto, kidney, garbanzo, navy, lima)

Beets

Broccoli

Broccoli raab

Brussels sprouts

Cabbage (including Chinese)

Carrots

Cauliflower

Celery

Chickpeas (garbanzo beans)

Corn

Cucumber

Lentils

Mushrooms (especially shiitake)

Mustard greens

Okra

Onions (red, white, or yellow)

Parsnips

Peas (black-eyed, split)

Peas (green)

Pepper, bell (red/green/yellow)

Potatoes, sweet

Potatoes, white

Scallions

Seaweed

Soybeans (edamame)

Spinach

Tomatoes

Turnip greens

Yams

Zucchini

SEAFOOD

ALL seafood and fish, but especially:

Anchovies

Herring

Mackerel (not king)

Salmon, wild (fresh, canned)

Sardines, canned (with bones)

Sea bass

Shellfish (clams, oysters [especially Pacific], crab)

Trout, rainbow

Tuna (canned light)

LEAN MEATS/EGGS/SOY FOODS

Beef, lean

Chicken breast

Eggs (preferably omega-3—fortified)

Ham, lean

Ostrich burger

Pork tenderloin

Tempeh

Tofu

Turkey (lean ground)

Turkey bacon, reduced-fat

Turkey breast

Veal

Veggie burgers

NUTS AND SEEDS (PREFERABLY UNSALTED)

Almonds

Butternuts (white walnuts)

Flaxseed, ground

Peanut butter

Peanuts

Psyllium seeds, ground

Soy nuts

Sunflower seeds

Walnuts

WHOLE GRAINS

Amaranth

Barley

Breads, whole grain (including crackers, pitas, English muffins)

Cereal, fortified whole grain

Millet

Oat bran

Oatmeal

Pasta (preferably whole wheat)

Quinoa

Rice (brown, wild)

Rice bran

Tortillas (whole grain)

Waffles, whole grain

Wheat berries

Wheat germ

DAIRY

Cheese (fat-free, reduced-fat)

Cheese (for the meal plans): fat-free or reduced-fat Cheddar, Parmesan

Cottage cheese (fat-free, 1% reduced-fat)

Cream cheese (fat-free)

Milk, vitamin D-fortified (fat-free, 1% reduced-fat)

Soy milk, fortified/enriched

Yogurt (fat-free, low-fat)

MISCELLANEOUS

Artificial sweetener

Broth, chicken, low-sodium

Broth, vegetable, low-sodium

Cinnamon

Garlic

Honey

Hummus

Margarine spread, vitamin D-fortified, soft tub, trans fat-free

Mayonnaise, reduced-fat

Nonstick cooking spray

Oil, canola

Oil, flaxseed

Oil, olive

Oil, walnut

Parsley, fresh

Salad dressing, raspberry vinaigrette, reduced-calorie

Salsa

Salt substitute

Soup, lentil (low-fat)

Soup, vegetable or vegetable barley (low-fat)

Sugar, brown

Sugar substitute

Vinegar, balsamic or red wine

STEP 3…
GOING ABOVE AND BEYOND

If you want to do everything you can to improve your mood, here are some additional things you might try:

• Consider taking a multivitamin to make certain you get the recommended amounts of most nutrients necessary for a good mood, specifically a brand with 100% DV for vitamin D, folate, and B
  ₁₂
  .
  
• Take 650 milligrams of fish oil supplements daily if you don’t eat fatty fish and/or other omega-3-rich foods at least three times per week. Look for brands that contain at least 220 milligrams EPA,
  and
  at least 220 milligrams DHA.
  
• Add some sort of exercise to your weekly routine. Start with 30 minutes of any sort of exercise, at least three times a week. As you become comfortable with your routine, increase the intensity and length of your workout.
  
• If you have been diagnosed with depression, ask your doctor if St. John’s wort or SAMe might be a good treatment option for you.
  
• Schedule downtime to spend with family and friends as actively as you schedule your work responsibilities.
  
• Take up a relaxing hobby, such as meditation or yoga.
  

STEP 4…
MEAL PLANS

These sample menus include some of the best mood foods—meals which incorporate both high quality carbohydrate and lean protein, and are rich in omega-3 fats, vitamin D, folate, B
₁₂
, and soluble fiber. Every day, choose
one
option for each of the three meals—breakfast, lunch, and dinner. When needed, choose from a variety of my suggested snacks. Be sure to eat consistently throughout the day—every four to five hours—to avoid potential blood sugar dips.