Encouraging Health

bEver wish there were a happy pill to spritz up your spirits when you’re out of sorts?

To make you laugh when you’re feeling down? Or to calm your nerves when you’re about to bite someone’s head off? Well, get this: There are several things in your kitchen that might just do the trick, and they taste a lot better than any pill.

A Little Dessert: Sugar soothes us when we’re stressed — or at least it soothes stressed-out rats — which are remarkably good models for stress in people. But before you race to the vending machine with a license to binge, know that while a little sugar may soothe rattled nerves, too much will re-rattle them by causing havoc with your blood sugar. Here are some treats that’ll give you just enough:

· A small slice of angel food cake with 1/2 cup of strawberries
· 2 Fig Newman cookies and a 6-ounce glass of juice
· Fast Fruit-and-Chocolate Fondue:

o 1 cup fresh strawberries
o 1 peeled, sliced kiwi
o 1/4 cup fat-free chocolate syrup

Dunk fruit into syrup, lean back, and smile!

Toast and Jam: “Carbs raise levels of the feel-good brain chemical serotonin, which lifts our spirits,” says Elizabeth Somer, RD, author of Food & Mood. That’s why we crave bread and other carbohydrates when we’re down. Opt for whole-wheat bread and other whole-grain carbs, because they also help stabilize blood sugar levels — unlike refined grains (white bread, pasta, rice), which send blood sugar on a roller-coaster ride, leaving you jittery, grumpy, and hungry. Get a happy serotonin boost from these snacks:

· Half a toasted whole-wheat English muffin or bagel with jam or honey
· A small bowl of oatmeal with some dried cranberries and a bit of brown sugar
· A comforting, creamy open-faced peach sandwich:

o 2 tablespoons fat-free cream cheese
o 1 teaspoon honey
o 1 peach, peeled and chopped
o 1 slice 100% whole-grain bread
o 1/2 teaspoon chopped walnuts
o 2 tablespoons fat-free cream cheese
o 1 teaspoon honey
o 1 peach, peeled and chopped
o 1 slice 100% whole-grain bread
o 1/2 teaspoon chopped walnuts

Blend cheese, honey, and chopped peaches; spread mixture on bread, and sprinkle with nuts. Yum!

Yogurt and Eggs: Numerous studies show that getting more of the omega-3 fatty acid called DHA (docosahexaenoic acid) in your diet may boost your mood and your brainpower. Even people battling tough-to-treat depression may feel as much as 50% better when they get lots of DHA. To keep your chin cheerfully up, aim for 200 milligrams (mg) of DHA a day. Mix and match DHA-fortified foods like these:

· 1 container Rachel’s Wickedly Delicious Yogurt (32 mg of DHA)
· 1 Gold Circle Farm egg (150 mg)
· 1 Oh Mama nutrition bar (115 mg)
· 1 cup of Horizon Organic reduced-fat milk plus DHA (32 mg)
· 18-ounce Odwalla Soy Smart drink (32 mg)

Popeye’s Fave: No wonder he was always in such a high-energy mood. Spinach is full of folate, a B vitamin that’s a must for making feel-good serotonin. Like DHA, folate may help ease depression, according to researchers. So if you’re trying to stay on the sunny side of life, make chowing down Popeye-style a habit. To get plenty of this happy green, (about 2 cups of cooked spinach) try these tasty tips:

· Add a 10-ounce packet of frozen chopped spinach to soups, stews, and casseroles, homemade or not.
· Use spinach instead of lettuce in sandwiches and wraps.
· Whip steamed chopped spinach into mashed potatoes.
· Make a meal of it: Pile your plate high with fresh baby spinach leaves, and top it off with a grilled chicken breast or broiled salmon fillet (another great source of DHA).

Black Bean Dip: Black beans, like most legumes, are a nifty source of iron. And if you’re low on iron — as many active women are — you may have trouble sleeping, or you might feel constantly tired, both of which can turn you into a major grouch. Here’s how to help keep your iron levels — and your mood — up:

· Mix black beans with chopped spinach, roasted red peppers, and salsa as a dip for a toasted whole-wheat tortilla.
· Heat black beans with onions, garlic, and cumin and serve over brown rice.
· Toss black beans and turkey cubes into a salad (the heme iron in poultry and meat helps you absorb more of the nonheme iron in beans).
· Add black beans to chili and soups.

Two quick tips: To help your body absorb optimal amounts of iron, combine iron-rich foods with foods that are high in vitamin C — like tomatoes, broccoli, red peppers, and OJ. But don’t wash them down with coffee, tea, or milk; all three can block iron absorption.

For more health articles, browse Encouraging Health.