Eat Your Way Out of a Depression

Image: Shutterstock

Many people turn to food when they’re depressed. The usual culprits include pizza, ice cream, and cookies. Unfortunately, junk food items like these can actually worsen the symptoms of depression. That’s because foods high in fat, sugar, and salt create a “crash” effect. Much like drugs, these foods provide an instant high immediately after being consumed. The salt, sugar, and fat releases dopamine in the brain, the compound responsible for human pleasure. But by the time the high wears off, these high-caloric foods cause the consumer to feel bloated, lethargic, and mentally foggy. That’s the last thing that someone who is depressed needs.

The good news is that there are plenty of healthy, mood-lifting alternatives to these junk-food cravings. The following comprises a list of nutritious substitutes that can help ease the symptoms of depression:

Sweet tooth?

Say hello to dark chocolate. Eaten in moderation (about 1.5 ounces per day), dark chocolate can provide numerous health benefits. Cocoa has a ton of antioxidants that ward off infections, fight the signs of aging, and boost energy levels. The tricky thing to watch out for is sugar content. Generally speaking, a higher cocoa percentage equates to less sugar. Consumers should aim for at least 72% cocoa in order to feel the uplifting effects of dark chocolate. 

Craving carbs?

Despite weight-loss experts touting the benefits of zero-carb diets, whole grains actually provide the body with much needed fiber, protein, vitamins, antioxidants, and minerals. These nutrients are essential in providing the energy the body needs to combat stress. However, bad carbs (such as white bread) cause insulin levels to spike. Spiked insulin levels can result in mood swings, fatigue, and irritability. If depression is taking its toll, ditch the overly processed bleached flours and instead opt for whole grains.

Can’t live without salt?

People who love salt are merely people who love flavor. There’s nothing wrong with that. But why not simultaneously enjoy flavor and health? For a sweet flavor, try some cinnamon, nutmeg, or saffron. For a spicy flavor, try cayenne, curry, cumin, or turmeric. Rosemary, basil, and thyme are also great options and taste delicious when used in soups.

In conclusion, it’s important not to feel guilty about having junk food cravings. The human body has evolved over time to crave foods high in fat, sugar, and salt because the extra calories could be stored as fat in times of starvation. However, in times of depression, just think of those extra calories being stored as extra hours of distress.

Chew On This: Post-Workout Eats

Not only is chocolate milk delicious,
it's also a great post-workout snack!
Image: Shutterstock

We’ve all been there: You’ve just completed an awesome (or grueling) workout. You may be feeling great, but chances are that you’re also feeling completely drained. There’s a reason for that—when we exercise, we exert insane amounts of energy, AKA calories. Workouts drain our bodies of energy, and it’s essential that you help your body recover afterwards. That means eating (or drinking) something that will give you back some of those calories and protein.

But you probably shouldn’t just go eat a doughnut, though it might be tempting. For those of us who have made that mistake, eating heavy or carb-heavy foods post workout can leave you feeling, well, not so great. To feel re-fueled, aim for up to 45 g of carbs and between 6-15 g of protein to help your body build up muscle.

So what foods would those be? Here are some suggestions for ideal noms after you’ve completed your workout:

1. Dates with peanut butter



Mix it up with some pistachios and raisins.
Image: Shutterstock

2. Deviled eggs with hummus & yolk filling and chives on top
3. Pistachios and raisins
4. Protein powder juice
5. Chocolate or Soy milk
6. Banana with nut butter
7. Chickpeas with lemon juice
8. Green smoothie
9. Pear and peanut/sunflower butter
10. Apple and string cheese
11. Avocado and lemon
12.  Sweet potato with black beans, greek yogurt, or salsa

My personal favorite after a workout is chocolate milk or a Naked juice (they sell mini-bottles of them at Costco now!). Both of these are easy on my stomach after a tough workout, and within just a few minutes of drinking them I can feel my body recovering. Instead of feeling drained and exhausted the rest of the day, instead I feel energized and strong.

What are your favorite post-workout eats? I’d love to hear some more suggestions!

Fast Food Accounts for 11% of American Diet

Fast food accounts for 11% of the American diet

Image: Shutterstock

We try to eat healthy as much as possible at home. We consume far more fresh produce than I ever did in my youth (when most of my veggies came from cans) and most of our meals consist of about 75% veggies and 25% meat. Sugar, salt, butter, cream, and all those delicious but overly-used additions are used sparingly. And while we might order the occasional pizza on a Saturday night, I honestly can’t remember the last time we made our way through a fast food drive-thru.

I count myself lucky in that fast food has never settled well with me. My stomach is especially sensitive and I’m a picky eater, so even as a teen I didn’t usually find fast food all that appetizing. But we still ate it from time to time because it was cheap and easy to come by.

Image from impawards.com
We are still a "Fast Food Nation"

But the sad truth is that many don’t feel the same, or they can’t afford to. Fast food accounts for more than 11% of the total American diet, according to federal health officials. And though that’s down two percent from a few years ago, that’s still a frightening amount, especially for young people.

The decisions we make as young adults can affect our health for the rest of our lives, and struggling with obesity in our 20s can put us at a high risk for metabolic syndrome (high blood pressure, cholesterol, blood sugar levels, and abdominal fat), diabetes, cancer, and cardiovascular disease, among others.

According to the Center for Disease Control (CDC), people aged 20 to 39 got 15% of their daily calories from fast food, while those older than 60 came in at just 6%. Young black people aged 20-39 were even higher, with 21% of their daily calories coming from fast food.

Image from livingachangedlife.blogspot.com
FRUIT is fast food!

And it seems that obesity only compounds the issue, as a survey of weight groups revealed that obese young adults got the highest percentage of calories from fast food—18%. For the most part, income didn’t seem to have much effect on how much fast food people ate. That means at this point it’s more a battle with bad habits and ease of obtainment than anything else.

I’m all for having food that’s available quickly, especially since sometimes I’m on the road or in a hurry and need a quick bite. I’ve been happy to see some fast food establishments offering more healthy options in the past few years, and I hope that trend continues. Obesity is a dangerous problem that should be addressed, particularly by those establishments that are largely responsible for the issue.

Do you eat fast food? If you do, do you choose to do so because it is 1) inexpensive, 2) quick, 3) easily obtained, or 4) because you enjoy it?

Mirror, Mirror on the… Hey, Is That a Wrinkle?!

Wrinkles: at some point in our lives, we’ll all get them. It’s a natural part of aging and goes along with the degradation of collagen in our bodies. And while we will inevitably find more and more wrinkles on our hands and faces as we age, there are a few things research has taught us over the years that may help slowwrinkles down.

Getting wrinkles is a natural part of aging.

Image: Shutterstock

The number one cause of wrinkles is sun. That means if you’re set on spending all summer, every summer out in the sunlight getting your tan on, you’ll likely see more wrinkles sooner than those who work hard to protect their skin. Need proof? Last summer a story was featured on the NY Post about a trucker who spent 28 years on theroad with half his face in the sun. You can literally see the difference sun makes by looking at one half of his face as compared to the other.

Pulling all-nighters takes its toll as well. When your body doesn’t get enough sleep, it produces and excess of cortisol, which breaks down skin cells. When you do get enough sleep, your body produces Human Growth Hormone (HGH) instead, which keeps your skin healthy and thick. Furthermore, if you always sleep on the same side or on your stomach, you may eventually develop permanent sleep lines on your face that don’t go away.

Half of this trucker's face is badly damaged from sun
Image from nypost.com

What you eat affects wrinkles as well. Whole foods boost collagen, while processed and sugary foods do the opposite. Foods like salmon, which contains plenty of fatty acids, helps keep skin supple and smooth. Soy has also been found to help improve firmness. Antioxidants found in fruits and vegetables (especially berries and dark leafy greens) also help fight any skin damage you may have. Green and black teas also include antioxidants to help slow collagen degradation.

Have you ever noticed that men and women who are physically fit seem to age slower? That’s because building muscle tone through strength training and yoga helps prevent sagging and delivers oxygen throughout your body (including to your skin!).

Being happy leads to fewer wrinkles.

Image: Shutterstock

When skin gets dry, it cracks, bleeds—and wrinkles. Drinking enough water keeps skin moisturized and clean. Moisturizers with peptides in them also help keep skin healthy, so check your ingredients list. Moisturizer should be applied just after washing skin because the dampness can help lock in more moisture. If you’ve already noticed some wrinkles appearing, try a retinol cream. Dabbing on a small amount can help repair skin and reduce wrinkles.

Last, but certainly not least, happiness and independence from chemical substances helps prevent wrinkles. Those who smoke or drink alcohol on a regular basis may develop more wrinkles than those who do not. Studies have also indicated that people who are optimistic about life and in a happy relationship also had fewer wrinkles and looked younger.

Why I Eat Whole Fats Over Sugar

I have a confession to make: I don’t buy “low fat” foods. Like, ever. I order my lattes with whole milk and I buy Greek yogurt at the store. When I read the labels on the back of my food, I look for one thing above all else—and unlike many people, it’s not the amount of fat or calories. It’s the sugar content.

Low-fat options often contain more sugar.
Image: Shutterstock

Certainly, I look at other things besides the sugar content (ingredients list and sodium come next), but that’s where I start. As someone who tries to be conscientious about my health and what I feed my body, I find that my main concern when choosing food is how much sugar I’m putting into my body.

Why? Fat has for a considerable amount of time been labeled as the culprit for making people… well, fat. That claim certainly has some basis to it. Fat contains more calories per gram than sugar does and it’s very nutrient dense, which means that large amounts of it can reside in small amounts of food.

That can be both good and bad. “Good” fats reside in many natural foods, like nuts, avocados, seeds, and dairy products. Our bodies need fat to function properly because it helps protect our hearts and organs, feeds our metabolism, and gives us energy. These natural fats also help sustain our bodies for longer and fill us up faster, which means that we can eat smaller portion sizes and last longer on them.

Nuts contain natural "good" fats that our bodies need.
Image: Shutterstock

Sugars can also occur naturally, but that’s not usually what I’m looking for when I read labels. I’m looking for added sugars, like high fructose corn syrup. It’s in an astounding amount of foods (Did you know ketchup has it? How about most Chinese foods?). Unfortunately, the more sweet foods we eat, the more we seem to crave sugar—and unlike natural fats, these calories are empty.

It’s not just a little sugar, either. An Arizona Raspberry Iced Tea contains 66 grams of sugar in a single can. Most sodas have similar amounts. These things often don’t fill us up, either, which means we eat several hundred calories’ worth of sugar only to get hungry again shortly.

Furthermore, daily consumption of sugar forces our bodies to constantly release insulin to manage blood-sugar levels and the storage of sugar. Besides having excess sugar turned into stored (bad) fat, sugar also causes a number of other health problems like tooth decay, iron and magnesium deficiencies, arthritis, sleep problems, digestive problems, and weight gain.

Of course, fat isn’t all good. If you gorge yourself on avocados, nuts, or coconut oil, you’ll probably gain some weight. But the point is, you’re less likely to do that than to overindulge on sugary foods.

Image from sugarstacks.com
Sugar is packed into sweet snacks like soda

One last thought: fat often helps give our foods flavor and substance. For example, I don’t like skim milk in part because it just tastes like water with a tiny bit of milk flavor mixed in. When you take that fat out, most of the time it ends up being replaced with something. Any guesses what that might be?

Bingo. It’s sugar, all right. Low-fat varieties of coffee creamers, flavored milk, and even yogurt often have higher sugar content than whole-fat ones. In my mind, I figure that while one may be higher in fat (and even calories), if it keeps me full for longer, I’ll be less likely to get hungry and have to snack before my next meal.

I don’t deny that there’s merit in watching our fat intake, and I do so especially with processed fats. But I do think that the mentality that “fat” is the main culprit for weight gain is a false one. In our sweet-toothed country, I point my finger at sugar.

Have a Happy, Healthy Valentine’s Day

Try some healthy alternatives to the traditional sugary candy.
Image: Shutterstock

Holidays are the death of healthy eating. We’ve developed a habit of wanting to celebrate by eating sugary, fatty, unhealthy food—under the assumption that if it tastes good, it must not be good for you. Wrong! Some of my favorite foods are also incredibly healthy. Consider these fun Valentine’s Day themed food treats this year as an alternative to the traditional candy and sugar overload:

Smooties: Combine your favorite berries with yogurt to make a healthy treat. If it’s ice cream you’re craving, use frozen berries!

Fruit Bars: Blend together strawberries and bananas, then freeze them onto popsicle sticks. Give it a few hours, and then you’ll have a fresh, frozen treat!

Chocolate avocado pudding is healthy and sweet!
Image from wholefoodsmarket.com

Fruit Kabobs: Pick out three or four of your favorite pink and red fruits, then cut them up and make kabobs out of them. If you’re feeling really indulgent, get some pure dark chocolate and melt it for dipping sauce.

Chocolate Avocado Pudding: Sounds strange, but I’ve heard nothing but good things. This recipe calls for avocado, banana, cocoa powder, dates, and vanilla extract—that’s it! Top with a few raspberries or strawberries to brighten it up.

Watermelon Hearts: Use a heart-shaped cookie cutter to cut watermelon into tiny hearts or use a paring knife to do the same to strawberries. Serve with a tiny bit of fresh whipping cream.

Watermelon hearts are cute and healthy!
Image: Shutterstock

Tomato Tarts: If you want something a bit more savory, try these heart-shaped tomato tarts. All you need is puff pastry, Dijon mustard, and tomatoes.

Love Day Punch: To avoid sugary drinks, try making a healthier version using cranberry juice and seltzer water. You can even make heart-shaped ice cubes using pink lemonade or add fresh fruit.

Do you have any other healthy Valentine’s Day treats you’ll be trying at home this year? I plan on making the chocolate avocado pudding, hands down. If you have any other ideas or recipes, please feel free to share them here! Happy Valentine’s Day, everyone!