7 Natural and Healthy Foods To Boost Your Mood

We did a little research and compared recent studies in order to build the ultimate list of healthy foods, which can help in our constant fight against stress, anxiety and depression. Feel free to browse through the pages and see which healthy foods to eat in order to feel happier.

Dark Chocolate

It's no surprise that chocolate is first on our list, but it's good to know that there is a little science behind the theory that eating chocolate makes us happy. Consuming dark chocolate every day for two weeks (1.4 ounces of it) will reduce the stress hormones, cortisol included. According to the experts we have to thank the antioxidants in chocolate. Just stick to those 1.4 ounces or you may find yourself in a world of stress when you see some extra pounds in the mirror.

Carbs

Many believe that carbs make you fat. Well they don't, in fact they can be a great mood buster. According to a recent study in the Archives of Internal Medicine, people who followed a very-low-carbohydrate diet – felt victims to depression, anger, bad mood and anxiety than those who followed a low-fat, high-carb diet, focused on low-fat dairy, whole grains, beans and fruits.

Carbs stimulate the production of serotonin – a feel-good brain chemical.

Fruits and Vegetables

In order to eat healthy we must turn our attention to foods that have been processed or refined as little as possible. We stumbled upon a recent study in the British Journal of Psychiatry, that evolved around 3.500 people eating a whole foods diet rich program. The results have show that they were less likely to feel depressed than those who ate fried foods, processed meats and other high fat refined dairy products.

Antioxidants found in fruits and vegetables as well as omega -3 fatty acids are always associated with good mood. Folate (a Vitamin B) found in dark green vegetables like spinach or in beans and citrus affects the neurotransmitters that are in charge of our mood.

Fish

Omega 3 is a key mood-boosting nutrient found in oily, fatty fish like salmon, tuna, sardines and rainbow trout. They alter the brain chemicals (dopamine and serotonin) which are directly linked with our mood. Dopamine is a rewarding chemical released by the brain as a reaction to pleasurable experiences, while the lack of serotonin is associated with aggression, depression and suicidal tendencies.

Saffron

There are many evidences from earlier studies that support the claim that saffron helps decline mood swings and depression. In fact this plant has the same antidepressant effect as the antidepressants fluoxetine (Prozac) and imipramine (Tofranil). It works by the same principal as Prozac, transmitting more feel good serotonin to the brain.

Coconut

Did you know that only the scent of coconut may blunt your natural response to “flight or fight” by slowing the heart rate? A small pilot research done by the Colombia University has shown that coconut fragrance recovers the blood pressure more quickly. Inhaling a pleasant scent may enhance awareness by relieving the reaction to stress.

Tea

According to The Journal of Nutrition, drinking green, caffeinated or oolong tea may evoke a more active state of mind. When we drink these types of tea – an amino acid called theanine is working synergistically with caffeine to improve awareness and focus. The same study suggest drinking at least 5 to 6 cups of tea daily.

[via My Daily World]

10 Foods That A Nutritionist Always Has In Her Freezer

People often think that eating healthy takes way too much planning and preparation. Either they hate grocery shopping every week or don’t feel as though they have the time to do so. Luckily, the freezer can make your life much easier.

Here is a list of what nutritionist, Kristy Rao, always has in her freezer to ensure that she's eating healthy even when she doesn't have enough time to go to the farmers' market:

Frozen fruits and vegetables

This is key for always being prepared to make a smoothie, even when you haven't been to the grocery store in a while. One great thing about having frozen fruits and veggies on hand is that you often won't even be able to find the same organic fruits or vegetables unfrozen. I freeze ripe bananas myself and buy bags of raspberries, blueberries, strawberries, peaches, spinach and kale. In the summertime, I tend to have leftover watermelon, which I also freeze in chunks.

Ezekiel bread and muffins

Since I dont eat bread often, I keep it frozen. I take out a couple of slices or muffins at a time depending on how much I feel like having, so that the rest remains fresh. I choose Ezekiel bread because it's made with sprouted grains and beans and is fully organic. Although there's still gluten in this bread, it's still easier to digest than traditional bread.

Homemade popsicles

All you have to do is purchase BPA-free popsicle molds, blend up your favorite smoothie, and pour it into the mold to freeze. I recommend sweetening with honey or organic agave syrup.

Juice or coconut water ice cubes

I will fill my ice cube trays up with organic coconut water and freshly squeezed orange or apple juice to throw into my smoothies for sweetness. The orange cubes are also great to put into a glass of water for taste.

Organic, gluten-free waffles

I typically make my own and freeze for a rainy day, but you can also purchase these. They're one of my favorite treats for breakfast.

Oat and spelt flour

I never use white flour. These are great alternatives, and are best kept in the freezer to keep fresh.

Acai

I love making smoothies with unsweetened acai berry packs, and usually use half a pack for a smoothie.

Coconut ice cream

This is one of my favorite not-so-guilty pleasures, because you can get organic, non-dairy and low glycemic coconut ice cream. It's perfect for a treat that won't make you feel terrible!

Blue-green algae

I know it sounds scary, but blue-green algae is extremely good for you, and you won’t even taste it in your smoothie!

Dark chocolate

How could I possibly risk running out? I always buy an organic bar with 70% or more cacao content.

[via Mind Body Green]

Seven Reasons to Eat More Dark Chocolate

More and more health reasons for eating dark chocolate keep coming in. Many will be pointed out here, then explained further in the sources indicated by numbers in parenthesis. But first, understand that organic dark chocolate brought into the market place under fair trade agreements is best.

Some of the major cheap chocolate producers use child slaves in Africa to pick cacao. The more dark the chocolate with less sugar, milk, and other ingredients, the closer it is to cacao. A range of at least 70% to 90% cacao in dark chocolate is both tasty and healthy.

Milk chocolate contains milk, which negates the health benefits, and sugar, which feeds cancer cells. Avoid it.

According to Dr. Debra Miller's statement in Chemistry Central Journal , "Cacao seeds are a 'Super Fruit' providing nutritive value beyond that of their macronutrient composition."

Interestingly, one doesn't have to gorge lots of chocolate every day to get the health benefits. A little treat, like a square or two daily will support good health.

A study of almost 20,000 participants in Germany concluded that those who ate 7.5 grams of dark chocolate a day received most of the heart protection benefits of chocolate. Organic dark chocolate bars are usually 100 grams.

Benefits of Dark Chocolate

Cardiac and stroke protection : Dark chocolate lowers blood pressure, which lowers risks of heart attacks and strokes.

Reduces risk of colon cancer : Cocoa polyphenols from dark chocolate reduce the risk of colorectal cancer. This was determined in a study by the Science and Technology Institute of Food and Nutrition in Spain, which was published in the journal Molecular Nutrition.

Healthy fats :The fat in chocolate does little to raise cholesterol. It contains abundant oleic acid, the type of fatty acid found in olive oil, which helps prevent heart disease and promote antioxidant activity.

Enhances glucose metabolism : Dark chocolate (70% plus) candy bars inhibit blood sugar issues to help prevent diabetes and obesity. How's that for a surprise!

Improves mood : Studies have shown that dark chocolate contains serotonin and increases endorphin production. It's a natural anti-depressant.

Improves brain function : Nottingham University professor Ian MacDonald used MRI analysis to determine improved brain activity with people who had just consumed cocoa drinks. 

Eases PMS issues : Here's a hint for husbands and boyfriends to give dark chocolate to your wives and lady friends.

There you have it: many reasons to enjoy organic dark chocolate that is at least 70% cacao. There are brands with 80% to 90% as well. These aren't your kiddy chocolates with lots of sugar or milk or creamy nugget fillings, etc. They are semi-sweet at best.

The more bitter the better. It's not difficult to get used to if you really like chocolate. Enjoy chocolate with the knowledge that it's actually good for you.

[via Natural News]