Feel Good Food

We are all guilty of turning to food for a psychological boost here and there and, let's face it, with the stress, uncertainty and anxiety that we're all currently contending with, if the foods we consume can give us an uplift, we're all for it! 

According to the American Dietetic Association, people tend to either eat too much or too little when depressed or under stress. Eat too much and you find yourself dealing with sluggishness and weight gain. Eat too little and the resulting exhaustion makes this a hard habit to break. In either case, poor diet during periods of stress and depression only makes matters worse. This cycle is a vicious one, but it can be overcome.

Many nutritionists suggest that a healthy diet can be more effective for treating depression than prescription medications. Studies have shown that a reduction in depression of 40 to 60 percent is possible when people are eating the right foods.

Here are the top three foods to incorporate into a healthy mental diet:

Complex carbohydrates — such as brown rice and starchy vegetables can give you energy. Quinoa, spelt, beets and sweet potatoes have more nutritional value and will keep you satisfied longer than the simple carbohydrates found in sugar and candy.

Lean proteins — also lend energy that allows your body to think and react quickly. Good sources of protein include chicken, meat, fish, eggs, soybeans, nuts and seeds.

Fatty acids — are crucial for the proper function of your brain and nervous system. You can find them in fish, meat, eggs, nuts and flaxseeds.

If you're looking for quick meals that are likely to contribute to, rather than detract from, a feeling of well being, below are some suggestions, all requiring under 20 minutes in prep time. All of these combos should give you a little extra spring in your step and leave you feeling satiated but not excessively full. And, hopefully, they may even help propel you over whatever psychological hump is in your path at the moment!

- Salmon Burgers with a side of Pearl Couscous with Mixed Grilled Veggies: 

Cook the couscous and in the last 5 min. of cooking, add the frozen grilled veggies to the pot and mix well. Top the couscous with feta cheese, parsley, chopped fresh tomatoes, etc. Throw the salmon burgers on the grill, cooking 2-3 min. per side. Top with a squeeze of lemon, tartar sauce, or a drizzle of yogurt mixed with dill, salt & pepper.

- Grilled Organic Turkey Fillets with Orzo and Peas Salad: 

Cook the orzo as per the instructions; add 1.5 cups frozen peas directly to the orzo in the last 2 minutes of cooking. Mix well and season with salt, pepper Parmesan cheese and a squeeze of lemon. Season the thawed turkey filets with salt and pepper, and grill 3-4 min. on each side until cooked through. Brush with Hatch Chile Sauce (or your favorite grill sauce) in the last minute of cooking on each side. 

- Smoky Black Bean Chili Burritos with Southwestern Sweet Potatoes: 

Heat the chili in the microwave, as directed. Spoon onto a burrito wrap and top with a little salsa, lettuce, chopped tomato, and/or diced avocado before wrapping it up. Serve with a zesty side of the sweet potatoes, heated in the microwave as directed.

- Superfood Medley Salad Bowl & a Blueberry Mango Smoothie: 

Allow Superfood to thaw overnight in the frig, or defrost in microwave. The possible toppings are endless: try mixed salad greens, chopped tomato, diced avocado, leftover roast chicken, canned tuna or a poached egg, chickpeas, salmon, etc.