With the holidays upon us, we are forced to face, once again, what this time of year can do to our moods. Too much stress. Feelings of loss or loneliness. Guilt triggered by so many end-of-the-year events and responsibilities.
Is there anything we can do to help ourselves? Would you believe me if I told you it’s food? Food can have a significant impact on how we face the world. Some businesses even are capitalizing on that idea.
Would you believe there’s a restaurant in Miami that specializes in aphrodisiac foods, such as oysters, mushrooms (not that kind) and chocolate? It’s called Tantra, and the goal of its menu is to put us in the mood for romance. There’s also a club called Bed that literally has queen- and king-size beds for lounging guests. Bed serves signature martinis to get us in the mood.
So what’s the message here? Are we what we eat? Are we what we feel? What’s the connection between diet and mood? We all have been taught from a very young age to change our moods with food. Mom made us chocolate pudding when we were feeling low. Corporate America certainly took up the challenge. McDonald’s cornered one market with the Happy Meal, which makes children happy at the very thought of eating in McDonald’s restaurants.
I’m sure you all can relate. Everyone has his or her favorite comfort food. Generally it’s something that is sugar- or carbohydrate-related. I doubt that anyone reading this has had a bad day at work and headed straight for a rice cake or carrots. The latest scientific research suggests that what we eat affects not only our mood but our level of alertness and concentration and our response to stress.
The buzzy feeling we get after a great workout (because everyone is exercising, right?) and the anxiety we feel before a major presentation are caused by neurotransmitters, chemical messengers in the brain that carry information from one nerve cell to another.
According to researchers at the Massachusetts Institute of Technology, certain nutrients in foods are precursors to neurotransmitters. Depending on the amounts of those precursors in the foods we eat, more or less of a certain neurotransmitter is produced.
Of course, different foods stimulate different responses. Some foods may boost our mood, make us more alert or sexy or even aid in relaxation.
Here is what we know about the food-mood connection: Sugar and starch, found in carbohydrates (breads, cereals, pasta, rice, fruit and starch, including vegetables such as potatoes and corn) boost levels of a powerful brain chemical called serotonin.
Surely you have heard of serotonin. It’s the key emotional regulator in the brain. With elevated serotonin levels from carbohydrates, moods such as anger, frustration and irritability may subside, at least temporarily. Carbohydrates have a calming effect. Remember, however, that moderation is key. If you overdo it, you’ll become depressed watching the scale tip in the wrong direction.
Studies even have shown that dieters generally become depressed within two weeks of starting a diet. This is about the same amount of time it takes serotonin levels to drop from the decrease in carbohydrates, which is mostly what quick-fix diets recommend these days.
There’s another caveat about carbohydrates as a mood improver: High-fat foods tend to inhibit that feel-good response. Fats in large quantities can make us feel sluggish and blue. If we do go the carbohydrate route for mood improvement, healthy carbs include whole-grain breads, cereals, pastas and fruits.
Protein is another mood-altering food. Tyrosine is an amino acid and a product of protein digestion. Tyrosine increases the production of dopamine, norepinephrine and epinephrine, other neurotransmitters praised for increasing levels of alertness and energy.
I know that some of you, on reading this, are probably halfway to the health-food store or a click away from a Google search, but you can’t eat pure tyrosine. You can, however, eat foods high in protein (and therefore tyrosine). Among them are fish, poultry, meat and eggs.
Despite some bad rap, caffeine may be an effective antidepressant. Studies show that as little as 1 to 2 cups a day (that’s 8-ounce cups, folks) can minimize depression and lift us out of those midday blahs.
As with most food, bad raps often are related to serving sizes. A little is good; a lot does not necessarily mean real good. It’s just like cocktails. One or two is perfect. Too many, and you’re headed for a hangover. Too much caffeine can be counterproductive, leading to anxiety, restlessness and headaches. Yes, size does matter, and less can be more.
Avoid fad and crash dieting. Haven’t we had enough of this anyway? In case you haven’t heard, those diets don’t work, and they contribute to the downward spiral of doom and gloom.
It’s a vicious cycle: Self-denial and habitual dieting lead to low mood; sadness can lead to binge eating; and guilt can lead to lethargy, depression and back to self-denial.
I also recommend that you don’t rely on supplements. Although some nutrient deficiencies can cause fatigue, supplements are not the answer. The right food is. Supplements do not put pep in your step. Nonetheless, more than half of all Americans believe they do.
Omega-3 and -6 oils, found in walnuts; coldwater fish such as salmon and mackerel; and flaxseed, soybean and safflower oil, have been linked to improving mood and alleviating depression. Don’t expect to feel it like you would with carbohydrates, though. The process with these oils is slow and steady.
Folic acid deficiencies have been linked to depression. These deficiencies may decrease serotonin levels — not what we want. Look no further than spinach (add to sandwiches and omelets) and orange juice, to name a few natural sources of folic acid.
Perhaps the best thing you can do is to eat regular meals to help stabilize mood and prevent food cravings. That’s breakfast, lunch and dinner, with a small snack or two in between.
Here are some power snacks or meals I have found helpful in boosting mood. Don’t forget to mind your portion sizes.
• Fat-free cottage cheese or one piece of other low-fat cheese and fresh pineapple on whole-wheat crackers.
• Tortilla wrap with black beans, low-fat cheese, avocado and salsa.
• Peanut butter and banana on graham crackers.
• Toasted raisin bread with fat-free cream cheese, topped with toasted pecans, served with fruit.
• Half a papaya or cantaloupe filled with a low-sugar yogurt.
• A handful of nuts, especially almonds and walnuts.
• A hard-cooked egg and a piece of fruit.
• A celery stick with 1 teaspoon peanut butter and a small box of raisins.
Water, albeit not a snack, is important. Don’t discount hydration. Crystal light and unsweetened iced tea are good substitutes.
If you’re spending an evening in Miami, you could always go to Bed — or the supermarket.
Spanish frittata
2 pounds potatoes (preferably Yukon gold), quartered, skin on
1 to 2 tablespoons extra-virgin olive oil
Salt and pepper
1 to 2 heads garlic, broken into cloves and peeled
3 large eggs plus 6 large egg whites or 1½ cups egg substitute
Non-sticking cooking spray
½ cup dry whole-wheat bread crumbs
Chopped parsley and tomatoes for garnish, optional
Place potatoes in a roasting pan just large enough to hold them in one layer. Toss with enough olive oil to cover and season to taste with salt and pepper. Roast potatoes in preheated 400-degree oven 15 minutes. Add garlic cloves and continue roasting until potatoes and garlic are soft, 30 to 40 minutes more. Stir often to keep potatoes coated with olive oil. Remove pan from oven and reduce heat to 350 degrees.
While potatoes are cooking, put eggs and egg whites in a large mixing bowl and whisk well. Spray a 9-inch ovenproof nonstick frying pan with oil. Add bread crumbs and rotate pan to coat bottom and sides.
Cut potatoes into 1/4-inch slices. Stir potatoes and garlic into egg mixture. Pour mixture into prepared frying pan. Bake until eggs are set, about 20 minutes. Garnish with chopped parsley and tomatoes, if desired. Let cool and serve either hot, at room temperature or even cold as a snack. Makes 12 servings.
Nutritional information: 123 calories per serving, 5 g protein, 3 g fat,.6 g saturated fat, 19 g carbohydrate, 78 mg sodium, 53 mg cholesterol
Fava bean salad with homemade pita chips
3 cups cooked fava or lima beans
3 pimentos or 1 roasted red bell pepper, cut into 1/4-inch dice
½ small red onion, cut into 1/4-inch dice
1 clove garlic, minced
1 to 2 jalapeno chilies, seeded and minced
3 tablespoons finely chopped flat-leaf parsley
3 tablespoons finely chopped fresh mint
1½ tablespoons extra-virgin olive oil
Salt and freshly ground pepper
4 tablespoons sherry or red wine vinegar, or to taste
Homemade pita chips (recipe follows)
Combine fava or lima beans, pimentos or roasted red bell pepper, red onion, garlic, chilies to taste, parsley, mint and olive oil in a large salad bowl, tossing well. Add salt and pepper and vinegar to taste. Makes 4 cups, enough for 4 to 6 servings.
Nutritional information: 217 calories per serving, 11 g protein, 6 g fat, 32 g carbohydrate, 8 mg sodium, 0 mg cholesterol
HOMEMADE PITA CHIPS
3 large or 4 small whole-wheat pita breads
1 tablespoon extra-virgin olive oil
1 tablespoon sesame seeds
Separate pita breads and brush rough sides of pitas with olive oil. Cut each piece into 8 wedges and sprinkle with sesame seed. Arrange wedges on a baking sheet and bake in preheated 350-degree oven 8 to 10 minutes, or until golden brown. Transfer to a cooling rack. Makes 48 wedges.
Nutritional information: 7 calories per serving, 0.2 g protein, 0 g fat, 1 g carbohydrate, 13 mg sodium, 0 mg cholesterol
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