So many of our clients here at Park Avenue Nutrition tend to get the New Year blues.  With the bitter cold, the snow and the short dreary days it’s sometimes hard to stay positive.  However, choosing to eat is a basic need and there are some foods that can help boost your mood!  Altering your diet can make an amazing difference and help you shake that New Year’s funk.  In addition, it could help you shave off a few pounds.  What’s not to like about that?

Park Avenue Nutrition’s Suggestions:

Focus on Antioxidants

Nutrients such as beta-carotene, and vitamins E and C are antioxidants that help rid your body of harmful toxins and free radicals.  For sources of beta-carotene, think of orange fruits and vegetables such as apricots, squash, peaches, carrots, and sweet potatoes.  Sources of vitamin C include berries, grapefruit, kiwi, oranges, peppers, potatoes, and tomatoes.  Vitamin E can be found in nuts and seeds, vegetable oils, and wheat germ.  Try to create a dish with all three powerful antioxidants.  For example: a vegetable stirfry with carrots, peppers, and cashews.  Or try a peach, berry smoothie with hemp seeds.

Get More Selenium Rich Foods

There are on-going studies that show an association between low-selenium diets and poor moods.  The essential mineral selenium can be found in a variety of common foods: legumes, nuts and seeds, lean meat and low fat dairy products.  Incorporating these foods into your diet will help you feel peachy in no time.  Try having a low fat plain yogurt with nuts and berries for a selenium rich breakfast.

Include Omega-3 Fatty Acids

Studies show societies that consume more omega-3 fatty acids have a lower prevalence of depression.  Sources of omega-3 fatty acids include fatty fish such as anchovy, mackerel, salmon, sardines, and tuna.  Other important sources include flaxseed and nuts.  Have a serving of fish at least twice a week.  And if you don’t like fish, try throwing flaxseeds into cereal or smoothies.

Remember Vitamin D

Once treated with vitamin D, improvements were seen in people with depressive seasonal affective disorder.  Consuming vitamin D is important, especially in places with little sunlight.  Sources include mushrooms, dark green leafy vegetables and fortified dairy products.

Consider The Mediterranean Diet

A diet heavy in fruits, vegetables, legumes, cereals and fish is considered one of the best for preventing depression.  Such a diet ensures an ample amount of nutrients, antioxidants, and essential fatty acids.  Think fresh and clean; avoid processed and calorie heavy foods.

Keeping these five tips in mind will help you breeze through New Years 2012 with a smile on your face.  Eating healthier will help you feel better and in control of your life.  For an even greater mood boost consider incorporating a regular exercise routine.  Be sure to seek the assistance of doctors or therapists if needed.

Got questions? We’ve got answers and we’d love to help! Contact us at Park Avenue Nutrition to set up an appointment!

Sources:

http://www.webmd.com/depression/guide/diet-recovery

http://news.discovery.com/human/bad-food-depression-110127.html

Ever wonder why you crave that big bowl of pasta or a perfectly toasted bagel when you’re stressed?  Carbohydrates increase the amount of the neurotransmitter serotonin in your blood; as a result, you feel happy.  However, it’s important to choose your carbohydrates wisely.  Refined flour and excess sugar can cause a high followed by a crash.  We suggest choosing whole grains, fruits, vegetables, and legumes that have a healthy dose of fiber.  These foods will leave you feeling fuller longer with no sudden energy crash.  So trade in your refined grains for whole grains and you’ll see the difference!

-f.d.

It seems that everyone has a dietary restriction these days whether it’s an allergy, intolerance, or a special diet.  Unique dietary needs such as these become particularly important during the holidays.  For example, what can a vegetarian eat on Thanksgiving? What about lactose intolerance? At Park Avenue Nutrition we feel that everyone should be able to enjoy a holiday meal! Here are a few of our suggestions:

For A Vegetarian:

Try Tofurky instead of turkey or prepare a main dish that highlights legumes.  Stews and Sheppard’s pies made with vegetables, mushrooms, and beans can be equally fulfilling to the traditional turkey meal.

Visit http://www.vegkitchen.com/tips/vegetarian-thanksgiving/ for more vegetarian thanksgiving ideas.  Vegkitchen also has a variety of amazing raw food recipes.  Check them out!

For Lactose Intolerance:

Love the taste and texture of cheesecake but hate how it makes you feel?  Try tofu cheesecake and avoid bloating and gas on the car ride home.  Cheesecake made with tofu may sound strange but trust us; you’ll never know the difference! Another idea: instead of using butter and cream in mashed potatoes, try using olive oil.

Try This Decadent Double-Layer Pumpkin Cheesecake (pictured above): http://www.vegkitchen.com/recipes/special-occasions-and-entertaining/double-layer-pumpkin-cheesecake/

 For Gluten-Free:

Holiday meals can be especially risky for individuals with gluten allergies.  Be sure to know the ingredients of everything you eat.  You’d be surprised where gluten can hide its nasty self! Instead of skipping the stuffing, try making it with gluten free bread or even rice.  And for dessert, try making a baked fruit cobbler instead of a traditional gluten-filled pie.

Visit http://glutenfreegoddess.blogspot.com/2008/11/thanksgiving-recipes-tips-for-gluten.html for more gluten-free thanksgiving alternatives.

Don’t Forget:

It’s important to remember basic food safety information while transporting food.  We encourage you to purchase freshly and properly refrigerated foods. It’s smart to store food at proper temperatures while you travel; consider using a cooler. Additionally, make sure all meat is cooked to a safe temperature before serving.

Visit this link to the USDA site for proper cooking temperatures and other safety tips: http://www.fsis.usda.gov/News_&_Events/NR_110811_01/index.asp

Here at Park Avenue Nutrition we think that Thanksgiving should be a time of celebration and relaxation.  Let us do the worrying!  If you have any questions, please give us a call or make an appointment.