***GOOD MOOD FOODS***
You know diet can improve your health. Did you know it can build a good mood, too?
Good mood foods stabilize your blood sugar which helps prevent spikers and plunges
that can leave you irritable and cranky.
On your plate, focus on high quality carbs (fruit, vegetables, whole grains) and high-quality protein (lean meat, dried beans). Important nutrients are brain-influencing omega-3 fatty acids and vitamins D and B.
Foods specific for mood-boosters:
Oatmeal. Soluble fiber and slow-release carbs.
Lentils. Good carbs, good protein.
Use in soups, stew, chili.
Chickpeas. (Garbanzos) Try on a salad or
as a side dish.
Wild salmon and sardines. Cannned is OK.
Try a recipe for:
~Wild Salmon Salad~
Everybody seems to have a favorite tuna salad recipe, but it is just as easy to create fabulous salads using canned salmon, which has much more omega-3 fatty acids than tuna. This recipe can also be made using leftover fresh salmon. Serve over a bed of lettuce or in a sandwich with whole wheat bread.
Makes 3 servings, about 1 cup each
1 can (6 ounces) wild salmon, well-drained (remove skin)
1 can (19 ounces) chickpeas (garbanzo beans), rinsed and drained
1/2 cup chopped red onion
1/2 red bell pepper, chopped
2 tablespoons extra-virgin olive oil
2 tablespoons red wine vinegar
In a medium bowl, mash the salmon. Mix in the chickpeas, onion, and red pepper. In a separate bowl, whisk together the oil and vinegar. Pour the dressing over the salmon mixture and stir thoroughly. Cover and refrigerate up to 2 days.
Per serving:
339 calories, 19 g protein, 33 g carbohydrate, 14 g fat (2 g saturated), 26 mg cholesterol, 60 mg sodium, 9 g fiber; plus 203 mg folate (51% DV), 2 mg vitamin B12 (35% DV), and a hearty dose of omega-3s and vitamin D
