Mood Food

Spud stud: There is nothing wrong with consuming
carbohydrates, especially if they’re unprocessed and don’t come from a
bag. Baked potatoes, like these perennial New York State Fair
favorites, can help you stay healthy and happy. 

 

Carbs to the Rescue: Yes, carbs. Carbohydrates trigger the
release of serotonin, a hormone that reduces pain and regulates mood.
Healthy carbohydrate foods that you should always keep on hand include
whole grain breads and crackers, brown rice, cereal and fruits. Try
spreading a small amount of peanut butter on a sliced apple for a
mid-afternoon snack. The natural carbs of the apple will help to relax
your mind and improve focus. Additionally, the protein from the peanut
butter provides a jolt of energy, keeping you feeling full until
dinner. 

Tomato in the Can: No matter how you pronounce it, one thing
is certain: Canned tomatoes are an essential ingredient no kitchen
cupboard should be without. In his new book The 10 Things You Need to Eat
(Harper Collins, 2009) chef, author and TV host Dave Lieberman lists
tomatoes as one of the 10 foods you should consume on a regular basis.
Why? Because studies show tomatoes—rich in vitamins and
lycopene—provide a mood-improving energy boost, and may also help
reduce the risk of heart disease and certain types of cancers. 

“Experts say, unlike most fruits and vegetables, tomatoes are most
nutritious when they are cooked,” says Lieberman. “In fact, canned
tomatoes, which I always have in my pantry {stewed tomatoes are
particularly good}, contain more nutrients and lycopene because they
are pre-cooked, enhancing their nutritional content.”

Go a Little Nutty: The lull between lunch and the end of the
workday can sometimes feel like an eternity, causing us to feel
lethargic and irritable. Pull yourself out of the mid-afternoon slump
with a handful of nuts or seeds, such as almonds, walnuts or sunflower
seeds. The protein in nuts is perfect for a quick pick-me-up, and just
a small handful packs a powerful punch of B6 vitamins—key nutrients in
the creation of mood-enhancing serotonin to calm anxiety. Keep a jar of
raw almonds in your desk, or mix up your favorite trail mix for a
homemade de-stress treat. 

Nothing Fishy: Tuna packs a tasty trifecta of nutrients:
inflammation-reducing omega-3s, emotion-enhancing B vitamins and
serotonin-increasing vitamin D. Tuna is a good source of lean protein,
which helps to sharpen awareness and alertness. Spread tuna on whole
grain crackers for a quick lunch or for a stress-relieving dinner,
reach in your pantry and toss tuna with a can of chopped spinach and
whole wheat pasta to wind down after a long day.  

Get Moving: It is no surprise that most Americans spend a
significant amount of time each day traveling to and from work, sitting
at a desk, staring at a computer and then settling down on the sofa to
watch hours of television. But experts recommend that everyone should
get at least 30 minutes of exercise a day, which increases serotonin
levels and gives you a natural high. This can even be accomplished in
10-minute intervals if you can’t always find a free half-hour. Walking
is one of the most efficient and effective forms of exercising; it
relieves stress, lifts your mood and helps you get a better night’s
sleep.  

Avoid the Crash: Eat small meals or snacks every few hours to
avoid peaks and valleys in blood sugar, and maintain positive energy
levels. When you start to feel like you are running on empty, resist
the urge to reach for caffeine. It’s good for a temporary lift, but too
much caffeine is linked to depression, anxiety and mood swings, the
latter which can make you crash even harder.  

The most important thing is to set realistic, attainable goals and
build activity and healthy eating into your daily routine. For more
healthy eating tips to help boost your mood year-round, visit www.delmonte.com/solutions.                        

—Courtesy of ARAcontent

 

Chicken Cacciatore Soup

Here is a recipe from www.foodnetwork.com that uses stewed tomatoes.

1 cup uncooked rotini 

3 cans vegetable broth 

2 boneless, skinless chicken breasts (about 8 ounces) 

1 (30-ounce) jar of extra chunky spaghetti sauce with mushrooms and diced onions 

1 medium onion, chopped 

1/2 teaspoon garlic puree 

1/3 teaspoon Italian seasoning

3 teaspoons red wine (optional) 

1 (14.5-ounce) can stewed tomatoes, cut up in juice

1 medium zucchini sliced 

Cook rotini according to package directions, substituting 1 can
vegetable broth for part of the water. Cook until done (about 10
minutes). Drain and set aside. Cut chicken breasts into a 1-inch dice.
In a large pan, combine spaghetti sauce, 2 cans of vegetable broth,
onions, garlic puree, chicken, Italian seasoning, red wine, tomatoes
and zucchini. Cook until vegetables are tender and chicken is cooked
through (20 to 30 minutes). Add cooked rotini, and cook until heated
through. Serves 4.