Healthy Eating Doable Challenge #12: De-Stress Your Diet

Stress. We all experience it, and for many of us, it can lead to poor eating choices. But research suggests that by tweaking your diet, you can actually fight stress. "What you feel, how you perceive things, and how focused you are is a reflection of brain chemistry—and you have some control over that chemistry based on what you eat," explains Drew Ramsey, M.D., an assistant clinical professor of psychiatry at Columbia University in New York and the coauthor with Tyler Graham of The Happiness Diet: A Nutritional Prescription for a Sharp Brain, Balanced Mood, and Lean, Energized Body. Changing your diet isn't a magic bullet for every emotional problem, but what you eat can help quell short-term anxiety and even fight long-term stress while minimizing its effects on your body and your brain. For this Healthy Eating Doable Challenge, we asked Dr. Ramsey to share his advice on food choices that can help fight stress—and for other hints on how to "de-stress your diet."

4 Tips for Eating to Beat Stress

• Avoid Processed Foods

Full of excess sugar and sodium, trans fats, artificial sweeteners, preservatives, and other additives, processed foods "tell lies to your brain, and that is very, very stressful to you as an organism," Dr. Ramsey says. Trans fats, for example, can actually increase your risk for depression.

• Don't skip or skimp on meals

"There's nothing more stressful to the body than erratic, unplanned eating," Dr. Ramsey warns.

• Feed your body food that works

The seven foods listed below are rich in mood-boosting compounds, including the nutrients that Dr. Ramsey refers to as the "essential elements of happiness": vitamin B12, iodine, magnesium, cholesterol, vitamin D, calcium, fiber, folate, vitamin A, omega-3s, vitamin E, and iron. As he writes in The Happiness Diet, these nutrients work together to "fight low mood, low energy, [and] cloudy thinking."

• Eat a super stress-fighter food every day

For this month's Doable Challenge, help keep stress levels in check by eating one of the seven super stress-fighting foods listed below every day (to make it easy, we've suggested recipes from Epicurious, The Happiness Diet, and Dr. Ramsey's latest book, Fifty Shades of Kale, cowritten withJennifer Iserloh). If you miss a day or indulge in some highly processed foods, don't beat yourself up; just start fresh tomorrow. After all, this particular challenge is about reducing stress, not creating it!

Stress-Busting Food #1: Mussels

This bivalve tops Dr. Ramsey's list of stress-reducing foods for a number of reasons. Mussels have a good amount of omega-3 fats, as well as vitamin B12, some vitamin D, folate, iron, and iodine, for a whopping 6 out of 12 "essential elements of happiness." Dr. Ramsey says that just being low in B12—not even technically deficient in the vitamin—can lead to irritability, depression, fuzzy-headedness, and changes in sleep. While fortified cereals, cheese, and yogurt offer some B12, just 1 ounce of mussels has more than 100 percent of the daily value for B12! Plus, mussels by their very nature tend to promote a way of eating that's social, mindful, moderate, and relaxing: "You are not going to pick up the phone when you have mussel hands," Dr. Ramsey jokes. "Generally, when you eat mussels you are going to sit with someone, and you are going to enjoy this big pot of mussels, and you are going to eat slowly."
Recipes to try:
• Spicy Steamed Mussels with Garlic Bread
• Cioppino
• Linguine with Butternut Squash, Spinach, and Mussels

Stress-Busting Food #2: Kale

"One thing that stresses the brain and the body is just simply too many calories," Dr. Ramsey explains. So what makes kale one of his favorite superfoods? "Kale wins out because of nutrient density.… With just a few calories you get an amazing number of vitamins, minerals, and phytonutrients." By making low-cal kale the centerpiece of a meal, not only do you avoid stressing your body out by overeating, you also cut down on the mental stress that comes with feeling guilty about it. Just 1 cup of kale has almost seven times your daily vitamin K requirement, a key nutrient not just for fighting inflammation but also for the production of anxiety-regulating neurotransmitters. Kale is an excellent source of absorbable calcium; too-low levels of calcium can contribute to anxiety and irritability, as well as worsen PMS symptoms for women. The dark, leafy green is also a great source of mood-boosting folate and a host of phytonutrients.
Recipes to try:
• Google's Braised Chicken and Kale
• Scallion Fish with Sesame Kale
• Kale Pesto with Toasted Walnuts

Stress-Busting Food #3: Dark Chocolate

The health benefits of chocolate are well known: For one, it can boost longevity. But Dr. Ramsey points out another benefit: "Dark chocolate is one of the few foods that have ever been shown to acutely improve mood." Yes, there's some empirical evidence to back up all of our anecdotal evidence that eating chocolate makes you feel better: In a limited trial, subjects who were given dark chocolate squares showed improvement in mood and focus. Cacao beans contain naturally stimulating compounds that promote the release of dopamine. And since it's a natural stimulant, dark chocolate in moderation can help boost energy when you're tired or run-down. As a bonus, "switching from other sweets to dark chocolate means you are getting less sugar, more phytonutrients, and more nutrient density." So you heard it here: Doctor's orders are to have some dark chocolate when you need a pick-me-up.
Recipes to try:
• Almond-Cherry Chocolate Bark
• Deep Dark Chocolate Cookies
• Cocoa Delight

Stress-Busting Food #4: Better Meat

First things first: Cut out processed meats (e.g., hot dogs, pepperoni, deli meat) in favor of seafood, fish, and vegetarian sources of protein; and when you eat pork, lamb, beef, and poultry, choose cuts from animals that are raised in sustainable, humane environments. Meat is a great source of many mood-boosting nutrients, notably protein, iron, and vitamin B12. Iron, for example, helps deliver oxygen throughout the body, and helps your brain produce serotonin, dopamine, and other mood-regulating neurotransmitters. There are vegetarian sources of iron (check out lentils, chickpeas, and spinach), but the most readily absorbable type—heme iron—is found in meat, as well as in poultry and fish. "Meat is misunderstood," says Dr. Ramsey. "It is very nutrient-dense, and pasture-raised, grass-fed, and wild animals yield a better mix of fats, fewer calories, and more antioxidants like vitamin E and beta-carotene, plus a good dose of tryptophan, which is the main building block of serotonin."
Recipes to try:
• Perfect Pork Chops
• Grass-Fed Meatballs Marinara
• Beef and Kale Tacos

Stress-Busting Food #5: Farm-Fresh Eggs

Eggs are "one of the few foods that have both folate and vitamin B12, which are two molecules closely linked to having low mood and anxiety," explains Dr. Ramsey. He also notes that eggs are the top dietary source of choline, "one of the few nutrients that are actually linked to lower levels of anxiety." Eggs also provide vitamin D, a nutrient whose deficiency has been linked to mood problems. And try to opt for eggs from free-range chickens. Why? "When you get a real pasture-raised egg where the animal has lived outside while it was making that egg, you get more nutrients," Dr. Ramsey emphasizes. "You get more omega-3 fats, [and] that dark orange yolk means there's more carotenoids in there." Talk about a good egg.
Recipes to try:
• Egg Sandwich with Green Bean Slaw
• Eggs in Purgatory with Artichoke Hearts, Potatoes, and Capers
• Bibimbap at Home

Stress-Busting Food #6: Purple Potatoes

Whether it's French fries, mashed potatoes, or chips, spuds are a popular source of comfort in times of stress. There are various theories as to why carb-rich foods are so comforting, but Dr. Ramsey notes that eating carbs increases tryptophan (the same chemical responsible for that happy, relaxed, post-turkey buzz at Thanksgiving) as well as serotonin synthesis in the brain. So if potatoes are your carbs of choice, choose spuds that are smaller (with a greater ratio of skin to flesh) and more colorful. By choosing small, unpeeled purple potatoes over an Idaho, you get more nutrients, such as folate, phytonutrients, and fiber, without as much starch. "It's about little swaps," Dr. Ramsey says.
Recipes to try:
• Grilled Potato Smash
• Oven-Roasted Fries
• Haricot Vert, Edamame, and Purple-Potato Salad

Stress-Busting Food #7: Anchovies

Wild salmon gets a lot of press when it comes to its mood-elevating omega-3s, but Dr. Ramsey reminds us that there are other fish in the sea. He's particularly partial to anchovies as a great source of both healthy fat and iodine. Iodine is found in large doses in sea creatures and plants (making seaweed a great vegan source), and is essential for healthy thyroid function; an underactive thyroid can cause a myriad of health problems, including low energy and depression. As it turns out, anchovies are also a super-sustainable and affordable choice when it comes to seafood. Dr. Ramsey likes to make a kale Caesar with anchovy dressing and eggs for the ultimate stress-busting meal; follow his lead and use anchovies to amp up the umami in some of your favorite dishes.
Recipes to try:
• Happy Fish Salad Sandwiches
• Tuscan Kale Caesar Slaw
• Pasta with Spicy Anchovy Sauce and Dill Bread Crumbs

http://www.epicurious.com/articlesguides/healthy/news/happy-foods-destress-diet-doable-challenges?mbid=synd_cnholiday_food

Eggs Florentine

Nutritious, high-protein brunch option

For some reason spinach and eggs make the most delicious combination. Eggs Florentine is traditionally covered with a double cream or a Mornay sauce. This lighter, lower fat version uses crème fraîche, and as a breakfast dish, is a little easier on the stomach.

Although this dish looks really elegant, it only takes minutes to prepare. Pop it in the oven and sit and read the Sunday paper for 10 minutes while it is cooking. Scoop up the juices with some wholemeal or granary toast. Drink a glass of freshly squeezed orange juice with it to get the full benefit of the iron from the spinach, as vitamin C really helps your body absorb iron.

Method

1. Preheat the oven to 180°C.

2. Wash the spinach and put it into a saucepan with a knob of butter, a pinch of salt, some pepper and some grated nutmeg. Cover the pan and cook on a medium heat, stirring once or twice, until the spinach is wilted. Drain off any excess water.

3. Put the spinach into two ramekins (small glazed serving bowls), make a well in the center and carefully break an egg into each one.

4. Put a dollop of crème fraîche on top of the egg and then grate over some parmesan.

5. Pop the two ramekins into the oven and cook for 10 to 15 minutes, until the egg white starts to turn white and looks like it is just cooked. It keeps cooking for some time after it has come out of the oven and if you cook it too much the egg will overcook and go rubbery.

6. Grind some black pepper over the eggs and serve immediately with some hot wholemeal or granary toast.

Ingredients

• 300g fresh, young leaf spinach leaves
• 2 fresh, good quality free-range eggs
• 1 tbs crème fraîche, full or half-fat
• ½ tsp freshly grated nutmeg
• Pinch of salt
• Plenty of black pepper
• Parmesan cheese, grated

Vital Statistics

Serves: 2
Preparation: 10 minutes
Cooking: 10-15 minutes
Difficulty: Easy
Good for: Nutritious, sustaining Sunday brunch, high in protein and essential vitamins and minerals including iron

Calories (kcal): 209.9
Protein (g): 14.3
Carbs (g): 6.3
Fat (g): 14.2
Fiber (g): 3

http://www.realbuzz.com/articles/eggs-florentine/

Healthy Weight Loss 101: Foods That You Should Eat To Lose Weight Healthy

Obesity is one of the leading health problems in today's society. That being said, having excess weight will not only make you feel bad about yourself, it can also lead to health problems in the long run. This does not mean that one should resort to taking diet pills, surgery or skipping meals. For those who are interested in losing weight and improving their health, eating the right type of food combined with an active lifestyle will not only help shed those excess pounds, it can also make one feel awesome and healthy.

Beans

Our body needs protein to repair tissues and cells. Often, one turns to meat products to get their daily dose of protein; however, meats also contain saturated fats that are bad for our health. One alternative to meat is eating our beans, specifically black beans. Black beans are a good source of protein and a cup of these yummy beans has 15 grams of protein. Beans are also an excellent source of fiber so one would feel full longer.

Soup

Eating soup just before any meal will make you feel fuller and thus prevent you from eating more. Choose a soup that is broth-based and not cream based as the cream would add up to your calorie count. You can puree vegetables and add some leftover meat to your soup to make it taste better.

Eggs

Eggs are considered as one of the "superfoods" as they are low in calories, but contain protein, vitamins and minerals as well as mega 3 fatty acids. Studies show that one egg has about 15% of an average person's daily protein needs. A medium size hard-boiled egg has about 70 calories and the calorie adds up depending on the egg's size and how it is cooked.

Oats

Oats are one of the foods highly recommended by doctors and physicians around the world for people who are at risk of developing heart diseases. Oats are high in fiber and studies show that it helps reduce cholesterol as well as is a great antioxidant reducing the risk of cardiovascular diseases. Oats are also recommended for patients with diabetes as it helps to stabilize blood sugar.

Fruits and Vegetables

Eating fresh fruits and vegetables is excellent for those who crave sweets and needs fiber to fill them up quickly without the calories. Fruits such as avocados are feared as it is high in fats; however, these are good fats and actually good for one's health. They are also rich in fiber and protein.

There are no reasons why you can't eat healthy and yummy foods while still losing weight effectively. Hopefully these "superfoods" can help you lose weight and have a healthy and happy life.

http://ezinearticles.com/?Healthy-Weight-Loss-101:-Foods-That-You-Should-Eat-To-Lose-Weight-Healthy&id=8777273

10 Foods All Men Should Eat

10 essential foods for male health

A varied, balanced diet is the cornerstone of healthy living for everyone, yet healthy eating can sometimes mean different things depending on your gender. While there are some foods we should all be eating more of, men and women also have their own set of dietary requirements as well as their own unique health concerns. Here are 10 foods all men should eat.

Food for men 1: Tomatoes

Tomatoes are possibly one of the best "superfoods" around, and the popular fruit has particular benefits for men. Studies have suggested that the lycopene found in tomatoes may reduce risk of colorectal cancer, lower cholesterol and reduce the risk of heart disease; the leading cause of death in men. Research has also shown that men who frequently eat foods rich in lycopene may drastically reduce their risk of developing prostate cancer.

Food for men 2: Blueberries

Blueberries are another fruit that have been linked to a reduced risk of prostate cancer, thanks to their high levels of proanthocyanidins. However, blueberries' positive benefits for men don't stop there, as studies have also suggested that blueberries may be effective in reducing risk of heart disease, Type 2 Diabetes and age-related memory loss; a condition more prevalent in men than women.

Food for men 3: Brazil nuts

Snacking on nuts is great for heart health and good skin. However, Brazil nuts are particularly beneficial for men as they are packed with selenium; a powerful antioxidant which studies have suggested can boost sperm health and motility. Furthermore, selenium is also great for lowering "bad" cholesterol levels, preventing blood clots and lifting your mood.

Food for men 4: Broccoli

Broccoli - along with other cruciferous vegetables like cabbage and sprouts - contains a strong cancer-fighting chemical, sulphoraphane, which research has suggested may reduce men's risk of developing bladder cancer (a cancer more commonly affecting women than men), prostate cancer and colorectal cancer.

Food for men 5: Oysters

Oysters are the highest natural source of zinc; an essential requirement for men's fertility and sexual health. Zinc not only helps to maintain healthy testosterone levels in men, but it is essential for healthy sperm production.  On top of this, zinc deficiency may be responsible for hair loss in men, so an increased intake may benefit men's appearance as well as health.

Food for men 6: Whole grains

Whole grains are great for our health thanks to their high levels of vitamins, minerals and fiber. Most whole grains, including brown rice and oats, are particularly rich in B vitamins, which are good for general wellbeing and can also help alleviate depression. Individual B vitamins can also benefit male health in various ways. Studies have suggested that folate (vitamin B9) can keep sperm healthy, while biotin (B7) may help hair loss. Silica, also present in whole grains, could also help with healthy hair growth.

Food for men 7: Eggs

For men suffering from hair loss, eggs may also provide the perfect solution. Eggs are an excellent source of protein, which is essential for hair growth, as well as being rich in biotin (vitamin B7). Egg yolks are also a good source of iron, which some studies have suggested can alleviate hair loss, which can be caused by anemia.

Food for men 8: Pomegranate juice

Pomegranates are packed with antioxidants, vitamins and minerals, and research has suggested that drinking the juice of this "superfood" can help lower cholesterol - which can be high in many men as young as their 20s - and prevent hypertension. A study has also found that drinking just one 8oz glass of pomegranate juice a day could dramatically slow down the progress of prostate cancer.

Food for men 9: Garlic

Garlic is well known for boosting heart health, and a study on the effects of garlic consumption on males has shown that regularly eating garlic could help lower men's cholesterol levels. Furthermore, research findings published in the Journal of the National Cancer Institute have suggested that regularly eating garlic and onions could help lower men's risk of developing prostate cancer.

Food for men 10: Salmon

Salmon is not only a great source of protein, but it is an excellent source of omega-3 fatty acids, which can help address many of men's most common health complaints. Omega-3 fatty acids have been linked to lowered levels of "bad" cholesterol and can also reduce risk of many illnesses, including heart disease, colorectal cancer, prostate cancer and depression.

                

Food for men 6: Whole grains

Whole grains are great for our health thanks to their high levels of vitamins, minerals and fiber. Most whole grains, including brown rice and oats, are particularly rich in B vitamins, which are good for general wellbeing and can also help alleviate depression. Individual B vitamins can also benefit male health in various ways. Studies have suggested that folate (vitamin B9) can keep sperm healthy, while biotin (B7) may help hair loss. Silica, also present in whole grains, could also help with healthy hair growth.

Food for men 7: Eggs

For men suffering from hair loss, eggs may also provide the perfect solution. Eggs are an excellent source of protein, which is essential for hair growth, as well as being rich in biotin (vitamin B7). Egg yolks are also a good source of iron, which some studies have suggested can alleviate hair loss, which can be caused by anemia.

Food for men 8: Pomegranate juice

Pomegranates are packed with antioxidants, vitamins and minerals, and research has suggested that drinking the juice of this "superfood" can help lower cholesterol - which can be high in many men as young as their 20s - and prevent hypertension. A study has also found that drinking just one 8oz glass of pomegranate juice a day could dramatically slow down the progress of prostate cancer.

Food for men 9: Garlic

Garlic is well known for boosting heart health, and a study on the effects of garlic consumption on males has shown that regularly eating garlic could help lower men's cholesterol levels. Furthermore, research findings published in the Journal of the National Cancer Institute have suggested that regularly eating garlic and onions could help lower men's risk of developing prostate cancer.

Food for men 10: Salmon

Salmon is not only a great source of protein, but it is an excellent source of omega-3 fatty acids, which can help address many of men's most common health complaints. Omega-3 fatty acids have been linked to lowered levels of "bad" cholesterol and can also reduce risk of many illnesses, including heart disease, colorectal cancer, prostate cancer and depression.

http://www.realbuzz.com/articles/10-foods-all-men-should-eat/#pagination-top

13 Of The Best Baked Potato Toppings

Baked with Eggs

[The Cooking Jar]

Well this is a good idea. Farah, from the blog The Cooking Jar, has hollowed out baked potatoes before cracking in an egg, sprinkling over some bacon and cheese and sliding them back into the oven. She calls them Idaho Sunrise - and in 20 minutes you’ll have a baked potato with a runny-yolked egg inside. And breakfast? Sure thing. “Pop this one in the oven in the morn,” she says, “and you’ll be eating breakfast like a champ.”

Vegan, Skinny-Style

[Lunchbox Bunch]

We often think of creamy, cheesy toppings for our baked spuds, but Kathy at the blog Lunchbox Bunch has come up with this tasty vegan Skinny-Style topping, which includes tomatoes, coriander, chives and a little soy yoghurt stuffed into a baked sweet potato. Check out the recipe, and some more baked potato ideas on her website.

Spicy and Baked Twice

[The Healthy Family and Home]

Here’s a baked potato that’s super healthy. It’s vegan, dairy-free, gluten-free and suitable for those on a paleo diet, too. You just scoop out the insides of a baked potato, mix with the turmeric, red pepper flakes and other ingredients and then pop back into the oven to warm up again. The turmeric gives it a sweet, fragrant flavour as well as a vibrant yellow colour. Check out the recipe for these spicy turmeric twice-baked potatoes at the blog Healthy Family and Home.

Broccoli Cheese

[Cinnamon Spice and Everything Nice]

“Broccoli loves cheese and garlic,” Reeni from the blog Cinnamon Spice and Everything Nice writes, about this broccoli cheese baked potato recipe. A creamy garlic-cheese sauce, made with Gouda and sharp Cheddar, with broccoli florets. Perfect for pouring all over a freshly-baked spud. Oh, and crispy bacon is a suggested optional extra.

Feta, Olives, Sundried Tomatoes

[Lunchbox Bunch]

Here’s a gorgeous baked sweet potato. It’s from the blog Gourmande in the Kitchen and is stuffed with feta, olives and sundried tomatoes. The recipe’s creator, Sylvie, says that the potato “will satisfy those salty/sweet cravings with the tastes of the Mediterranean.”

Taco Baked Potatoes

[Six Sisters Stuff]

Baked potatoes are so versatile you can even pretend that they’re actually taco shells and load them up with minced meat, cheese, olives and sour cream. This idea for baked potato tacos comes from the blog Six Sisters. Chop up a load of toppings and salads and let everyone top their own for a DIY dinner.

Quinoa, Cranberry and Kale

[Leslie Durso]

How about this for a stunning-looking vegan dish? A sweet potato baked and then stuffed with quinoa, kale, sliced almonds and cranberries, courtesy of Leslie Durso. It’s colourful, healthy and protein-rich, too.

Apple and Bacon-Stuffed

[How Sweet It Is]

Wait. A baked potato topped with caramelised apple pieces and golden bacon? That sounds like all sorts of heavenly, right there. Jessica from How Sweet It Is scoops out the sweet potato flesh after baking it and then mashes in some goat’s cheese and spices before piling on the cooked bacon and apple.

Mini Pizza Spuds

[Frugal Momeh]

As if jacket potatoes couldn’t get any cuter - Elizabeth from the blog Frugal Momeh came up with these mini pizza baked spuds topped with cheese and pepperoni slices. And because they’re tiny, they bake in around half an hour. But don’t make them just for the kids. Elizabeth writes: “They are fun enough for even the pickiest kid but delicious enough that adults will be fighting over the last one.”

Cajun Crab

[Thyme and Tamarind]

We don’t see seafood enough on baked potatoes, do we? Which is why these Cajun Crab-stuffed baked potatoes are such a brilliant idea. They were created by Dala, from the blog Thyme and Tamarind. “The next time you have a comfort food craving, make these spicy and creamy stuffed potatoes,” she says. “You’re going to love it. You may also wish you were walking the streets of New Orleans with a beignet in one hand and a cafe au lait in the other.”

Cheese, Bacon and Spring Onion

[The Girl Who Ate Everything]

It was about time we had another cheese and bacon-topped potato. These Ultimate Twice-Baked Potatoes from The Girl Who Ate Everything, are fluffy in the centre and rich with melted cheese, crispy bacon and sliced spring onions.

Lentil, Chard, Pistachio and Feta

[Happy Hearted Kitchen]

“A no fuss week night meal, with a few extra sprinkles to make it jazzy,” is how Jodi, from the blog Happy Hearted Kitchen introduces this baked sweet potato with chard, feta, lentils and pistachios. Creamy feta, earthy lentils, crunchy pistachios on soft sweet potato flesh… we’re off to stick the oven on.

What are your favourite baked potato toppings? Have any of these recipes given you inspiration to try something new?

https://uk.lifestyle.yahoo.com/13-of-the-best-baked-potato-toppings-100339703.html