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

The vegetarian diet

For vegetarians who eat dairy products and eggs, a healthy diet is the same as for anyone else but without meat or fish.

A healthy vegetarian diet contains plenty of fruit and vegetables and starchy foods, some non-dairy sources of protein such as eggs and beans, some dairy products and just a small amount of fatty and sugary foods.

Healthy eating

The eatwell plate shows you the different types of food you need to eat, and in what proportions you need to eat them, to have a balanced and healthy diet.

You do not need to get the balance exactly right at every meal, but try to get it right over longer periods, such as a whole day or week. Choose options low in fat, salt and sugar whenever you can.

As outlined in the eatwell plate, you should eat:

Plenty of fruit and vegetables

Try to eat at least five portions of fresh, frozen, canned, dried or juiced fruit and vegetables a day. As well as vitamins and minerals, fruit and vegetables provide fibre, which aids digestion and prevents constipation.

Find out more in 5 A DAY: what counts?

Plenty of potatoes, bread, pasta and other starchy foods 

Starchy foods such as potatoes, bread, cereals, rice and pasta should make up about a third of the food you eat. Where you can, choose wholegrain varieties.

You should eat some starchy foods every day as part of a healthy balanced diet. Starchy foods are a good source of energy and the main source of a range of nutrients in our diet. As well as starch, they contain fibre, calcium, iron and B vitamins.

Some milk and dairy foods

Milk and dairy products, such as cheese and yoghurt, are good sources of protein, calcium and vitamins A and B12. This food group includes milk and dairy alternatives, such as fortified soya, rice and oat drinks, which also contain calcium. 

To make healthier choices, go for lower-fat milk and dairy foods.

Some eggs, beans and other non-dairy sources of protein

Pulses include beans, lentils and peas. They are a low-fat source of protein, fibre, vitamins and minerals, and they count as a portion of vegetables. Nuts and seeds are also a source of protein and other nutrients. Pulses are particularly important for people who do not get protein by eating meat, fish or dairy products.

Other non-dairy sources of protein include eggs and meat alternatives, such as tofu, mycoprotein (such as Quorn), textured vegetable protein and tempeh.

You need to eat a variety of different sources of protein to get the right mixture of amino acids, which are used to build and repair the body’s cells. 

Just a small amount of foods and drink
high in fat and/or sugar 

These include spreading fats, oils, salad dressings, cream, chocolate, crisps, biscuits, pastries, ice cream, cakes, puddings and fizzy drinks. Only eat a small amount of these foods. Foods in this group mainly provide energy in the form of fats andsugars, but may may only provide a very small amount of other nutrients.

Getting the nutrients you need

It's important to vary what you eat. Some nutrients are found in smaller amounts in vegetarian sources or are less easily absorbed by the body than those in meat or fish.

Contrary to popular belief, most vegetarians usually have enough protein and calcium (found in dairy products) in their diet.

However, if you don't plan your diet properly, you could miss out on essential nutrients. For example, vegetarians need to make sure they get enough iron and vitamin B12 in their diets.

Being vegetarian during pregnancy and beyond

During pregnancy and when breastfeeding, women who follow a vegetarian diet need to make sure they get enough vitamins and minerals for their child to develop healthily.

Find out more about vegetarian and vegan mums-to-be.

If you are bringing up your baby or child on a vegetarian diet, you need to make sure they eat a wide variety of foods to provide the energy and vitamins they need for growth. 

Find out more about vegetarian and vegan babies and children.

Getting enough iron

Vegetarians are more likely to have lower iron stores than meat eaters. Good sources of iron for vegetarians include:

• eggs
• pulses
• dried fruit
• dark-green vegetables such as watercress, broccoli and spring greens
• wholemeal bread
• fortified cereals (with added iron)

Read more about iron. 

Getting enough vitamin B12

Vitamin B12 is needed for growth, repair and general health. Vitamin B12 is only found naturally in animal products. If you regularly eat dairy products or eggs, you probably get enough. However, if you only eat a small amount or avoid all animal products, it’s important to have a reliable source of vitamin B12 in your diet.

Good sources of vitamin B12 include:

• milk
• cheese
• eggs
• fortified yeast extracts such as Marmite
• fortified breakfast cereals and fortified soya products

Read more about B vitamins.

Vegetarian sources of omega-3 fatty acids

Omega-3 fatty acids, primarily those found in oily fish, can help maintain a healthy heart and reduce the risk of heart disease when eaten as part of a healthy diet.

Sources of omega-3 fatty acids suitable for vegetarians include:

• flaxseed (linseed) oil
• rapeseed oil
• soya oil and soya-based foods, such as tofu
• walnuts
• egg enriched with omega-3

Evidence suggests that vegetarian sources of omega-3 fatty acids may not have the same benefits for reducing the risk of heart disease as those in oily fish.

However, if you eat a vegetarian diet, you can still look after your heart by eating at least five portions of a variety of fruit and vegetables a day, by cutting down on food that is high in saturated fat and by watching how much salt you eat.

http://www.nhs.uk/Livewell/Vegetarianhealth/Pages/Vegetarianmealguide.aspx