TOMATOES ARE A HAPPINESS FOOD!

We all know tomatoes are good for us and are a food we definitely need as a part of our diets.  Here is a reason that might surprise you; tomatoes are a happiness food.  Tomatoes are rich in lycopene which helps maintain good mood by preventing the formation of inflammatory compounds that are associated with depression.  There are other mood enhancers in tomatoes, too, such as folate, magnesium, iron, vitamin B6.  The iron and vitamin B6 are both needed by the brain to produce important mood-regulating neurotransmitters such as serotonin, dopamine, and norepinephrine.

So, eat your tomatoes and tomato products and be happy!

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WALNUTS ARE NATURE'S MULTIVITAMIN AND A HAPPINESS FOOD

Walnuts are sometimes called the multivitamin designed by nature!  If walnuts are not currently a part of your diet, they should be!  Consider this list of vitally important nutrients packed into a little walnut:

• trace minerals
• macronutrients
• magnesium
• copper
• iron
• manganese
• zinc
• calcium
• omega-3s
• folate
• other B vitamins

And I have probably missed one or two!  And by the way, walnuts are also considered 'happiness food."

COFFEE IS A BRAIN FOOD

Or should we say coffee is a happiness beverage?  However you look at it, coffee with caffeine causes an increase in dopamine, which is how it boosts confidence, focus, and mood.  No wonder some of us are unbearable until we get our morning shot of coffee!  And did you know that 1 cup of coffee has more antioxidants than a glass of grape juice or one serving of spinach?  Coffee also has 2 phytonutrients - norharman and harman - which function like a class of antidepressants called monoamine oxidase inhibitors.  A few cups a day of coffee and people have a decreased risk of brain disorders such as depression and dementia.  Coffee has been shown to boost mental ability, focus, and mood.  So go ahead and enjoy a couple of cups (unless your doctor has told you otherwise!) but be wary of adding sugar and cream!  Learn to enjoy your coffee black!

DARK LEAFY GREENS ARE BRAIN FOOD!

Continuing on the theme of happiness foods or brain foods, let me say that your mother was right; eat your vegetables, especially the dark leafy ones such as arugula.  Dark leafy veggies are among the most nutrient-dense foods we eat.  Folate, which helps to protect us from depression, originates in the leaves of plants.  It's name even comes from the Latin word folium which means leaf.  Greens are also rich in calcium, important because calcium triggers the release of neurotransmitters every time a neuron fires.  Greens are also good fiber foods.  Many may wonder what fiber has to do with the brain since we always think of it as for the gut.  And that is true.  Fiber is essential to maintaining a healthy gut and a healthy gut is crucial for the proper absorption of nutrients.  Here is a surprising fact; diets low in fiber have been linked to depression and increased risks of suicide!  So yes, fiber is a happiness food.  These healthy leafy greens also contain another of our happiness nutrients - magnesium.

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BE CAREFUL ABOUT ELIMINATING BEEF FROM YOUR DIET

There is a reason we have so many different types of foods and one should be careful about eliminating any one particular food from one's diet.  Beef has often gotten a bad rap, and many avoid it in their diets.  But as I repeatedly state on this blog, never eliminate a food on a permanent basis without discussing it with your doctor. There are many reasons your doctor may feel you need to eliminate certain foods for various health reasons. However, it should be discussed with your doctor. Again, I repeat, eat everything in moderation for a healthy balanced diet and choose the low-fat versions. Would you believe red meat is brain food?  Red meat contains heme iron, the most absorbent form of iron.  The brain needs a constant flow of oxygen to operate, and oxygen depends on having iron.  Red meat helps to maintain the iron needed for our blood cells to keep that oxygen flowing to the brain.

Red meat is also a good source of vitamin B12, one of the components needed for our happiness quotient.  It is also one of the very best sources of zinc.  Research suggests that good zinc levels improve academic performance!

When possible, buy grass-fed beef and you will get 300 to 500% more CLA (conjugated linoleic acid - increases blood flow to the brain) than you will with conventional beef.

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BUTTER FOR THE BRAIN

Continuing on the theme of the last few days, today's post is on butter and it's effect on your happiness.  Yes, butter, especially from grass-fed cows, does contribute to your happiness.  First and foremost, this is not to say you should start smothering your food in butter; absolutely not!  When it comes to food, moderation is always the key!  In other words, throw out the artificial margarine and add a little butter to your food on a daily basis because butter is a brain food.  Consider:

• Butter has vitamin A which is used to promote the production of neurotransmitters such as dopamine that are the key players in mood and memory.
• Vitamin D is present in butter (see the previous post for benefits to your happiness).
• Vitamin B12 is also in butter (again, see the previous post for benefits).
• If possible, buy butter from grass-fed beef.  This adds the critical omega-3 fatty acids which help to keep down inflammation and promotes the growth of new brain connections.  This butter also contains higher levels of a special fat known as CLA or conjugated linoleic acid which increases blood flow to the brain, extends the life of brain cells, and counteracts the effects of the stress hormone cortisol.

Foods have a positive effect your health when used in small amounts on a consistent basis.  Gorging on a particular food once in a while is not helpful and often can be harmful.  Use a small amount of butter daily, not gobs of it when you want.

Not a brand endorsement. 

Used for reference only.

THE NUTRITIOUS EGG IS A HAPPINESS FOOD

In spite of the negative press eggs received several years ago, the standard barnyard egg is a nutritional powerhouse!  If you wanted to create the perfect brain food, you would find most of what you need in the egg.  Here is a list of these "happiness" compounds found in the egg:

• Vitamin B12 - This vitamin is crucial for the nerve cells and deficiency in vitamin B12 causes irritability, depression, and cognitive decline!
• Folate - Needed to keep the brains neurotransmitter factories humming along.
• Iodine - Iodine is essential for proper thyroid functioning.  This is important because an underactive thyroid causes lethargy, depression, and weight gain.  And weight gain also has an effect on happiness.
• Vitamin D - When your supply of vitamin D gets low, chances for depression, dementia, PMS all increase.

The above list is only a partial nutrition list of the egg, but it is the main nutrition in the egg that does play a role in your happiness!

Did you ever think that a simple egg could be so important to your "Happiness Quotient?"

HAPPINESS AND FOOD

What you eat does affect your happiness!  Food is what fuels everything about your body and what you eat controls your body from head to toe!  Food is directly linked to three areas of brain function that create our ability to be happy!  The first is the capacity to think, focus, plan, and remember - what we will call "foods for thought."  The second is emotional regulation - foods for good mood.  The third is the ability to control anxiety and the power to push through to a deadline, etc - foods for brain energy.  Yes, what you eat does control all these parts of your life.  Here are some ways you can control these areas.

• Cut back on eating processed foods.  Most processed foods are loaded with sugar.  Too much sugar contributes to shrinkage of key brain areas involved in mood regulation.
• Eat more whole-grains, vegetables, and fruits.  Plant foods contain minerals and phytonutrients that are scientifically known as the "Essential Elements of Happiness."  These consist of vitamins A, B12, D, E, Folate, iodine, magnesium, calcium, iron, fiber, and omega-3 fatty acids.  These are substances the brain needs to function optimally.
• When possible, opt for grass-fed meat.  Grass fed meat typically has more omega-3s.  Omega-3s promote formation of new brain connections.
• Eat a variety of whole foods.  Branch out and eat healthy foods you may not particularly enjoy or are not used to.  Keep variety in your diet so you don't "burn out" on the healthy foods you eat.  Remember this; the greater range of whole foods you eat, the broader the range of brain-boosting nutrients your diet will contain to help your brain keep you happy!

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EAT MORE BEEF?

I know many of you are going, "WHAT?"  Just hang on and finish reading this post!  Often what I write about on this blog is from research I do for my own health.  A little background on me for those of you who don't already know.  I was born with severe allergies and a very rare blood.  Oh, my type is 0-Negative but there is something about my blood (I don't understand this enough to explain it) that puts it in an elite class worldwide.  I have had health problems all my life but with God's grace I have lived a normal life.  I have a list of health problems a mile long, so to speak.  Some of those are leukocytoclastic vasculitis, lupus, arthritis, fibromyalgia, diabetes, high blood pressure, osteoporosis, heart problems, etc.  I have had breast and colon cancer.  I merely state this to let you know that if you are battling an illness, I understand.  And please remember when reading my posts, I have no medical training.  But research into my health has saved my life and that is what I share with you.  You will notice that any real medical advice I post also shows the medical resource so you can check it out on your own, if you so desire.

Back to my original couple of sentences here.  At my check-up a few years ago, I had a lot of blood work done.  When I met with the doctor to discuss results.  I was floored to discover I am extremely low on vitamin-D and B vitamins.  I am so low on vitamin-D that I have to take prescription pills for it for the next 2 months then have it checked again.  (The doctor told me over the counter pills would not help my situation, at this point.) Actually, I only have about a 5th of the needed amount.  And I have to have a vitamin-B shot monthly for a few months.  The doctor and I discussed this and as always, I came home and started my research.  No wonder the doctor asked if I eat beef!  I have recently wandered away from meat, I don't enjoy it. At the above-mentioned blood work my Vitamiin-D was almost nonexistent again.

Many stay away from beef thinking it is a bad thing.  Well, hello, think again.  According to the California Beef Council and some nutritionists with a large chain of health food type grocery stores, there are 29 cuts of beef that meet government guidelines for lean.  That is too many to list but here are some of the more popular ones; tenderloin, sirloin, and 95% lean ground beef.  These have less than 10 grams of total fat, less than 5 grams of saturated fat, and less than 95 mg of cholesterol per a 3-oz (USDA recommended serving size of meat) serving. Here is an important part, beef has 8 times more vitamin B12, 6 times more zinc, and 2 1/2 times more iron than a skinless chicken breast.

This is just for your information, not a recommendation to change your diet.  I will be adding an additional meal or two of beef a week to my diet even though I don't particularly like meat.

And by the way, I wouldn't pay much attention to the politicians who want to do away with cows to save the environment. That is crazy.

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REFRIGERATING FRESH FRUITS AND VEGETABLES

Are you aware that some fresh fruits emit ethylene, an odorless, colorless gas?  This gas speeds ripening and can lead to the premature decay of ethylene-sensitive vegetables.  How you store your fruits and vegetables can determine their time to decay and thus whether or not you wasted your money by purchasing and storing them.  As an example, spinach or kale in the same vegetable bin as peaches or apples will turn yellow and limp in only a couple of days because they are sensitive to the gas released by the fruit.  

The following is a list of gas-releasing fruits, some should be refrigerated, and some should not.  (R) indicates they should be refrigerated.  If there is no (R), do not store in the refrigerator.

• apples (R)
• apricots (R)
• avocados*
• bananas that are unripe*
• cantaloupes (R)
• figs (R)
• honeydew melons (R)
• nectarines
• peaches
• pears
• plums
• tomatoes*

*Note avocados and tomatoes should be stored at room temperature until fully ripe.  Afterwards they may be stored in the refrigerator. Very ripe bananas may be stored in the refrigerator.

Never store the following fruits and veggies with the above listed ones as this will cause them to deteriorate too quickly:

• bananas
• broccoli
• Brussels sprouts
• cabbages
• carrots
• cauliflower
• cucumbers
• eggplants
• lettuce
• other leafy greens
• parsley
• peas
• peppers
• squashes
• sweet potatoes
• watermelons

Perhaps this information will help you to preserve the freshness of your fruits and vegetables just a little longer.

BREAKFAST CEREAL

Eating breakfast is essential for good health.  But not just any breakfast will do.  If you are always in a rush and rely on grabbing a box of cereal for yourself and/or your family here are a few tips:

• Stay away from sugary coated cereals.  Be very careful about this and always read the label.  It is best to stay completely away from sugary cereals.  If, however, you are tempted to give in, compare labels and buy the one with the least amount of sugar!
• Again, read the label.  Buy a cereal that has a whole grain as the first item listed in the ingredients.
• Buy cereals that list 4 to 5 grams of fiber per serving, especially for adults.
• Buy cereals that have at least 5 grams of protein per serving.
• Beware of packaging. Going down the cereal aisle in a hurry the "healthy" notice may grab your attention. For instance, in the picture below it points out how soluble fiber helps lower cholesterol. Look at the nutritional label and you will see a serving contains less than 1 gram of soluble fiber. It also says Gluten Free in large letters on the front of the box. Of course, it is gluten free, it is oats and gluten comes from wheat.

And remember this, you are the adult in your house.  Don't say, "But my kids won't eat that."  First of all, given the choice, kids will almost always choose the sugary cereal they see advertised everywhere.  You are the adult and you are in charge of taking good care of your children.  Buy only healthy choices and them give them a choice between two.  They are still getting a choice and you are giving them a healthy cereal.  Start your children out with healthy choices and those will become their favorites.

 

POPCORN IS A WHOLE GRAIN

 That's right, popcorn is a whole grain.  If you have problems getting enough whole grains into your diet, you can add popcorn to your list of foods.  And would you believe it, one serving is 3 cups popped!  Now to keep that healthy, it should be 3 cups of air-popped corn.  Loading down popcorn with salt, butter, unhealthy oils, etc takes away the healthy reason for eating it.

FRESH GREENS AND NUTRITIONAL VALUE

It is best to eat fresh greens as close to the day they are picked as possible.  While the fiber and mineral content of fresh greens stay potent, the vitamin C, folate, and antioxidants leak out due to heat, light, and oxygen.  Once harvested, greens begin to lose moisture causing the above-mentioned nutrients to break down.

Remember that on average the time from the farm to your produce section is around 6 to 7 days.  So take them home and use them in a day or two, if possible.

Penn State University did a study a few years ago on fresh spinach.  The study found almost a 50% reduction in folate and in vitamin A after 8 days of refrigeration.  Just a little something to keep in mind when you purchase and eat fresh greens.

CALORIES FROM WHOLE-GRAINS VS PROCESSED GRAINS

Okay, a calorie is a calorie is a calorie.  That is a long-established fact and must be considered when watching one's weight.  However, there was a small study done a few years ago by a group of scientists from Pomona College in California that showed it is how the body processes the different calories that can make a small difference.  These scientists divided people into two groups, A and B.  They fed these groups cheese sandwiches, but group A had sandwiches made with real cheese on whole-grain bread while group B had sandwiches made with processed cheese on white bread which is fiber stripped.  They made sure the sandwiches in both groups had the same number of calories.  The journal Food and Nutrition Research published the study findings.  The study found that group B (processed sandwiches) had the rate of diet-induced thermogenesis - the number of calories you burn eating and digesting - reduced by about 50% over group A.  It was estimated that just that one sandwich could create a rise in metabolism (thermic effect) to account for about 10% of a typical person's daily calorie expenditure.

The take-away from this study is that not only are whole-grains better for you nutritionally, but they may also essentially be lower-calorie even though not in numbers.

If you are trying to lose weight, maybe you should throw out any products that aren't whole-grain and replace them with those that are. 

WHAT IS A WHOLE GRAIN?

People are often confused about what "whole-grain" actually means.  It is important when reading nutritional labels that the word "whole-grain" is used, without that your bread, etc does not contain a whole grain!

Simply put a whole grain is in its initial form of three parts.  A grain, simply stated, is a seed!  Seeds have three parts:

• The Germ (the part that sprouts) which is vitamin and oil rich.
• A Starchy Coating that feeds the germ.
• A Layer of Bran (protects the nutritious package) that is high in fiber and antioxidant rich.

Whole grains are not refined and still contain all three parts.

Refined grains usually consist of only one part of the seed.

Whole Wheat White Bread

For those who are wondering about the whole wheat white bread, it is a good choice.  It is made from an albino variety of wheat that contains all the nutritional value of the darker wheat.  If you can't get your youngsters (or adults) to eat the darker version, go for the white version.  This is a good alternative and an easy way to "trick" your picky eaters into eating something that is actually good for them! Personally, I recommend you never bring refined white bread into your house. Get your family eating something better for them.

Not a brand suggestion.

For reference only.

SALMON AND OMEGA-3 FATS TO PROTECT YOUR HEART

Omega-3s are the good fats (yes, there are good fats!).  These fats protect against cardiovascular disease; they lower blood pressure, reduce arterial inflammation, and help the heart to beat at a steady rhythm.  If you are wondering how to get more Omega-3s in your diet, consider salmon.  A 3.5-ounce fillet of wild-caught Alaskan salmon has 1400 mg of omega-3s.  That is 560% of your daily need!

Note:  If you don't like salmon (I have raised my hand here!) try striped bass (800 mg) or rainbow trout (600 mg).  If you don't like fish (I don't), try nuts.  There are many nuts and plant foods high in omega-3s.

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SILENT STROKES

A study published in the journal Neurology found that a quarter of older adults may suffer from so-called silent strokes, small areas of damaged brain cells that may contribute to memory loss, a symptom of Alzheimer's and dementia.  This information shows how important it is that we take measures to prevent strokes therefore keeping our brains healthy and hopefully ward off memory problems as we age.

This study consisted of 658 men and women all age 65 or older.  None of the subjects had been diagnosed with dementia or serious memory problems.  174 of these men and women showed evidence of silent strokes.  Silent strokes do not cause any obvious symptoms.

To take care of your brain and hopefully lower the risk of stroke, work on the following steps:

• If you are a smoker, stop!  If you don't smoke, don't start!  Smokers definitely have an increased risk of stroke and Alzheimer's.
• Get regular exercise and do your best to maintain a healthy weight.
• Keep your blood pressure under control.  This is where diet comes in.  Avoid or reduce the amount of salt in your diet and follow any instructions from your doctor if you currently have high blood pressure.
• Lower your cholesterol levels.  High levels of bad (LDL) cholesterol are associated with stroke risk.  Again, your diet is key here.  Follow doctor's orders and make necessary dietary changes!

It is your life.  You are responsible for your own diet and exercise!!

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TIME TESTED WEIGHT LOSS TIPS

 

• This weight loss tip is from a 1974 publication, but it is good advice still today:  Never go on a diet when you're under a lot of stress.  And isn't that the truth?  Talk about setting oneself up for failure!  This was good advice in 1974 and it is still good advice today.
• This tip is from a 2006 publication: Eating too little can backfire.  Never have less than 1200 calories a day--or you may slow your metabolism down.  Good advice, however, let me add you should follow your doctor's guidelines.  If he/she puts you on 1,000 calories a day, there must be a reason why.
• This timeless tip is from a 1966 publication and is still very good advice today:  Cut down, not out: Trim portions of food instead of removing entire categories of food ie carbs, fats, etc.  Never cut out an entire category of food without consulting with your physician!

BRUSSELS SPROUTS AND CANCER

Do not turn your nose up to Brussels Sprouts!  These tiny vegetables are an excellent source of Vitamin C, a good source of protein, folate, vitamin A, iron and potassium.  They also contain bioflavonoids and indoles which protect against cancer.  Try new recipes, experiment until you find a way you enjoy these healthy little vegetables.

You may wonder if something as simple as Brussels sprouts can really help protect you against cancer.  The answer is yes, especially breast, uterus, and prostate cancers.  Thus, both men and women need to have Brussels sprouts in their diets.  They have high amounts of bioflavonoids and indoles, plant chemicals that protect against cancer.  These natural chemicals help to prevent cell damage and mutation caused by unstable molecules released when your body burns oxygen.  They inhibit hormones that promote tumor growth.  The indoles are especially active against estrogen, a hormone that stimulates growth of some breast cancers!

Can Brussels Sprouts keep you from getting cancer?  Maybe not.  But why not give yourself that extra protection?  Even if cancer does or has developed, they may slow down tumor growth and the spread of the cancer.

Tip:  Frozen Brussel sprouts are fine, they retain almost all their nutrients. If you are buying fresh Brussel sprouts, buy the ones that are small, bright green, and have tightly packed leaves.  If they have yellow patches, they are aged and may have a bitter taste.  Do not overcook Brussels sprouts as that will destroy vitamin C and they will taste bitter.  Cook only until crisp tender. 

PROTEIN IN CORN

While corn is high in both starch and protein, it lacks two essential amino acids (lysine and tryptophan) making it unsuitable as a protein substitute.  To receive protein benefits from corn, it should be consumed with beans and/or other legumes.  Corn when combined with legumes provides a complete protein.

EATING BREAKFAST

 

If you read this blog often, you know I try to stress the importance of eating breakfast.  But that is not just any breakfast.  A cup of coffee and a cinnamon roll does not a healthy breakfast make!  This is what an "ideal" breakfast should consist of: 

• whole grains (oatmeal, whole-grain toast, etc)
• fruits or vegetables (berries or fruit on cereal, on yogurt, in scrambled egg, etc.)
• lean protein (soy, egg, lean meat, etc)
• low-fat dairy (milk, yogurt, cheese, etc)

I saw this picture (an old cooking light picture) below and thought it would be a good example of a healthy breakfast.  You have a whole-wheat tortilla, fruits/vegetables, lean protein, and you can include dairy by whipping the egg with some milk before scrambling or by eating this with a small amount of yogurt or milk.

While it may not be possible to eat like this 365 mornings a year, it should be your goal to eat a healthy breakfast as often as possible!

KIDS IN THE KITCHEN

Note: This is a repost of a 2019 post. This granddaughter will be 18 later this month and she still enjoys cooking and baking. Being a high school Senior and holding down a job keeps her pretty busy now so there is less time for cooking and baking.

Don't be one of those parents who refuses to allow your children in the kitchen.  Allowing your kids to participate in the preparing of meals will help them to have a better understanding of foods and will cause them to try more foods.  Kids love to eat what they make!  This is an excellent way to get them to try new and healthy foods.  One of my granddaughter's favorite activities is helping me in the kitchen.  One of her favorite foods is our healthy pear-pecan cakes that she bakes.  This is a picture of her in action creaming ingredients for said cakes when she was six years old. She is now 14 years old and she cooks and bakes as often as she can. She bakes dessert for 250-300 homeless once every month. When she's at my house I can leave the meals to her. The best part? She eats healthy foods routinely.

CUTTING BACK ON SUGAR

Today's post is basically a continuation of yesterday's post about sugar.  I thought I should probably add some additional information so I will dedicate today's column to sugar also.  

• Sugar is listed in many different forms on the nutritional labels you should be reading.  If it appears within the first 5 ingredients listed on packaged foods, move on to another item.  You need to be aware that the following are all different ways of "saying" sugar:

1. sugar (of course)
2. brown sugar (white sugar with molasses added)
3. corn syrup
4. dextrose
5. fructose
6. high-fructose corn syrup (a highly processed form of sugar made from corn starch and fructose)
7. honey (natural sweetener that contains fructose and glucose)
8. molasses (this is made by boiling down sugar from sugar cane)
9. sucrose (plain white sugar)
10. turbinado (made by spinning sugar cane extract in a centrifuge or turbine to create large brown crystals)

• You can be drinking a lot of added sugar if you choose products labeled "cocktail," "punch," etc rather than 100% juice.  You can even lower the natural sugar from 100% fruit juice by mixing your juice with a little seltzer or plain water.
• Acidic foods often have sugar added to cut the acidity.  Check the labels on tomato products especially.  You will find different brands have different amounts of sugar.  As a diabetic, I always check the labels when I buy a jarred or canned spaghetti sauce.  It is amazing the variations in sugars.

If you cut your sugar consumption in half, you will be amazed at how much better you will feel.

SUGAR - NUTRITIONALLY

Basically, in a nutritional sense we really don't need added sugar. According to Audrey Cross, PhD, MPH, a retired professor from Columbia University's School of Public Health, "Sugar is a form of energy, or calories, and nothing else."  There are really two ways we get sugar.  One is by eating "sweets" and the other is by eating healthy foods that naturally contain sugar, such as fruits.  Yes, eating an apple floods your body with sugar just as a lollipop does.  There is, however, a difference in how your body receives these sugars. First, and this is important to remember, with the lollipop your body is just getting a jolt of sugar.  With the apple, your body is also getting fiber, vitamins, and antioxidants, all important for your health.  Also, it is important to note that your body absorbs these two types of sugars differently.  The body converts natural sugar (from fruit) to glucose and breaks down the sugar more slowly, keeping the blood sugar levels sustained.  With the lollipop, etc, the body absorbs the sugar quickly causing problems with blood sugar levels. 

It is possible to eat refined sugar and still be eating a healthy diet.  But the amounts of refined sugar should be kept to a minimum.  In a 2000 calorie a day diet, 32 grams of added sugar is allowed.  The problem comes in to play when we fail to realize just how much sugar we are eating daily.  For instance, one cup of presweetened cereal can contain up to 20 grams of sugar.  That is well over half of ones daily allotment!

Learn to read food product labels.  You might be surprised the added sugar you are eating on a regular basis.  For instance, the following products often contain sugar: salad dressings, canned soup, breads, frozen foods, especially breakfast foods, etc.