Year 3, Day 194: Mood Foods

Staying at the hotel means a hotel breakfast. Usually a big omelet for me, and some kind of sugar-shock for Ruby. Ordinarily we'd carry a lot of stuff back for Emily and the baby (who sleep late) but they're not staying at the hotel, so it's just us. As usual, there's very few people at breakfast, and Ruby is the only kid for MILES.

Breakfast
Omelet with mushrooms, onions, peppers, cheese, ham
honey dew, cantaloupe
almonds, cashews, apricot

lunch:
turkey/cheese/sweet peppers/onions rollup
diet dr. pepper

dinner;
more almonds and some tamari almonds
brisket, turkey
heirloom tomato salad

Mood Foods
Your brain depends on a variety of nutrients to keep itself balanced. Cheetos and beer are not on the list. The scoop on six snacks that will help kick your mind into gear

Your Mood: Anxious
You need to stay sharp through a grueling job interview.

Your Meal: Half a grilled-chicken wrap at lunch, hold the mayo

Here's Why: Eating between 4 and 5 ounces of protein helps your brain create dopamine and norepinephrine, neurochemicals that keep you alert, says Judith Wurtman, Ph.D., author of The Serotonin Power Diet.

Your Mood: Stressed
You have to meet a deadline without being overwhelmed.

Your Meal: A handful of sesame seeds while you're working

Here's Why: Stress hormones can deplete your body's supply of magnesium, reducing your stress-coping abilities and increasing your risk of developing high blood pressure, says Elizabeth Somer, R.D., author of Food & Mood.

Your Mood: Restless
You need some serious shut-eye before the big day.

Your Meal: Nonfat popcorn half an hour before you go to bed

Here's Why: The carbs will induce your body to create serotonin, a neurochemical that makes you feel relaxed. "Make sure it's fat-free, because fat will slow the process of boosting serotonin levels," says Somer.

Your Mood: Depressed
Problems at home are doing you in.

Your Meal: Grilled salmon or sushi for dinner

Here's Why: A study in Finland found that people who eat more fish are 31 percent less likely to suffer from depression. And skip sweet, simple carbs -- the inevitable sugar crash can actually deepen depression.

Your Mood: Insecure
Your confidence is waning as the night wears on.

Your Meal: A snack-size chocolate bar when she's in the bathroom

Here's Why: Chocolate contains a host of chemicals to brighten your mood, Somer says, including anadamine, which targets the same receptors as THC, and phenylethylamine, which produces a cozy, euphoric feeling.

Your Mood: Flummoxed
You've forgotten your last two deadlines.

Your Meal: Pineapple chunks for a snack or a cup of berries in your oatmeal

Here's Why: Antioxidants from the most-colorful fruits and vegetables help pick off the free radicals that wear away at your memory. "Because your brain consumes so much oxygen, oxidants do heavy damage there," says Somer.

Go to the next page and learn how your diet can prevent migraines...

Foods that Cure
Minor tweaks in your diet can help fend off everything from splitting headaches to heart attacks. Three dietary tweaks from Joy Bauer, R.D., author of Joy Bauer's Food Cures:


Migraine Headaches
Migraines have many food causes. Keep a meal log for a month to see which triggers affect your head.

Eat This: Foods rich in healthy fats, such as olive oil, avocado, and salmon, help reduce inflammation, a catalyst for migraines. Riboflavin, found in lean beef and grains, helps cells maintain energy reserves, which can prevent the onset of migraines.

Not That: Nitrites, found in deli meats, bacon, and hot dogs; aspartame, the artificial sweetener found in diet soft drinks; caffeine


Irritable-Bowel Syndrome
One in five Americans is affected by IBS. A careful diet is the best cure.

Eat This: Soft foods and foods rich in soluble fiber, such as oatmeal, barley, bananas, and sweet potatoes

Not That: When symptoms are strong, limit vegetables, fruits, and whole grains, which are hard for the body to break down. Other common triggers: dairy products, spicy foods, alcohol, and caffeine



Cardiovascular Disease
A diet of heart-healthy fats may help prevent you from being one of the 1.5 million Americans who have heart attacks each year.

Eat This: Foods that boost good cholesterol (HDL), like canned tuna, mackerel, olive oil, avocado, and most nuts

Not That: Trans fat-laden foods, such as margarine; refined carbohydrates, which spike blood-thickening triglycerides; sugary soft drinks, juice, and white bread


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