FEEDING HAPPINESS

Feeding Happiness Lifting Moods with Feel-Good Foods

by Marlaina Donato W hetherit’sapandemic,a breakuporabusydaywiththe kids,headingtothekitchenfor acarbfixorapintoficecreamisacommonknee-jerkresponsetostress.It’seasy togetcaughtinawhirlpoolofpooreating whenourbodiesneednutritionalsupport morethanever. Sustainedorchronicstresscanreduce levelsofdopamineandserotonin—neurotransmitterslinkedtofeelingsofboth satietyandhappiness.“Whenserotonin levelsarenormal,itleadstobothemotionalsatisfactionandasenseoffullness afterameal,”saysCertifiedIntegrative NutritionHealthCoachMariaMarlowe, inNewYorkCityandDubai.“Conversely, whenserotoninlevelsarelow,itcanlead todepressionandatendencytoreachfor sweetandstarchyfoods.” “Findinghealthiersubstitutesthatareless processedcanmakeahugeimpact.” Expertsagreethatconcentratingon weightlossorsuper-strictdietsduring timesofadversitymightdomoreharm thangood.“Focusingontheneedtolose weightduringcrisiswillonlydotwo things—makeyoufeelguiltyifyou’renot eatingwhatyouthinkyou’resupposedto andpotentiallymakeyoueatmoreoutof guilt,”saysRegisteredDietitianNutritionist JenniferNeily,inDallas. Optingforhealthierversionsoffavoritecomfortfoodsisadoablecompromise thatcanpreventendorphinsfromplummetingaftertheusualtemporaryspike. “Withtherightingredientsandrecipes, wecansatisfyourcravingsforsweet,salt, creamyorcrunchywithhealthierupgrades ofourfavoritejunkfoods,”saysMarlowe.

Avoiding Extremes

Stress-eatingsparksonlytemporaryphysicalandemotionalfulfillment.“Whenyour brainisinneedofenergy,itcanmimicthe symptomsofdepressionandanxiety,”notes TaraWaddle,holisticlifecoachatThe CenterofBalance,inGreeley,Colorado.

Friendly Fare

Eatingtostayhealthyduringhardtimes canticklethetastebudswithoutalotof investedtime.Marlowe’sgo-tofavoriteslike homemadebananaicecreamorchocolate trufflesnotonlytakeminutestoprepare, butfortifythebrain.Formust-havesaltyfa

Feel-Good Foods

Serotoninboostersforbetter moodanddigestiveharmony:

kiwis,bananas,pineapple,plums,all typesofberries,tomatoes,rawcacao nibs,90percentdarkchocolate,chia seeds,pumpkinseeds,butternuts(related towalnuts),almonds,eggs,beans,oats, protein-richfoods,seavegetables,avocados,Swisschard,beets,greenteaand spicesliketurmeric.

Dopamineboostersforbetter moodandmemory,andwarding offneurodegenerativediseases:

artichokes,ripebananas,tahini,wheat germ,almondbutter,leafygreens,lentils,chickpeas,blackbeans,papaya,red beets,apples,watermelon,blueberries andprunes.

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vorites,shesuggestsoptingforsnackfoods seasonedwithunrefinedorpinkHimalayansalt,freshguacamole,salsa,olivesor pickles.Fillingaseaweedsushiwrapwith avocadocanbeasatisfyingandeasysnack. Foreasy-exotic,Marlowesays,“I alwayskeepcoconutmilkandunsweetenedcurrypasteonhandtowhipupared Thaicurry,myfavorite15-minutedinner. Simplyaddfreshorfrozenvegetablesand proteinofchoiceandyouhaveasatisfying, flavorfulmealthatisfasterthandelivery.” Waddle’shealthycomfortfoodsincludenutsofdifferentflavors,driedfruits andbakedBrusselssproutswithnitritefreebacon,blackpepperandasprinkleof nutmeg.“Thefoodyouconsidercomfort foodiscomfortingbecauseit’sfamiliar,” shesays.“Whenyoustarteatinghealthier foodmoreoften,itwillbecomecomfort food.Justkeeptryingnewthings.”

Keep it Simple

Thekitchencanbeourgreatestallyduring anylife-storm,buthavingastress-free strategyiskey,especiallypayingattention toemotionalstates.“Askyourself,‘Isit headhungerorbellyhunger?Abovethe neckorbelowtheneck?’Ifit’sthelatter andthat’strulywhatisdesired,don’tdeny yourself,butchoosewithconsciousunderstanding.Savortheflavor,”saysNeily. Marlowerecommendseasymeal planningandmaintaininganeating schedule.“Thishelpsremovesomeofthe stressanddecisionfatiguethatcomeswith figuringoutwhattoeatinthemoment, especiallywithrandomingredientsinthe fridge.”Foodshoppingcanbeaninstant junkfoodtrap.Waddle’sapproachisasure waytooutsmartimpulsebuyingbased onhabit.Shesays,“Startwiththeproduce departmentfirst.Thisfillsyourcartwith freshfoodsandyourcartwillbefullbythe timeyougettothesnackaisle.” Self-compassioncanbeoneofthe mostimportant,yetoverlookedconsiderations.“Regardlessofwhatyouchooseto eat,begentlewithyourself,”notesWaddle. “Theguiltofeatingpoorlyismoredamagingthanthefood.”

Sweet Recipes for Healthy Snacking Banana Ice Cream

2 overripe bananas ¼ tsp vanilla extract

Add-Ins:chooseasmanyasdesired 2-3 tsp cacao powder 1 Tbsp almond butter 2-3 tsp carob powder 3-4 pitted dates ¼ tsp cinnamon 1 cup frozen strawberries 6 mint leaves 1 Tbsp coconut flakes (or coconut butter or shredded coconut) 1 Tbsp ginger 1 Tbsp almond butter or almonds ½-inch peeled ginger piece

Five-Minute Chocolate Truffles Truffle

3 Tbsp cacao powder 1½ cups dates, pitted 3 Tbsp shredded coconut, unsweetened

Toppings(chooseafew)

Cacao nibs Cacao powder Sesame seeds Shredded coconut Pistachios, crushed Walnuts, crushed Acai powder Goji powder Maqui powder Pomegranate powder

Peelbananas,breakinhalfandputina zip-topfreezerbag.Freezeforatleast4 hoursorovernight.Placeallingredients (bananabaseplustheadd-iningredientsof choice)intoahigh-speedblendersuchasa Vitamix,andblendonhighuntilsoft-serve icecreamconsistencyisreached,which shouldbeinabout30to60seconds.

Tastetodeterminewhetheranymore add-insareneededandre-blendifdesired. Spoonoutandserve.

Source: Certified Integrative Nutrition Health Coach Maria Marlowe

Addcacaopowder,datesandcoconutto ablender.(Abulletblenderworkswell.) Blenduntilapasteisformed,whichshould onlytakeafewseconds.Rollaboutatablespoonorsoofpasteintoaball.Repeat. Chooseatopping,sprinkleitontoparchmentpaperandrolldateballinittocoat.

Fast, Healthy Pasta Gluten-freebeanandlegume-based pastasprovidemorefiberandprotein comparedtotraditionalpasta,pointsout Marlowe.Shesuggestsplacingasteamer basketfullofchoppedveggieslikebroccoli,cauliflowerandsquashoverboiling pastawaterforaquickpastaprimavera. Addsomegarlicsautéedinoliveoiland alittlesaltandpepper.

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