10 minute read
FEEDING HAPPINESS
Feeding Happiness Lifting Moods with Feel-Good Foods
by Marlaina Donato
Advertisement
Whether it’s a pandemic, a “Finding healthier substitutes that are less breakup or a busy day with the processed can make a huge impact.” kids, heading to the kitchen for Experts agree that concentrating on a carb fix or a pint of ice cream is a comweight loss or super-strict diets during mon knee-jerk response to stress. It’s easy times of adversity might do more harm to get caught in a whirlpool of poor eating than good.“Focusing on the need to lose when our bodies need nutritional support weight during crisis will only do two more than ever. things—make you feel guilty if you’re not
Sustained or chronic stress can reduce eating what you think you’re supposed to levels of dopamine and serotonin—neuand potentially make you eat more out of rotransmitters linked to feelings of both guilt,” says Registered Dietitian Nutritionist satiety and happiness. “When serotonin Jennifer Neily, in Dallas. levels are normal, it leads to both emoOpting for healthier versions of favortional satisfaction and a sense of fullness ite comfort foods is a doable compromise after a meal,” says Certified Integrative that can prevent endorphins from plumNutrition Health Coach Maria Marlowe, meting after the usual temporary spike. in New York City and Dubai. “Conversely, “With the right ingredients and recipes, when serotonin levels are low, it can lead we can satisfy our cravings for sweet, salt, to depression and a tendency to reach for creamy or crunchy with healthier upgrades sweet and starchy foods.” of our favorite junk foods,” says Marlowe.
Avoiding Extremes
Stress-eating sparks only temporary physical and emotional fulfillment. “When your brain is in need of energy, it can mimic the symptoms of depression and anxiety,” notes Tara Waddle, holistic life coach at The Center of Balance, in Greeley, Colorado.
Friendly Fare
Eating to stay healthy during hard times can tickle the taste buds without a lot of invested time. Marlowe’s go-to favorites like homemade banana ice cream or chocolate truffles not only take minutes to prepare, but fortify the brain. For must-have salty favorites, she suggests opting for snack foods seasoned with unrefined or pink Himalayan salt, fresh guacamole, salsa, olives or pickles. Filling a seaweed sushi wrap with avocado can be a satisfying and easy snack.
For easy-exotic, Marlowe says,“I always keep coconut milk and unsweetened curry paste on hand to whip up a red Thai curry, my favorite 15-minute dinner. Simply add fresh or frozen vegetables and protein of choice and you have a satisfying, flavorful meal that is faster than delivery.”
Waddle’s healthy comfort foods include nuts of different flavors, dried fruits and baked Brussels sprouts with nitritefree bacon, black pepper and a sprinkle of nutmeg. “The food you consider comfort food is comforting because it’s familiar,” she says. “When you start eating healthier food more often, it will become comfort food. Just keep trying new things.”
Keep it Simple
The kitchen can be our greatest ally during any life-storm, but having a stress-free strategy is key, especially paying attention to emotional states. “Ask yourself, ‘Is it head hunger or belly hunger? Above the neck or below the neck?’ If it’s the latter and that’s truly what is desired, don’t deny yourself, but choose with conscious understanding. Savor the flavor,” says Neily.
Marlowe recommends easy meal planning and maintaining an eating schedule. “This helps remove some of the stress and decision fatigue that comes with figuring out what to eat in the moment, especially with random ingredients in the fridge.” Food shopping can be an instant junk food trap. Waddle’s approach is a sure way to outsmart impulse buying based on habit. She says,“Start with the produce department first. This fills your cart with fresh foods and your cart will be full by the time you get to the snack aisle.”
Self-compassion can be one of the most important, yet overlooked considerations. “Regardless of what you choose to eat, be gentle with yourself,” notes Waddle. “The guilt of eating poorly is more damaging than the food.”
Marlaina Donato is an author and a composer. Connect at AutumnEmbersMusic.com.
Sweet Recipes for Healthy Snacking
Banana Ice Cream
2 overripe bananas ¼ tsp vanilla extract
Add-Ins: choose as many as desired 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 (choose a few)
Cacao nibs Cacao powder Sesame seeds Shredded coconut Pistachios, crushed Walnuts, crushed Acai powder Goji powder Maqui powder Pomegranate powder Peel bananas, break in half and put in a zip-top freezer bag. Freeze for at least 4 hours or overnight. Place all ingredients (banana base plus the add-in ingredients of choice) into a high-speed blender such as a Vitamix, and blend on high until soft-serve ice cream consistency is reached, which should be in about 30 to 60 seconds.
Taste to determine whether any more add-ins are needed and re-blend if desired. Spoon out and serve.
Source: Certified Integrative Nutrition Health Coach Maria Marlowe
Add cacao powder, dates and coconut to a blender. (A bullet blender works well.) Blend until a paste is formed, which should only take a few seconds. Roll about a tablespoon or so of paste into a ball. Repeat. Choose a topping, sprinkle it onto parchment paper and roll date ball in it to coat.
Natural Awakenings recommends using organic, non-GMO (genetically modified) and non-bromated ingredients whenever possible. Fast, Healthy Pasta Gluten-free bean and legume-based pastas provide more fiber and protein compared to traditional pasta, points out Marlowe. She suggests placing a steamer basket full of chopped veggies like broccoli, cauliflower and squash over boiling pasta water for a quick pasta primavera. Add some garlic sautéed in olive oil and a little salt and pepper.
Feel-Good Foods
kiwi, bananas, pineapple, kiwi, plums, all types of berries, tomatoes, raw cacao nibs, 90 percent dark chocolate, chia seeds, pumpkin seeds, butternuts (related to walnuts), almonds, eggs, beans, oats, protein-rich foods, sea vegetables, avocados, Swiss chard, beets, green tea and spices like turmeric.
Dopamine boosters for better mood and memory, and warding off neurodegenerative diseases:
artichokes, ripe bananas, tahini, wheat germ, almond butter, leafy greens, lentils, chickpeas, black beans, papaya, red beets, apples, watermelon, blueberries and prunes.
Pan Integral Casero
Ingredientes 400 gramos (2 tazas) de harina de trigo integral (puedes usar harina de trigo sin blanquear o mitad integral y mitad blanca) 2 gramos (1/2 cdta.)de levadura 1/2 cdta. de azúcar morena 1 cdta. de sal 11 onz. de agua a temperatura ambiente
Procedimiento 1. En un recipiente redondo mezcla las harinas con la levadura y el azúcar. 2. En otro recipiente redondo vierte el agua. 3. Añade y mezcla la sal a las harinas. Poco a poco vierte la harina al agua y mezcla con un tenedor hasta unir todos los ingredientes. . 4. Cubre el recipiente con plástico “plástico wrap” y deja reposar 15 minutos. 5. Luego con una espátula de goma envuelve la masa hacia adentro 6 veces y cubre con el plástico. Deja reposar por 10 minutos. 6. Repite el proceso de envolver con la espátula, cubre con el plástico y deja reposar 10 minutos más 7. Lo envuelves de nuevo, cúbrelo con el plástico y llévalo a la nevera. Déjalo ahí hasta el otro día, durante un mínimo de 6 horas y un máximo de 24 horas. 8. Pasado este tiempo lo sacas de la nevera y lo dejas reposar 15-20 minutos para que se ajuste a la temperatura ambiente. 9. Estiras la masa en rectángulo la doblas horizontal hasta la mitad de la masa; le pones la otra mitad encima y luego doblas los lados opuestos, uno encima del otro. Formando un cubo. 10. Repites esta operación 1 vez más. Luego boleas la masa hasta formar una bola. 11. Coloca un paño limpio dentro de un recipiente. Echale un poco de harina en el centro y pones la masa. Polvorea la masa con harina por encima y la cubres con el resto del paño. Déjala reposar por 90 minutos. 12 Cuando falten 30 minutos enciende el horno a la temperatura más alta y colocas una olla de acero inoxidable con tapa resistente al horno. Si no tienes una olla de acero inoxidable o de cerámica con tapa que pueda ir en el horno, puedes proceder poniendo el pan en una cacerola o plancha para horno y cocinarlo ahí añadiendo un recipiente pequeño con agua adentro del horno. 13. Pasado este tiempo pones el horno a 430 F y colocas el pan adentro de la olla y la tapas. 14. Hornea por 20 minutos. Luego baja la temperatura a 420 F y quítale la tapa a la olla. Cocina por 10 minutos más. ¡Listo! 15. Apaga el horno, retira la olla y saca el pan con cuidado. Déjalo reposar en una rejilla hasta que esté a temperatura ambiente. Luego puedes cortar a gusto. ¡Mmm! A comer!
Sugerencia para disfrutar el cómo si fuera fresco. Rebánalo completo ponlo en una bolsa plástica y congélalo. Sacas las rebanadas que vayas a comer y esperas unos 10 minutos a que se descongele o lo puedes poner a tostar directo en la tostadora . ¡Mmmm! Cómo acabado de hacer.
Receta adapta, transcrita y revisada con mucho amor por tu Chef Rebecca y la Prof. Asia Valecce.
Delivery área oeste área metro y Ponce
Variedad de microgreens Libres de pesticidas Sin fertilizantes sintéticos Bandejas de diferentes tamaños
Garbanzos Ayurvédicos
Ingredientes 2 tazas de garbanzos (reservar el agua) 1 berenjena troceada 3 dientes de ajo 1 cebolla pequeña cortada 1 lata de tomates enteros o 4 tomates frescos maduros 1 papa cortada 1 taza de calabaza 1 cdta de azúcar morena Comino, curry, curcuma, canela, sal, cayenne pepper Sal
Procedimiento - Hacer sofrito con la berenjena, ajo, cebolla tomates a fuego mediano por 8 a 10 min -añadir la papa, los garbanzos y sazonar con las especias tapas y lo dejas por 20 minutos hasta que los sabores se integren.
Receta provista por Waleska Rodríguez, propietaria de Bori Vegan @borivegan. Síguela en Facebook Waleska Rodríguez Lifestyle o Instagram @laveganistapr. ¡COMA SALUDABLE PARA VERSE MEJOR, SENTIRSE MEJOR Y VIVIR MEJOR!
Únicos con Acero Inoxidable 316 y Titanio
El saludable sistema de cocción Saladmaster es más que una simple serie de utensilios de buena calidad para cocinar; es una decisión que puede permitirle disfrutar de una mejor calidad de vida.
Bienvenidos socios de AAELA
Santa María Shopping Center Guaynabo 787 789 5748 787 397 3145 I saladmasterpuertorico.com
Lic C-20425
Be part of Rincón’s premier beachfront community at Punta del Mar Beach Village. Beautiful 2 story mediterranean style villa with spacious & open living area, steps away from the beach. 2 bedroom • 2.5 bath • family room • fully equipped kitchen • front patio • open terrace • 2 parkings • gated community • 24 hr security Clubhouse with gym, swimming pool, basketball & tennis courts. Conscious & good vibe community, you wont want to leave!! Asking: $375,000. Contact Waleska Sallaberry at 787-297-8818 to schedule your visit.
