LIVING WITH IVEY

LIVING WITH IVEY Food for Your MOOD

Insight into how diet can HELP TO RELIEVE stress, anxiety, and depression

By Ivey Leidy Photography by Kent Anderson

Whether it be pressure in our personal lives or at the office, most of us experience some level of stress. What we may not be aware of is how chronic stress can affect our health.

The endocrine system is a complex network of hormone-producing glands and organs that send messages and commands throughout our bodies to carry out vital functions. One of these glands, the adrenal gland, produces the hormone cortisol, which helps to regulate blood sugar, blood pressure, inflammation, and metabolism.

Cortisol is also known as the stress hormone because it plays an important role in protecting us from danger. When you encounter a threat—a bear charging you in the woods, for example—your adrenal glands release a surge of adrenaline and cortisol, boosting energy and helping you to flee. Once this danger has passed, the hormones stabilize, blood pressure returns to normal, and the day goes on.

But when you are constantly stressed, the body has a hard time deciphering between stimuli. Are you running from a bear or just involved in a heated debate? When stressors are omnipresent, the adrenal glands keep producing cortisol as if an attack is imminent, putting you in chronic fight-or-flight mode leading to various health problems.

Signs of high cortisol levels include anxiety, depression, sleep issues, high blood pressure, and sudden weight gain, especially in the abdomen and face. It can also lead to digestive problems, as cortisol curbs digestion in order to conserve the energy needed to fight off danger (that darn bear, again).

As humans, we tend to gravitate toward sweets to lift our mood, but refined carbohydrates and simple sugars only make things worse. Refine sugars and processed foods cause a temporary dopamine spike that is followed by a subsequent crash, resulting in a chemical imbalance in the brain. A diet high in refined sugars also increases inflammation throughout your body and gut, which can lead to mood disorders, anxiety, and even depression. Artificial sugars can also cause imbalances in gut bacteria and interfere with serotonin production. And inflammatory oils (such as corn, soybean, and canola) can create inflammation in the gut.

Thankfully, there is an array of foods that can elevate your mood when incorporated into a healthy diet. Read on to learn more.

Leidy recommends a variety of foods and ingredients combined with healthy lifestyle choices as solutions to many common yet avoidable chronic health conditions.

PRACTICES TO REDUCE CORTISOL AND STRESS

EXERCISE: As little as 20 minutes a day has been proven to lower cortisol levels and increase endorphins, the body’s mood elevators. MEDITATION: This practice imbues a sense of calm that can last throughout the day. GET OUTSIDE: A good dose of vitamin D helps to balance gut bacteria, thereby boosting mood. B VITAMINS: B vitamin deficiencies, especially B6 and B12, have been linked to depression. DIET: An anti-inflammatory diet rich in whole, unprocessed fruits, vegetables, grains, healthy fats, and protein helps to balance hormones and the gut.

Blueberry MARTINI

INGREDIENTS

2 oz. gin (or vodka) 2 tbsp. lime juice (1/2 lime) 1/4 cup freshly squeezed orange juice 1/4 cup blueberries

»Using a cocktail shaker, add lime juice, orange juice, and blueberries. Muddle blueberries. Add gin and fill shaker 3/4 full with ice. Shake and strain into a martini glass. Garnish with an orange twist.

Leidy’s Blueberry Martini may be made with gin or vodka.

Seared SEA SCALLOPS with Spinach and Edamame

(SERVES TWO)

INGREDIENTS

MOOD-BOOSTING FOODS

OMEGA-3-RICH FOODS: Fatty fish like salmon and tuna, as well as plant-based sources like chia, flax, and hemp seeds, help to decrease inflammation, balance hormones, and lower cortisol. NUTS AND SEEDS: Almonds, cashews, and pumpkin, sunflower, and sesame seeds contain tryptophan, which increases serotonin production. ANTIOXIDANT-RICH FOODS: Berries, vegetables, and dark leafy greens all help decrease inflammation in the gut and brain, reducing cortisol levels. COFFEE: Caffeine, in moderation, boosts dopamine production. MAGNESIUM-RICH FOODS: Avocados, bananas, broccoli, spinach, and dark chocolate contain magnesium, which not only helps to calm the body and mind, but it reduces inflammation and cortisol too. B-VITAMIN-RICH FOODS: Items such as poultry, eggs, chickpeas, lentils, and edamame help to regulate dopamine and serotonin. 6 sea scallops Pinch of sea salt 2 tbsp. toasted sesame oil 1 minced garlic clove 2 cups baby spinach (a 5-oz. box) 1/4 cup shelled and thawed edamame 1 tbsp. lemon juice 1 1/2 tbsp. coconut aminos Pinch of toasted sesame seeds and chopped green onion (optional)

»Thoroughly pat the scallops dry and sprinkle with salt. Add 1 tbsp. sesame oil to a cast-iron pan over medium-high heat. Add scallops to the hot pan and cook for 3 minutes on each side. » While scallops cook, add the other tbsp. of sesame oil to another pan over medium heat. Add minced garlic and let cook for 1 minute until fragrant. Add spinach and edamame and let cook for 3 minutes, stirring frequently. Add lemon juice and coconut aminos and stir to incorporate. » Transfer spinach and edamame to plates and top with scallops. Garnish with sesame seeds and chopped green onions.

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Gifts-GIVING

These posh presents pack a PHILANTHROPIC punch

By Katherine Lande

1. Cheeky notepad set ($60 for four pads), Dear Annabelle, dearannabelle.com, a percentage of all sales is donated to One Tree Planet, an environmental charity focused on global reforestation through planting trees. | 2. Silver Lockit x Doudou Louis bracelet with recycled silver on an organic cotton cord ($645), Louis Vuitton, louisvuitton. com, $100 from every bracelet sold supports UNICEF. | 3. Kiki stuffed elephant doll ($39), The Elephant Project, theelephantproject.com, 100 percent of net proceeds support organizations that aid in fighting the poaching crisis and provide care to injured, abandoned, orphaned, and abused elephants. | 4. Everyday Royalty DIY crown and tiara kit ($31), Super Smalls, supersmalls. com, Super Smalls is partnering with Mia’s Miracles to donate one crown kit to hospitalized children for every kit purchased. | 5. Advent calendar with skin care products ($495), Dr. Barbara Sturm, olivela.com, 20 percent of net proceeds benefit St. Jude’s Children’s Hospital. | 6. Tory Burch Foundation seed box curated collection of products from women entrepreneurs ($98), Tory Burch, toryburch.com, 100 percent of net proceeds benefit the Tory Burch Foundation and its work to empower women.

THE LOOK SILVER Bells

SHINE BRIGHT THIS HOLIDAY SEASON IN SHIMMERING SILVER

By Katherine Lande

LET IT SNOW

Elsa Peretti small bone cuff in sterling silver with snowflake obsidian ($3,000),

Tiffany & Co.,

Aventura, tiffany.com

GARDEN GLOW

Flower PVC mules in silver ($1,100),

Mach & Mach,

modaoperandi.com

SATURDAY NIGHT

FEVER Crystal and calfskin leather handbag ($4,795), Dolce & Gabbana, Bal Harbour, dolcegabbana.com

COME SLITHER Ralph Lauren Collection Wellington snakeskin shoulder bag ($2,250), Ralph Lauren, Bal Harbour, ralphlauren.com

SCHIAPARELLI HAUTE COUTURE FALL 2021

An unexpected use of silver foil shaped into a billowy silhouette creates a statement look. MIRROR, MIRROR Bon Bon silver mirror leather handbag with metal handle ($1,075), Jimmy Choo, Aventura, jimmychoo.com

STYLE NOTES

SHINE ON: Silver mirror accessories instantly add glam. BRIGHT LIGHTS: Amp up your evening ensembles with sparkling crystals. PRETTY PLATINUM: Wear bold jewelry pieces for both day and night.

PUMP IT UP RV Bouquet strass pumps with silver metallic leather and floral crystal strass buckle ($1,995), Roger Vivier, Bal Harbour, rogervivier.com

GLITTER GOALS

Colette crystal mules in gray suede ($315), Larroudé, larroude.com

HOLIDAY ROAD Silver metal mesh handbag ($10,400), Chanel, Aventura, chanel.com