Nutrition

BY CHARLYN FARGO Creators Syndicate

It may come as a surprise, but what we choose to eat can affect our mood. And as we head into the holiday season, it may be important to think about what you’re eating.

Fill up on antioxidants and minerals from fruits and vegetables, along with lean protein and healthy fats, and it will be easier to smile at life and your

Food and depression

loved ones.

A 2017 analysis of studies published in the journal Psychiatry Research found that a diet rich in fruits, vegetables, lean protein, healthy fats and whole grains was associated with a decreased risk of depression.

On the flip side, comfort foods such as sweets may seem like they make you feel better, but in reality, they lead to a sugar crash that can cause irritability. Limit your sugar and alcohol to lessen depression.

Here are some foods to add to your holiday list of to-dos:

Probiotics: Preliminary evidence indicates a positive association between friendly gut bacteria (which probiotics promote) and a good mood. Add some kefir, kimchi, kombucha, sauerkraut, tempeh or yogurt.

Antioxidants: A 2012 study found that those with depression had lower levels of antioxidant vitamins A, C and E. Snack on almonds, berries, bell peppers, carrots, grapefruit, leafy

greens, oranges and tea.

Tryptophan: This is an amino acid (found in turkey) that converts to serotonin, a brain chemical associated with improved mood. Serotonin is also associated with calmness, which is why some people think they relax, or even get sleepy, after eating a turkey dinner. Along with turkey, it’s found in broccoli, chicken, eggs, leafy greens, mushrooms, pumpkin seeds and soybeans.

Magnesium: Studies have linked low magnesium intake to depression, especially among younger adults. Have plenty of almonds, black beans, brown rice, cashews, dark chocolate, pumpkin seeds and spinach.

Omega-3s: These good-for-you fatty acids help take the edge off and simply help us be more agreeable. They are abundant in salmon, tuna, sardines, walnuts, flaxseeds and chia seeds.

Protein: Amino acids are the building blocks of protein, which plays a crucial role in brain function and mental health. The best sources of protein are meat, poultry, seafood, beans, chickpeas, eggs, Greek yogurt, legumes and nuts.

Q and A

Q: How healthy is pumpkin?

A: Pumpkin is high in vitamin A, low in calories and high in fiber. There are 7 grams of fiber in one cup of canned pumpkin – more fiber than you get in two slices of whole-grain bread. That fiber makes you feel fuller for longer, which can help with weight loss.

The problem is with the added sugars and white flour in many pumpkin recipes. If you’re going to make pumpkin bread, try substituting half the white flour with whole-wheat flour, and cut the sugar in half. Chances are you won’t even notice the difference.

RECIPE

This is definitely the season to dust off your slow cooker and bring it out of hiding. Using a slow cooker can help

you plan healthy, nutritious meals. to cooker. Put it on in the morning, and when Whisk together flour and remaining walk into your house at night, dinner’s 1/4 cup stock until smooth; stir into ready. What could be better? mixture in cooker.

Here’s a recipe from Cooking Light Cover and cook on low until that is one of my favorites – a white chicken is done and mixture is slightly chicken chili with a little spice. thickened, 3 to 4 hours.

WHITE CHICKEN CHILI WITH coarsely shred and return chicken to POBLANOS cooker. 1 (15.5-ounce) can navy beans, Ladle chili into 6 bowls. Top with undrained, divided reduced-fat sour cream, cilantro, black 1 pound boneless, skinless chicken pepper or sharp cheddar cheese, if breasts desired. Serves 6 (serving size: 1 1/2 2 cups chopped poblano chile cups). 1 1/2 cups onion, chopped 1 tablespoon fresh garlic, finely Per serving: 224 calories; 25 grams chopped protein; 23 grams carbohydrates; 3 2 teaspoons chili powder grams fat (1 gram saturated); 5 grams 1 teaspoon ground cumin fiber; 3 grams sugars (0 added); 627 3/4 teaspoon salt milligrams sodium. 2 1/2 cups unsalted chicken stock, Remove chicken from cooker; divided Charlyn Fargo is a registered dietitian 2 tablespoons all-purpose flour with SIU Med School in Springfield, Mash 1/4 cup of the navy beans with a fork; place in a 5- to 6-quart slow cooker. Add chicken, poblano chile, onion, garlic, chili powder, cumin, salt, 2 1/4 Illinois. For comments or questions, contact her at charfarg@aol.com or follow her on Twitter @NutritionRD. To find out more about Charlyn Fargo and read features by other Creators Syndicate cups stock and remaining navy beans writers and cartoonists, visit the Creators Syndicate website at creators.com.

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Warm up with a hearty breakfast

Breakfast long has been touted as the most important meal of the day. Early morning meals provide fuel for the day ahead.

A bowl of cereal or a granola bar may make an ideal morning meal on hectic weekday mornings, but when time is not an issue, a delicious, hot breakfast can serve as a welcome change.

This recipe for Cheddar Waffles With Pork Schnitzel, Country Ham and Sunny-Side-Up Egg from Fire in My Belly (Andrews McMeel) by Kevin Gillespie makes for a hearty, flavorful way to begin your day.

Cheddar Waffles With Pork Schnitzel, Country Ham and Sunny-Side-Up Egg

Feeds 4 hungry adults 1⁄2-cup canola oil for frying 4 trimmed slices pork loin, about 11⁄2 ounces

Salt 1 cup all-purpose flour 6 large eggs 1 cup finely ground panko bread crumbs 1⁄2-cup pure maple syrup 4 tablespoons butter 4 thin slices country ham

Cheddar waffles (recipe follows)

Cheddar Waffles

2⁄3-cup all-purpose flour 1⁄8 teaspoon salt 1 teaspoon baking powder

2 large eggs 1 cup whole milk 2 egg whites 1 tablespoon plus 1 teaspoon sugar 5 tablespoons plus 1 teaspoon melted butter, kept warm 2⁄3-cup grated cheddar cheese

1. To make the waffles: Heat an electric Belgian-style waffle maker on the medium setting. Wait at least 10 minutes to make sure it’s nice and hot. 2. In a large bowl, whisk together the flour, salt, and baking powder. In a separate bowl, whisk the eggs and milk. In a third, deep bowl, using a handheld mixer, beat the egg whites until frothy.

With the mixer running, gradually add the sugar to the whites and continue beating until the whites form soft peaks when the mixer is lifted.

Pour the milk mixture into the dry ingredients and stir with a large spoon just until no giant flour clumps remain; there will be some small lumps.

Start whisking and slowly add the melted butter, whisking gently yet nonstop until incorporated.

Gently fold the egg whites into the batter; you’ll have a few small clumps of whites remaining – that’s okay. 3. Generously coat the waffle maker with nonstick spray. Ladle about 1⁄2 cup batter onto the center of the waffle maker and sprinkle with a generous amount of the cheese. Close the top and cook according to the manufacturer’s instructions. Repeat until all waffles are cooked. 4. Pour 2 inches of oil into a large cast-iron skillet. 5. Place the pork loin slices between two sheets of plastic wrap and gently and evenly pound them to a 1⁄4-inch thickness. Pat the pork dry with a paper towel and season with salt. Bread the pork using flour, dredge in 2 of the eggs, and then the panko. Fry the pork in the hot oil until golden brown, about 2 minutes on the first side and 1 minute on the other. Line a plate with a double layer of paper towels. Transfer the pork schnitzel to the paper towels to drain. 6. In a small skillet over low heat, bring the maple syrup to a low simmer. Pull the pan from the heat and whisk in 2 tablespoons of the butter until melted. Set to the side but keep warm. 7. Melt the remaining 2 tablespoons butter in a 12-inch skillet over medium-low heat and swirl to coat the bottom of the pan. Crack one egg into a small bowl and gently slide the egg into one side of the warmed skillet; repeat the process with the remaining eggs, each in its own section of the skillet. Season the eggs with a pinch of salt and cover the skillet. Reduce the heat to low and cook until the whites are fully cooked and opaque, about 4 minutes. 8. For each plate, set a waffle in the center and generously spoon some syrup over the waffle. Add a slice of schnitzel and spoon on a little more syrup. Top with a slice of ham, and crown with a sunny-side-up egg and, yes, a little more syrup.