Selina Rose, Author at Selina Rose

Need a Mood Boost? Eat this

It’s no question that what you eat can affect how you feel, right?

Mental health and brain health are complex. So are the foods we eat, and the ways our bodies interact with those foods. While, we don’t know the exact mechanisms for how food and nutrition help, we know a few ways food impacts our moods.

First, what we eat becomes the raw materials for our neurotransmitters. “Neurotransmitters” are biochemical messengers that allow our nerve cells to communicate. Ever heard of serotonin? It’s one of the more well-known neurotransmitters that’s responsible for boosting mood. They are important not just for thinking and memory, but also for mental health.

Second, what we eat affects our blood sugar. When you have unstable blood sugar levels, it can greatly contribute to mood swings.

Let’s talk about mood-boosting and mood-busting foods.

Mood-boosting foods

Some nutrient deficiencies look like mental health problems; this includes deficiencies in B-vitamins, vitamin D, and the mineral selenium. So, getting enough vitamins, minerals, (and other things like antioxidants) are key. These nutrients not only reduce inflammation but also fuel the biochemical reactions in our bodies. Including those that create neurotransmitters. So make sure you’re eating a variety of nutrient-dense whole foods, especially fresh fruits and vegetables. In fact, studies show that people who eat the most fruits and vegetables are the happiest.

Also pay special attention to vitamin D (the sunshine vitamin), as it’s not naturally occurring in too many foods. Selenium is an essential mineral found in Brazil nuts, walnuts, cod, and poultry. Try to add some of those to your weekly diet.

Second, make sure you get enough protein. Protein is your body’s main supply of amino acids. Amino acids are very important for mood issues because they are the building blocks of neurotransmitters. Protein also helps to regulate blood sugar. I recommend eating protein with every meal; this includes dark green leafy vegetables, eggs, poultry, and meat.

Third, complex carbohydrates like sweet potato and quinoa are great too. They allow better absorption of key amino acids like tryptophan. Tryptophan is used by your body to make serotonin (your “happy hormone”) and melatonin (your “sleepy” hormone). So, if you want to relax, try these in the evening.

Fourth, fish and other sources of omega-3 fatty acids (nuts, seeds, and algae) are also mood-boosting. Omega-3s are definitely “brain food” and may help to ease some symptoms.

Here’s a fun fact: One study showed that giving one multi-vitamin and one omega-3 fish oil tablet per day to prison inmates reduced the incidence of violent behavior by 50%!

Last but not least, make sure you’re hydrated. Mild dehydration can cause mood issues as well.

Mood-busting foods

You won’t be surprised to hear me say processed foods are mood-busters, right? One study suggests that eating a lot of processed foods devoid of nutrients can increase your chances of depression by as much as 60 percent! This is on top of the research that shows nutrient deficiencies can look like mental health problems.

“But it makes me feel good!”

Yes, some of these mood busters can make you feel better temporarily. Some big food companies study how to maximize the “pleasure” centers with the perfect amount of sugar, salt, and fat. Not to mention the color, texture, and taste; they can light up our taste buds and make us feel good… for now.

A few other things to avoid are:

Alcohol (nervous system depressant)
Caffeine (may worsen anxious feelings and ability to sleep)
Sugar (messes with your blood sugar levels and can worsen inflammation).

Conclusion

Bad moods can lead to bad eating habits; and, bad eating habits can lead to bad moods. (I call this the cycle of eating poorly. You can read about it in my book). If you need a mood boost, stick to minimally processed nutrient-dense whole foods. Things like fresh fruit and vegetables (including leafy greens), nuts and seeds, eggs, fish, poultry, and meat. Avoid common mood-busting foods like alcohol, caffeine, and sugar.

And remember, sometimes “feel good” junk foods, only make you feel good temporarily. So, try my newest recipe for fruit salad, below.

Recipe (mood boosting): Berry Salad

Serves 4

1-2 cups blueberries, fresh
1-2 cups strawberries, fresh
1-2 cups raspberries, fresh
2 Tbsp. lemon juice
½ tsp cinnamon
½ tsp fresh mint leaves, chopped

Instructions

Place all fruit in a large bowl and gently toss.

Serve & enjoy!

References:

http://www.precisionnutrition.com/food-and-mood

http://www.precisionnutrition.com/how-to-fight-depression-naturally-with-nutrition

https ://nutritionfacts.org/video/foods-increase-happiness/

Healthy Fats vs Dangerous Fats

All fat is NOT created equal!

Fat is one of the three critical macronutrients; along with protein and carbohydrates. Some fats are health-boosting; and, others are definitely health-busting.

Healthy fats vs dangerous fats can make the difference between experiencing things like weight gain, aging skin, forgetfulness, brain fog, breakouts, or not.

Health-building fats support your brain, hormones, immune system, heart health, and moods. Health-busting fats pretty much bust all of these (brain, hormones, immune system, heart health, and moods). So, this is why the information I’m sharing today is so important.

As a general rule, the fats from whole foods that are the least processed will be the healthiest for you. But, you already knew that, right?

So let me give you a definitive list of the fats to use, and the fats to ditch.

Health-boosting fats

Health-boosting fats are from:

Nuts and seeds (hemp, flax, and chia)
Fish
Seaweed
Pasture-raised/grass-fed animals/eggs
Olives
Avocados

Note: You get healthy fats in your diet by eating these foods whole, as well as from using oils.

I love “virgin” oils, and here’s why. Getting the oil out of a whole food involves some processing. Sometimes it’s by squeezing, or heating. Other times it’s by using chemical solvents. The word “virgin” is used to show minimal processing (and no solvents!).

According to the World Health Organization’s Codex Alimentarius:

“Virgin fats and oils are edible vegetable fats, and oils obtained, without altering the nature of the oil, by mechanical procedures, e.g., expelling or pressing, and the application of heat only. They may be purified by washing with water, settling, filtering and centrifuging only.”

For example, Extra virgin olive oil must:

Be cold pressed
Not contain any refined olive oil
Possess superior quality based on chemical composition and sensory characteristics.

These standards are in place to ensure higher quality, and that’s a great thing!

Plus, the minimal processing helps to maintain some of the quality of delicate fat molecules, as well as their antioxidants. Win-win!

Health-busting fats

Health-busting fats are from:

Seed and vegetable oils like safflower, soybean, and corn oils
Hydrogenated and partially hydrogenated

Hydrogenated oils are particularly bad; this is because they contain small amounts of “trans” fats. Studies show that trans fats lead to insulin resistance, inflammation, belly fat. They also drastically raise the risk of heart disease. Lose-lose!

Don’t forget, we’re not just talking about buying bottles of these fats for home cooking. We’re also looking at the processed foods that contain them.

How to get more health-building fats

First, you have my permission to ditch any foods in your cupboards that contain safflower oil, soybean oil, corn oil, or any hydrogenated oil. Soybean oil alone accounts for over 75% of oils consumed by Americans, so it’s pretty popular in the “non-health food” department.

Go and check out your cupboards and see what’s hiding in the food in your own pantry. You might be surprised!

Second, try substituting one of the health-building oils whenever you have a recipe that calls for the other stuff. Try flax oil in your salad dressing, avocado and/or olive oil in your cooking, and coconut oil in your baking.

Third, make healthier versions of your go-to processed foods. I’ll help you out now with my super-simple mayonnaise recipe below. It’s way better for you than the unrefrigerated stuff you find at your grocery store.

Now tell me: What’s your favorite fat and why? Let me know in the comments below.

Recipe (healthy fat): Mayonnaise

Makes about 1 ½ cups

1 large or extra large egg
2 tsp lemon juice
½ tsp salt
1 tsp Dijon mustard
1 clove garlic
1 cup olive or avocado oil

Instructions

Add all ingredients except oil to your food processor. Process until creamy (about 10 seconds).

With the food processor running, add a few drops of oil into the egg mixture. Every few seconds add a few more drops. Continue until the mixture starts to thicken.

Now you can do a slow drizzle. Stop pouring, every once in a while checking that the oil gets fully incorporated.

Store leftovers in a covered container in the fridge for up to 1-2 weeks.

Serve & enjoy!

Tip: Use this in place of mayonnaise for egg, salmon, chicken salads, etc.

References:

http://www.precisionnutrition.com/all-about-healthy-fats

http://www.inspection.gc.ca/food/labelling/food-labelling-for-industry/fats-and-oils/eng/1392751693435/1392751782638?chap=5

https://eatingrules.com/cooking-oil-comparison-chart/

5 Natural Ways to Deal with Bloating

Do you ever feel a bit overextended in the belly after a meal? Maybe even gassy? Have you ever carried a “food baby?”

Thought so.

Bloating is common. Up to 25-30% of people experience it regularly. It’s a sign that your body is having difficulty digesting. The symptoms come from excess gas, reactions to foods, or food not moving through you as well as it could.

There are many reasons you might experience these symptoms. Maybe because of a serious condition (disease), or a food allergy or intolerance (what you eat). It can also result from how you eat.

I’ve got some tips to help you deal with bloating. But if you have a digestive condition like IBS (Irritable Bowel Syndrome), then make sure you’re looking for the root cause of your symptoms with a health practitioner.

On the other hand, if you notice that some key foods you eat are giving you gas, simply avoid them, until you can figure out what’s going on. When foods give you gas it’s a sign that they’re disrupting your gut ecosystem.

If you’re already doing those things, and still experience bloating, here are some great tips for dealing with it naturally.

1 – Don’t overeat

If you overeat at a meal, then you’ll feel bigger around the mid-section. You’ll feel more pressure in your abdomen. Plus, you’re giving your digestive system a hard time. It’s better to eat until you feel almost full and not overindulge. Grab an extra snack or small meal throughout the day if you have to. Just don’t over-stuff yourself in one sitting.

2 – Avoid sugar alcohols

Sugar alcohols are low-calorie sweeteners made from sugars. In an ingredients list, they end in “-ol,” and include things like sorbitol, xylitol, and erythritol. They’re found in some chewing gums and sugar-free foods (just because it’s sugar-free doesn’t mean it’s healthy). Some people experience bloating after eating foods with these. So, try avoiding them to see if that helps you.

3 – Avoid swallowing air

Sometimes the gas that causes pressure in your digestive system is from swallowing air. Things like carbonated drinks are the biggest culprit here. You can also swallow air when you chew gum or drink through a straw, so try ditching these.

You can also swallow air when eating too quickly or while talking. Which leads me to…

4 – Eat slower, more mindfully, and less stressed

Eating too fast isn’t doing your digestive system any favors. You can help the food move along by chewing thoroughly and slowing down your eating habits. Be mindful and enjoy the time you spend eating your meals. Savour them.

The feeling of stress can also cause increased bloating. Stress-reducing techniques can help improve your digestion. Try meditating or deep breathing before and after meal times (but not while you’re eating). 🙂

5 – Try peppermint

Peppermint oil has been shown to decrease bloating. It’s thought to increase transit time by relaxing the stomach muscles and increasing the flow of bile. Try steeping fresh peppermint leaves, or a peppermint tea bag, and drinking it slowly. See if that helps reduce your symptoms.

Conclusion

There are a number of natural ways to deal with bloating.

First, avoid it by not eating things that give you gas or aggravate a digestive issue. Try not to overeat, consume sugar alcohols, or swallow air. Also, eating more mindfully and reducing stress can help too. Finally, if you are experiencing bloating, enjoy a cup of peppermint tea.

If you do all of these, and still experience bloating, then you may have a food intolerance or food allergy. If you have a major concern, then please see your doctor. Your doctor can help to rule out a serious and/or chronic condition.

Recipe (peppermint): Peppermint Mocha Creamer

1 can coconut milk
½ cup almond milk, unsweetened
2 Tbsp. cacao powder, unsweetened
½ tsp peppermint extract or essential oil (food-grade and safe for internal use)
3 Tbsp. honey or maple syrup (optional)

Instructions

Place all ingredients in a blender and blend until well combined.

Store in a sealed container in your fridge.

Add to your coffee, smoothie, or tea & enjoy!

Tip: While the non-peppermint ingredients in this creamer may or may not be “de-bloating” for you, try these ideas too:

Grow peppermint yourself;
Chew on the fresh leaves; and/or
Steep them for tea.

References:

https://authoritynutrition.com/11-proven-ways-to-reduce-bloating/

https://www.dietvsdisease.org/how-to-get-rid-of-bloating/

http://www.precisionnutrition.com/fix-gut-fix-health

How Much Sugar is Too Much?

It’s official! Organizations and governments are (finally) declaring a maximum amount of daily sugar intake.

While this is a step forward, there are still a few problems. One – they don’t all agree with each other. And, two, I don’t necessarily agree with them either.

We all know sugar is NOT a health food. It isn’t full of nutrition, and excess consumption is not associated with great health.

The problem is that sugar is everywhere. It’s naturally occurring. It’s also added to just about every processed food there is. And this “added sugar” is a factor in many chronic diseases we see today. Sugar is inflammatory. Too much is associated with weight gain, diabetes, heart disease, cancer, and cavities. Too much sugar is a huge health risk, no matter how you look at it.

So let’s talk about how much sugar is “too much.”

Added sugar vs. naturally occurring sugar. What do some of the officials say?

Before we talk about the “official” numbers (and why I don’t agree with them), you need to know the difference between “added” sugar and “naturally occurring” sugar.

Fruit and other healthy whole foods contain sugar. They also contain water, fiber, vitamins, minerals, and other phytochemicals. They contribute to your body. Eating your fruit and vegetables is a well-proven way to reduce your risks of many chronic diseases.

“Added sugars,” on the other hand, are concerning. In 2013, the American Heart Association calculated that about 25,000 deaths per year were due to sweetened beverages. “Added sugars” are also in baked goods, candies, soups, sauces and other processed foods. You can find sugar on the ingredient list as many names, often ending in “-ose.” These include glucose, fructose, sucrose, etc.

So, “Total sugars” = “Naturally occurring sugars” + “Added sugars.”

The “official” change is the new Nutrition Facts tables. In Canada and the USA, food labels declare the amount of sugar, but don’t give it a %DV (% daily value). This means, they’ve never had a “benchmark” maximum daily value to use. They haven’t declared how much is too much. Now, both countries are implementing a %DV for sugar.

In Canada, the %DV is based on 100 g/day of total sugar. Unfortunately, this number is large because it includes both naturally occurring and added sugars. The %DV is in-line with the Canadian Heart & Stroke Foundation’s recommendations of no more than 90 g of total sugars per day.

In 2008, the average daily total sugar intake in the USA was 76.7 grams per day; this is less than these two benchmarks. Yet, it doesn’t seem that people are getting healthier.

I’d argue that 100 g per day total sugar is still too high.

In the USA, the labels are changing too. They are not declaring “total” sugars but will differentiate between naturally occurring and added sugars. They have decided on a maximum of 50 g of “added” sugars each day. Unfortunately, this is still more than the American Heart Association’s recommended maximum of 24 g/day added sugar for women, and 36 g/day added sugar for men.

What is a better daily sugar goal?

While these official numbers are a step in the right direction, they’re not what I would recommend.

For one thing, I’d eliminate as many processed food as possible, regardless of their sugar content. There are a ton of studies that show that processed foods are bad for your health. Period.

Get your sugar from whole, unprocessed fruits first. I wouldn’t recommend eating your “daily value” of sugar from sweetened processed foods. In my opinion, 50 g of “added” sugar per day is still too much, especially if it’s not from natural whole-food sources. It’s best to eliminate added sugar wherever possible.

Secondly, you don’t need to max out your daily sugar intake. Seriously! Just because there’s a new recommended daily value, doesn’t mean you need to meet it. Try to reduce your sugar intake below these “official” amounts for an even better goal.

Tips to reduce your sugar intake

Here are some of my most popular recommendations to reduce your sugar intake:

Reduce (or eliminate) sugar-sweetened beverages; this includes soda pop, sweetened coffee/tea, sports drinks, etc. Instead, have fruit-infused water. Or try drinking your coffee/tea “black” or with a touch of cinnamon or vanilla instead.
Reduce (or eliminate) your desserts and baked goods and bake your own instead. You can easily reduce the sugar in a recipe by half. Or try my delicious (no added sugar) dessert recipe below.
Eat whole food snacks. Instead of a granola bar (or other sugary bar), try fruit, a handful of nuts, or veggies with hummus. These are easy grab-and-go snacks if you prepare them in a “to-go” container the night before.

Let me know in the comments your favorite tips to reduce your sugar intake!

Recipe (No added sugar): Frosty

Serves 1

¾ cup almond milk (unsweetened)
½ tsp vanilla extract
1 Tbsp. cocoa powder (unsweetened)
½ banana, frozen
1 pinch cinnamon
1 Tbsp. hemp hearts
Ice cubes

Instructions

Add everything into a blender except ice. Blend.

Add a handful of ice cubes and pulse until thick and ice is blended.

Serve & enjoy!

Tip: Double the recipe to share.

References:

https://www.canada.ca/en/health-canada/services/food-labelling-changes.html?_ga=2.256456139.1337838755.1500915116-364691916.1498677123

https://www.fda.gov/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/LabelingNutrition/ucm385663.htm#images

http://www.heartandstroke.ca/get-healthy/healthy-eating/reduce-sugar

http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Added-Sugars_UCM_305858_Article.jsp#.WXYtbYjys2w

https://authoritynutrition.com/how-much-sugar-per-day/

http ://www.precisionnutrition.com/truth-about-sugar

http ://www.health.harvard.edu/staying-healthy/how-to-break-the-sugar-habit-and-help-your-health-in-the-process

http ://www.health.harvard.edu/staying-healthy/how-to-spot-and-avoid-added-sugar

http ://www.health.harvard.edu/blog/eating-too-much-added-sugar-increases-the-risk-of-dying-with-heart-disease-201402067021

Am I Actually Hungry?

If you often feel hungry, you are not alone! I spent years of my life in what felt like constant hunger, scrambling from one snack to the next.

There are many reasons to feel hungry. Of course, the most obvious one is that you are actually physically hungry. Perhaps your stomach is empty, your blood sugar has dropped, and your hunger hormones are having a party.

But other times, the hunger may not be physical hunger. It may be a craving or an emotional trigger. These are common reasons why some people eat too much. It could be brought on by a certain type of diet, stress, or other things going on in life.

It’s easy to mistake “psychological” hunger for “physical” hunger.

I’m going to talk about the difference between both of these types of hunger, and give you some tips how to figure out which is which.

And, of course, I will give you a very filling recipe too!

Physical hunger vs. psychological hunger

Your “physical” hunger is regulated by the body through your hunger hormones. And of course, it should be. You don’t want to be completely drained of fuel and nutrients for a long time. So, you’re programmed to seek food when your body physically needs it. Some of those physical needs are that your stomach is empty or your blood sugar has dropped and needs to come up again.

“Psychological” or “emotional” hunger is eating to overcome boredom, sadness, stress, etc. It’s based on a thought or feeling. It’s what happens when you see a great food commercial or smell a bakery. It’s not from your empty stomach or low blood sugar…but you may respond to it the same way, by eating.

So, here’s how to tell which is which.

Eight steps to figure out if you’re physically hungry or not

1 – The first thing you need to do is stop to evaluate. Scarfing down that granola bar at the first sign of hunger isn’t necessarily going to help you.

2 – Now that you’ve stopped. Pay attention to where this hunger is coming from. Can you actually feel or hear your stomach growling? Did you skip a meal, and haven’t eaten in hours? Or are you seeing and smelling something divinely delicious? Perhaps you’re bored, sad, or stressed? Ask yourself these questions and consider these areas and pay attention to your responses.

3 – Have a big glass of water. Now observe your hunger feeling for at least a minute. Really dig into the source of the feeling. It can be easy to jump to a conclusion, but that may or may not be the right one. So listen to your body and mind very deeply.

4 – If you do find that your feelings may be the source, then face them. Acknowledge and observe your feelings. They may just be needing comfort and recognition, even if they sound like they need food. Try deep breathing, having a stretch, or going for a quick walk to release some of these emotions; this also gives your mind a chance to focus on something other than the feeling of hunger.

5 – If you’re pretty sure that your body physically needs nutrition, just wait a few more minutes to make sure.

6 – Now you can be fairly sure whether your hunger was from emotions, boredom, thirst, or actual physical hunger.

7 – If it’s physical hunger, feel free to eat healthy and nutritious food. To fill you up the food you eat should be high in protein, fiber, and water. Eat slowly and mindfully. Chew well and savour every bite of it.

8 – Rinse and repeat at the next sign of hunger.

Conclusion

The feeling of hunger can manifest for many reasons. Of course, if you’re physically hungry and need the food and nutrients, then this is what it’s for!

But often, there is an underlying psychological or emotional reason you might feel hungry.

Now you know my eight steps to figure out if your physical body is hungry, or if you’re bored, sad, or stressed.

Use this process over and over again to feed your body what it actually physically needs (and not overdo it).

Recipe (Filling): Slow-Cooker Roast Beef and Potatoes

Serves 6

2 onions, sliced (do this and go to step 1 before preparing the rest of the ingredients)
4 lb beef roast
1 lb potatoes, peeled & chopped
1 lb carrots, peeled & sliced
2 celery sticks, sliced
2 dashes dried thyme or sage or parsley
2 cloves garlic crushed
2 dashes salt & pepper

Instructions

Place a layer of sliced onion at the bottom of the slow cooker. Put the lid on and turn up to high; this will start caramelizing the onions while you wash and slice the rest of the ingredients.

When all ingredients are ready, take off slow cooker lid and add meat and the prepared vegetables, garlic, herbs, and spices.

Cook on high for 3 – 5 hrs, or on low for 6 – 8hrs, or until done.

Serve & enjoy!

Tip: You can substitute different vegetables if you like. For example, you can use sweet potatoes in place of the regular potatoes; or parsnips instead of carrots.

References:

http://www.precisionnutrition.com/dealing-with-mysterious-hunger