"Eat to Beat..."
Here are some tips from Self writer Leah McLaughlin on what foods can help you conquer almost any mood!
“The food on your plate has the power to brighten your mood, heal your muscles, help prevent cancer, ward off weight gain and more—as long as you choose the right bites.” Here, are a few of the edibles claimed to improve your mood and some common inflictions. I’ve highlighted some that I will certainly try!
Please see the full article in the April addition for more info.
Forgetfulness
Mediterranean meals People who ate the Greek way were able to stave off cognitive decline longer than those who didn't, a study in the The Journal of the American Medical Association finds. This antioxidant-filled diet may reduce oxidative stress and thereby help lower Alzheimer's risk. For a young mind, pile your plate with grains, vegetables, fruit and fish, and limit red meat.
Red wine "A glass a day might cut Alzheimer's disease risk nearly in half," says Walter G. Bradley, M.D., professor of neurology at the University of Miami Miller School of Medicine. Antioxidants in wine may protect against small-blood-vessel damage, which has been linked to Alzheimer's. Have a glass at dinner, plus tea and dark chocolate for dessert. Eating all three improves brain performance, a study in The Journal of Nutrition shows.
PMS
Skim milk Skip the cookie and go for the milk to prevent PMS. Sufferers taking calcium and vitamin D daily had the same improvements in mood and anxiety as those taking a hormone used to treat PMS, a study in the International Journal of Gynecology & Obstetrics reports. Levels of the nutrients may drop before your period, deflating your mood. Have three helpings of D-fortified dairy daily to help meet your needs all month.
Soy Edamame is like a magic bean for monthly woes. Women who ate 30 grams of soy daily had reductions in PMS-related breast tenderness, headaches and cramps, a study in the British Journal of Nutrition reveals. The phytoestrogens in soy may help regulate estrogen. Choose whole sources, such as edamame, tofu and soymilk.
Weight creep
Eggs Get cracking in the morning to nibble less all day. Protein not only works to curb appetite but also encourages you to expend more energy, so you end up snacking less and burning more calories, researchers from Maastricht University in the Netherlands found. You probably net enough protein at lunch and dinner but skimp in the A.M. Boil eggs over the weekend to grab on the go, or whip up a scramble that will stick with you.
Pistachios Women who ate nuts two or more times per week were less likely to gain weight over time, a study in The American Journal of Clinical Nutrition indicates. "There are three special ingredients for weight loss: fiber, water and protein. And nuts have two," says Elizabeth Somer, R.D., author of Eat Your Way to Happiness (Harlequin). Pick pistachios; they offer bonus oleic acid, which may prompt feelings of fullness after a meal. Plus, shelling the snack can slow your eating.
Green salad Experts confirm that successful dieters swear by the salad bar. It's not only because salads are low-cal: Big helpings of veggies fill you up by delivering lots of water and fiber. "I find that women who replace one meal with a salad each day are more likely to maintain a healthy weight over time," Somer says. They also net more nutrients from the variety of crunchy vegetables. Avoid creamy dressings and high-calorie toppings such as croutons to keep your greens lean. Not a fan of raw roughage? "Try to include at least two servings of vegetables at each meal," Somer says.
Wrinkles
Melon Red and orange produce offer beta-carotene and lycopene, which help block the effects of UV light. And people with high levels of these nutrients in their skin are less prone to premature aging. Have 1 cup cantaloupe for all the beta-carotene you need, with some cubes of lycopene-loaded watermelon.
Bell pepper: Adding vitamin C to your diet could subtract years from your looks. Women who ate the most C-rich foods were 11 percent less likely to have wrinkles than those who consumed fewer, a study in The American Journal of Clinical Nutrition shows. C helps build collagen and fends off free radicals. Get your fix with half a red bell pepper—it packs an entire day's vitamin C needs in a few bites.
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