Food to boost your mood

Food to boost your mood

We all know it, sometimes we feel low, tired and depressed, but many of us don't realise that what we
eat can affect our emotions.
Food triggers chemicals in the brain, which can alter our mood.One chemical called serotonin is known to produce feelings of well being and is stimulated by starchy foods such as pasta and rice.
Many of us are comforted by food, sweets or coffee after a stressful situation or argument. But after that
feel more depressed. The quick fix gives way to darker moods afterwards and is made worse by feeling of guild if you are overweight.

The following recipes from me are nutritious, low-fat and research proves can lift your mood and help you feel better longer.

Banana Smoothie
Using a blender, mix a banana with 150 ml apple juice and 2 tbsp natural yogurt

WHY IT PICKS YOU UP
Bananas contain tryptophan, an amino acid that the body changes into mood-boosting serotonin.
It is an natural mood enhancer and effective in treating seasonal affective disorder
(SAD)


Date and Brazil Nut Loaf
Cream 150 g brown sugar together with 50 g margarine, then beat in 3 eggs.
Add 175 g chopped dates and 175 g chopped Brazil nuts,
225 g self-raising flour and a pinch of salt. Blend well and bake in a 9 inch tin
at 180 C for one hour.

WHY IT PICKS YOU UP
Brazil nuts can provide a good supply of selenium. If you suffer from anxiety,
depression or tiredness supplement adequate amounts of selenium to your
diet to improve your symptoms.

Garlic Tuna with Olives and Tomatoes
Chop 1 or 2 garlic cloves and mix with a small tin of tuna. Cut a handful of green olives in half
and add to the tuna. Cut tomatoes in slices, eat on wholemeal bread.

WHY IT PICKS YOU UP
Researcher at the University of Hannover/ Germany tested Garlic on people with
high cholesterol. They discovered an unexpected side-effect.
Participants experienced significantly fewer feelings of anxiety, fatigue and agitation.
Note:

Spinach is at the moment in Japan a bit problematic!

Please make sure you know where your spinach is coming from
Mediterranean Sandwich
Fill 2 pieces of Italian ciabatta bread with baby spinach leaves, sliced tomato,low-fat
mozzarella and a bit of olive oil and fresh basil, salt & pepper.

WHY IT PICKS YOU UP
Spinach is full of B vitamin folic acid, which helps to maintain levels of the feel good
chemical serotonin in the brain.
Researchers discovered that people deprived of this vitamin began suffering from depression and anxiety after 5-6 weeks.
Restoring the vitamin caused the symptom's to disappear.


Honey Oats
Boil 300 ml milk and add 125 g oats, stir until it thickens, add 1 big spoon of honey and
a hand full of dried fruits. ( blueberry, cranberry,prunes, raisins are a good choice)


WHY IT PICKS YOU UP
Oats act as an antidepressant and can be used to treat stress and nervous
disorders. They trigger the production of acetylcholine a hormone that combats
poor concentration and feelings of tension.
This is one of the best choice breakfast for children and teenager.


PARTY DRINKS WITH A HEALTHY TWIST

Mango and Peach Booster
Peel and stone and chop 1 mango and one peach,
blend until it is smooth. Add 50 ml orange juice and 150 ml yogurt
plus 2 tsp honey and blend again.

WHY IT PICKS YOU UP
It contains metabolism-boosting iodine and calcium. Antioxidant vitamins A, C
and B2. It gives you healthy skin,hair, nails and eyes. It is alcohol-free and a
good party drink for pregnant women.


Cranberry Spritzer
120 ml Cranberry juice 50 ml chilled white wine
over crushed ice, add a dash of soda and a lemon slice.

WHY IT PICKS YOU UP
Those who suffer from crystitis or other urinary tract infections
benefit from this drink. Astringent property's in cranberry prevent
bacteria binding to the urinary tract.

an apple a day

We're told that an apple a day keeps the doctor away, but what exactly are the health benefits of apples? Here are reasons to heed the advice of that very old
proverb.
Ten good reasons to eat apples

Asthma Help
One recent study shows that children with asthma who drank apple juice on a daily basis suffered from less wheezing than children who drank apple juice only once per month. Another study showed that children born to women who eat a lot of apples during pregnancy have lower rates of asthma than children whose mothers ate few apples.
Alzheimer's Prevention
A study on mice at Cornell University found that the quercetin in apples may protect brain cells from the kind of free radical damage that may lead to Alzheimer's disease. A group of chemicals in apples could protect the brain from the type of damage that triggers such neurodegenerative diseases as Alzheimer's and Parkinsonism, according to two new studies from Cornell University food scientists. The studies show that the chemical quercetin, a so-called phytonutrient, appears to be largely responsible for protecting rat brain cells when assaulted by oxidative stress in laboratory tests.
Phytonutrients, such as phenolic acids and flavanoids, protect the apple against bacteria, viruses and fungi and provide the fruit's anti-oxidant and anti-cancer benefits.
Quercetin is a major flavanoid in apples. Antioxidants help prevent cancer by mopping up cell-damaging free radicals and inhibiting the production of reactive substances that could damage normal cells.


Lower Cholesterol
The pectin in apples lowers LDL ("bad") cholesterol. People who eat two apples per day may lower their cholesterol by as much as 16 percent.
Lung Cancer Prevention
According to a study of 10,000 people, those who ate the most apples had a 50 percent lower risk of developing lung cancer. Researchers believe this is due to the high levels of the flavonoids quercetin and naringin in apples.
Breast Cancer Prevention
A Cornell University study found that rats who ate one apple per day reduced their risk of breast cancer by 17 percent. Rats fed three apples per day reduced their risk by 39 percent and those fed six apples per day reduced their risk by 44 percent.
Colon Cancer Prevention
One study found that rats fed an extract from apple skins had a 43 percent lower risk of colon cancer. Other research shows that the pectin in apples reduces the risk of colon cancer and helps maintain a healthy digestive tract.
Liver Cancer Prevention
Research found that rats fed an extract from apple skins had a 57 percent lower risk of liver cancer.
Diabetes Management
The pectin in apples supplies galacturonic acid to the body which lowers the body's need for insulin and may help in the management of diabetes.
Weight Loss
A Brazilian study found that women who ate three apples or pears per day lost more weight while dieting than women who did not eat fruit while dieting.




For home storage, most varieties of apple can be held for approximately two weeks when kept at the coolest part of the refrigerator (i.e. below 5°C). Some types, including the Granny Smith and Fuji, have a longer shelf life.
Cooking with apples by D. Suzuki
Quick and easy
Pumpkin and Apple Soup
You need:
1 large onion ( chopped)
40 g butter
1-2 cloves of garlic ( crushed)
600 g pumpkin ( cleaned and diced)
250 g carrots,( sliced)
3 apples like Granny Smith (peeled and chopped)
1.2 l Stock
100 ml single Cream
chives,finely snipped
salt and pepper

Cook the onion in butter until soft but not brown.
Add the garlic,pumpkin and carrots, cook for 5 minutes,
then add the apples and cook again for 5 minutes.
Prepare the stock and add to the mixture, taste with
salt and pepper.
Simmer for 15 minutes until carrots and pumpkin are tender.
Remove from heat and let it cool a bit.Remove the vegetables.
In a blender mix them to a puree and add to the stock.
Reheat and serve in warmed bowls with a spoonful of cream and
the chive.
Serves 6 as a starter or 4 as a light lunch


Yes apples are safe to eat at this moment in Japan!
You can cook healthy delicious meals with apple's
some new recipe's are coming

After Fukushima what can I cook to be safe?

Many natural remedies have been in use in Japan from ancient times,
but over the years with large amounts of processed food and meat we
stress and harm our body's.
After FUKUSHIMA many are lost what to do, what to cook, the daily
question what to eat is more difficult if we have no knowledge how
we can protect ourselves with good food.
First we need to know what is safe to buy even if the radiation is
higher there is food we can buy and use daily.
Our diet should be high in natural anti oxidants because radiation
means more free radicals in our system.
To understand it better I tried to explain it to the best of my
knowledge after I started reading on the subject of good food.
I will use my REIKI blog for English information and recipes.
Hope it will help not to worry to much.
Stay happy and healthy!

Free radical is an atom or molecule with an unpaired electron. Unpaired electrons make for very unstable highly reactive atoms and/or molecules. Paired electrons by way of contrast, are the characteristic of a far more stable state. Researcher and writer, Michael Dye, explains it this way.
"This is a very hazardous, unnatural and unstable state, because electrons normally come in pairs. This odd, unpaired electron in a free radical cause it to collide with other molecules so it can steal an electron from them, which changes the structure of these other molecules and causes them to also become free radicals. This can create a self perpetuating chain reaction, in which the structure of millions of molecules are affected in a matter of nanoseconds (a nanosecond is a billionth of a second), wreaking havoc with our DNA, protein molecules, enzymes and cells."
How do free radicals get into our bodies?
From Within - as natural by-products of ongoing biochemical reactions occurring in normal metabolic functions, in the detoxification processes and in the immune system defence.
From Outside - free radicals (better yet! - free radical generating substances) can be found in the food we eat, in our water supplies (especially after chemicals and pollutants have entered into them), drugs and medicine we ingest and the air we breathe.
Our environment contributes immensely to the spread of free radicals, as do processes like drugs, radiation, pesticides, air pollutants, solvents, fried foods, alcohol, tobacco smoke, etc. All the things most of us are exposed to all the time.
Airborn emissions, excessive sunlight, chlorination, chemical sources and pollution may create free radical damage to our body's cells causing oxidation.

What Can We Do?
"Free Radical Scavengers" (anti-oxidants(  are key elements in the defence system, which the body uses in order to neutralise the activity of these free radicals.
Vitamin E, Vitamin C, Beta-Carotene and Selenium among other nutritional benefits, have strong anti-oxidant properties. I assume that you are already quite familiar with these important nutrients and take them on a regular basis with your food.
Green tea is the best known helper in the defence of free radicals.Next to miso and natto.
If you are in Japan drink good green tea daily 3 times 200 ml a time with your meal.
Since bottle Tea is coming from West Japan it is safe from the water as well!