Topics

advice affirmations Al Turtle AlAnon English and Spanish Alcohol and Drug Resources alternative therapies anxiety Appointments Apps aromatherapy Art Therapy Astrological Counseling Astrology astrology collages Attend Autism bilingual therapy services Bipolar Bipolar Books Book Now Books Books on Eating Disorder Issues Books on Sponsorship Books on Violence Prevention Books: Inner Child Books: Jean Illsley Clarke Books: Self Help borderline personality disorder Brain buddhist psychology (you tube) Byron Katie celestine prophecy challenging child Child and Family Counseling child anxiety Child Centered Special Time Children and Teens Children's Mental Health Insurance Choosing a Sponsor chores christian mysticism (you tube) Christian Support Groups christianity Class: Intermediate Astrology Class: Introduction to Astrology Class: Parenting Alternatives to Control: Class: Reinventing Your Self Class: Spiritual Dimensions of Healing Addictions Class: The Inflexible Explosive Child Client Forms Client's Bill of Rights Co-Narcissism codependency codependency links codependency promises codependency symptoms Codependents Anonymous Meetings cognitive behavioral therapy Cognitive Treatment for ADHD Collaborative Problem Solving communication compassion complementary alternative medicine compulsive eating Connections course consent to treatment for minors Consent to Treatment when parents are divorced Contact coparenting Counseling Fees Couples Counseling coupleship Crisis Services Crystals for the 12 Steps DBT DBT Glossary DBT Groups De-Escalate Conflict depression Detox Distress Tolerance. Division of Labor divorce Dominant Functions Doreen Virtue downloads Dr. Amen Dr. Hauschka Dual Diagnosis Anonymous Eating Disorder Definitions Eating Disorders EFT EMDR Emotion Code Emotional Empowerment Emotional Freedom Techniques Emotional Intelligence Emotional Intelligence for Couples Emotional Regulation Energy Energy Psychology Energy Psychotherapy essential oils Experience and Training explosive child Exposure Therapy and OCD Exposure Therapy and Phobias Family Counseling featured etsy store feedback Fees Feingold Diet filters flashbacks flower essences Focus food and mood forgiveness Forms four agreements (book) four humors Gamblers Anonymous getting married Glossary Gorge Area Parenting Classes Grief Group growing up again Gut and Psychology Syndrome Happiness happiness links healing sexuality health anxiety Healthy Kids Hood River County Resource Directory How does our brain work Imago Index Individual Counseling Inner Child Books insomnia insurance Insurance Panels Insurance Resources Interpersonal Effectiveness issues Jane Arnell LCSW Jane Rekas LCSW joint custody Law of Attraction Life Coaching life traps links: codependency links: happiness links: personality typology Little Sugar Addicts lizard brain Local Resources for Counselors Louise Hay love addiction Make an Appointment mbti Medical Detox Medical Rule Outs Medications for Children and Teens meditation Metaphysical causes of Illness mindfulness minerals Miscarriage Loss Support Group mood hygiene name change Narcotics Anonymous Naricissism neurotransmitters Newsletter Nightmares NLP Non-Violent Communication Non-Violent Communication Group nutrition OCD overcoming shame overindulgence PacificSource Panic Disorder Parent Education parenting Parenting Approaches Parenting Classes parenting discipline Parenting Teens Parenting Tips Pay Fees Online Pay Pal perfectionism Personal Craziness Index personality Personality Typology Links pia mellody PMS polyvagal prevalence of mental health disorders private practice Procrastination Professional Disclosure Statement psychiatrist Psychoactive/Psychotropic drugs psychologist PTSD Radiant Recovery recovery Reiki Healing and Energy Sessions Reinventing Your Life Relaxation Resource Directory Reviews Ritalin Safety and the Lizard schemas self-care self-esteem Self-Help Books Services Services for Children Sex Education Curriculum shame Simplify Parenting sleep hygiene Smart Phone Apps for Mental Health Smart Phone Apps for Relaxation and Stress Reduction Smartphone Apps for OCD smartsheet Spanish Speaking AA Meetings Specific Crystals for Healing Addictions Spiritual Number Sequences spirituality sponsorship strengths strengthsfinder Stress Stress Reduction Study Skills by Personality Type subtle yoga Sugar Sensitivity Supervision toward LCSW or LPC supplements Testimonials The Neuroscience of Emotions The Work therapists in the gorge thinking errors Thyroid time in time management tips Transpersonal True Colors Turtle Dove Counseling Blog Turtle Dove Counseling Book Recommendations Turtle Dove? TWELVE STEP FELLOWSHIPS Unritalin Solution vagal tone Videos Violence Prevention virtual appts. vitamins VSee was Jane Arnell Weight welcome What Affect Does ADHD Have on Relationships Why a counseling blog? counseling blog will be Jane Rekas Women's AA Meetings workaholics anonymous Worksheets Worry written by Jane: boundaries and self-esteem written by Jane: Evaluating Medications for Children written by Jane: Evaluating Medications for Children and Teens written by Jane: Healthy Families Play Together yoga
Show more

5 Foods for a Better Mood

1) Oatmeal

Oatmeal may help if you find yourself feeling irritable and cranky. It is rich in soluble fiber, which helps to smooth out blood sugar levels by slowing the absorption of sugar into the blood.
Oatmeal is also a great food to help you stick with your diet plan, because the soluble fiber in oatmeal forms a gel that slows the emptying of your stomach so you don't feel hungry quickly.

Other foods high in soluble fiber are: beans, peas, barley, citrus fruits, strawberries and apples.
What to try:
Add tasty toppings to oatmeal, such as:

•Low-fat granola and skim milk
•Coarsely chopped apple or unsweetened chunky applesauce with cinnamon
•Strawberries and sliced almonds

2) Walnuts

Walnuts have long been thought of as a "brain food" because of their wrinkled, bi-lobed (brainlike) appearance. But now we know that walnuts are an excellent source of omega-3 essential fatty acids, a type of fat that's needed for brain cells and mood-lifting neurotransmitters to function properly and possible help some people with depression.
Other foods rich in omega-3 fatty acids include salmon, sardines, flaxseeds, and omega-3 fortified eggs.
What to try:

•Instead of reaching for a muffin as a snack, try walnuts and an apple. The fiber and good fat will also curb your appetite for longer.
•Try mixing crushed walnuts into yogurt as a snack.
•Sprinkle walnuts over salads.

3) Tea

Although caffeine has been shown to lead to a more positive mood and improved performance, it's a fine line.
Too much caffeine can make you dependent and make you nervous, irritable, hypersensitive or bring on headaches.
What to try:

•A good strategy is to limit yourself to no more than one 8 oz. cup of coffee a day. Instead of that second cup, try making a cup of green tea. You can find it in teabag form in most grocery stores.
•Another option: chai. It's an Indian tea made with regular black tea plus spices such as cardamom and cinnamon. The spices also add a natural sweetness to the tea, which may help you cut back on sugar and sweeteners.
•If you're in the mood to try a new herbal tea, consider rooibos. Rooibos is a reddish brown tea that tastes more like regular black tea than other herbal teas.
Like chai, rooibos also has a hint of natural sweetness, which makes it a good option for people trying to lose weight.

Try hot rooibos tea plain, with a wedge of lemon, or with milk. It also makes a great iced tea.
Rooibos can be found in health food stores, some grocery stores, online, and increasingly, in cafes and restaurants that serve herbal tea.

4) Salmon

In the past few years, research has suggested that vitamin D may increase the levels of serotonin, one of the key neurotransmitters influencing our mood, and that it may help to relieve mood disorders.
We get vitamin D mainly through exposure to sunlight and in lesser amounts, through food.
But a recent study found that in Boston, exposure to sunlight during the months of November through February does not produce any significant amounts of vitamin D in skin.
What to try:

•Canned salmon with bones is rich in vitamin D. It is also an excellent source of omega-3 fatty acids.
•Instead of tuna for your sandwiches, opt for canned Alaskan pink or sockeye salmon with bones. Choose water-packed salmon, which is lower in calories than the oil-packed.
•Other foods high in vitamin D are fortified milk and fortified soy milk.

5) Lentils

A member of the legume family, lentils are an excellent source of folate, a B vitamin that appears to be essential for mood and proper nerve function in the brain.
Low levels of folate have been linked to depression. In fact, a Harvard study showed that 38 percent of depressed women are deficient in folate.
Although researchers don't yet fully understand the connection, folate deficiency appears to impair the metabolism of serotonin, dopamine, and noradrenaline, neurotransmitters important for mood.
A cup of cooked lentils provides 90% of the recommended daily allowance of folic acid. A healthy bonus: lentils contain protein and fiber, which are filling and help to stabilize blood sugar.
Other sources of folate include: fortified breakfast cereals, green vegetables such as spinach and broccoli, liver, and beans.
What to try:

•Toss cooked lentils with cherry tomatoes, sliced bell peppers, and carrots for an easy salad.
•Try making lentil soup.
•If beans make you gassy, use Beano.

Comments

Popular posts from this blog

Life Traps: Filter or Schema Therapy

Study Skills by Personality Type