AM I PERFECT? | Inanna Sarkis & Lele Pons



Avoid the Comfort Food Trap

The termcomfort foodis a bit of a misnomer. We indulge in stuff like milkshakes and cheeseburgers to soothe ourselves, but they can actually have the opposite effect once they pass our lips—and it's not just because our clothes feel distressingly tighter.

According to researchers who have studied the link, fast food and packaged pastries can cause inflammation that interferes with mood-regulating chemicals in the brain and can even lead to symptoms of depression.

Advertisement - Continue Reading Below

Fortunately, there are plenty of yummy and satisfying options that will buoy your moodandslim you down.

HABIT: Carbo-Loading
There's a reason so many so-called comfort foods like mashed potatoes and lasagna are carb-based. Carbs fuel the production of serotonin, your brain's main feel-good neurotransmitter, which activates receptors that help control mood and appetite. But when there is less daylight, your body produces less serotonin, says Judith Wurtman, Ph.D., coauthor ofThe Serotonin Power Diet—meaning you want to eat more than usual in winter to keep your spirits up. But careful: Not all carbs are created equal.

THE FIX:Eat complex carbs like whole-grain cereal, rice, and oatmeal, which are digested more slowly than refined grains, staving off hunger (and crankiness). For spuds, swap white ones for sweet potatoes, which are rich in B vitamins and lycopene, nutrients that have been shown to help depression.

HABIT: Reaching for Bad Fats
Some experts say the tendency to seek out fattening foods in the winter may be a leftover evolutionary urge, since bulking up gives your organs insulation from the cold and may also bolster your immune system. (But unless you're an Arctic explorer, that extra layer is probably not a personal goal.)

THE FIX:Friend the right fats. Healthy fats that contain omega-3's are known to support brain-cell function and positive moods, says nutritionist Elizabeth Somer, R.D., author ofEat Your Way to Happiness. Fish are among the best sources, especially salmon and sardines. Low-fat milk that's fortified with DHA is also a good choice and often contains vitamin D (see "Eat Sunshine," right).

HABIT: Cranking Up the Heat
It's natural to crave something warm on chilly days, but many mood-boosting nutrients, including folate (found in kale, lentils, asparagus, broccoli, and beets) are damaged by heat, says Drew Ramsey, M.D., an assistant clinical professor of psychiatry at Columbia University and coauthor ofThe Happiness Diet. What's more, Harvard researchers found that cooking food can actually decrease how many calories your body uses during digestion. (We burn off about 10 percent of what we consume through digestion, a not insignificant amount.)

Advertisement - Continue Reading Below

THE FIX:The less you have to zap your food with heat, and the more you have to chew and crunch it as you polish it off, the better. If you can't imagine subsisting on a completely raw diet (don't blame you!), try steaming your veggies. AJournal of Agricultural and Food Chemistrystudy reports that this cooking technique best preserves the nutrients you need.

HABIT: Gorging on Sweets
Fewer hours of daylight also means your body may be producing more of the sleep-inducing chemical melatonin, which can leave you lethargic and craving sugar, a quick source of energy. But high-sugar diets are linked to an increased risk of depression, and the sweet stuff causes blood-sugar spikes that can make you grumpy, says Jeffrey Rossman, Ph.D., author ofThe Mind-Body Mood Solution.

THE FIX:Get your buzz from caffeine—a study in theArchives of Internal Medicinefound that it may slash depression risk in women. Just don't overdo it or consume it too late in the day—Rossman recommends two to three 8-ounce cups of coffee a day—since studies link too little sleep to weight gain. Cutting back on caffeine? Load up on B vitamins instead: B12, B9 (a.k.a. folate), and B6 help convert amino acids into the mood-and energy-lifting neurotransmitters serotonin, norepinephrine, and dopamine, according to Ramsey. Sources include poultry, leafy greens, fish, lentils, and eggs.
 
Eat Sunshine
Vitamin D may be the most important nutrient for chasing away the winter blues--and research shows most people don't get enough this time of year. Much of the D in our bodies is made using UVB rays from the sun. In winter, especially in northern locations, not only are the days shorter, but also the angle of the sun is so indirect that fewer UVB rays break through the atmosphere. (A study published by the Mayo Clinic found that higher levels of vitamin D were directly related to decreased risk for depression.) If you live north of Atlanta, pack your diet with D-rich foods, including fortified low-fat dairy and cereal, pork, mushrooms, and tuna. With about a third of the vitamin D (and most of the DHA and EPA omega-3's) you need each day, canned tuna is pretty much happiness in a tin.






Video: The Thirst Trap | Pastor Steven Furtick

Avoid the Comfort Food Trap
Avoid the Comfort Food Trap images

2019 year
2019 year - Avoid the Comfort Food Trap pictures

Avoid the Comfort Food Trap advise
Avoid the Comfort Food Trap advise photo

Avoid the Comfort Food Trap foto
Avoid the Comfort Food Trap photo

Avoid the Comfort Food Trap Avoid the Comfort Food Trap new pics
Avoid the Comfort Food Trap new pictures

images Avoid the Comfort Food Trap
foto Avoid the Comfort Food Trap

Watch Avoid the Comfort Food Trap video
Watch Avoid the Comfort Food Trap video

Forum on this topic: Avoid the Comfort Food Trap, avoid-the-comfort-food-trap/
Communication on this topic: Avoid the Comfort Food Trap, avoid-the-comfort-food-trap/ , avoid-the-comfort-food-trap/

Related News


Southwest Grilled Chicken with Corn and Bean Relish
Janet Street-Porter shows off brand new look on Loose Women
Exclusive Interview: Olivia Palermo Shares Her London Fashion Week Highlights
Getting Care for Multiple Sclerosis in the VA Health System
Red Meat Tied to Stroke Risk
The ultimate false lashes to make your peepers pop
Award-winning photos show what life is like in the Royal Air Force
How to Be a Climatologist
4 Reasons You Might Get A Parasite
The 20 Most Life-Changing Medical Breakthroughs Of 2019



Date: 16.12.2018, 18:28 / Views: 43371