Ginger Turkey Stir Fry — A New Recipe For Depression Support

I received a lot of feedback and traffic to the blog when I posted the High Protein Smoothie recipe for depression nutrition support. The post seemed to strike a nerve, and it’s no wonder. Depression and anxiety are on the rise. Kids, especially, are suffering at ever increasing rates. According to a New York Times article today: “In 1985, the Higher Education Research Institute at U.C.L.A. began asking incoming college freshmen if they “felt overwhelmed by all I had to do” during the previous year. In 1985, 18 percent said they did. By 2010, that number had increased to 29 percent. Last year, it surged to 41 percent.”

In 32 years, the rate of U.C.L.A. freshman who feel overwhelmed rose by over 200%. This is startling.

I can’t begin to address the issue of depression and anxiety in depth like mental health professionals can. It’s an intricate problem with many factors, and I primarily focus on the nutrition aspect. But, I can say that we as a civilization seem to be moving further away from spending time together in person. People feel isolated and alone. This is one reason why I proposed Crappy Dinner nights, which have taken off like gangbusters and are now a weekly occurrence amongst my friends. Another factor that has been studied is our lack of time in nature. Children are given less time to play outside during school and adults spend most of their days indoors as well (I wrote a post about this, you can read it here).

One thing I know for sure is that our diets, what we eat and drink, is negatively affecting our mental health. Inflammation plays a role in our mental well-being, just as it does with cardiovascular, metabolic, and brain health. When we eat mostly pro-inflammatory foods like highly processed flours and sugars, our brains aren’t being fed what they need to be happy and healthy. Our gut health, which is a key factor in the health of our other bodily systems, is worse for the wear when we eat these pro-inflammatory foods. If our gut microbiota is out of whack, so is the rest of us. You can read about it in the paper titled “The Gut-Brain Axis: The Missing Link in Depression” in Clinical Psychopharmacology and Neuroscience. In the conclusion, the authors write: “Poor diet is a risk factor for depression; thus, a healthy diet may prevent depression. Regulation of the gut microbiota using diet, probiotics and FMT may have important benefits for preventing and treating depression”.  For those wondering what FMT means, it’s fecal microbiota transplantation, which is a process used for certain gastrointestinal diseases like Crohn’s and Ulcerative Colitis.

To be clear: I do not believe people who are depressed or anxious can magically cure themselves with diet. If it were that easy, no one would be suffering. But I do believe diet can play a role in mental health and wellness, just as it can when we are battling cancer, heart disease, or diabetes. It’s a piece of the puzzle.

So, my advice to anyone with depression or anxiety is to, little by little if that’s what’s feasible, add in some anti-inflammatory foods to your diet. Try to crowd out the cookies and crackers with whole foods like high quality proteins, fats and complex carbohydrates. These foods will nourish your brain and help reduce inflammation. Use lots of herbs and spices a.k.a. “booster foods”. And please, don’t ever go off any medications or treatments without the express consent from your doctor. 

See below for an easy and delicious Ginger Turkey Stir Fry recipe. If it were me, I’d make the brown rice using frozen pre-cooked rice from the grocery store. It saves a lot of time and leaves you one less pot to wash. If you feel like having chicken or beef, use that instead. Opt for high-quality, grass fed meat as much as possible. They are higher in Omega-3 fatty acids. 

**I am not a doctor nor am I qualified to give medical advice. Please see a licensed medical professional for any medical concerns you might have.

 

 

RECIPES FOR ANXIETY_DEPRESSION

You might also like:

Crappy Dinner Party (It’s A Good Thing!)

One Pot Garlic Parmesan Pasta

The Importance of Zinc

One Pot Garlic Parmesan Pasta

Yesterday when I was trying to figure out what to make for dinner, I typed in “garlic parmesan pasta” because those were the ingredients I definitely had on hand. I wanted something very simple but still tasty. Everyone likes pasta. Plus it’s wonderful comfort food for a cool fall Monday.

The recipe that I found is a “one pot” pasta recipe which means literally everything goes in the pot, including not just the liquid and the pasta but all the seasonings. You wouldn’t think this would work but I swear on my life it works — and beautifully at that. But you must trust the process.

The one thing I added to this One Pot Garlic Parmesan Pasta recipe is frozen meatballs into the bubbling mixture because I felt like the meal needed some protein, and my 12 year old and my husband love meatballs. So do I, but since I try to stick to a lower animal protein diet, I added some vegan meatballs to mine.

Speaking of changes, I also opted to put the parmesan at the table instead of into the recipe — my daughter doesn’t love a cheesy mess (unless it’s pizza? Sometimes she’s weird) and letting people determine the amount of cheese means less cheese usually gets used. So it’s a win for the pocketbook as well as the overall calorie count of the meal.

So, try this recipe next time you need something super quick, simple and easy to clean up  after.

You might also like:

Crappy Dinner Party (It’s A Good Thing!)

Hearty Lentil Soup

 

The Importance of Zinc

Zinc is a trace mineral which acts as an antioxidant in our bodies. It plays a role in cell division, cell growth, wound healing, and the breakdown of carbohydrates. Since our bodies don’t make zinc, we need to get it through our diet or supplementation.

Why is zinc important? Because it’s an antioxidant there are many benefits to getting enough zinc. I’ve outlined some of them in the handy infographic below.

My doctor recommended taking no more than 50 mg of elemental zinc to boost my immune system. You would be hard pressed to get that much zinc from diet alone. 

What happens when you don’t get enough zinc? Lots of stuff can occur, such as low fertility, low immune system, depression/anxiety, and decreased wound healing, for starters. 

Read and print out this handy guide on zinc for more information.

***I am not a doctor, nor do I play one on t.v. Please ask your doctor or qualified medical professional before starting any supplements!

Zinc 1 page

Crappy Dinner Party (It’s A Good Thing!)

I am #blessed to have the most fabulous neighbors. When we moved in almost seven years ago, my immediate next door and kitty-corner neighbors welcomed us with enthusiasm. Since then our families have played together, eaten together, traveled together and spent Christmas Eve together.

However, we are a busy bunch, and it can be difficult to find time when we can all come together. Between high stress jobs, kids’ activities, and family commitments, weeks and sometimes a month or two can go by before we can see one another. For a couple of years we’ve been talking about the concept of the Crappy Dinner Party, wherein everyone pitches in whatever they have in their fridge (no shopping allowed!) and the host family does no cleaning, no fussing and no elaborate anything. The point is to allow us to spend time with one another without stress. I’m happy to say that this Sunday my family hosted the Inaugural Crappy Dinner Party. I made some vegetarian tostadas from a meal kit service that I was planning on making anyway. Catherine brought turkey taco fixings that she was making for her family that night regardless and some drinks for the kids. Tom brought gin (because, COCKTAILS) and grapes and veggies. I threw some buttered noodles in there for the kids. We cut up a watermelon. I didn’t even wipe up the crumbs from the dinner table from the previous night BECAUSE CRAPPY DINNER PARTY RULES ARE NOT TO BE BROKEN. We used paper plates (that we composted, please don’t yell!) and it was probably the most relaxed dinner party I’ve ever had in my life. And this was with 6 kids and 5 adults!

Some integral people in my friend zone were missing, as I threw the dinner idea together somewhat last minute. Deanna had to work (so she sent her husband and kids), Shawn and family had plans, and Erika (a new friend to me but a dear friend to my friends so obviously she’s on the list!) couldn’t come, but here’s the thing: now that we’ve started this it’s going to happen more frequently. Once you release the pressure of cleaning and putting together an elaborate spread, it becomes a joy and not a burden. Catherine has already planned the next one at her house.

How do you host your own Crappy Dinner Party? Let me summarize the rules for you:

  1. DON’T CLEAN YOUR HOUSE. Move some piles if they get in the way of eating but otherwise hands off.
  2. NO GROCERY SHOPPING. Make what you have, even if it’s beans and rice.
  3. EVERYONE BRINGS SOMETHING THEY CAN CONTRIBUTE. Even especially if it’s gin.
  4. ENJOY YOURSELVES.
  5. REPEAT again and again because it’s fun and you realize your friends just want to see each other, even if the house is messy.

Do you have your own Crappy Dinner Party rules? Let me hear them!

You might also like:

Cooking? What’s that?

New Recipe! Roasted Salmon with Garlic and Dill

Vegetarian Wild Rice Salad

wild rice

Last week when I went with my 12 year old “up north” I had a wild rice salad at the lodge that I thought was pretty good. I liked the textures, with the chewy wild rice and the crunchy water chestnuts. I wasn’t crazy about the honey mustard dressing, but I loved the addition of grapes. This was a true “midwestern salad”, I’m not afraid to admit. I decided I would try to remake it but with a different dressing and the addition of some other favorite add-ins.

One thing I love about wild rice (which actually isn’t rice at all) is that it has far more nutrients than white rice. In one cup of cooked wild rice, there are 7 grams of protein and 35 grams of carbohydrate, including 3 grams of fiber. It’s lower in calories than white rice and the protein it contains is higher quality because it has more of the essential amino acids.

Here is the recipe I came up with, with the help of a different recipe from my local grocery store chain.

VEGETARIAN WILD RICE SALAD

Ingredients:

4 cups cooked wild rice (about 1 cup uncooked). I like to put some Better Than Bouillon in the water to create more flavor.

1/2 cup mayonnaise

1/2 cup milk

2 tablespoons lemon juice

1/2 teaspoon Fine Herbs (or your choice of favorite dried herbs)

1/3 cup sliced green onion

1 (8 oz can) sliced water chestnuts, drained

salt and pepper to taste

2 cups sliced red seedless grapes

1 cup nuts of your choice (I used a mixture of cashews and sliced almonds)

Instructions:

Make the dressing by mixing the mayonnaise, milk, lemon juice and herbs together in a small bowl.

In a larger bowl, combine In larger bowl, combine wild rice, green onion, water chestnuts, salt and pepper. Stir in mayonnaise mixture until blended. Refrigerate, until cooled. Before serving, fold in grapes and nuts. Take to your next potluck. 

You might also like:

Maybe A No Bake Treat Recipe For The Weekend

Maybe You Can Grow Your Own Scallions Super Easily

Maybe A Portobello Patty Melt For Dinner Tonight?

Ever since I cut down on my red meat consumption, I’ve really missed one of my favorite splurges: the patty melt. Maybe they taste good going down, but then reality sets in. Indigestion, the meat sweats, that brick-in-my-gut feeling. So when I saw this recipe I just knew I had to try it.

I made these Portobello Patty Melts last night for dinner, and they were GOOD. Like, really good. A few things I did differently: instead of caramelizing the onions for 40 minutes, I did it for about 20. Also, instead of roasting the portobello mushrooms for 40-45 minutes, I put them in a pan with the marinade and sautéed them with a cover on until they were ready. It saved about 20 minutes which is huge when you have a hungry family.

My daughter hates mushrooms so she opted for a grilled cheese but my husband and I really liked them. I can’t wait to have them again. Maybe next week?

You might also like:

BBQ Chicken, Spanish Style

White Beans, French Style

Maybe It’s Monday (Again) And We Need An Easy Dinner Idea: Fettuccine With Asparagus

This crazy family of mine. They want dinner. Every. Single. Day. Like I mentioned last week, we usually do #MeatlessMonday as a way to eat a little healthier and do something nice for the Earth.

Maybe today I’ll just post this super easy but elegant looking Fettucine With Asparagus recipe I found this weekend. This is what I plan on making tonight for my hungry family.

Maybe you’ll make it too, and come back to tell me how it was?

You Might Also Like:

Maybe Some Rice Noodle Salad For Dinner Tonight?

Healthy Breakfast Recipe: Pumpkin Waffles