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

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The Importance of Zinc

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

Weekend Cocktails: The Ginger Margarita

weekend-cocktails

I have done a pretty mediocre to poor job of posting actual health and wellness information recently, thanks to a busy summer and back to school madness. That’s ok, though. Hopefully the joy of trying new cocktails will blur this failure until I can get back on track.

Yesterday I was chatting with a fellow cocktail-lover who happens to be one of my favorite golf and paddle partners (Hi Ellen!) and I asked her what her favorite cocktail ingredients were. She answered “tequila and ginger”. Wow! What a fun combination. Tequila, with its smooth taste, and ginger with its spiciness.  I guarantee you she isn’t messing around with subpar tequila, either. Only 100% agave tequila is the way to go for exceptional cocktails.

I couldn’t really remember a time I ever had a cocktail that included tequila and ginger. So, I told Ellen I would do some research and come up with a cocktail that she might like. In searching I found the Ginger Margarita, served up, which seems perfect. Just the other day I introduced Ellen to my favorite cocktail in the history of cocktails, the Aviation. I love it because it’s bright and smooth and slightly sweet, and because it’s served up (I sometimes get frustrated with rocks cocktails because I like to sip my drinks, and the ice tends to dilute the flavors too quickly for me). Ellen really enjoyed it which doesn’t surprise me because she has excellent taste.

The good news is that ginger is highly anti-inflammatory as well as excellent for the digestive system. And tequila has been thought to be better than other liquor for you because it’s lower in simple sugars. As always, moderation with alcohol is the key, regardless of what you are drinking!

So Ellen, this Ginger Margarita is for you. I think the baker in you will really enjoy making your own ginger simple syrup. Cheers!

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Midweek Mashup: Taco seasoning recipe, a cell phone contract for teens, and 13 easy yoga poses for stress.

MIDWEEK MASHUP

School is back in session and that means we could all use some tips on how to make things easier and more streamlined. Even if you don’t have kids in school, these tips are sure to be useful!

Why buy taco seasoning at the store which contains fillers and other weird ingredients when it’s cheaper and almost just as easy to make your own? Yesterday was Taco Tuesday at our house and I whipped together this easy recipe, with some left over for next time. Make a huge batch and seal it up and use it for several months! TACO SEASONING.

Does your twee/teen have a cell phone? Are you struggling with setting limits and enforcing them? If so, here’s one option: a cell phone contract. I like this particular one, and plan on having my almost 13 year old read and sign it today. Many parents (myself included) might even benefit from some of the points in the contract, such as etiquette and mandated times to turn off the phone.

If back to school or the changing season is causing some stress, here are 13 simple yoga poses everyone in the family can try. I’m going to break these out when my tween gets overwhelmed by homework and responsibilities.

Have a great week!

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Midweek Mashup! A Book Rec, A Favorite Product, and An Insightful Article on Resilience.

Peanut Butter and Banana Wraps For Back To School

 

 

Midweek Mashup! A Book Rec, A Favorite Product, and An Insightful Article on Resilience.

MIDWEEK MASHUP

So, how is your summer going? Is it long and lazy and wonderful? Is it busy and hectic and going too fast? Somewhere in between? For me it’s been the latter, and I’m none too happy about it. So, I’ve cleared my calendar for a few days and the plan is to simply relax and enjoy some rest.

First up on my non-agenda is to read the book The Art Of Being Ill: Or How To Be A Better Patient. I won’t bore you with details but the past two months have been an immunological roller coaster. My doctor finally gave me orders to rest, something I have a very hard time doing. I am looking forward to reading this book on the art of self care. Apparently before we entered the age of busy-ness, during the “Days of Yore”, people did a really wonderful job of convalescing. Laying around in bed and resting up was an art form. I’ll write an update soon and let you know what I thought of the book.

Secondly, I want to tell you about a fantastic product that I discovered my friend KC at Word Savvy using. I went to her house to pick her up one morning and her essential oil diffuser was on in her kitchen. I didn’t notice any clutter, or any dirty dishes or anything else because the diffuser made the entire room seem peaceful and calm. I immediately got online and bought one for myself. Depending on my mood and malady, I use different essential oils. I’m still learning about mixing essential oils but when I really need some calm I always just go for lavender. It doubles as a small humidifier so during the winter, next to my bed, it’s a very inexpensive luxury.

And lastly, I highly recommend reading this article from the “Well” section of the New York Times on boosting resilience in your adult years. There’s a lot out there about how we can help kids be resilient, but adults are also capable of building resilience, even in their older years. If you’re going through a traumatic experience such as a layoff, a scary diagnosis, or a family crisis, it is important to realize that you can navigate through it without succumbing to the fear and stress. “There is a biology to this,” said Dr. Charney. “Your stress hormone systems will become less responsive to stress so you can handle stress better. Live your life in a way that you get the skills that enable you to handle stress.”

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Midweek Mashup

Midweek Mashup

Good, better, best.

I have an insatiable need to better myself. I get excited by new opportunities to make positive changes, whether in nutrition, fitness, personal growth, or simply how to help our home life run more smoothly. I share this with my friend KC over at WordSavvy. She and I spend a lot of our time comparing ways we are working on improvements.  She has a much better handle on her side of things, and she even has a notebook to keep track. Me, I write little lists and post them in places I think I will spot them, like where I eat breakfast, and in the little nook in our mudroom. I think her way is better because I know she is 100% more on top of it than I am. But being around her helps reinvigorate my passion for this. I sort of consider her my improvement mentor.

Speaking of improvements, I’ve decided this summer that if I want to munch on something, I must start with a fruit or a veggie first (if it’s available). The fridge is stocked with sugar snap peas, blueberries, apples, clementines, baby carrots, mini sweet peppers,  and more. Veggies in particular are wonderful because they are full of vitamins and minerals with very few calories. So you can snack on a cup of sugar snap peas and if you decide you’re still hungry, then proceed to a heartier snack. There seems to be no downside to this. Did you know only 10% of American adults get the recommended amount of fruits and veggies each day? If I sometimes struggle, even knowing how good they are for me, I imagine it’s really difficult for most people. So try this approach maybe? And let me know how it goes. (A good portion of our fellow citizens can’t afford healthy foods like fruits and vegetables, or they live in an area called a nutritional desert, where it’s nearly impossible to shop for such items. If you find yourself with extra fresh produce, or a little extra cash, please consider donating it to your local food shelf.)

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My Summer Fitness Plan

 

 

My Summer Fitness Plan

Last Thursday was the last day of school for Reese, and on Friday we booked it up north for a couple of days of R&R in a 100+ year old lodge where we binge watched Anne With An E and puttered around looking at pretty stuff and eating banana splits and blueberry pie. So today starts the first full week of summer break. It was also the first day of my Summer Fitness Plan®. You see, a few weeks ago I approached my next door neighbor and good friend Catherine and asked if she’d like to work out with me three times a week in the wee hours of the morning before our kids were awake. She immediately said yes, and we both agreed that it was going to be amazing and awesome.

Fast forward to this morning when I woke up at 4:00, 4:50, and 5:00 (excitement) and then for real at 6:00 to begin our Summer Fitness Plan®. This is the gist: Mondays, Wednesdays and Fridays we will meet in our shared driveway at 6:15 and run/walk a couple of miles. Then we will use the Aaptiv app I’ve told you about before to do a strength workout. This morning we did our workout at the park in the wet grass while being feasted on by our state bird, the mosquito. There was also a for real boot camp happening and I felt like we were acting out that scene in Bridesmaids. We decided next time we will throw down yoga mats in the driveway instead.

Catherine proclaimed that by the end of the summer we will be bosses in every sense of the word (she didn’t really say it this way but it’s what I inferred so…). The first day was a success, in my book.

A couple of notes: I was worried that I would bonk if I didn’t eat anything beforehand, so I choked down a half of a banana. It’s almost two hours later and I’m still not hungry, so maybe working out on an empty stomach will work for me. Read about the research here. Also, next time I will spritz myself with bug spray. Thirdly, I have to say that if I’m awake everyday at 6:00 anyway, I might as well be exercising instead of laying in bed reading Twitter and stressing about the state of affairs. Who needs all that cortisol? I’m still 100% going to read the news, but an hour away from it isn’t a bad thing. Lastly, I will also be playing golf quite a bit, walking the dog, and doing some yoga and/or barre, but I think the bulk of my actual structured exercise will be from this plan.

What are your fitness plans for the summer?  Please comment and tell me!

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