Food for Thought! YUMMM!

                                                         By: Ashli Preddie Smith 

                                                           
                                                                                                      

They say the food is the staff of life, but what does food really have to do with our minds?

They say we are what we eat, but do our minds even count?

Yes! Yes! Yes! Yes! Yes!

Think about it. Our body needs nutrients, vitamins and

minerals to function and some of the hormones that control

our mood relies on them too. Serotonin, Dopamine, Oxytocin,

and Endorphin are some of the ‘happy’ hormones.

Endorphins are the body’s natural pain killers, Dopamine is

your feel-good hormone and Serotonin is the body’s sleep,

mood, appetite, and digestion regulator.  

According to Harvard Health Publishing "There is consistent evidence for a Mediterranean-style dietary pattern and lower risk of depression” You may be thinking, ‘Are you seriously trying to tell me to throw out all my food and eat foods that don’t sound like they will taste that good?’ or ‘What is so special about this diet anyway?’
Firstly, no I’m not expecting you to throw out everything and start afresh, just maybe add and remove some things from your existing diet. 
Harvard Health also mentions that “A Mediterranean diet is rich in fruits, vegetables, olive oil, whole grains, and lean protein such as chicken and fish, and low in red meat and unhealthy fats.”
Many Jamaicans already have chicken and fish as a part of their diet and there is always fruit in season. Right now as summer comes in, mangos are beginning to ripen so there is no need to fret.
In order to use food to get in a better mood, you have to first remember that anything done in excess can be harmful so moderation is key.

According to Medical News Today, Tryptophan, which is an amino acid, is important to the production of serotonin. Tryptophan is not produced in the body and we need to get it from our food. It can be found in poultry,  eggs,  milk,  seeds, and nuts. Other foods that help to improve your mood from inside out include foods rich in Fibre, Antioxidants, Magnesium, Vitamin D and Omega-3.
Yes, eating regular, healthy meals are a part of the process. Simple additions and substitutes will make you feel better in no time. One way to do this is to remove excessively sweet and salty snacks and replace them with healthier ones. Below are a few snack ideas that are great for those late-night study sessions or when you snack during the day because of boredom during the quarantine.

I have noticed a significant improvement in my mood so much so that I began to crave my new favorite healthy snack. Let’s dive in.

1)  Wheat crackers & sardines- this snack provides you with the satisfaction of crunching away while getting in your omega-3 and fiber. You can have the sardine straight from the tin or you can sauté it with onion, sweet pepper, scotch bonnet pepper and whatever other spice you want for your liking.

*If you are unable to eat tinned foods, wheat crackers are just as good on their own.

2)  Almonds- In Jamaica, you are bound to find an almond tree or two nearby if not in your own yard. You can turn this snack into a two for one by breaking your own almonds outside in the fresh air. You can get some vitamin D, fresh air and a snack for your mental and physical health.

3)  Dark chocolate- dark chocolate is often less sweet and full of antioxidants. It can relieve your sugar craving and prove to be a healthy snack but remember moderation is important.

4)  Cucumbers- my personal favorite! Sliced and sprinkled with a little salt makes an amazing snack. The crunch from the cucumber is satisfying and the salt to taste satisfies that salty snack craving. You can also try tomatoes in place of cucumbers or both at the same time. Cucumbers are mostly water and they help you stay hydrated. Try chilling your cucumber before snacking in the coming summer months.

Start making a change and watch your mood improve!

What other healthy snacks can you think of? Experiment with flavors and textures and let us know what your favorites are.

Stay healthy!