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press release
FOR
IMMEDIATE RELEASE
For More Information Contact:
Helene Berk, M.Ed., R.D.
Email: helene@healthypeople.com
FEELING
ANXIOUS?
healthypeople.com presents:
Helene's TOP-10
favorite foods to ease anxiety.
(Los Angeles,
CA)
January 07, 2007.
Have you ever wondered why you
crave carbohydrates when anxious? Here is a perfectly good scientific reason
why you reach for sweets when feeling moody: sugars and starches trigger the
release of insulin. The hormone insulin has many functions. One such
function is to trigger the release of serotonin, which is one of those feel-good
hormones.
Actually, raising serotonin is easy.
Get a dose of sunshine, or go for a walk. If you are hungry, you can eat or
tryptophan-rich foods or nutrient-dense carbohydrates in small quantities.
Actually, if you throw a little protein into the mix, that will stabilize your
blood sugars for an extended period, which will keep you in a good mood for
hours.
But, here is the trick: make sure
to combine the amino acid tryptophan with Vitamin B6, which helps tryptophan
cross the blood-brain barrier. Tryptophan-rich foods include: turkey, dairy
products, soy and peanuts.
A little serotonin is good, but
more is not better and will leave you feeling foggy. In fact, a little serotonin
goes a long way, which is why you must be careful not to over-do glycemic
varieties of carbohydrates. Glycemic foods raise blood sugars rapidly. Insulin
is released, and so is serotonin. Candy,
rice, potatoes are carbohydrate-rich foods that raise blood sugars rapidly after
ingestion. The larger the dose of carbohydrate, the larger the tidal wave of
serotonin that follows. So, the true test is getting the right dose of serotonin to feel
good, productive yet relaxed.
My favorite foods to raise serotonin,
when feeling crabby:
1.
organic
peanuts... or organic peanut butter
(with apples or
celery!)
For a while, the peanut butter
diet was HOT! But, most
folks have no clue why it worked. Peanuts are rich in protein which helps manage blood
sugars. However, this legume embodies two very special ingredients: the amino-acid, Tryptophan and Vitamin B6.
When you combine tryptophan and Vitamin B6, your anxiety melts away as brain serotonin
concentration climbs higher. Because peanuts are a heavily sprayed crop, I do
recommend purchasing organic varieties. STAY AWAY FROM THOSE CONTAINING
HYDROGENATED OILS.
2.
dark chocolate
-
shoot for 71% cocoa solids or more
(or drink un-dutched cocoa)
Dark chocolate contains
anandamide, a chemical similar to the THC found in marijuana. It also raises
serotonin, endorphins and dopamine. WOW! What a deal. This helps you feel relaxed, euphoric yet
clear minded. Dark chocolate reduces blood pressures and appears to improve
insulin sensitivity to help normalize blood sugars. Dark chocolate may be
helpful in kicking addictions and helps folks reduce weight by managing cravings
for carbohydrates. The stearic acid in dark chocolate is a saturated fat which
does NOT raise LDL cholesterol and is useful for the nervous system and for
producing beneficial hormones. On the other hand, cocoa powder is free of
saturated fat and is a seriously nutrient-dense food!
3.
organic soy (NO GMO - genetically modified
soy)
I love soy! But,
it does not agree with everybody. It took me a while to
discover it, but when I did...my world changed forever. Let's start with soy
milk. If you drink it, check the added sugars and select those with less than 10
grams or 2.5 teaspoons of sugar per serving. Also check the protein content
of any soy product: Select those with at least 6 grams of protein per serving.
Perhaps you prefer to experiment with soy beans, soy nut butter, miso, tofu (bean curd), to name a
few choices (I get into much more detail in my book). What do you do with tofu?
You can slice it, dice it, bake it, mash it... just make sure you add your
favorite herbs and spices...because soy acts like a sponge; it soaks up flavors.
Soy is
a unique legume. It contains precious ingredients like Omega-3 rich oils which
have a beneficial effect on brain chemistry to relieve depression, inflammation
and manage blood fats. In addition,
soy foods provide a weak plant hormone called, "isoflavones",
to enhance one's "hormonal harmony". By the way, men need hormones,
too, so
listen up: Balancing hormones is crucial for bones, heart health, for vitality and to
ease anxiety.
4.
omega-3-rich
fish really is brain food
(but, avoid
farmed fish!)
Fish contains pure protein to keep you feeling
mentally focused and alert. Omega-3 fatty acids essential fatty acids found in
"cold water" fish: anchovies, bluefish, eel, herring, mackerel, mullet, sable
fish, salmon, sardines, trout and tuna. The bigger the fish, the more
mercury it may store. So, smaller fish is a wiser choice. As previously
mentioned, omega-3 fatty acids are beneficial for
brain chemistry, reducing blood fats, alleviating depression and inflammatory conditions.
Just
remember: Farmed fish are under-exercised so they are fattier. They
are also fed a
diet laced with pesticides, antibiotics and who knows what else. I stay away from farmed fish, as much as possible, unless I am in a
restaurant.
5. free-range turkey...
loaded in tryptophan to calm you down!
Steer clear of mainstream turkey to skip your
dose of low-dose antibiotics! Select free range turkey. Ask your local grocer
to carry it! Just remember, too much turkey will make you sleepy. Remember: more is not better.
Protein releases hormones that boost mental concentration and
help you stay productive. However, overdoing animal protein can tax your
kidneys and bones. Proteins are actually chains of Nitrogen-containing amino
acids which your kidneys must "de-aminate". This process can tax them. In
addition, an overdose of amino acids can acidify your system. Bone releases
calcium to buffer acidity, causing bones to become porous in time.
Since more protein is not better, how much do you really need? Theoretically, healthy individuals need roughly
one gram of protein for every kilogram of body weight. Divide your weight in
pounds or your
ideal weight by 2.2 to get kilograms. The sum of that equation will let you know how
much protein you need on a daily basis!
Divide protein grams throughout the
day to stabilize blood sugars, especially when you need to stay mentally productive and energetic.
It only takes one ounce of turkey to provide roughly 7 grams of protein. Can you
see
how easy it is to get your entire day's allotment in one meal? Avoid that habit. You need protein throughout the day
with carbohydrates to manage blood
sugars. Protein slows down the rate at which sugars enter the
bloodstream.
6.
organic cheese & yogurt
...or soy-based substitutes
PMS a problem? Monthly, you may
have specific cravings, such as for calcium-rich foods as well as carbohydrates.
Cravings for carbohydrates indicate a need for more serotonin, while craving for
calcium will help relax muscles to ease menstrual cramps. Listen to your
body.
When you are about to indulge in
carbohydrates, you can either select the nutrient-dense varieties, or go for a
few healthy slices of cheese, a cup of yogurt laced with berries or a soy cheese
or soy yogurt.
Serotonin tends to plummet before
your monthly "friend"
arrives, as well as each afternoon. So, you really do need more carbohydrates.
Nutrient-dense varieties will help manage those typical late afternoon
temptations for a cozy
chemical-rich carbohydrate crash.
Dairy products and respective soy substitutes
contain the amino acid tryptophan. Tryptophan crosses the blood-brain barrier to
raise serotonin, which ultimately relaxes you. Just keep in mind, that soy cheese
and soy yogurt vary in carbohydrate content. Remember that more protein
will delay the rate carbohydrates enter the bloodstream. Go for low-sugar soy
foods.
Here's one last tip: Sweetened
yogurts often contain much more carbohydrate than protein. As a result, you may
not feel very alert after eating that snack. They often contain eight
teaspoons of added sugars, which will also throw blood sugars out of balance.
Instead, select plain yogurt and add one or two teaspoons of organic raspberry
or blueberry
jam to keep your blood sugars stabilized over time.
7.
low-glycemic fruit:
apples, pears, peaches, plums,
nectarines, grapes, grapefruits, cherries, apricots
Many fruits are low-glycemic and
therefore help manage blood sugars and stabilize energy levels. Have you been
told all fruits are glycemic and therefore fattening? This could not be further
from the truth. Low glycemic fruits avoid spiking blood sugars. They are perfect for any time of the day when you are seeking a snack
to keep you
feeling calm yet productive.
Glycemic fruits raise blood
sugars rapidly, causing you to become sleepy. Manage portions of
glycemic fruits, such as raisins, bananas, pineapples and watermelon. NEVER
DEPRIVE yourself of glycemic fruits, just compromise: EAT LESS! Your body will burn
up small portions more easily.
8. most vegetables are low
glycemic:
leafy
greens: spinach & romaine lettuce, broccoli, green beans, peppers, onions
When I was a teen, I used to diet,
and I hated vegetables. Now I avoid dieting like "The Plague" and I LOVE vegetables! Colorful
vegetables help fight diseases, balance hormones, naturally and strengthen your immune system. The phyto-nutrients
in colorful produce are powerful elixirs for youth and vitality. Cruciferous
vegetables, like broccoli, cauliflower and cabbage, contain indole-3-carbinols
to help balance hormones, naturally.
Most vegetables, are naturally
low in sugars and tend to stabilize blood sugars. The exceptions to this rule
are the starchy vegetables
...like potatoes and corn, which
are much more glycemic and zap your energy levels if you eat too much of them in
one sitting. So use your common sense
and look at grams of carbohydrate per serving. Most vegetables provide few
carbohydrates because they are loaded in water. Eat colorful water-rich
vegetables for a burst of energy and save the starchy veggies for dinner and
evening when it is OK to become deeply relaxed or a bit drowsy.
9. whole barley -- in lieu
of pearled barley!
Barley is the exception to the
rule: it is a starchy, gummy grain, which happens to be low-glycemic. Its
gumminess allows it to be low-glycemic because sugars are not released as
easily into the blood stream. Therefore,
takes your body longer to break these starches into simple sugars small enough
to enter the bloodstream.
Barley is a great grain any time
of the day or evening. It can be added to soups, casseroles, eaten for breakfast
or as a pilaf dish. Whole barley is superior to pearled barley, but both
versions are low glycemic. Whole barley will offer more nutrients and
non-digestible fibers to clean your gut and balance hormones, so whole barley is
a better choice.
10. thick pasta
noodles (with at least 3
grams of fiber/serving)
First things first: avoid
over-cooking pasta. Soft, mushy pasta enters the blood stream faster than al' dente
pasta, which takes longer to break down into blood sugars. In addition, pay attention
to the thickness of the noodle. Thicker noodles take longer to break down into
sugars.
Therefore, angel hair pasta is more glycemic than thicker
pasta noodles, like fettuccini and lasagna. Thicker pasta noodles are gummier
and take longer to break down into particles small enough to enter the
bloodstream. So, the thicker the pasta noodle, the lower glycemic it will be.
This will keep blood sugars in balance and you feeling peaceful and productive.
Pasta with fiber will help
balance hormones and clean your gut. Select those varieties with at least 3
grams of fibers per serving. Since I am fanatic about organic, I select only
organic brands. Pesticides, fungicides, and herbicides can throw hormones out of
whack, which can stress you out.
So, eat pasta! Don't be shy,
dribble a couple of teaspoons of extra virgin olive oil flavored with garlic and
sprinkled with broccoli flowers, carrots and onions. And remember: go for
the thicker noodle... al' dente!!!
Registered
dietitian, author and radio host, Helene Berk, M.Ed., R.D., has gone on
hiatus from her Cleveland-based show, Healthy People Radio Show to
design a therapeutic grocery guide to identify therapeutic foods for consumers
with a variety of modifiable conditions: triglycerides, high blood sugars,
elevated blood pressures, high LDL, low LDL. Visit
www.healthypeople.com for more
details on Berk's therapeutic grocery guide.
The veteran
dietitian also conducts therapeutic grocery tours at corporations and grocery
stores designed to educate and inspire. In addition, the health pro provides bio-impedance testing to
measure body composition and basal metabolic rate. Contact Berk via her web site:
www.healthypeople.com
or phone 310-246-1140
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Copyright© 2007
, Helene Berk, M.Ed., R.D.
