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![Pistachios
Almonds
Walnuts
Calcium, Magnesium,
Potassium, Vitamin E
& B Vitamins
Protein, Potassium,
Plant Sterols And The
Antioxidant
Resveratrol
Alpha Linoleic Acid: Plant Omega 3
And Antioxidants (Vitamin E & B12.
Selenium)
Snacks: Nuts
What should you have in between?
1. Nutrition Australia. Nuts and Health. [cited 2017 21st April]. Available from: http://www.nutritionaustralia.org/national/frequently-asked-questions/general-nutrition/nuts-and-health
2. Fox News Health. The health benefits of almonds. [updated October 17th 2013; cited 2017 21st April]. Available from: http://www.foxnews.com/health/2013/10/17/health-benefits-almonds.html](https://image.slidesharecdn.com/foodforfabolous-170513181216/85/Foodforfabolous-7-320.jpg)
![1 CAPSAICIN
(molecule in Chilli Peppers)
releases endorphins
(calming effect)
Meals: Lunch/ Dinner
2
TURMERIC
Curcumin (the main active
ingredient in turmeric) can
boost the brain
neurotransmitters
serotonin and dopamine
3
CURCUMIN
RCT: A study in 60
depressed patients
showed that curcumin was
as effective as Prozac in
alleviating the symptoms
of depression.
1. Sanmukhani J, Satodia V, Trivedi J, Patel T, Tiwari D, Panchal B, et al. Efficacy and safety of curcumin in major depressive disorder: a randomized controlled trial. Phytotherapy research : PTR. 2014;28(4):579-85
2. Kulkarni SK, Bhutani MK, Bishnoi M. Antidepressant activity of curcumin: involvement of serotonin and dopamine system. Psychopharmacology. 2008;201(3):435-42.
3. Authority Nutrition. An Evidence-Based Approach. 10 Proven Health Benefits of Turmeric and Curcumin. [cited 2017 22nd April ]. Available from: https://authoritynutrition.com/top-10-evidence-based-health-benefits-
of-turmeric/
Vegetable Curry](https://image.slidesharecdn.com/foodforfabolous-170513181216/85/Foodforfabolous-12-320.jpg)
![Vitamin B6: To cope with stress
and anxiety
Tryptophan: To preserve memory
and boost mood
Magnesium: Precursor for
serotonin
Other benefits:
Cardiovascular,
Digestive
Health,
Antioxidants
Fruits:Bananas
Source:
1. Authority Nutrition. An Evidence-Based Approach. 11 Evidence-Based Health Benefits of Bananas. [cited 2017 22nd April]. Available from:
https://authoritynutrition.com/11-proven-benefits-of-bananas/
2. Medical News Today. Bananas: Health benefits, facts, research [updated 23rd February 2017; cited 2017 22nd April]. Available from:
http://www.medicalnewstoday.com/articles/271157.php](https://image.slidesharecdn.com/foodforfabolous-170513181216/85/Foodforfabolous-18-320.jpg)
![1
Green Tea
2
Warm Milk
3
Water
4
Valerian Root Tea
5
Coconut Water
DrinksTo quench your thirst and relax you
Source: Natural Living Ideas. 10 Soothing Drinks To Calm Anxiety & Relieve Stress [updated November 11th 2016; cited 2017 23rd April ]. Available from: http://www.naturallivingideas.com/anxiety-drinks/](https://image.slidesharecdn.com/foodforfabolous-170513181216/85/Foodforfabolous-21-320.jpg)
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Foodforfabolous
- 1. Sally Khoo isan alumna of the prestigious Johns Hopkins Center for Human Nutrition, USA, where she obtained her Masters of Science in Public Health Program (MSPH) in Human Nutrition. She is currently the Senior Nutritionist in PPUM, with over 10 years experience. Her special interests include Nutrition in relation to Physical Activity and Chronic Disease as well as Food and Nutrition Policy. She is an editor for the Malaysian Journal of Nutrition (MJN) and is actively involved in research, being a consultant for the Nutrition Module of the National Health and Morbidity Surveys (NHMS) and Malaysian Adult Nutrition Survey (MANS). 1
- 2. Food to FeelFabulous! - You have our permission to eat your feelings! -
- 3. Food to helpyou feel good from the
- 4. Meals: Lunch/ Dinner VegetableCurry, Leafy Green Vegetables, Omega-3 Foods Fruits/ Sweeties Bananas, Blueberries, Yogurt, Dark Chocolate Drinks Green Tea, Coconut Water, Valerian Root Tea, Water, Warm Milk Breakfast Oatmeal with Honey & Cinammon Snacks Nuts, (Pistachios, Almonds, Walnuts) Seeds (Sunflower, Sesame, Pumpkin) Menu for the Day
- 5. BreakfastHow do youstart your day?
- 6. BreakfastHow to startyour day? Carbohydrates & Serotonin Carbohydrate consumption-- acting via insulin secretion and the "plasma tryptophan ratio“ – increases serotonin release Oats slow release complex carbs releases feel-good hormone serotonin Cinnamon eases frustration Honey satisfies sweet tooth & boosts immunity Source: Wurtman RJ, Wurtman JJ. Brain serotonin, carbohydrate-craving, obesity and depression. Obesity research. 1995;3 Suppl 4:477s-80s.
- 7. Pistachios Almonds Walnuts Calcium, Magnesium, Potassium, VitaminE & B Vitamins Protein, Potassium, Plant Sterols And The Antioxidant Resveratrol Alpha Linoleic Acid: Plant Omega 3 And Antioxidants (Vitamin E & B12. Selenium) Snacks: Nuts What should you have in between? 1. Nutrition Australia. Nuts and Health. [cited 2017 21st April]. Available from: http://www.nutritionaustralia.org/national/frequently-asked-questions/general-nutrition/nuts-and-health 2. Fox News Health. The health benefits of almonds. [updated October 17th 2013; cited 2017 21st April]. Available from: http://www.foxnews.com/health/2013/10/17/health-benefits-almonds.html
- 8. “Higher nut intakeis associated with reduced risk of cardiovascular disease, total cancer and mortality from respiratory disease, diabetes and infections” Snacks: Nuts What should you have in between? Source: Aune D, Keum N, Giovannucci E, Fadnes LT, Boffetta P, Greenwood DC, et al. Nut consumption and risk of cardiovascular disease, total cancer, all-cause and cause-specific mortality: a systematic review and dose-response meta-analysis of prospective studies. BMC Medicine. 2016;14(1):207.
- 9. Sunflower Seeds 1 2 3 Magnesium Precursorof neurotransmitters, e.g. serotonin Sesame Seeds Snacks: Seeds What should you have in between? Source: Dean C. The magnesium miracle: Random House Digital, Inc.; 2006.
- 10. Tryptophan significantly decreased quarrelsomebehaviours and increased agreeable behaviours and perceptions of agreeableness. Pumpkin Seeds Trytophan - also found in nuts & free-range organic eggs Snacks: SeedsWhat should you have in between? Source: Aan het Rot M, Moskowitz DS, Pinard G, Young SN. Social behaviour and mood in everyday life: the effects of tryptophan in quarrelsome individuals. Journal of Psychiatry and Neuroscience. 2006;31(4):253-62.
- 11. 1 Seed Biscuits Snacks: Seeds Someoptions 2 Seed Crackers 3 Seed Bread
- 12. 1 CAPSAICIN (molecule inChilli Peppers) releases endorphins (calming effect) Meals: Lunch/ Dinner 2 TURMERIC Curcumin (the main active ingredient in turmeric) can boost the brain neurotransmitters serotonin and dopamine 3 CURCUMIN RCT: A study in 60 depressed patients showed that curcumin was as effective as Prozac in alleviating the symptoms of depression. 1. Sanmukhani J, Satodia V, Trivedi J, Patel T, Tiwari D, Panchal B, et al. Efficacy and safety of curcumin in major depressive disorder: a randomized controlled trial. Phytotherapy research : PTR. 2014;28(4):579-85 2. Kulkarni SK, Bhutani MK, Bishnoi M. Antidepressant activity of curcumin: involvement of serotonin and dopamine system. Psychopharmacology. 2008;201(3):435-42. 3. Authority Nutrition. An Evidence-Based Approach. 10 Proven Health Benefits of Turmeric and Curcumin. [cited 2017 22nd April ]. Available from: https://authoritynutrition.com/top-10-evidence-based-health-benefits- of-turmeric/ Vegetable Curry
- 13. 1 Kale 2 Spinach 3 Rapini (Broccoli Rabe) 4 Watercress 5 BokChoy 6 Romaine Lettuce Meals: Lunch/ DinnerLeafy Green Vegetables
- 14. 1 Baked Kale Chips 2 SteamedSalmon & Spinach Salad 3 Broccoli Rabe Pasta 4 Open-faced Egg Salad + Watercress sandwich 5 Stir fry Bok Choy 6 Romaine Lettuce Wrap Meals: Lunch/ DinnerLeafy Green Vegetables
- 15. Results: The ORfor melancholic DS was 0.55 (95% CI: 0.34 - 0.90) for the high tertile of folate intake versus the low 02 Folate helps the body produce mood-regulating neurotransmitters 01 Meals: Leafy Green Vegetables 1. Wiseman M. The second World Cancer Research Fund/American Institute for Cancer Research expert report. Food, nutrition, physical activity, and the prevention of cancer: a global perspective. Proceedings of the Nutrition Society. 2008;67(03):253-6 2. Seppälä J, Koponen H, Kautiainen H, Eriksson JG, Kampman O, Männistö S, et al. Association between folate intake and melancholic depressive symptoms. A Finnish population-based study. Journal of Affective Disorders.138(3):473-8.
- 16. Meals: Omega-3 Foods Study publishedby Brain Behavior and Immunity of a placebo-controlled, double-blind 12-week RCT compared n-3 supplementation with placebo. Results : A dramatic 20% reduction in anxiety among medical students taking omega-3. Source: Kiecolt-Glaser JK, Belury MA, Andridge R, Malarkey WB, Glaser R. Omega-3 supplementation lowers inflammation and anxiety in medical students: a randomized controlled trial. Brain, behavior, and immunity. 2011;25(8):1725-34.
- 17. Fruits:Blueberries Anthocyanins Antioxidants that aid in productionof dopamine for coordination, memory function and mood ‘Boost in NK cells’ Results: Daily blueberry consumption for 6 weeks increases NK cell counts, and acute ingestion reduces oxidative stress and increases anti-inflammatory cytokines Source: McAnulty LS, Nieman DC, Dumke CL, Shooter LA, Henson DA, Utter AC, et al. Effect of blueberry ingestion on natural killer cell counts, oxidative stress, and inflammation prior to and after 2.5 h of running. Applied physiology, nutrition, and metabolism. 2011;36(6):976-84.
- 18. Vitamin B6: Tocope with stress and anxiety Tryptophan: To preserve memory and boost mood Magnesium: Precursor for serotonin Other benefits: Cardiovascular, Digestive Health, Antioxidants Fruits:Bananas Source: 1. Authority Nutrition. An Evidence-Based Approach. 11 Evidence-Based Health Benefits of Bananas. [cited 2017 22nd April]. Available from: https://authoritynutrition.com/11-proven-benefits-of-bananas/ 2. Medical News Today. Bananas: Health benefits, facts, research [updated 23rd February 2017; cited 2017 22nd April]. Available from: http://www.medicalnewstoday.com/articles/271157.php
- 19. Dessert:Yogurt Gut-brain axis Bidirectional communication suggest that certainorganisms may prove to be useful therapeutic adjuncts in stress- related disorders. Fermented Milk Product with Probiotic (FMPP) Causes decreased activity in insular and somatosensory cortex that controls central processing of emotion & sensation Source: 1. Bravo JA, Forsythe P, Chew MV, Escaravage E, Savignac HM, Dinan TG, et al. Ingestion of Lactobacillus strain regulates emotional behavior and central GABA receptor expression in a mouse via the vagus nerve. Proceedings of the National Academy of Sciences of the United States of America. 2011;108(38):16050-5 2. Tillisch K, Labus J, Kilpatrick L, Jiang Z, Stains J, Ebrat B, et al. Consumption of fermented milk product with probiotic modulates brain activity. Gastroenterology. 2013;144(7):1394-401, 401.e1-4.
- 20. Sweeties: Dark Chocolate/ Cocoa Anandamide Derivativeof the Sanskrit word “bliss” Neurotransmitter that temporarily blocks feelings of pain and depression “New Anti-anxiety Drug” One study in the Journal of Psychopharmacology revealed that drinking an antioxidant-rich chocolate drink equal to about 1.5 ounces of dark chocolate daily felt calmer than those who did not Pase MP, Scholey AB, Pipingas A, Kras M, Nolidin K, Gibbs A, et al. Cocoa polyphenols enhance positive mood states but not cognitive performance: a randomized, placebo- controlled trial. Journal of Psychopharmacology. 2013;27(5):451-8.
- 21. 1 Green Tea 2 Warm Milk 3 Water 4 ValerianRoot Tea 5 Coconut Water DrinksTo quench your thirst and relax you Source: Natural Living Ideas. 10 Soothing Drinks To Calm Anxiety & Relieve Stress [updated November 11th 2016; cited 2017 23rd April ]. Available from: http://www.naturallivingideas.com/anxiety-drinks/
Editor's Notes
- #7 Serotonin levels are increased by a carbohydrate rich diet - When you eat carbohydrates it results in a rise in insulin levels that acts to usher the amino acid tryptophan into the brain. Tryptophan is the precursor to serotonin. One and a half ounces of carbohydrate food (1/4 cup of oatmeal or a piece of sourdough bread) will significantly boost brain levels of serotonin. The healthiest carbohydrates to use are whole grain, low glycemic index carbohydrates such as barley, oats, buckwheat and carbohydrate rich vegetables such as yams, sweet potatoes and squashes. Fruits and most other vegetables have a neutral effect on brain chemistry.
- #8 ALMONDS: One combination is vitamin E, calcium, magnesium and potassium – together, these are essential to the production of testosterone, which is especially beneficial to men over the age of 30, who may experience a decline in levels of the hormone. And combining vitamins E, B and magnesium can bolster your immune system when you are sick or stressed. Vitamin E & B12: bolster the immune system & make you more resilient during bouts of stress Grab a handful of these healthy nuts once/day!
- #9 Systematic review and Meta-analysis of 29 publications from PubMed & Embase These findings support dietary recommendations to increase nut consumption to reduce chronic disease risk and mortality.
- #10 Magnesium, which acts as a precursor for neurotransmitters like serotonin, is well-known for its role in helping to regulate your emotions and enhance well-being. Dr. Carolyn Dean, a medical and naturopathic doctor, has studied and written about magnesium for more than 15 years. The latest edition of her book, The Magnesium Miracle, details 22 medical areas that magnesium deficiency triggers, including anxiety, panic attacks, and depression. Seaweed and green leafy vegetables like spinach and Swiss chard can be excellent sources of magnesium, as are some beans, nuts, and seeds, like pumpkin, sunflower, and sesame seeds. Avocados also contain magnesium. Juicing your vegetables is an excellent option to ensure you're getting enough of them in your diet.
- #13 Turmeric is the spice that gives curry its yellow color. Curcumin is the main active ingredient in turmeric. It has powerful anti-inflammatory effects and is a very strong antioxidant. Curcumin has shown some promise in treating depression. In a controlled trial, 60 patients were randomized into three groups. One group took prozac, another group took a gram of curcumin and the third group took both prozac and curcumin. After 6 weeks, curcumin had led to improvements that were similar to prozac. The group that took both prozac and curcumin fared best. According to this (small) study, curcumin is as effective as an antidepressant. Depression is also linked to reduced levels of brain-derived neurotrophic factor and a shrinking hippocampus, a brain area with a role in learning and memory. Curcumin boosts BNDF levels, potentially reversing some of these changes. here is also some evidence that curcumin can boost the brain neurotransmitters serotonin and dopamine. https://authoritynutrition.com/top-10-evidence-based-health-benefits-of-turmeric/
- #14 Kale, spinach, broccoli, rapini (broccoli rabe), romaine lettuce, bok choy, watercress
- #15 Kale, spinach, broccoli, rapini (broccoli rabe), romaine lettuce, bok choy, watercress
- #16 According to AICR's second expert report, Food, Nutrition, Physical Activity, and the Prevention of Cancer: A Global Perspective, foods containing carotenoids probably protect against cancers of the mouth, pharynx and larynx. Researchers believe that carotenoids seem to prevent cancer by acting as antioxidants – that is, scouring potentially dangerous “free radicals” from the body before they can do harm. Some laboratory research has found that the carotenoids in dark green leafy vegetables can inhibit the growth of certain types of breast cancer cells, skin cancer cells, lung cancer and stomach cancer. The 2011 AICR/WCRF Continuous Update Report on Colorectal Cancer found that foods containing dietary fiber reduce one's chances of developing colorectal cancer Rich in folate – Produces dopamine and serotonin Contains Mg – Relieves tension headaches and fatigue, compounding the effects of stress One 2012 study found people who consumed the most folate had a lower risk of depression than those who ate the least
- #17 Found in salmon, sardines, and anchovies, or supplement form, such as krill oil, the animal-based omega-3 fats EPA and DHA play a role in your emotional well-being. EPA and DHA stand for eicosapentaenoic acid and docosahexaenoic acid respectively. These fatty acids are omega-3 fats, which are found in cold water fish. EPA DHA are highly unsaturated fats because they contain six and five double bonds on their long structural chains
- #18 Anthocyanins are the pigments that give berries like blueberries and blackberries their deep color. These antioxidants aid your brain in the production of dopamine, a chemical that is critical to coordination, memory function, and your mood. ‘Boost in NK cells – a type of white blood cell that plays a vital role in immunity, critical for countering stress Results: daily blueberry consumption for 6 weeks increases NK cell counts, and acute ingestion reduces oxidative stress and increases anti-inflammatory cytokines
- #19 Vitamin B6: Helps to cope with stress and anxiety Tryptophan: amino acid that studies suggest plays a role in preserving memory and boosting your mood They contain several types of potent antioxidants, including dopamine and catechins
- #20 http://articles.mercola.com/sites/articles/archive/2015/04/27/10-stress-relieving-superfoods.aspx#_edn9 The secret to improving your mental health is in your gut, as unhealthy gut flora can have a detrimental impact your brain health, leading to issues like anxiety and depression. Beneficial bacteria have a direct effect on brain chemistry, transmitting mood- and behavior-regulating signals to your brain via your vagus nerve.
- #21 If you're one of these individuals who gets a nice mood boost whenever you sink your teeth into a bar of pure, unadulterated chocolate, it is not happenstance. There's a chemical reason behind it called anandamide, a neurotransmitter produced in the brain that temporarily blocks feelings of pain and depression. It's a derivative of the Sanskrit word "bliss," and one of the great things about chocolate is that it not only produces this compound, it also contains other chemicals that prolong the "feel-good" aspects of anandamide. Chocolate has even been referred to as "the new anti-anxiety drug." One study in the Journal of Psychopharmacology also revealed that drinking an antioxidant-rich chocolate drink equal to about 1.5 ounces of dark chocolate daily felt calmer than those who did not
- #22 Green tea is renowned for its numerous health benefits. Health benefits are believed to be due to two substances found almost exclusively in green tea: EGCG and L-theanine. L-theanine offers calming effects. Participants were given either water, 50 milligrams of L-theanine, or 200 milligrams of L-theanine once per week. After measuring their brainwaves, those who took the highest dose of the amino acid were found to have more alpha waves, which indicates increased relaxation. Milk contains tryptophan – good for frazzled nerves and when you need to sleep. The warm temperature is said to be calming, exerting a soothing effect like sipping hot tea, but milk’s tryptophan content may be the primary reason that it’s so effective. Mild dehydration can alter a person’s mood, energy level and the ability to think clearly, according to research conducted in 2012 out of the University of Connecticut. “Even mild dehydration – 1.5 per cent loss in normal water volume in the body – that can occur in the course of our ordinary daily activities can degrade how we are feeling,” the experts say Valerian increases GABA (gamma animobutyric acid) in the brain, which regulates nerve cells and calms anxiety. An April 2000 study out of Germany that compared the sleep improvements of two groups of patients, one that took a valerian extract and one that took a prescription sedative, found that the group that used valerian experienced far fewer side effects, but gained as much relief. Coconut water has become famous for its ability to boost energy levels, but it can also help to reduce stress and anxiety, as well as help you sleep better as it’s an excellent source of B-complex vitamins like riboflavin, niacin, thiamin, pyridoxine, and folates, as well as potassium and magnesium, minerals that help the muscles to relax and improve blood circulation. Coconut water is also said to help balance electrolytes in the body, helping us to remain calm and stress-free. Of course, it also addresses the hydration issue as mentioned earlier, as dehydration can cause anxiety or make anxiety symptoms worse.