Category Archives: featured

Replace Mood Busters in Your Diet with Mood Boosters

natural-mood-boosters

Remember the joy swell up inside when you simply went to the ice cream shop for your favorite cone on a hot sunny day? Isn’t it funny how you suddenly feel at peace when you sit back and let pure milk chocolate slowly melt on your tongue?

It may sound silly, but junk food could actually be contributing to your bad moods and even be a factor in depression. Yep, even though it makes you feel so good right then, while you’re in the moment, you might wanna consider not enjoying that sweet next time.

There have been multiple studies conducted that cited there are links between eating junk food and depression. And the evidence just seems to be adding up. Researchers are actively trying to pinpoint exactly how and why it happens, but here’s what we already know…

Anu Ruusunen, from the University of Eastern Finland, brought forward her analysis on the Kuipio Ischaemic Heart Disease Risk Factor Study. She believes that the participants in this population based study who strived to eat plenty of berries, fish, low fat cheese, veggies, fruit and whole grains were at a lower risk of depression. Not only for the time being or immediate future, but throughout the entire follow up time. Those who ate junk food such as high-sugar treats, hot dogs and chips weren’t so lucky.

It really was no surprise, though. Then, last year the Public Health Nutrition Journal published another study. This time, they actually gave definitive numbers. According to their findings, if you eat junk food then you have more than a 50 percent chance to develop symptoms related to depression. The more junk food you choose to eat, the higher the risk you have for depression.

To be fair, you need to keep in mind that these studies do not show a definitive link, a specific cause and effect reaction. They don’t know the how or the why – only the fact that it’s obvious something is going on here.

So for now, we think it’s a good idea just to start looking for alternative feel good goodies… those that will actually help you feel good all the time and overall instead of just for a few moments.

Here are just a few ways you can be proactive and start using mood-boosting foods instead of bringing yourself down with junk food that will almost certainly contribute to depression:

Get Enough Vitamin B

Other studies have clearly shown that a diet rich in Vitamin B can help prevent depression and mood-related disorders. Where do you get this from? Lean poultry and fish. If you prefer not to eat meat, then eat plenty of leafy green veggies like spinach.

Get Nutty

The majority of the time, nuts have lots of magnesium. Magnesium is a mineral that contributes to the production of serotonin: the good mood chemical in your brain. The best nuts to choose are almonds, peanuts and cashews (yum!)

Keep Vitamin D on Hand

Vitamin D supplements are one of the best ways to get this vitamin. Yes, you get it from the sun, but let’s be honest… most of us aren’t in the sun that much anymore.

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Savory Pork Roast Fits Your Diet but Tastes as if it’s from a Corner Bistro

BISTRO-ROAST2

After you’re done bringing the winter clothes in from the shed, you should take a little trip to the grocery store (if needed) so you can try this amazingly mouth watering sage pork roast with white beans. It’s much easier than you might think and if you aren’t normally the one your family finds in the kitchen, they’ll be wondering where this came from!

This healthy pork roast recipe brings together the best of both worlds: a nutritious meal and decadent flavor. Just put this hearty meal in the slow cooker and when it’s done you’ll have a bistro-quality entree to display proudly on your kitchen table (or counter, or island or… well, wherever!).

But first, here are a few things to keep in mind…

  • Do NOT overcook it. Pork loin roast is of course, a cut that’s naturally lean (which is one reason we chose it). That’s great. And it comes out amazingly tender if cooked for six or seven hours (assuming you’re using a 1 1/2 to three pound roast as we suggest, which is optimal for a slow cooker)
  • If you can, use dry minced garlic vs. garlic powder or even freshly minced garlic. Why? Garlic powder is very fine, whereas the minced version is much more coarse. It stands up to the test of time in the slow cooker and the flavor really comes through.

Ingredients:

healthy-pork-roast-with-beans

(Serves 6)

  • 1 chopped onion
  • 1 chopped carrot
  • 1 TBS soy sauce (use reduced or low sodium if you can)
  • 2 tsp olive oil
  • 2 tsp dry minced garlic
  • 1 tsp rubbed sage
  • 1/2 tsp pepper
  • 1/2 tsp oregano
  • 1/4 tsp dried mustard
  • 2 15.8 cans of Great Northern beans (use reduced or low sodium, rinse and drain them)
  • 1 14.5 oz can of no salt or low salt diced tomatoes (don’t discard the juice!)
  • 2 TBS fresh sage minced (keep a few sprigs for the visuals – garnishing is important, right?)
  • 1 tsp lemon juice
  • 1 roast of course! We recommend about 1 1/2 to 2 pounds

In a medium sized slow cooker, put your carrots and onions in. Put your roast in next. In a bowl, mix together your olive oil and soy sauce to create a marinade of sorts and brush it on the roast. Be sure you get both sides. In a bowl, mix the garlic, pepper and rubbed sage and sprinkle on the roast. Lastly, put the tomatoes and beans on top. Cover and let it cook for six or seven hours.

When you remove it from the slow cooker, cover with foil and let it rest for ten minutes. Stir the lemon juice and minced fresh sage into the beans (don’t put these in until the roast is done and removed). Spoon it into a deep serving platter. Slice your roast against the grain and place on top of the beans you put in the platter. Garnish!

Per serving: 341 calories (19 percent from fat), 7 grams total fat (2 grams saturated), 51 milligrams cholesterol, 37 grams carbohydrates, 32 grams protein, 160 milligrams sodium, 9 grams dietary fiber.

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