The Secret Diet That Fights Depression

Everyone needs a nutritious diet filled with vitamins and minerals. However, you can use the secrets from top experts to strengthen your health with additional foods and supplements.

Your diet affects your mental health, too, and has a strong impact on depression.

Try these diet adjustments to feel better both mentally and physically:

1. Get more vitamin E.

This vitamin can help lift your mood and has other benefits such as helping to keep your skin healthy.

You can find vitamin E in multiple food sources and supplements. It's easy to add to your diet by simply eating more nuts.

* Seeds, nuts, oils and other items have vitamin E. You can help fight your depression by adding them to every meal.

I have found that eating 2+ brazil nuts every morning has been helpful for me in minimizing depression traits. Try it, see if you feel the difference too.

2. Get more vitamin C.

Vitamin C has antioxidant properties and naturally improves your mood.

* Vitamin C is available in supplement form, but it's also easy to find in food and beverages.

Citrus fruits and drinks are a popular source of this vitamin. You can also find vitamin C in broccoli, potatoes, peppers, and kiwi.

3. Increase your selenium.

Selenium is an important nutrient that can be found in food and supplements. It affects your mood and mind.

This mineral has an impact on depression, so it's important to get enough of it in your diet.

* You can find selenium in beans, lean meat, nuts, seeds, grains, and seafood.

* It's easy to add more peanuts or legumes to your meals. You can also try to add more clams, sardines, or crab.

* Dairy products that are low-fat are also a popular source of this mineral.

4. Watch your protein.

Researchers have found that tryptophan, commonly associated with turkeys, can make you sleepy and happy. It increases the serotonin levels in your brain and decreases the risk of depression.

* Turkey is an easy way to get more tryptophan and add more protein to your diet. However, other sources of meat also have tryptophan, so you don't have to be bored with turkey. Try lean cuts of chicken for another source.

5. Consider the Mediterranean diet.

The Mediterranean diet has multiple benefits for heart health and other parts of your body. This diet can also affect your mind and decrease depression.

* The Mediterranean diet focuses on fish, vegetables, legumes, nuts, and healthy grains.

* It allows low-fat dairy and other products. You can eat a variety of fruits and vegetables on this diet.

* The Mediterranean diet allows healthy fats and oils, so you can season your salad without feeling deprived. You can also eat different herbs and spices that add richness to your food.

* Mainly, this diet limits red meat and sugar.

6. Nutrients and your diet.

Your depression may improve with a diet that is complete and nutritious. Ensure your diet includes all of the essential vitamins, minerals, and macronutrients.

* A diet that has variety will keep you from getting bored. Boredom can have a negative impact on depression, so it's important to keep your diet interesting.

* Experiment with new vegetables, fruits, spices, and herbs to keep the diet lively. Try new recipes and turn your kitchen into a tasting center.

Your diet has a great impact on your mental health. Follow these nutrient tips and you'll notice a positive difference in your health and your life!

For a comprehensive and day by day guide for how to lose weight on a healthy diet you can grab a copy of my new kindle/paperback book "7 ways in 7 days to Lose 5 Pounds" that has just been published as part of my Natural Health and Beauty book series that are available to buy online at places like iTunes, Amazon and Lulu.

Making Healthy Food Choices In Our Busy Lives

You already know how important it is to make healthy food choices for you and your family. But how can you fit the best choices into your busy life?

You'll be pleased to discover that a hectic life doesn't mean that every meal has to be fast food on the run! Sometimes it's difficult to make healthy changes, but with a little planning and know-how, it can be done.

Here are some strategies to help you and your family make healthy choices:

1. Avoid temptation.

It's so easy to walk into the store with good intent, but walk out with bags full of unhealthy foods. Unfortunately, our wills are weak, especially if we've trained ourselves over the years to buy junk foods.

* Never shop when you're hungry. This way you won't pick out unhealthy choices because they look good at the moment.
* Get rid of the unhealthy foods in your home. If they aren't around, you won't be tempted to eat them.

* Think of healthier alternatives to your family's favorite unhealthy foods. Rather than high calorie chips, try trail mixes or rice cakes. Low calorie puddings or frozen yogurts are better alternatives to higher fat ice creams.

2. Eat fast and healthy meals at home.

When you're tired at the end of the day and you realize you still have to feed the family, it's easy to go to a fast food chain and throw fast food on the table. It may save some time, but it won't save your health – or your pocket book!

* The great thing is that there are many easy, fast, and healthy foods you can make at home. This takes some planning, but you'll be more satisfied, save money, and be healthier as well.

* Look online for quick and easy recipes made with all natural ingredients. Many recipes can be made in 30 minutes or less and only have 5 ingredients.

Taking the time to do some recipe research will save your sanity in the long run. Then once you find a "hit" with the family, store the recipe in a book or on your computer.

* When you cook, make large batches and freeze the leftovers. This way, you'll already have meals in the freezer that you can just thaw, heat, and serve. No muss, no fuss! This is the opportune way to enjoy "fast" food at home.

3. Eat Slower.

Since the brain takes about 20 minutes to get the signal that the stomach is full, if you eat too fast you'll pack in a lot more food than you need.

When you're still thinking you're hungry, it's easy to make the wrong choices about food. If you slow down while you're eating, you'll eat less and you'll still feel full.

* Set a calming mood before sitting down for a meal. Avoid having the television on or eating as you're rushing the kids out the door to another activity.

Sitting calmly at the table will allow everyone to relax and enjoy their meal.

4. Make dinner time a social experience.

Dinner should be about enjoying your company and taking pleasure in the foods you're eating.

When you begin to look at mealtime as a social experience, it becomes easier to make the right choices about healthy foods. Suddenly you aren't so worried about rushing through and making it quick.

Dinner becomes a great experience when you're able to enjoy healthy foods together. Take time to eat as a family and enjoy a real conversation with each other.

Talking will naturally slow down your eating pace, while also reconnecting you with your family members.

Using these techniques will bring all kinds of healthy benefits to your family and teach your children a healthy lifestyle.

Healthy food choices are a possibility in your busy life if you take the time to plan ahead and make dinner time a priority in your home.

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Cheers, Helene Malmsio

Related Reading: Healthy eating plan for your happiness and wellbeing

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