Eat to Beat Anxiety

The connection between diet and mood is more than just food for thought. “A very large body of evidence now exists that suggests diet is as important to mental health as it is to physical health,” according to Felice Jacka, and she should know. She’s the president of the International Society for Nutritional Psychiatry Research. “A healthy diet is protective and an unhealthy diet is a risk factor for depression and anxiety.” As someone who suffers from both, I’m acutely aware of the difference in how I feel when choosing healthier whole foods, but what exactly is it that causes this shift? It’s tough to pick apart such a tangled ball of yarn, where so many elements are inextricably tangled together. When it comes to anxiety though, I’ve seen amazing and rapid improvement by focusing on a few select superfoods to keep all-out panic at bay.

Almonds are often praised for their high levels of healthy fats, touted for heart health. Moreover, these nutty superfoods bring iron and zinc to the table in ample measures, both of which are key nutrients for balancing one’s mood and overall energy level.

Hemp seeds are another good source of brain-boosting omega-3 fatty acids, which have been shown to help with anxiety. Naturally, it stands to reason that CBD oils derived from hemp has the very same nutritional properties, along with chemicals called cannabinoids that bind to specialized receptors in the brain. These affect everything from appetite and pain perception to mood and memory.

Chocolate, dark and intense, without added sweetener or milks, is more than just a feel-good flavor. Yes, it does help boost moods based on great taste alone, but it also has been shown to reduce cortisol, which is a stress hormone that can wreak havoc if left unchecked. Additionally, the flavonoids in the cocoa are protective for all the cells in your body. These antioxidants have shown promising results in lowering blood pressure, boosting the blood flow to the brain and heart, which all adds up to less anxiety. Just be careful not to overdo it, since the natural caffeine compounds could add up and have quite the opposite effect.

Maca root is bit less common, but particularly potent. Adaptogens are all the rage these days, promising protective properties against stressors of all kinds, whether physical, chemical or biological. Maca in particular is a remarkably concentrated source of phytonutrients such as magnesium and iron, which are both critical for controlling anxiety.

Whole grains, packed with satisfying, satiating fiber, are the complex carbohydrates that help maintain a steady energy boost. If you’re hungry, you’re less rational, less patient, and quicker to irritation. Oats especially are said to help increase the production of serotonin, most famously known for addressing symptoms of depression.

Coconut, and all the individual ingredients it creates, from coconut milk, oil, flour, and butter, are made up of medium-chain triglycerides (MCTs) which are smaller fat molecules that are easily broken down and used as a backup source of energy. The brain is made of approximately 60% fat, so it needs these essential fatty acids to function properly. The brain can’t store energy and can continue to function properly for a very short amount of time without it. You need to consistently feed your brain these good fats to keep it happy and healthy.

Taken individually, these separate ingredients can do a world of good, but when they join forces in a fully balanced diet, they make the most impact. Beyond the powerful nutritional punch you get from the array of vitamins and minerals you get from so many unique sources, they happen to add up to a really delicious combination, too. Joining all of these anti-anxiety superfoods in sweet blended harmony, the resulting creamy shake will blow any powdered meal replacement out of the water. Malt shoppes only wish they had the true earthy goodness that maca brings to the table, playing off the subtle woodsy notes of true cocoa. Thick and rich with whole oats and fresh coconut, rather than sugary scoops of ice cream, you can drink it down to power up, rather than crash out from a sugar coma later.

There are no overnight cures, no quick fixes for holistic lifestyle changes, which can also be said of many medications, too. You really are what you eat, though; eat well to feel well!

Continue reading “Eat to Beat Anxiety”

Advertisements

Make a Splash at Neverland

Equal parts spring cleaning ritual and biggest water fight on earth, Songkran marks the Thai New Year with a splash. Tradition mandated trips to the local monasteries to pray, present offerings, and to wash the Buddhas residing within. Water was being thrown well before that, of course, symbolizing sufficient rain for the crops as part of the springtime rites. Now kids (and kids at heart) simply take this opportunity to make a splash and douse one another with Super Soakers, water balloons, and the long-reaching spray of hoses. These antics may sound mean-spirited, but given the sweltering temperatures of mid-April, it would actually be a relief to get nailed with a bucket of ice water!

Even when I visited in late January, the midday heat was astonishing. Stepping out from an air conditioned building onto the hectic, humid streets could knock the air right out of your lungs. While friends back home donned puffer jackets and knit scarves, even a light jacket was unthinkable in this climate. More mind-boggling was the notion that just around the corner, a pack of three dozen huskies, clad in thick fur coats, lay waiting for visitors bearing cool ice to crunch on. Though Songkran is going on right now, from April 13th – 15th, it very well could have been on the day of my visit from the looks of things, too.

Everyday seems like a water festival at TrueLove Cafe at Neverland, a quirky cafe in Bangkok drawing dog lovers from around the globe. Cooling humans and canines alike, all take refuge underneath the giant humming propellers of fans spinning throughout the property. Crunching contentedly on frozen cubes while gamely posing for selfies with tourists, it’s a surreal scene that defies explanation, despite the cute introductory video shown before letting visitors in for playtime.

Neither a zoo or an exhibit, Neverland seems to have grown from one woman’s love of huskies and her inability to let any suffer the heat of Bangkok alone. To keep these majestic beasts impeccably groomed, well-fed, and healthy, tickets could easily be considered a charitable donation, if you feel as silly as I did waiting over an hour to play with the pups, while a line stretched out behind me.

Surrounded by such a friendly herd of fluffy goofballs, it’s hard not to revert to childhood for at least a few minutes. Do I look happy here, maybe just a little? Perhaps the promise of finding true love is more than just a quirky cafe name…

As with the Songkran celebration, food is certainly never far from reach at the cafe, but there are no specific dishes that mark this occasion. Most memorable are the drinks, particularly the shocking aquamarine blue soda, though it tastes mostly of sugar with a hint of citrus. Go for the dogs, stay for the selfies, and not for the cafe. Just be kind and share that ice water with the dogs, no matter how tempting it may be to jump into a bucket solo.

Looking Sharp

Why should bunnies have all the fun when Easter rolls around? They’re not the only lovable little herbivores to spring out of a sleepy winter funk. Right alongside Flopsy and Mopsy, Cottontail and Peter, porcupines emerge to share all the fresh green shoots, fruits, and leaves now ripe for the foraging. Sure, they’re not as outwardly cuddly with those intimidating quills raised, but trust me, it’s all just a facade. Unless provoked or threatened, porcupines are about as vicious as newborn kittens.

Consider setting a place at the table for a more diverse cast of characters at your Easter feast. Engaged in the right conversation, their wits are likely sharper than their quills.

Rather than rolling out predictable bunny buns, take just a few extra swift snips to bring these steamed porcupettes to life.

Don’t be daunted by homemade bao, which are simply stuffed balls of bread dough. Fillings can be sweet or savory, from red adzuki beans to meaty seitan, depending on whether you’re in the mood for dessert or dinner. Start with a basic formula for bao dough and watch these charming creatures come to life in your hands.

After sealing the goodies within rounded parcels of dough, gently pinch one end of the ball to make it more oblong for the nose. Make many little triangular snips with very sharp kitchen shears just on top of the dough, without cutting all the way through to the filling, to form the quills. Mix together a tiny bit of aquafaba and cocoa powder and apply tiny drops with toothpicks to make the eyes.

That’s all there is to it! Just steam until fluffy, or bake if you prefer more golden brown goodness. Either way, your new Easter mascot will happily rise to the occasion.

Bare Essentials

This blog post is sponsored by iHerb but as always, the opinions and experiences expressed in this post are my own.

Essentially, the freshest new obsessions in ancient wellness trends are essential oils.

Distilled from the roots, stems, leaves, flowers, or fruits, essential oils are the most concentrated expression of individual plants available through natural means, which makes them incredibly potent and effective for therapeutic uses. It doesn’t take a medical degree to reap the benefits, though! Aura Cacia makes these powerful extracts accessible to everyone, offering well over one hundred single origin essential oils and dozens of different blends. Previously overlooked or simply unavailable in small health food shops, iHerb is delivering the largest selection of these indispensable ingredients around.

Based in California but reaching customers in over 150 countries all around the world, iHerb boasts over 30,000 brand name natural products, guaranteed at the highest quality and lowest prices possible. Free or discounted shipping ensures that your oils will arrive on time for even the most urgent needs or ailments; no need to suffer from both an unfortunate malady and the offense of an interminable wait. Additionally, do I have to remind you that all this shopping can be done from the comfort of your own home, without going on a mad goose chase trying to hunt down obscure pieces to complete your wellness puzzle?

Aura Cacia oils promise the highest standards of quality. You’ll never find synthetic fragrances, fillers, artificial colors or stabilizers in any of their products. Only 100% pure essential oils make the cut.

Starting from truly the bare essentials, uses for these powerhouse oils are endless. Take a peek into my kitchen and you’ll undoubtedly find an impressive array of those tiny glass bottles standing tall, but perhaps not in the way you might imagine for someone as food-focused as myself.

Not only do citrus oils infuse everything they touch with a bright, clean, uplifting scent, but they’re also powerhouse grease busters. Natural antibacterial and antiviral properties make everything from lemon, tangerine, grapefruit, sweet orange, and all the sunny shades of warm yellow in between ideal candidates for chemical-free cleaning. My very favorite Citrus Symphony Dish Scrub is made of little more than baking soda and essential oils. Sometimes I’ll switch up the routine and inject a new bright scent with ginger or lemongrass, which are both excellent for soothing nausea, in case the aroma of your splattered, stained, and crusty dishes becomes overwhelming.

Continue reading “Bare Essentials”

Ease into Easter

Watch out for seasonal whiplash. Ready or not, we’re hopping madly towards the first big family gathering since Christmas. If you’re still recovering from a brutal winter, far removed from the pastel-clad merriment of egg hunts, parades, and garden parties, fear not. There’s still plenty of time to shake off any residual frost and turn out a stunning dessert.

Inspired by the brilliant fresh flavor of real berries baked into Voortman Raspberry Wafers, these light and crispy creme-filled cookies have kept me sane in the dark days of barren farmers markets and middling fresh fruit options. Now, paired with the tender ruby gems themselves, those sweet sticks become the building blocks of even greater tastes.

Swapping bland, spongy ladyfingers for these new treats from Voortman injects new life into an Italian staple. Stacking bright, vibrant layers of flavor with the greatest of ease, anyone can assemble this masterpiece in minutes.

Be it an elegant brunch or low-key gathering with friends, it’s hard to beat this invigorating combination of rich, tangy cream cut by a touch of citrus zest, lightly spiked and softened wafers, and whole fresh raspberries. Bundle up the whole pan to go and take it away on breezy springtime picnics, since it’s surprisingly stable at room temperature too.

Served immediately, the cookies will remain crunchy for a resoundingly satisfying bite, but hold up brilliantly to delayed gratification. After a day or overnight, you’ll enjoy a more tender forkful from top to bottom, easy to slice, serve, and fully embrace with an open mouth. Go ahead, prep well in advance, so you can be ready whenever your party springs to life.

Continue reading “Ease into Easter”