Friday, February 15, 2013
Food makes us feel good. Besides tasting great and nourishing the body, food also has an influence on appetite and moods. Research shows that certain foods affect powerful mood-modifying brain chemicals called neurotransmitters. These neurotransmitters are made from the foods we eat, and are present in higher concentrations after meals than between them.
Of the many neurotransmitters present in our bodies, only a few affect appetite:
Serotonin: A chemical released after eating carbohydrates (sugars and starches). It enhances calmness, improves mood and lessens depression. Serotonin is made from the amino acid tryptophan. High levels of serotonin control appetite and satisfy cravings.
Dopamine and norepinephrine: Chemicals released after eating protein (meats, poultry, dairy, legumes). They enhance mental concentration and alertness. These neurotransmitters come from the amino acid tyrosine.
What To Eat, And When
What you choose for a meal or snack can make a difference in how much you eat or how soon you will desire to eat again. Carbohydrate and protein sources at meals might help you to feel satisfied, both at the meal and after eating. Look for carbohydrate foods that are whole grain and/or contain whole grains and fiber. Choose foods such as:
Whole grain breads and cereals.
Potatoes with skin
Whole grain pasta
Pilaf made with bulgar and quinoa
Low-fat protein foods are not only hearth-healthy, but are also easier to digest, and they won't leave you feeling weighed down like fried meats or high-fat choices such as spare ribs or salami. Choose items such as:
Tofu or textured vegetable protein
Beans and lentils
Low-fat dairy (yogurt, milk or cheese)
Combine carbohydrates and protein to keep your energy lasting even longer. Try them in any combination that works for you, or try some of these examples:
Whole grain bread with roast turkey and tomato slices, paired with an apple.
Salmon on a bed of lentils drizzled with fresh lemon juice, spicy brown rice and beans topped with Greek yogurt.
Chicken vegetable soup with a pear salad.
With good fuel, you will feel better, have more energy and sleep better.
Julie Cantrell is owner of Hood River Curves.
More like this story
- Death notice for April 30: Ronald Grindy
- Service announcement for April 30: Linda Miller
- Hood River County Reads celebrates its 10th anniversary — 11 years in
- Little free library idea
- Art of Community adds Soderberg-Greene work
- Bike Buddies reports successful weekend event
- Lion King Jr. comes to Wy'east Middle School
- YESTERYEARS: New skate park in planning stages in 1996
- Aubree Olmstead heads Columbia Basin facility
- Heart of Hospice notes Volunteer Appreciation Week
Lawnmower torches Arbor Vitae on Portland Drive
The riding lawn mower driven by Norma Cannon overheated and made contact with dry arbor vitae owned by Lee and Norma Curtis, sending more than a dozen of the tightly-packed trees up in flames. The mower, visible at far right, was totaled. No one was injured; neighbors first kept the fire at bay with garden hoses and Westside and Hood River Fire Departments responded and doused the fire before it reached any structures. Westside Fire chief Jim Trammell, in blue shirt, directs firefighters. The video was taken by Capt. Dave Smith of Hood River Fire Department. Enlarge