Five healthy ways to eat away bad moods

By Jennifer Justus, The Tennessean

Recession. Layoffs. The post-holiday blahs. It's enough to make Jack LaLanne reach for the bon bons. But when it comes to boosting mood, healthy - and more effective - choices can make a positive difference. And the best news? What goes into the body has as much constructive effect as what we keep out.

"You're feeding your brain, your cells, your organs, your skin," said Kara Brackney, a holistic health counselor nationally certified by the American Association of Drugless Practitioners and founder of Harmony InsideOut. "You are, literally, what you eat."

Brackney, who suffered through years of fad diets and bulimia before establishing a healthy relationship with food, said she doesn't believe in deprivation or ignoring cravings. She listens to them instead, responding in healthy ways.

"I understand how to use (food) as a tool to help my body work as optimally as possible," she said.

So even when the weather and economy don't cooperate, consider these mood-boosting tips for feeling good again.

1. Eat more fish

Salmon, tuna and sardines pack in healthy fatty acids - the infamous omega-3s - that have been shown to level off moods and help with depression.

"And, it's a wonderful source of protein that's low in fat," Brackney said.

Load up with smoked salmon on a whole-wheat bagel or add a splash of balsamic vinegar to tuna for serving on wheat crackers.

2. Go low-fat, low-protein, high-carb

According to Colleen Pierre, a registered dietitian and contributor to Prevention magazine, certain food combinations can stimulate serotonin - a feel-good chemical in the brain. She calls it "the 30-minute miracle." When carbohydrates aren't hampered by protein or fat, they allow amino acids to rush the brain, turning into serotonin, and therefore boosting mood.

Snack on a bowl of oatmeal, a low-fat oatmeal raisin cookie, a piece of toast with honey or an English muffin with jam or even a drizzle of chocolate syrup (just be sure to stick with a version such as Hershey's, which is fat-free, rather than a sauce that's laden with milk.)

3. Stay hydrated

You hear this all the time, but water really is good for you. Dehydration can cause fatigue, contributing to the blues. Brackney recommends drinking a large glass of water first thing upon waking to rehydrate the body and prepare it for the day.

Throughout the day, stopping for a glass of water also can freshen the body and avoid the peak-and-crash effect from a sugary cup of caffeine.

4. Be picky about midnight snacks

Poor sleep leads to exhaustion and the midday blahs. Instead of alcohol, which actually hampers sleep, have a cup of chamomile tea or warm milk with honey before bed. Pierre also notes that low levels of copper can contribute to poor sleep. Add copper to the diet with a baked potato, a banana or a few slices of avocado.

5. Lay off the sugar; eat 'sweet' vegetables instead

Sweets can be tempting when moods fall, but after its brief rush, sugar causes the body to crash. Brackney responds to sweet-tooth cravings with a roasted root vegetable medley. She often makes a batch to have around as a side dish or even main meal during moments of PMS-induced weakness.

Brackney, who also teaches intuitive cooking, prepares her roasted root vegetable meal as follows:

Line a casserole dish with aluminum foil. Dump in one or two sweet potatoes, a good-size onion, a couple of carrots and other root vegetables to your liking (such as turnips or parsnips) and cut into bite-size pieces. Drizzle with olive oil; add a sprinkle of sea salt, spices and herbs of choice (such as rosemary, curry or turmeric), and fresh ground pepper. Roast at about 400 degrees for 45 minutes, tossing to coat and check for doneness midway through cooking.

"You're getting all these nutrients," she said, "and you're getting the sweetness."

Learn more about raising energy levels with food at www.harmonyinsideout.org.