*****I recently read Eat Your Way to Happiness, by Elizabeth Somer. It has so many practical ideas for incorporating smart lifestyle choices into daily habits. I liked the book so much, I requested an interview with the author, and asked her the top three things people can do, if they haven't already, to be more healthy.
Hope you enjoy her response:
Heidi, The most important diet change a person can make to boost mood, memory, mind, and even shed a few pounds is to focus on produce. Aim for 2 servings of colorful fruits or vegetables at every meal and one at every snack. You don't need two different ones, just double a serving to get your two per meal. For example, a serving of raw fruit or vegetables is one cup, pile two cups of spinach on your salad and you have two servings. A serving of cooked vegetables is 1/2 cup, so have one cup of green peas or carrots at dinner and that makes two servings.
A second diet change to focus on is the 1,2,3 breakfast. People who eat breakfast have more energy, a better mood throughout the day, they perform better at school and work, they have fewer food cravings, and an easier time losing weight...and more importantly, maintaining the weight loss compared to people who skip breakfast. But you can't have a doughnut and coffee. You need to follow my 1,2,3 rule: 1) a whole grain to provide the brain with the fuel it runs on - carbs; 2) a protein to keep blood sugar levels stable and keep you feeling satiated through the morning hours; and 3) 2 servings of colorful fruits or vegetables. This is as simple as a bowl of shredded wheat cereal (the carb) with nonfat milk (the protein) and a big bowl of blueberries or cantaloupe.
Third, focus on the omega-3 fat DHA. People who consume at least 220 milligrams of this important fat in their daily diets have better moods, lower risk for depression and dementia, and might even lower their risk for Alzheimer's by up to 70%. To get this level of DHA you need two servings a week of fatty fish, such as salmon, mackerel, herring, or sardines. Or, look for foods fortified with a sustainable, algae-based DHA. Or, take a supplement of either fish oils or just DHA.
*****Now...to win a copy of the book, all you have to do is leave a comment with all or part of your email address. Winner will be announced on July 1, and has 24 hours to respond with mailing address. This book is definitely worth a read!