Let’s face it, most of us are fighting stress, depression and/or exhaustion every day. We don’t have too far to look to find the culprit, or at least one area were even slight changes can make big differences: diet. Did you know that certain diets that can make you feel naturally high can also increase your metabolism? According to a recent article in Psychology Today, making sure your meals include vital nutrients (like Omega 3s, complex carbohydrates and antioxidants) can help you shed those unwanted pounds while keeping you in good spirits. Here are the nutritional additions suggested by Hyla Cass, M.D., and Patrick Holford, coauthors of the book Natural Highs: Supplements, Nutrition and Mind/Body Techniques To Help You Feel Good All the Time:

* Eat a serving of high-quality protein three times a day which is better absorbed so you will need to eat less of it. Adequate protein promotes good moods. However, too much protein encourages fat storage, so use moderation. Good examples of high-quality protein foods are seafood, poultry, lean red meat, soy, lowfat yogurt, rice with beans, rice with lentils.
* Eat cold-water fish three times a week. This is one of the best sources of omega-3, an essential fatty acid crucial to optimal brain function. Omega-3s are found in salmon, tuna, mackerel, sardines and cod.
* Eat two eggs a week, or sprinkle lecithin granules on your cereal, salads or vegetables. These are the best sources of phospholipids, which help you metabolize fat and enhance your mood and mental performance.
* Eat one serving of low Glycemic Index (low-GI) complex carbohydrates at every meal. Complex carbohydrates are long chains of sugar molecules strung together that are digested slowly and help prevent fluctuations in blood sugar levels that can cause depression as well as cravings for sugar and alcohol. Complex carbohydrates also help raise serotonin levels, which calm you down and lift your mood. Good examples of low-GI foods are whole grains, bran, beans, apples, cherries, dried apricots, plums and pears.
* Eat one or two servings of antioxidant fruits and vegetables with every meal to replenish your oxygen, to increase your energy and combating illness. Antioxidant-rich foods include prunes, berries, kale, spinach, broccoli, and alfalfa sprouts.
* Have a heaping tablespoon of ground seeds a day. These provide you with the needed energy and essential fat to keep your body and brain churning out maximum energy. In a blender or coffee grinder, grind half flaxseeds and half sesame, sunflower, hemp and pumpkin seeds. Keep in a sealed glass jar in refrigerator, and add to your salads, sprinkle over vegetables or cereal, or have in a shake.


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