teaspoons Dijon mustard

2.

teaspoons tomato paste Juice of lemon

1. Place the salmon in a zip-top bag. Mix the soy sauce, orange juice, garlic, mustard, tomato paste, and lemon juice in a bowl. Pour into the bag with the salmon. Seal the bag, pressing out excess air. Refrigerate to marinate 4 to 6 hours.

2. Prepare a grill. Remove the salmon from the bag, reserving the marinade. Place the salmon on the grill and cook, turning once, for about 5 minutes on each side, or longer for well done. For extra flavor, lightly drizzle a few tablespoons of the marinade on salmon during grilling. Discard leftover marinade.

PER SERVING.

270 calories, 37 g protein, 2 g carbohydrate, 11 g fat (2 g saturated), 100 mg cholesterol, 400 mg sodium, 0 g fiber

PART FIVE.

FEELING GOOD.

CHAPTER 13.

MOOD.

When Melissa came to see me with the goal of losing about 40 pounds, I quickly recognized how she got where she was, weight-wise. She had the kind of unfortunate habits I see in so many of my clients: Erratic eating schedule, sometimes skipping meals, sometimes bingeing, and settling for ready-to-eat, grab-and-go foods. Constantly busy and overextended, Melissa often found herself feeling angry and resentful because she felt that there was no time she could call her own. Everything took priority over her-the kids, the car pools, her husband, work, boss, friends...absolutely everything got a slice of Melissa's time except Melissa.

One side effect of Melissa's hectic lifestyle was a chronic bad mood. Her day was ruined by things most of us would shrug off, like if the morning newspaper didn't arrive at the exact time she expected it...or if her kids were a.s.signed an extra helping of homework...or if the grocery store was out of her favorite brand of anything. She complained about the amount of time her husband spent on the golf course, but she also complained about him hanging around the house and getting underfoot. She was irritated by coworkers and supervisors alike. She barked at the people she loved, sniped at the people she worked with, and hated herself for being so explosive. The other side of Melissa's personality was weepy-during our first meeting, she cried twice. That was my first clue that Melissa needed help with her moods as much as she needed to lose weight...and she couldn't agree with me more!

I did three things for Melissa: First, I put her on a schedule so she would eat meals more regularly-this would help regulate her blood sugars and her moods every waking moment. Second, I gave her a calorie-controlled program for weight loss, which would help raise her self-esteem. And third, I drew her a food "road map," which showed her the direction she needed to take her diet in order to get the right combination of foods, vitamins, and minerals specifically shown to help improve mood.

After the first week on her new food program, Melissa lost 4 pounds, just the boost she needed. Over the next several weeks, her weight loss was steady, if a bit less dramatic. The next time I saw her, Melissa had lost 20 pounds and was halfway to her weight-loss goal. She looked fantastic, but that wasn't the best part-Melissa felt better than she had in years. She was level-headed, not as quick to react. As time went on, I saw Melissa morph from an uncertain, overbooked, overwrought slave to her raw emotions into a calm, beautiful, competent woman. She was slimmer. She ate better. And best of all, she was happy! She still had moments when she snapped or cried, but emotions didn't overwhelm her or rule her life. For the first time in a long time, Melissa didn't feel out of control.

Weight loss also bolstered Melissa's self-esteem and improved her moods. Mood-enhancing foods helped calm her inner turmoil. The covert part of this plan no doubt amplified it's effectiveness: In order to diligently follow her weight-loss and mood program, Melissa needed to make time for herself, something she hadn't done in years. Like so many of us, Melissa rushed through her life, doing everything for other people, but nothing for herself. If this sounds like you, hear this: It's critical for your physical health, your emotional well-being, and your moods that you learn to focus on your needs at least for some small portion of every day. I've found that taking time to shop for and prepare nutritious (and delicious!) meals can be the start of a new habit of caring for the self. How much you pamper yourself after that is entirely up to you.

Over the years, I've worked with many clients who suffered with clinical depression and postpartum depression and, much more often, people like Melissa who struggled with chronic bad moods. As successful as I've been with this mood program, it is not a cure-all. Even if you follow the advice in this chapter to the letter, you won't be happy every minute of every day, and you will still sometimes lose your cool. That's life. But if you are feeling battered by your moods, this program should help you feel significantly better-perhaps even within the first week.

WHAT AFFECTS MOOD?.

If moods were merely psychological, if they were truly "all in the head," they wouldn't make us so miserable. Very few people would choose to remain in a pit of depression or keep their flashpoint anger if they could simply change their state of mind. But we don't always have control over how our feelings affect our lives because, for many of us, mood is as physical as a broken bone or acid reflux.

FAQSMy neighbor started taking something called DHEA [dehydroepiandrosterone]. He says it makes him feel fabulous, happier, and full of energy. Is this something I should consider?

I can't recommend DHEA for moods...or anything else, for that matter. DHEA is a powerful steroid hormone, which is metabolized in the body to androgens and estrogens. Although its effects are still not entirely known, some are potentially dangerous-for example, DHEA can cause growth of hormone-sensitive cancers, including prostate cancer and certain breast cancers. Until we know more about all the potential effects, I'd stay clear of DHEA.

Scientists believe that mood is caused by changes in the production or availability of brain chemicals called neurotransmitters neurotransmitters. The three main neurotransmitters-norepinephrine, dopamine, and serotonin-work together to balance mood. If there is a decrease in one or all of these chemicals, we will feel differently, even if we don't know exactly why. For example, neurotransmitters are responsible for feelings of anger, anxiety, motivation, irritability, happiness, impulsiveness, and depression. They can even affect general energy levels.

The reason you feel a particular way on a particular day is usually a complex combination of genetic susceptibility, life events and circ.u.mstances, and your body's general physical state. You may have noticed, for example, that your moods feel more intense at certain times of day...or if you are feeling tired...or during an illness...or in times of stress. Some women experience depression and irritability related to their monthly hormone fluctuations (see Premenstrual Syndrome, Chapter 15, for more on PMS). And quite a few people are pushed over the emotional cliff by food-related issues, including what they eat, when they eat, and why they eat.

Nutrition-related mood problems can stem from long- and short-term roots. Poor eating habits can, over time, lead to deficiencies in some of the vitamins, minerals, and other nutrients that contribute to good mood. For example, the neurotransmitters that regulate mood are built from amino acids, which are found in protein-rich foods. If you don't get enough of a variety of different proteins in your diet, your brain chemistry will eventually suffer. Furthermore, the amino acid tryptophan can only be converted in the brain to serotonin-a mood calming neurotransmitter-when adequate carbohydrate is present. Eating patterns can even affect your moods from hour to hour-the proverbial "mid-morning slump" and many cases of flaring irritability can be caused by a dip in blood sugar from eating the wrong foods at the wrong time of day, or from not eating often enough.

For most people, a mood is a temporary state-we feel it, react to it, and after an hour or a day, we forget about it. But sometimes, a mood settles in and stays. Of all conditions seen in general medical practice, one of the most common is depression. Many people think of depression as extreme sadness, but that's just a partial description. Symptoms of depression also include feelings of hopelessness or helplessness, irritability, sleeping more or less than usual, difficulty concentrating or making decisions, weight gain or weight loss, and loss of energy. Of course, depression is only one possible cause of these problems, but if you experience any or all of these symptoms for longer than two weeks, it is important to see a doctor. Moods that persist require medical attention-they can be signs of a serious medical problem, so you'll want to make sure you get checked out. And if you do receive a diagnosis of depression, your doctor can prescribe medications to speed the time to feeling better.

HOW FOOD AFFECTS MOOD.

No matter where your moods came from or how long they have lasted, eating the right foods can help you feel more energetic and less like you're riding an emotional rollercoaster built for one. Here are some of the main guideposts on your mood-food road map: HIGH-QUALITY CARBOHYDRATES AND PROTEIN.

There are two general categories of carbohydrates: high-quality and low-quality. High-quality carbs are full of vitamins, minerals, phytochemicals, and fiber. They are found primarily in plant foods, including whole grain products, oats, legumes, vegetables, fresh fruit, brown and wild rice, and potatoes. Low-quality carbs, on the other hand, have much less nutritional value. These less-than-stellar carbs (also called simple sugars simple sugars) are foods that are made primarily of sugar, including sugar itself, as well as candy, soft drinks, syrup, jam and jelly, cakes, and most other foods we typically think of as sweets or desserts. Refined starches-the "white" carbs, such as white rice and white bread-are also low-quality carbohydrates because our digestive process quickly breaks them down. In other words, they act like simple sugars in the body.

Like all foods, carbohydrates affect body chemistry, and the type of carbohydrate you eat makes a big difference in determining metabolism, energy, and overall well-being. All carbohydrates provide energy to the body in the form of glucose-the blood sugar blood sugar that feeds our cells. When blood sugar is up, we feel good; when blood sugar goes down, mood can plunge, too. So ideally, we want to eat the types of foods that give us a steady level of energy so that we can go through the day feeling great from start to finish. The goal, then, is to find the right combination of foods that allow blood sugar levels to rise gently, stay even over a long period of time, and then fall off slowly. that feeds our cells. When blood sugar is up, we feel good; when blood sugar goes down, mood can plunge, too. So ideally, we want to eat the types of foods that give us a steady level of energy so that we can go through the day feeling great from start to finish. The goal, then, is to find the right combination of foods that allow blood sugar levels to rise gently, stay even over a long period of time, and then fall off slowly.

BEST FOODS FOR HIGH-QUALITY CARBS: Vegetables, fruits (fresh or frozen, unsweetened), beans, peas, lentils, brown and wild rice, barley, oatmeal, whole grain cereals, whole grain breads, whole grain crackers, quinoa, amaranth, wheat berries, millet Vegetables, fruits (fresh or frozen, unsweetened), beans, peas, lentils, brown and wild rice, barley, oatmeal, whole grain cereals, whole grain breads, whole grain crackers, quinoa, amaranth, wheat berries, millet All carbohydrates cause a rise in blood sugar that typically lasts about two hours before returning to baseline. With high-quality carbohydrates, blood sugar levels rise slowly and don't get very high. In addition, some of these high-quality carbs contain soluble fiber, a component of plant cell walls. Soluble fiber slows the absorption of glucose from food in the stomach, which also helps put a lid on blood sugar.

BEST FOODS FOR SOLUBLE FIBER: Psyllium seeds (ground), oat and rice bran, oatmeal, barley, lentils, Brussels sprouts, peas, beans (kidney, lima, black, navy, pinto), apples, blackberries, pears, raisins, oranges, grapefruit, dates, figs, prunes, apricots, cantaloupe, strawberries, bananas, peaches, broccoli, carrots, cauliflower, cabbage, spinach, sweet potatoes, yams, white potatoes, tomatoes, avocado, raspberries, corn, almonds, ground flaxseed, sunflower seeds Psyllium seeds (ground), oat and rice bran, oatmeal, barley, lentils, Brussels sprouts, peas, beans (kidney, lima, black, navy, pinto), apples, blackberries, pears, raisins, oranges, grapefruit, dates, figs, prunes, apricots, cantaloupe, strawberries, bananas, peaches, broccoli, carrots, cauliflower, cabbage, spinach, sweet potatoes, yams, white potatoes, tomatoes, avocado, raspberries, corn, almonds, ground flaxseed, sunflower seeds

FAQSYou say that protein is important for stabilizing blood sugar, but when I was on the Atkins diet, I felt terrible all the time. How come? Did I do something wrong?

Protein is important, but it is just one part of the mood-balancing equation. Protein must be combined with high-quality carbohydrates for the best possible mood-regulating results. Because carbs provide the blood sugar to give us energy and are needed for the conversion of tryptophan to serotonin in the brain, people who severely restrict their carbohydrates may end up feeling more irritable than usual, an effect I call low-carb crabbiness. Mix moderate amounts of high-quality carbohydrates with protein and you'll inevitably feel better.

Low-quality carbs, on the other hand, cause an intense spike in blood sugar-it's quick and dramatic. These carbs trigger the highest highs, the Mount Everests of glucose levels. It is a long way down from the dizzying peak of surging blood sugar to your normal baseline. The steeper the drop, the worse you'll feel. That's why low-quality carbohydrates can lead to feeling irritable, depressed, sluggish, and foggy-headed. If you eat low-quality carbs regularly, your blood sugar won't have a chance to stabilize...and neither will your moods. That's why I recommend making sugary and refined foods an occasional treat, not a regular part of your diet. Try to limit the amount of these inferior carbs to no more than about 10 percent of your total daily calories. (See Weight Loss, Chapter 3, for information on how to calculate and use calorie information.) For an even keel all day, the majority of your daily diet should come from high-quality carbohydrates combined with protein. Protein is critical to moderating mood because it is the great stabilizer. It does not add to blood sugar. Instead, it helps slow the absorption of carbohydrates from the blood. That's why when it comes to a better mood, I recommend incorporating at least some protein into your meals whenever possible-breakfast, lunch, dinner, and snacks.

BEST FOODS FOR PROTEIN: Turkey breast, chicken breast, seafood and fish, veal, pork tenderloin, lean ham, lean beef, egg whites, yogurt (fat-free, low-fat), milk (fat-free, 1% reduced-fat, skim plus), enriched/fortified soy milk, cheese (fat-free, reduced-fat), beans (lima, black, navy, pinto, garbanzo), lentils, split peas, tofu, tempeh, soybeans, nuts (soy nuts, peanuts, almonds), peanut b.u.t.ter Turkey breast, chicken breast, seafood and fish, veal, pork tenderloin, lean ham, lean beef, egg whites, yogurt (fat-free, low-fat), milk (fat-free, 1% reduced-fat, skim plus), enriched/fortified soy milk, cheese (fat-free, reduced-fat), beans (lima, black, navy, pinto, garbanzo), lentils, split peas, tofu, tempeh, soybeans, nuts (soy nuts, peanuts, almonds), peanut b.u.t.ter OMEGA-3 FATTY ACIDS.

In our diet-conscious society, fat fat has become a synonym for has become a synonym for bad bad. But some fat in the body and and in your diet is necessary for good health. For example, the type of polyunsaturated fat known as in your diet is necessary for good health. For example, the type of polyunsaturated fat known as omega-3 fatty acids omega-3 fatty acids make up part of the structure of our brain membranes, and they seem to help brain cells use neurotransmitters more efficiently. So it makes sense that omega-3s seem to help regulate mood. make up part of the structure of our brain membranes, and they seem to help brain cells use neurotransmitters more efficiently. So it makes sense that omega-3s seem to help regulate mood.

FAQSI've been taking an antidepressant for about a year, and I feel like my mood is back to normal. Can I stop taking the medication if I promise to eat right and take omega-3 supplements?

Please don't stop taking any medication without consulting your doctor. Clinical depression is a medical condition that should be taken seriously...thank goodness your medicine is working! Good nutrition can help, but it may not be enough for everyone. At the very least, it can make anyone feel healthier and stronger. But if you're determined to get off the antidepressants, I recommend that you follow this plan (while continuing your medication) for a couple of months. Then, together with your doctor, make the decision about whether tapering off the medication is a good idea for you.

The relationship between depression and omega-3 fatty acids is complex and not completely understood. Studies have shown that people who are clinically depressed have low blood levels of omega-3s, but their mood did not improve when they took omega-3 supplements. However... However...when depressed people took omega-3s along with along with antidepressants, the supplements reduced depressive symptoms better than the medication alone. If you have been diagnosed with depression and would like to try a therapeutic dose of omega-3s, see the Supplements section, Chapter 13. antidepressants, the supplements reduced depressive symptoms better than the medication alone. If you have been diagnosed with depression and would like to try a therapeutic dose of omega-3s, see the Supplements section, Chapter 13.

For people with milder problems-let's call them mood issues mood issues-I recommend going the food route (although you can certainly consider supplements if you can't get enough omega-3s through food). I believe that foods rich in omega-3 fatty acids could help regulate brain function and level out everyday moods. Omega-3s are most abundant in fatty fish so I recommend eating one serving of fatty fish at least two or three times per week. My list includes only the fatty fish that have been shown to be low in mercury, PCBs, and dioxins.

BEST FOODS FOR OMEGA-3 FATTY ACIDS: Wild salmon (fresh, canned), herring, mackerel (not king), sardines, anchovies, rainbow trout, Pacific oysters, omega-3-fortified eggs, flaxseed (ground and oil), walnuts, b.u.t.ternuts (white walnuts), seaweed, walnut oil, canola oil, soybeans Wild salmon (fresh, canned), herring, mackerel (not king), sardines, anchovies, rainbow trout, Pacific oysters, omega-3-fortified eggs, flaxseed (ground and oil), walnuts, b.u.t.ternuts (white walnuts), seaweed, walnut oil, canola oil, soybeans VITAMIN D.

In the past few years, research has suggested that vitamin D might help relieve mood disorders because it seems to increase levels of serotonin, one of the neurotransmitters responsible for mood. In particular, vitamin D seems to help the type of depression called seasonal affective disorder seasonal affective disorder (SAD), or the winter blues. More than 10 million Americans are thought to suffer from SAD, leading to anxiety, fatigue, and feelings of sadness for three to six months of the year. Scientists believe this is due to the shortened days and limited sunlight of winter. You see, our bodies can make plenty of vitamin D on their own from sunlight. Just 10 to 15 minutes of sun on the bare skin of your arms three or four times a week is enough to keep most of us healthy. The problem is that sunlight isn't always safe-too much causes skin damage and premature aging, and may lead to skin cancer-and while using sunscreen protects your skin, it also prevents your body from making its own vitamin D. It becomes important, then, to get healthy amounts of vitamin D from the foods you eat and/or from supplements. (SAD), or the winter blues. More than 10 million Americans are thought to suffer from SAD, leading to anxiety, fatigue, and feelings of sadness for three to six months of the year. Scientists believe this is due to the shortened days and limited sunlight of winter. You see, our bodies can make plenty of vitamin D on their own from sunlight. Just 10 to 15 minutes of sun on the bare skin of your arms three or four times a week is enough to keep most of us healthy. The problem is that sunlight isn't always safe-too much causes skin damage and premature aging, and may lead to skin cancer-and while using sunscreen protects your skin, it also prevents your body from making its own vitamin D. It becomes important, then, to get healthy amounts of vitamin D from the foods you eat and/or from supplements.

Scientists have discovered that people with SAD have normal blood levels of vitamin D in the summer, but that their levels drop by as much as one-third in winter. No wonder they feel moody and tired! Those who took vitamin D supplements for a year had stable blood levels, and most experienced a significant improvement in their depression. If you would like to try supplementation, see my guidelines for choosing a multivitamin on Chapter 13. But everyone with minor depression and anxiety issues should strive to eat more foods rich in vitamin D to improve their mood profile.

BEST FOODS FOR VITAMIN D: Wild salmon (with bones), mackerel (not king), sardines (with bones), herring, milk (fat-free, 1% reduced-fat), enriched/fortified soy milk, egg yolks, mushrooms (especially shiitake), fortified margarine (soft tub, trans fat-free), fortified whole grain cereals Wild salmon (with bones), mackerel (not king), sardines (with bones), herring, milk (fat-free, 1% reduced-fat), enriched/fortified soy milk, egg yolks, mushrooms (especially shiitake), fortified margarine (soft tub, trans fat-free), fortified whole grain cereals B VITAMINS: FOLATE AND B12.

Two B vitamins-folate and vitamin B12-seem to be important for mood. Studies have shown that low blood levels of these vitamins are related to depression, although no one is exactly sure why. Some scientists believe that these vitamins are used by the body to create serotonin, which, as mentioned earlier, is one of the key neurotransmitters that help normalize mood. It would seem logical, then, that low intake of these vitamins would contribute to mood problems.

Research is coming close to showing exactly that. One study found that people who have low blood levels of folate have a higher risk of depression. Other studies tracked people who had been hospitalized for depression, and revealed that about 30 percent were deficient in vitamin B12. When researchers tracked 700 women over age 65, they discovered that the women who had low blood levels of vitamin B12 were twice as likely to be depressed as women who did not have a deficiency. In addition, researchers found that both vitamins seem to help depressed people respond better to antidepressant medications, which means that adding these B vitamin may help people suffering from depression feel better faster. were twice as likely to be depressed as women who did not have a deficiency. In addition, researchers found that both vitamins seem to help depressed people respond better to antidepressant medications, which means that adding these B vitamin may help people suffering from depression feel better faster.

If you are clinically depressed, it is important to continue to follow your doctor's treatment recommendations, but you may want to consider taking a multivitamin with appropriate amounts of folate and B12 (see Supplements section, Chapter 13), in addition to your antidepressant medications. Of course, eating a diet rich in these nutrients is important for maintaining mood, even if you are not clinically depressed. (see Supplements section, Chapter 13), in addition to your antidepressant medications. Of course, eating a diet rich in these nutrients is important for maintaining mood, even if you are not clinically depressed.

BEST FOODS FOR FOLATE: Fortified whole grain cereal, lentils, black-eyed peas, soybeans, oatmeal, turnip greens, spinach, mustard greens, green peas, artichokes, okra, beets, parsnips, broccoli, broccoli raab, sunflower seeds, wheat germ, oranges and juice, Brussels sprouts, papaya, seaweed, berries (boysenberries, blackberries, strawberries), beans (black, pinto, kidney, garbanzo, navy), cauliflower, Chinese cabbage, corn, whole grain bread, pasta (preferably whole wheat) Fortified whole grain cereal, lentils, black-eyed peas, soybeans, oatmeal, turnip greens, spinach, mustard greens, green peas, artichokes, okra, beets, parsnips, broccoli, broccoli raab, sunflower seeds, wheat germ, oranges and juice, Brussels sprouts, papaya, seaweed, berries (boysenberries, blackberries, strawberries), beans (black, pinto, kidney, garbanzo, navy), cauliflower, Chinese cabbage, corn, whole grain bread, pasta (preferably whole wheat) BEST FOODS FOR VITAMIN B12: Sh.e.l.lfish (clams, oysters, crab), wild salmon (fresh, canned), fortified whole grain cereal, enriched/fortified soy milk, trout (rainbow, wild), tuna (canned light), lean beef, veggie burgers, cottage cheese (fat-free, 1% reduced-fat), yogurt (fat-free, low-fat), milk (fat-free, 1% reduced-fat), eggs, cheese (fat-free, reduced-fat) Sh.e.l.lfish (clams, oysters, crab), wild salmon (fresh, canned), fortified whole grain cereal, enriched/fortified soy milk, trout (rainbow, wild), tuna (canned light), lean beef, veggie burgers, cottage cheese (fat-free, 1% reduced-fat), yogurt (fat-free, low-fat), milk (fat-free, 1% reduced-fat), eggs, cheese (fat-free, reduced-fat) BONUS POINTS.

- Eat consistently throughout the day. If your blood sugar flags, your energy will fade and your mood can take a nasty turn, as well. You need to eat at least once every four to five hours in order to keep your brain well-fueled and happy. Some people who are extremely sensitive to frequent blood sugar dips may need to eat every three hours or so to keep from feeling that post-meal letdown. To keep from gaining weight, make absolutely sure the meals and snacks are calorie-controlled. And each meal and snack should contain a mix of high-quality carbohydrates and protein to best stabilize your blood sugar levels (see meal plans, Chapter 13, for examples). If your blood sugar flags, your energy will fade and your mood can take a nasty turn, as well. You need to eat at least once every four to five hours in order to keep your brain well-fueled and happy. Some people who are extremely sensitive to frequent blood sugar dips may need to eat every three hours or so to keep from feeling that post-meal letdown. To keep from gaining weight, make absolutely sure the meals and snacks are calorie-controlled. And each meal and snack should contain a mix of high-quality carbohydrates and protein to best stabilize your blood sugar levels (see meal plans, Chapter 13, for examples).

- Exercise. Too many people underestimate the benefits of exercise-it's not just for weight loss or fitness (although it is terrific for accomplishing those goals). Exercise can make you feel stronger, more confident, and more self-a.s.sured. That alone is enough to improve your overall mood. But exercise exerts other mood-enhancing effects: It raises blood levels of endorphins, those natural body chemicals that scientists believe might induce feelings of well-being. Plus, exercise improves blood flow, which means that the brain gets more oxygen, helping improve its function. Most studies that have looked at the effects of exercise on mood find that nearly any kind of exercise reduces anxiety, tension, stress, and feelings of depression. These amazing results are most powerful after several weeks of regular exercise, but research shows that mood can improve even on the first day of exercise. Too many people underestimate the benefits of exercise-it's not just for weight loss or fitness (although it is terrific for accomplishing those goals). Exercise can make you feel stronger, more confident, and more self-a.s.sured. That alone is enough to improve your overall mood. But exercise exerts other mood-enhancing effects: It raises blood levels of endorphins, those natural body chemicals that scientists believe might induce feelings of well-being. Plus, exercise improves blood flow, which means that the brain gets more oxygen, helping improve its function. Most studies that have looked at the effects of exercise on mood find that nearly any kind of exercise reduces anxiety, tension, stress, and feelings of depression. These amazing results are most powerful after several weeks of regular exercise, but research shows that mood can improve even on the first day of exercise.

Researchers at the University of Texas Southwestern put people with mild to moderate depression on a exercise program-30 minutes three to five times per week for 12 weeks. The study partic.i.p.ants who did a moderately intense workout on a treadmill or stationary bike reduced their depressive symptoms by nearly half, similar to what might be seen after starting antidepressant medications. Less intense exercisers reduced their symptoms by 30 percent-even those partic.i.p.ants doing only stretching exercises reduced their symptoms by 29 percent.

For mood improvement, then, my recommendation is to do some sort of exercise-any sort of exercise-at least three times per week, 30 minutes per session. The more your intense your workout, the more your mood will improve, so do what you can. Happiness really could be just around the corner...as long as you walk there!

- Make time for your life. Feeling frazzled, crazed, overextended, and overworked is a sure way to end up angry, anxious, or depressed...or all three. As impossible as it may seem, your family and friends may be your best "vaccine" against the daily stresses and strains that can wear us down. But it's not enough just to Feeling frazzled, crazed, overextended, and overworked is a sure way to end up angry, anxious, or depressed...or all three. As impossible as it may seem, your family and friends may be your best "vaccine" against the daily stresses and strains that can wear us down. But it's not enough just to have have family and friends, you have to make time to relax with them and enjoy the simple pleasures they can bring. On the same note, you need to find a way to enjoy your work. If you're like most people, you probably spend a minimum of eight hours a day at your job. That's one-third of your day, five days a week...and that's not counting your commute. If you hate what you do, it will eventually affect your emotions. I understand that not everyone can just quit a job or change careers, but everyone can learn to enjoy some aspect of their work (or at least meditate for relaxation). Alternatively, psychological counselors can help you develop a new set of responses to stressful circ.u.mstances, or to "reframe" how you think about them so that you can learn to enjoy something that you once found intolerable. If you're retired, then your challenge becomes finding ways to fill your days that are challenging and emotionally rewarding. family and friends, you have to make time to relax with them and enjoy the simple pleasures they can bring. On the same note, you need to find a way to enjoy your work. If you're like most people, you probably spend a minimum of eight hours a day at your job. That's one-third of your day, five days a week...and that's not counting your commute. If you hate what you do, it will eventually affect your emotions. I understand that not everyone can just quit a job or change careers, but everyone can learn to enjoy some aspect of their work (or at least meditate for relaxation). Alternatively, psychological counselors can help you develop a new set of responses to stressful circ.u.mstances, or to "reframe" how you think about them so that you can learn to enjoy something that you once found intolerable. If you're retired, then your challenge becomes finding ways to fill your days that are challenging and emotionally rewarding.

- An occasional cup of coffee may perk you up. When many people feel low, they often turn to caffeine in cola, coffee, or tea. The problem is that it doesn't necessarily work. Researchers have studied and studied When many people feel low, they often turn to caffeine in cola, coffee, or tea. The problem is that it doesn't necessarily work. Researchers have studied and studied and studied and studied caffeine, but there are no consistent results. Some researchers find that caffeine improves concentration and mood all the time. Others find that caffeine works only if you use it periodically, but stops working for mood improvement if you use it every day. Still other studies show that caffeine doesn't improve mood at all. This means that how you use caffeine is up to you. If you find that an occasional cup of coffee or tea helps you get through the day, there is no reason to deny yourself. But it doesn't work for everybody-if you find yourself becoming jittery or irritable after drinking caffeinated drink, try decaf instead. caffeine, but there are no consistent results. Some researchers find that caffeine improves concentration and mood all the time. Others find that caffeine works only if you use it periodically, but stops working for mood improvement if you use it every day. Still other studies show that caffeine doesn't improve mood at all. This means that how you use caffeine is up to you. If you find that an occasional cup of coffee or tea helps you get through the day, there is no reason to deny yourself. But it doesn't work for everybody-if you find yourself becoming jittery or irritable after drinking caffeinated drink, try decaf instead.

SUPPLEMENTS.

If you are concerned about mood and want to consider supplements in addition to in addition to the food fixes, here are some that might be beneficial: the food fixes, here are some that might be beneficial: 1. A multivitamin. For mood concerns, I typically recommend a senior formula multivitamin. These formulations often provide higher amounts of folate and vitamin B For mood concerns, I typically recommend a senior formula multivitamin. These formulations often provide higher amounts of folate and vitamin B12 compared to regular multivitamins. Simply look for a brand that contains at least 100% DV of vitamin D (400 IU) and folate (400 micrograms), and at least 6 micrograms of vitamin B compared to regular multivitamins. Simply look for a brand that contains at least 100% DV of vitamin D (400 IU) and folate (400 micrograms), and at least 6 micrograms of vitamin B12.

2. Fish oil. If you find that you can't eat enough fatty fish or other foods to get your share of omega-3 fatty acids, you can always take fish oil capsules. I recommend taking 650 milligrams of omega-3s. (There are two sub-types of omega-3s called DHA [docosahexaenoic acid] and EPA [eicosapentaenoic acid]. When buying fish oil supplements, choose brands that contain at least 220 milligrams of DHA, and at least 220 milligrams of EPA. The remaining 200+ milligrams can come from either DHA or EPA. Check labels for these details). If you find that you can't eat enough fatty fish or other foods to get your share of omega-3 fatty acids, you can always take fish oil capsules. I recommend taking 650 milligrams of omega-3s. (There are two sub-types of omega-3s called DHA [docosahexaenoic acid] and EPA [eicosapentaenoic acid]. When buying fish oil supplements, choose brands that contain at least 220 milligrams of DHA, and at least 220 milligrams of EPA. The remaining 200+ milligrams can come from either DHA or EPA. Check labels for these details).

Doses of omega-3s greater than 3 grams (3,000 milligrams) per day are often used along with prescription antidepressants to treat clinical depression. I cannot recommend self-treatment at these doses, however. If you have been diagnosed with depression, talk with your doctor about whether you should add omega-3 fatty acid supplements to your treatment.

To prevent rancidity, always store bottles of fish oil supplements in the fridge. To lessen the chance of fishy burps or aftertaste, buy enteric-coated capsules, which are digested in your intestines instead of your stomach. Avoid getting omega-3 fats from cod liver oil because it may contain too much vitamin A.

3. St. John's wort. This herbal supplement, which seems to prolong the action of mood-stabilizing serotonin and other neurotransmitters in the brain, is a popular treatment for depression. Some scientific studies have demonstrated that St. John's wort works nearly as well as antidepressant medications for mild or moderate depression, although a few studies failed to find any benefits at all. (It is clear, however, that St. John's wort does not help people suffering from severe depression.) This herbal supplement, which seems to prolong the action of mood-stabilizing serotonin and other neurotransmitters in the brain, is a popular treatment for depression. Some scientific studies have demonstrated that St. John's wort works nearly as well as antidepressant medications for mild or moderate depression, although a few studies failed to find any benefits at all. (It is clear, however, that St. John's wort does not help people suffering from severe depression.) Just because St. John's wort is a natural herb doesn't necessarily mean it's safe. This is not a supplement to be taken casually-it is only recommended for people with doc.u.mented depression because it has physiological effects that need to be monitored by a doctor. General side effects can include dry mouth, dizziness, fatigue, nausea, diarrhea, and sensitivity to sunlight. Like some prescription antidepressant medications, St. John's wort can have s.e.xual side effects in some people, including an inability to become aroused or reach o.r.g.a.s.m. It can also interact with many other medications, and can weaken oral contraceptives, which means that there may be an unintended pregnancy. So my advice is this: Please don't try this herb on your own-if you suffer from mild to moderate depression and want to try St. John's wort, talk with your doctor first.

4. SAMe. Another "natural" treatment for mild to moderate depression is SAMe (S-ade-nosylmethionine), an amino acid derivative. Because SAMe seems to increase the availability of dopamine and norepinephrine in the brain, it is thought to work similarly to some of the older antidepressant medications known as tricyclic antidepressants. Studies have shown that most people can take SAMe for up to two years with few side effects, and that it is pretty effective. Still, it is important to talk with your doctor before taking SAMe to make sure that your depression is being adequately treated. The usual recommended dose for depression is 400 to 800 milligrams twice a day. Be sure to look for the form of SAMe called Another "natural" treatment for mild to moderate depression is SAMe (S-ade-nosylmethionine), an amino acid derivative. Because SAMe seems to increase the availability of dopamine and norepinephrine in the brain, it is thought to work similarly to some of the older antidepressant medications known as tricyclic antidepressants. Studies have shown that most people can take SAMe for up to two years with few side effects, and that it is pretty effective. Still, it is important to talk with your doctor before taking SAMe to make sure that your depression is being adequately treated. The usual recommended dose for depression is 400 to 800 milligrams twice a day. Be sure to look for the form of SAMe called butanedisulfonate salt butanedisulfonate salt-it is more stable and can be used more easily by the body. Here's the big drawback: the cost! SAMe can run $150 per month-much more expensive than a prescription for an antidepressant medication.

JOY'S 4-STEP PROGRAM FOR MOOD Follow this program if you find yourself feeling irritable, depressed, anxious, or angry more often than you would like.

STEP 1...START WITH THE BASICS These are the first things you should do to take control of your moods.

- See your doctor if you have signs of depression that last longer than two weeks, including sadness, hopelessness, difficulty concentrating, a change in weight, or a change in sleep patterns.

- Limit the amount of sugary treats and refined foods you eat.

- Eat a small meal or snack at least once every four or five hours. Add a little protein to every meal and snack to avoid huge swings in blood sugar.

STEP 2...YOUR ULTIMATE GROCERY LIST A nutrition plan is only as good as the foods that you choose. This list contains high levels of nutrients that contribute to mood, plus some foods used as ingredients in the meal plans and recipes. You don't have to purchase every item...but these foods should make up the bulk of what you eat for the week. If you find yourself getting bored, try some unfamiliar foods from these groups-they may become favorites.

FRUIT.

ALL fruits, but especially:ApplesApricotsBananasBerries (boysenberries, blackberries, raspberries, strawberries)CantaloupeDatesFigsGrapefruitOranges (and orange juice)PapayaPeachesPearsPrunesRaisins

VEGETABLES.

ALL vegetables, but especially:ArtichokesAvocadoBeans (black, pinto, kidney, garbanzo, navy, lima)BeetsBroccoliBroccoli raabBrussels sproutsCabbage (including Chinese)CarrotsCauliflowerCeleryChickpeas (garbanzo beans)CornCuc.u.mberLentilsMushrooms (especially shiitake)Mustard greensOkraOnions (red, white, or yellow)ParsnipsPeas (black-eyed, split)Peas (green)Pepper, bell (red/green/yellow)Potatoes, sweetPotatoes, whiteScallionsSeaweedSoybeans (edamame)SpinachTomatoesTurnip greensYamsZucchini

SEAFOOD.

ALL seafood and fish, but especially:AnchoviesHerringMackerel (not king)Salmon, wild (fresh, canned)Sardines, canned (with bones)Sea ba.s.sSh.e.l.lfish (clams, oysters [especially Pacific], crab)Trout, rainbowTuna (canned light)

LEAN MEATS/EGGS/SOY FOODS.

Beef, leanChicken breastEggs (preferably omega-3-fortified)Ham, leanOstrich burgerPork tenderloinTempehTofuTurkey (lean ground)Turkey bacon, reduced-fatTurkey breastVealVeggie burgers