Food to Get You in the Mood this Valentine’s Day

Looking for something special to get you in the mood this Valentine’s Day?  For centuries, people have looked to food as a way to boost libido.  Additionally, good nutrition is important for healthy sexual functioning.  So, why not prepare a light, romantic meal for two this Valentine’s Day? Below are two delicious recipes, full of fresh ingredients and rich in healthy nutrients, to help get your Valentine’s Day off to a romantic start.

Valentine’s Day Shrimp Pasta

INGREDIENTS

• 3 Tablespoons olive oil
• 1 (8 ounce) package angel hair pasta
• 1 teaspoon chopped garlic
• 1 pound large shrimp – peeled and deveined
• 1 small can Italian-style diced tomatoes, drained
• 1/2 cup white wine
• 1/2 cup chopped arugula (located in grocery stores with bagged lettuce)
• 1/4 cup pine nuts
• 3 tablespoons chopped fresh basil
• 3 tablespoons freshly grated Parmesan cheese

DIRECTIONS
1. Bring a large pot of water to a boil, and add 1 tablespoon oil. Cook pasta in boiling water until al dente. Place pasta in a colander, and give it a quick rinse with cold water.
2. Heat remaining olive oil in a 10 inch skillet over medium heat. Cook garlic, stirring constantly, until the garlic is tender, about 1 minute. Do not let the garlic burn. Add shrimp, and cook for 3 to 5 minutes. Remove shrimp from the skillet, and set aside.
3. Stir tomatoes, wine, arugula, pine nuts and basil into the skillet. Continue cooking, stirring occasionally, until liquid is reduced by half, 8 to 12 minutes. Add shrimp, and continue cooking until the shrimp are heated through, about 2 to 3 minutes. Serve the shrimp mixture over the pasta. Sprinkle with Parmesan cheese.

Dark Chocolate-Covered Fruit

INGREDIENTS

• 16 ounces dark chocolate chips
• 1 pint fresh strawberries, washed
• 2 bananas, peeled and cut in half
• 4 ounces fresh raspberries, washed
• Toothpicks

DIRECTIONS

1. Put chocolate chips into a microwave safe bowl and microwave 45 seconds at a time, stirring at each interval until smooth

2. Dip fruit into chocolate, using toothpicks to dip raspberries.

3. Place fruit on wax paper and refrigerate until hardened (takes a couple hours.)

Health benefits of ingredients:

Arugula

• Contains Vitamin A, a nutrient important in formation of sperm and sex hormones
• Source of folate, a nutrient important for preventing birth defects, also aids in the production of dopamine- a chemical that produces pleasure sensations in the brain

Basil

• Rich in antioxidants, and provides some vitamin A

Pine nuts

• Rich in unsaturated fatty acids which help reduce inflammation, improve blood flow and prevent cardiovascular disease
• A good source of vitamin E, which aids in the formation of sex hormones

Shrimp

• Good source of zinc, which helps prevent PMS symptoms and miscarriage in pregnant women, and aids in sperm and testosterone production
• Excellent source of selenium, which may help boost fertility

Garlic

• A powerful antioxidant with multiple cardiovascular benefits

Dark Chocolate

• Rich in antioxidants and temporarily improves blood flow
• Contains “feel good” hormones serotonin and caffeine

Raspberries

• High in vitamin C, a nutrient which helps protect sperm from free-radicals
• High in fiber – 8g per serving (1 cup)

Strawberries

• Excellent source of antioxidants, low in calories and very high in Vitamin C and fiber

Bananas

• High in vitamin B6, which helps prevent erectile dysfunction and may reduce symptoms of PMS
• Good source of potassium and fiber

Final Ingredient: As you toast your relationship this Valentine’s Day, look into your partner’s eyes and tell your loved one why he or she is so important to you.

Why is America Overweight? The Role of Hormones on our Insatiable Appetites

Why is America overweight?  Current research suggests it may be more complicated than just an overabundance of calories.  The types of food we eat may affect our appetite hormones, making us hungrier than we were before.

The “gut-brain axis,” is a term which refers to the lines of communication between the brain and the gut that determine the amount of food we eat. The major nerve involved is the sensory vagus nerve. Seeing, smelling and tasting food causes the brain to send signals to the stomach to eat more. Physiological changes in the stomach and small intestine that occur during digestion cause signals to be sent to the brain to produce feelings of fullness and decrease appetite. The balance of these opposing signals is what determines the amount of food consumed (Schwartz, 2004).

There are several hormones involved that determine our appetite.  They include:

1. Leptin: Leptin is a hormone that is actually released by your body fat stores that decreases hunger.  Leptin levels help to determine your “set-point” weight over the long term, or the general weight your body wants to be.  Increased leptin levels lead to decreased hunger and food intake.
2. Cholcycstokinin & GLP-1: These peptide hormones are excreted by the gut in response to the presence of nutrients entering the intestine. They send signals to the brain to slow digestion, induce satiety and decrease food intake.
3. Ghrelin: This hormone is made by the stomach cells and acts to stimulate hunger. Levels rise steadily up until a meal is consumed, and then levels drop after a meal is consumed.

The types of food that we eat can affect the balance of these hormones.  Excess fructose in the diet, for example, has been named as a potential cause of satiety hormonal imbalance as it reduces leptin fails to suppress ghrelin- which leads to an increased appetite (Wylie-Rosett, 2004).  Fructose is abundantly found not only in high fructose corn syrup, but also in normal table sugar (sucrose). The fact is we eat too much of it in America, in the form of candy, sweets and sugary beverages.

The best ways to suppress your appetite hormones?  Eat balanced meals containing complex carbohydrates (like those in whole grains, vegetables and beans), healthy fats (olive oil, nuts) and protein.  Also, drink plenty of water and get adequate sleep.

References:

Schwartz, GJ (2004). Biology of eating behavior in obesity. Obes Res. 2004;12:102S–106S.

Wylie-Rosett J, Segal-Isaacson CJ, Segal-Isaacson A (2004). Carbohydrates and increases in obesity: does the type of carbohydrate make a difference? Obes Res. 2:124S-9S. Review.

“Oh no, not another Migraine! What can I do?”

Migraines are a common, recurrent, incapacitating headache, which chiefly afflicts women. Migraines can cause significant pain for hours or even days with awful symptoms such as nausea, vomiting, and extreme sensitivity to light and sound. They may be accompanied by sensory warning symptoms or signs (auras), such as flashes of light, blind spots or tingling in your arm or leg.

When a migraine hits, all you want to do is to find a dark, quiet place to lie down and pull the covers over your head.

You are not alone. More than 18 million women, as compared to 5 million men in the United States are migraineurs. It is interesting to know that migraines often occur in women who suffer depression and the reverse is also true: those who suffer migraines are more likely to experience depression. Women with migraine headaches have a worse prognosis (outcome) than men. It appears that the onset of migraines has some gender specific pattern; for example, in girls the onset of migraine headaches is often closely linked to menarche (the start of your period). Also, just like we discussed in the link on Premenstrual Dysphoric Disorder (PMDD) earlier in this blog, often these headaches are worse just prior to the onset of your period. This may be one reason that women suffer migraines more often than men…our sex steroids (estrogen and testosterone) fluctuate dramatically each month. Some women are vulnerable to these changes in sex steroids each month, which may precipitate a migraine or mood symptoms. Men just don’t have these same monthly changes.

“Help!! I am missing school and work!! What is the cause of these headaches??”

Although much about the cause of migraines isn’t understood, both genetics and environmental factors are likely to play a role.

It is believed that migraines are caused by changes in the trigeminal nerve, a major pain pathway. Imbalances in brain chemicals, including serotonin — which helps regulate pain in your nervous system — also may be involved. Again, remember the importance of serotonin when we were talking about PMDD or depression. As you know, many of the antidepressants try to increase serotonin to treat depression or PMDD, just as some of the most important medications in treating migraines attempt to do as well.

When the serotonin levels drop during migraines, this change may trigger your trigeminal system to release substances called neuropeptides, which travel to your brain’s outer covering (meninges). The result is headache pain.

“What are the risk factors?? What should I avoid?”

One of the major risk factors is family history. If your mother, for example, had migraines, then you are more likely to get them. As mentioned before, women are at increased risk. Premenopausal women are more likely to suffer with migraines, especially between the ages of 30 to 39. Fluctuating hormones may precipitate migraines in women who are sensitive to these changes. So you are more likely to have a migraine just before or during your period when the hormone levels changes the most. Migraines may also change during pregnancy or menopause. Some women report that their migraines got worse during the first trimester of a pregnancy; others report the onset of migraines after the birth of a child. Fortunately, the migraines are likely to improve during later stages in the pregnancy. After menopause, when the sex steroids no longer fluctuate to a significant degree, the headaches may decrease as well.

You cannot do much about these family and gender risk factors.

But thankfully, there are some migraine triggers that you can control. The goal is to learn to manage the following potential unique factors that may leave you vulnerable.

Food Triggers:

Food triggers may vary based on the individual. During susceptible times, like right before your period or when you’re really stressed out, you may want to avoid common food triggers. Common offenders include alcohol, aged cheeses, chocolate, aspartame (a sugar substitute often used in diet cola and other products), overuse of caffeine, monosodium glutamate, salty foods, and processed foods. Keeping a food diary may help you to identify your personal food triggers. It is also important not to skip meals. Generally, safe foods include rice, fresh cooked vegetables, water, and cooked or dried non-citrus fruits like cherries, cranberries, pears or prunes.

Stress Triggers:

Folks need to be careful and observant in order to figure out their stress triggers. For some, a change in sleep pattern may leave them more vulnerable. It is important to maintain a regular sleep schedule. For others, feelings of being stressed out at work or home cause changes in the body that precipitate a migraine. Try to take time to practice stress management techniques such as relaxation therapy or breathing exercises on a regular basis to manage stress of daily life.

Medications and Illicit Drugs:

Be an observer of yourself. Do any prescribed, over the counter or illicit drugs exacerbate the frequency of your headaches?

Environmental Triggers:

You may need to avoid sun glare, bright lights, loud sounds, and strong smells (such as perfume, smoke, paint fumes). Try to figure out if a sudden physical exertion causes a trigger for you. Sometimes even a change in the weather can increase the chances of a migraine.

“So, I know what causes migraines and what my triggers are. What can I do to prevent these headaches?”

Prevention

Many individuals benefit greatly from medications. Standard acute medical treatment of migraine may include the administration of any of the triptans (can be administered by pill, injection or inhaled) that are serotonin (5-HT) receptor agonists. The administration of the triptans results in an increase in 5-HT receptor stimulation with an increased inhibition of the headache pathway. There are other medications that may be very helpful to you in the management of your symptoms. Various other medical treatments should be discussed with your physician.

In addition to the acute and preventive medications, patients often benefit from lifestyle changes that can be incorporated into your daily activities.

Watch out for your triggers: Be proactive. Avoid foods that you notice which precipitate headaches in you. Avoid places where the scents give you a problem. Daily predicable routines are often key…with regular sleep and eating patterns. Watch carefully when you experience an increase in stress and incorporate stress management techniques such as meditation, deep breathing exercises, visual imagery or whatever skills work for you.

Start a regular exercise program: If I were to prescribe a magic bullet …it would be exercise. Regular aerobic exercise reduces stress and tension which can precipitate migraines. Talk with your physician about how to best begin. Pick any activity that you enjoy: walking, biking, swimming, hiking. It may be helpful to recruit a partner to help keep the exercise regime on track.

Observe your menstrual cycle: if you notice that your headaches are associated which changes in your menstrual cycle then you may be one of the women sensitive the hormonal declines. If so you may benefit from some medications such as birth control pills or hormone replacement therapy. Talk with your doctor about the best alternatives or dosages for you.

Natural remedies: Some research suggests that foods rich in magnesium or magnesium supplements may be helpful in preventing migraines (Sun-Edelstein, 2009). Talk with your doctor before deciding to take any nutritional supplements.

It is an awesome accomplishment to learn to manage migraine headaches. You may not be able  to stop them completely, but how wonderful if you manage to decrease the frequency. Then you have that much more time to make a difference in yourself and in your world!

References:

Sun-Edelstein C, Mauskop A. Foods and supplements in the management of migraine headaches. Clin J Pain. 2009 Jun;25(5):446-52.

Warnock JK, Clayton AH. Chronic Episodic Disorders in Women In Psychiatric Clinics of North America. Kornstein S and Clayton A, editors. WB Saunders Company 2003 26(3):725-40.

http://www.mayoclinic.com/health/migraine-headache/DS00120/DSECTION=causes

The Mediterranean Diet: Is It the Best Food for Your Mood?

The Mediterranean diet has been linked to a reduced risk of cardiovascular disease, diabetes, cancer, Alzheimer’s disease and, now, a recent study suggests it may be linked to a reduced risk of depression.  The new study, conducted in Spain, followed over 10,000 graduates from a Spanish university for nearly 4 1/2 years.  Through a series of questionnaires, the researchers found that the closer the subjects stuck to a Mediterranean diet, the less likely they were to develop depression.  Although more studies are needed to determine if the Mediterranean diet is really protective against depression, this is a major breakthrough study that adds to the growing body of evidence suggesting multiple health benefits of the Mediterranean diet.

So, what are the basics of the Mediterranean diet? The Mediterranean diet emphasizes fresh, plant-based foods, including whole grains, fruit, vegetables, beans, legumes, nuts, and olive oil. It also includes moderate amounts of fish and wine, but foods like red meat and sweets are saved for special occasions. The Mediterranean lifestyle also includes reasonable portion sizes and daily physical activity. Here is a depiction of the Mediterranean Food Pyramid:

Why do researchers think the Mediterranean diet decreases the risk of depression? Overall, the Mediterranean diet has been shown to decrease inflammation and promote healthy functioning of cells that produce brain-derived neurotrophic factor (BDNF), a substance that is vital for healthy brain and neuron function. High levels of inflammation and low levels of BDNF have both been linked to depression. Many individual aspects of the Mediterranean diet have been proposed to have a protective effect as well. Fish is a great source of omega-3 fatty acids, which is thought to promote healthy brain functioning and decrease inflammation. Olive oil has healthy antioxidants and mono-unsaturated fatty acids, and it has been shown to increase activity of an enzyme that promotes healthy neurons. The Mediterranean diet is also rich in folate and other B-vitamins, which are precursors to important neurotransmitters that promote feelings of well-being. The combination of all these individual dietary components working together is what may create a protective effect against depression.

Food for thought: could the increase of depression in the US be related to the increase in consumption of fast food? What are your thoughts?

For more information on the Mediterranean diet, check out this link to WebMD.

Reference:

Sánchez-Villegas A, Delgado-Rodríguez M, Alonso A, Schlatter J, Lahortiga F, Majem LS, Martínez-González MA. Association of the Mediterranean dietary pattern with the incidence of depression: the Seguimiento Universidad de Navarra/University of Navarra follow-up (SUN) cohort. Arch Gen Psychiatry. 2009 Oct;66(10):1090-8. Accessed on10/21/09 from: http://archpsyc.ama-assn.org/cgi/content/abstract/66/10/1090

Why do I feel like crying and crave sweets before my period??

Ok Ladies, lets talk about Premenstrual Dysphoric Disorder (PMDD). Guys, this will be helpful for you if you care about a woman who suffers from PMDD!!

Premenstrual Dysphoric Disorder or PMDD is like really bad PMS. The diagnosis of PMDD requires at least one of the following symptoms: increased anger or irritability- usually with an increase in relationship conflicts, low mood, feeling helpless, an increase in anxiety or tension, sudden feelings of sadness or crying spells, or increased sensitivity to rejection… occurring regularly during the week before the menses.

In addition, at least 4 of the following symptoms are required in order to consider obtaining treatment from your doctor:

1. Increase in appetite sometimes with specific food cravings (ie. foods loaded with carbohydrates and sweets),
2. Decreased interest in things your typically enjoy,
3. Sleeping more than usual
4. Feeling overwhelmed or out of control
5. Problems concentrating at work, school or at home,
6. Feeling tired with low energy,
7. Physical symptoms such as headache, joint pains, clumsiness, breast tenderness

The underlying cause of PMDD is unknown, but it is related to the activity of the ovaries which enables the menstrual cycle.  PMDD is associated with a loss of feelings of well being and a decline in functioning, usually at home or at work, and is found in approximately 2% to 10% of reproductive age women. Women with PMDD are at increased risk of other disorders, including major depression (45% to 70% risk), premenstrual migraine headache, fibromyalgia, and irritable bowel syndrome.  Stay tuned to our blog for further discussions on these topics……

PMDD primarily impacts women in their late twenties to early thirties. The reason that I want you to learn to manage PMDD is because it is likely to become more severe over time.  Often female patients do not present for treatment until much later after the onset of their symptoms, often in their 30’s or early 40’s. At this point, the PMDD is causing them so much suffering that they decide to seek care from a doctor.  My belief is that if you learn to manage these symptoms when you are younger, it may be less likely to get worse over your lifetime!

Now, if you want to manage these symptoms –How do you begin???

First: Conservative Treatment in women with mild to moderate symptoms:

1)    Begin with education about the condition—Good for you. You have begun this process. Keep it up; you likely will have to experiment to see which treatments work best for you.

2)    Stick to a regular sleep schedule of about 8 hours nightly—So important to help in the management of fatigue and irritability.

3)    Regular exercise —There is important evidence suggesting that regular exercise works like an antidepressant in helping to keep our moods stable and feeling of wellbeing at max.

4)    Pay attention to your diet.

• During this time, it’s a good idea to avoid excessive intake of salt, sugar, alcohol, and caffeine.
• Do drink plenty of water, and eat plenty of fruits, vegetables, and whole grains.
• If bloating is a problem for you, be sure to limit your intake of sodium (from processed and salty foods).  Aim for <2400 mg per day. Do not limit water intake.
• Consider boosting your calcium intake.  Some studies show it may help control the symptoms of PMDD, and, either way, most women don’t consume enough anyway.  Good sources of calcium include lean dairy products, fortified soymilk, tofu, dark leafy greens and some fish/seafood.

Second:  If you have tried the conservative measures to the best of your ability and you still have difficulty in your work, your significant and loving relationships, or your enjoyment of life, then it may be time to consult you physician.

So, are you sensitive to the fluctuating hormone levels during your menstrual cycle?  You are not alone. Now you can hopefully manage your food cravings and mood symptoms. Let’s maintain enjoyment and control in our life!

References:

1. Warnock JK, Clayton AH. Chronic Episodic Disorders in Women In Psychiatric Clinics of North America.  Kornstein S and Clayton A, editors.  WB Saunders Company 2003 26(3):725-40.

2. Warnock JK. Major Depression in Women: Unique Issues. Volume 1, Number 1, pages 1-12. CME Clinical Monograph Series, The University of Virginia Reports on Psychiatric Disorders. Sponsored by the University of Virginia. The monograph was sent to all psychiatrists in the United States. 9/2004

Emotional Eating Linked to Obesity

A recent study conducted at the University of Alabama found that individuals who eat in response to emotions and stress were over 13 times more likely to be overweight or obese than those who have better control over their emotions and stress (Ozier, 2008).  Therefore, if you are trying to control your weight, you may want to consider how you respond to emotions and stress.

To recognize if you are an emotional eater, it may be useful to reflect on your eating habits.  For what reasons do you eat besides hunger?  Do you eat when you are stressed?  Confused?  Happy?  Worried?  Tired?  Bored?  What types of food do you eat, and how much?  Reflect on your emotions next time you reach for an unplanned snack.  It may be helpful to keep a food journal for a little while to record what emotions you were feeling and how they affected your eating habits.

Once you identify what emotional triggers make you seek out comfort food, you can start finding alternative solutions to deal with your emotions.  Here are some ideas:

1. Stressed: Go for a walk, call up a friend, make a to-do list and prioritize deadlines, try kickboxing
2. Bored: Curl up with a good book, make plans for the week, try a new workout routine, chew gum
3. Worried: Seek advice from someone you trust, take a soothing bath, listen to music, meditate, do yoga, journal your thoughts
4. Depressed: For some individuals, overeating may be a sign of “atypical depression”. If this symptom (overeating) occurs in combination with other symptoms such as: over-sleeping (nighttime sleep or daytime napping totals at least 10 hours of sleep per day), feeling very sensitive in situations where rejection occurs, a feeling of heaviness or of being weighted down especially in the arms and legs for at least one hour per day, you may need to discuss these problems with your physician.  If these symptoms cause problems in your work, your enjoyment of life or your relationship with others, then it is very important that you seek consultation with your family physician.

It may help to do try out these “alternative solutions” in a place where food is out of sight and out of mind.  The outdoors can be a great place for relaxing, refection and rejuvenation. Exercise can be a great remedy for feelings of depression.

What are some of your tricks to avoid emotional eating?

Reference: Ozier A, Kendrick O, Leeper J, Knol L, Perko M, Burnham J. Overweight and Obesity Are Associated with Emotion- and Stress-Related Eating as Measured by the Eating and Appraisal Due to Emotions and Stress Questionnaire. Journal of the American Dietetic Association. 2008;108:49-56.