FEEDING HAPPINESS

by Marlaina Donato W hether it’s a pandemic, a breakup or a busy day with the kids, heading to the kitchen for a carb fix or a pint of ice cream is a common knee-jerk response to stress. It’s easy to get caught in a whirlpool of poor eating when our bodies need nutritional support more than ever.

Sustained or chronic stress can reduce levels of dopamine and serotonin—neurotransmitters linked to feelings of both satiety and happiness. “When serotonin levels are normal, it leads to both emotional satisfaction and a sense of fullness after a meal,” says Certified Integrative Nutrition Health Coach Maria Marlowe, in New York City and Dubai. “Conversely, when serotonin levels are low, it can lead to depression and a tendency to reach for sweet and starchy foods.” “Finding healthier substitutes that are less processed can make a huge impact.”

Experts agree that concentrating on weight loss or super-strict diets during times of adversity might do more harm than good.“Focusing on the need to lose weight during crisis will only do two things—make you feel guilty if you’re not eating what you think you’re supposed to and potentially make you eat more out of guilt,” says Registered Dietitian Nutritionist Jennifer Neily, in Dallas.

Opting for healthier versions of favorite comfort foods is a doable compromise that can prevent endorphins from plummeting after the usual temporary spike. “With the right ingredients and recipes, we can satisfy our cravings for sweet, salt, creamy or crunchy with healthier upgrades of our favorite junk foods,” says Marlowe.

Stress-eating sparks only temporary physical and emotional fulfillment. “When your brain is in need of energy, it can mimic the symptoms of depression and anxiety,” notes Tara Waddle, holistic life coach at The Center of Balance, in Greeley, Colorado.

Eating to stay healthy during hard times can tickle the taste buds without a lot of invested time. Marlowe’s go-to favorites like homemade banana ice cream or chocolate truffles not only take minutes to prepare, but fortify the brain. For must-have salty favorites, she suggests opting for snack foods seasoned with unrefined or pink Himalayan salt, fresh guacamole, salsa, olives or pickles. Filling a seaweed sushi wrap with avocado can be a satisfying and easy snack.

For easy-exotic, Marlowe says,“I always keep coconut milk and unsweetened curry paste on hand to whip up a red Thai curry, my favorite 15-minute dinner. Simply add fresh or frozen vegetables and protein of choice and you have a satisfying, flavorful meal that is faster than delivery.”

Waddle’s healthy comfort foods include nuts of different flavors, dried fruits and baked Brussels sprouts with nitritefree bacon, black pepper and a sprinkle of nutmeg. “The food you consider comfort food is comforting because it’s familiar,” she says. “When you start eating healthier food more often, it will become comfort food. Just keep trying new things.”

The kitchen can be our greatest ally during any life-storm, but having a stress-free strategy is key, especially paying attention to emotional states. “Ask yourself, ‘Is it head hunger or belly hunger? Above the neck or below the neck?’ If it’s the latter and that’s truly what is desired, don’t deny yourself, but choose with conscious understanding. Savor the flavor,” says Neily.

Marlowe recommends easy meal planning and maintaining an eating schedule. “This helps remove some of the stress and decision fatigue that comes with figuring out what to eat in the moment, especially with random ingredients in the fridge.” Food shopping can be an instant junk food trap. Waddle’s approach is a sure way to outsmart impulse buying based on habit. She says,“Start with the produce department first. This fills your cart with fresh foods and your cart will be full by the time you get to the snack aisle.”

Self-compassion can be one of the most important, yet overlooked considerations. “Regardless of what you choose to eat, be gentle with yourself,” notes Waddle. “The guilt of eating poorly is more damaging than the food.”

2 overripe bananas ¼ tsp vanilla extract

Add-Ins: choose as many as desired 2-3 tsp cacao powder 1 Tbsp almond butter 2-3 tsp carob powder 3-4 pitted dates ¼ tsp cinnamon 1 cup frozen strawberries 6 mint leaves 1 Tbsp coconut flakes (or coconut butter or shredded coconut) 1 Tbsp ginger 1 Tbsp almond butter or almonds ½-inch peeled ginger piece

3 Tbsp cacao powder 1½ cups dates, pitted 3 Tbsp shredded coconut, unsweetened

Cacao nibs Cacao powder Sesame seeds Shredded coconut Pistachios, crushed Walnuts, crushed Acai powder Goji powder Maqui powder Pomegranate powder

Peel bananas, break in half and put in a zip-top freezer bag. Freeze for at least 4 hours or overnight. Place all ingredients (banana base plus the add-in ingredients of choice) into a high-speed blender such as a Vitamix, and blend on high until soft-serve ice cream consistency is reached, which should be in about 30 to 60 seconds.

Taste to determine whether any more add-ins are needed and re-blend if desired. Spoon out and serve.

Source: Certified Integrative Nutrition Health Coach Maria Marlowe

Add cacao powder, dates and coconut to a blender. (A bullet blender works well.) Blend until a paste is formed, which should only take a few seconds. Roll about a tablespoon or so of paste into a ball. Repeat. Choose a topping, sprinkle it onto parchment paper and roll date ball in it to coat.

Fast, Healthy Pasta Gluten-free bean and legume-based pastas provide more fiber and protein compared to traditional pasta, points out Marlowe. She suggests placing a steamer basket full of chopped veggies like broccoli, cauliflower and squash over boiling pasta water for a quick pasta primavera. Add some garlic sautéed in olive oil and a little salt and pepper.

Feel-Good Foods

kiwis, bananas, pineapples, plums, all types of berries, tomatoes, raw cacao nibs, 90 percent dark chocolate, chia seeds, pumpkin seeds, butternuts (related to walnuts), almonds, eggs, beans, oats, protein-rich foods, sea vegetables, avocados, Swiss chard, beets, green tea and spices like turmeric.

artichokes, ripe bananas, tahini, wheat germ, almond butter, leafy greens, lentils, chickpeas, black beans, papaya, red beets, apples, watermelon, blueberries and prunes.

SUNDAY, JUNE 7

ing Meditation – (Weekly schedule: Tues 5:30pm; Wed 12pm & 7pm; Fri 12pm & Sun 10:30am). During this time, of increased fear and anxiety, improve your mental and physical well-being. Guided meditations and practical advice to carry into life. No experience necessary. For info: MeditationInConnecticut.org.

WEDNESDAY, JUNE 17 Circle of Women – 7pm-9pm. Join in sacred space to discover and strengthen your authentic self, listen and speak from the heart. Practice self-care and global compassion in these unprecedented times. $25. Meeting via Zoom. Call Susan to reserve space/ get coordinates. 203-645-1230.

FRIDAY, JUNE 19

Franceschetti – 6:30pm-8:30pm. Align with the energies in nature when they are at their fullest and the Divine energies touch your mind/body and soul of all living things. $25. To join: Return2Love.com and pay through PayPal. I will then send you the Zoom info necessary to attend. For questions call: 203-631-7803 or Return2love3@gmail.com.

Health Qigong – 10am-11am. Free live stream class. Boost immunity and circulation. Gently strengthen the body, improve flexibility, and cultivate qi flow. 203-795-0203. Twitch.tv/aipingtaichi.

Mid-Day Stress Break – 2pm-2:30pm. Free live stream class. 30-minute gentle exercise program to improve your circulation and alleviate stress. 203-795-0203. Twitch.tv/aipingtaichi.

Challenging Times – Series – 7pm-8pm. (Mondays: June 1, 8, 22 & 29th). As we experience the many changes that are happening in our lives due to the Covid-19 virus, we must remain alert to our emotional, physical and spiritual needs. I will be offering an opportunity for us to connect in a positive and supportive way by meeting other likeminded people via Zoom. This 5-week series will be an interactive class discussing tools and techniques for us to cope and grow during this time. $25 (for all 5). To join: Return2Love.com and pay through PayPal. I will then send you the Zoom info necessary to attend. For questions call: 203-631-7803 or email Return2love3@gmail.com.

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Mid-Day Stress Break – 2pm-2:30pm. Free live stream class. 30-minute gentle exercise program to improve your circulation and alleviate stress. 203-795-0203. Twitch.tv/aipingtaichi.

w/Gayle Franceschetti – 6:30pm-8:30pm. (5 Tuesdays. June 2, 9, 16, 23 & 30th). Tap into your innate ability of “knowing.” Thru meditation, sharing and experiential exercises begin to master techniques of accessing your creativity and intuition. Series $97. To join: Return2Love.com and pay through PayPal. I will then send you the Zoom info necessary to attend. For questions call: 203-631-7803 or email Return2love3@gmail.com.

Mid-Day Stress Break – 2pm – 2:30pm. Free live stream class. 30-minute gentle exercise program to improve your circulation and alleviate stress. 203-795-0203. Twitch.tv/aipingtaichi.

Mid-Day Stress Break – 2pm – 2:30pm. Free live stream class. 30-minute gentle exercise program to improve your circulation and alleviate stress. 203-795-0203. Twitch.tv/aipingtaichi.

Passport to Health & Wellness EXPO STATEWIDE HOLISTIC EXPO

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MEDICAL/INTUITIVE HYPNOTIST

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HAIR ANALYSIS MINERAL TESTING - DNA

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Dr. Mark A. Breiner is a pioneer and recognized authority in the field of holistic dentistry. With over 30 years of experience, he is a sought after speaker and lecturer. His popular consumer book, Whole-Body Dentistry, has been sold worldwide.

NATUROPATHIC PHYSICIANS

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Using state-of-the-art science combined with centuries-old healing modalities, our caring naturopathic doctors correct underlying imbalances and address issues which may interfere with the body’s abilityto heal itself. Treatment protocols or therapies include: Abdominal Manual Therapy, Acupuncture, Allergy Desensitization, Chinese Medicine, Colonics and other Detoxification Protocols, Electro-Dermal Screening, Energy Medicine, FDA-cleared Phototherapy, Functional Medicine, Herbal Medicine, Homeopathy, Hormonal Balancing, Hyperbaric Oxygen Therapy, Metabolic Typing, Nutritional Assessment, Real-Time EEG Neurofeedback, and other therapies.

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PHYSICAL THERAPY

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At Physical Therapy Services of Guilford, we specialize in manual therapy using hands-on techniques to help the body’s natural healing process. We also incorporate traditional programs and modalities to maximize health. 40-minute sessions are conducted one-on-one in private treatment rooms. See ad on page 8.

REIKI

SUSANE GRASSO, RMT 2489 Boston Post Road Guilford, CT 203-500-6950

Stress is the plague of the 21st century and the cause of physical and emotional woes. Because of this, my sessions combine my ability to see auras with Reiki, Theta Healing, acupressure and Sound Vibrational Healing to provide deep relaxation and balance. “Tension out! Wellness in” is more than a phrase. For my clients it is a statement of fact. See ad on page 18.

SALT HEALING THERAPY WELLNESS CENTER

REVIVE SALT THERAPY 374 New Haven Avenue Milford, CT 203-283-5968 Hello@ReviveSaltTherapy.com ReviveSaltTherapy.com

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Combining an array of natural therapies that have been used since ancient times with today’s technology, Salt of the Earth Spa provides a sanctuary for deep transformations, healing and grounding for Mind, Body and Spirit.

SHAMANIC ENERGY HEALING

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SUSTAINABLE NUTRITION CERTIFICATION PROGRAM

THE INSTITUTE OF SUSTAINABLE NUTRITION 113 Simsbury Road, West Granby, CT 860-764-9070 Joan@TIOSN.com TIOSN.com

We offer a unique certification program blending the science of nutrition with the hands-on com- ponents of sustainable gardening practices. We use food and herbs to make kitchen medicine, teach basic culinary skills, and practice foraging for and using nutrient-rich wild food. Now enrolling. See ad on page 6.

TAI CHI

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Aiping Tai Chi Center (est. 1996), teaches authentic Tai Chi and Health Qigong. Alleviate stress, increase strength, improve balance, and harness internal power. Regain your health from the inside out. Free trial class. See ad on page 19.

WEIGHT LOSS

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A client centered practice created to assist you in improving every aspect of your life by tapping into the natural power of your brain. Lose weight, stop smoking, re- duce stress, and manage pain. You can change just about anything with hypnosis. Each session is personal, customized and tailored for you. Don’t let your brain hold you back any longer from achieving the lifelong dreams you deserve. Free consultations.

WHOLE BODY WELLNESS CBD MASSAGE

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Elm City Wellness is an independent, womanowned wellness center with a focus on community healing. Services include a variety of skilled massage, CBD massage, community and private acupuncture, Reiki, craniosacral therapy and organic skin care, including signature, micro- derm and high frequency facials. Skilled therapists specifically tailor each and every session. Our well- ness store features local products, candles, wellness supplies and books, smudge kits and a large range of third-party tested, pharmaceutical grade CBD products. See back cover ad.

YOGA & AYURVEDA

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Melissa invites you to come home to yourself and awaken the heal- er within. Offering private and group instruction in yoga and Ayurveda, Melissa guides you to connect with your True Self and to trust that you already possess all the wisdom you need to heal yourself in order to return to your innate state of harmony and health. Melissa enjoys teach- ing group classes but particularly loves the magic that unfolds in helping people one on one. If you need a little guidance on your path of wellness, please reach out for a free 10-minute consultation.