FEEDING HAPPINESS

by Marlaina Donato W hetherit’sapandemic,a breakuporabusydaywiththe kids,headingtothekitchenfor acarbfixorapintoficecreamisacommonknee-jerkresponsetostress.It’seasy togetcaughtinawhirlpoolofpooreating whenourbodiesneednutritionalsupport morethanever. Sustainedorchronicstresscanreduce levelsofdopamineandserotonin—neurotransmitterslinkedtofeelingsofboth satietyandhappiness.“Whenserotonin levelsarenormal,itleadstobothemotionalsatisfactionandasenseoffullness afterameal,”saysCertifiedIntegrative NutritionHealthCoachMariaMarlowe, inNewYorkCityandDubai.“Conversely, whenserotoninlevelsarelow,itcanlead todepressionandatendencytoreachfor sweetandstarchyfoods.” “Findinghealthiersubstitutesthatareless processedcanmakeahugeimpact.” Expertsagreethatconcentratingon weightlossorsuper-strictdietsduring timesofadversitymightdomoreharm thangood.“Focusingontheneedtolose weightduringcrisiswillonlydotwo things—makeyoufeelguiltyifyou’renot eatingwhatyouthinkyou’resupposedto andpotentiallymakeyoueatmoreoutof guilt,”saysRegisteredDietitianNutritionist JenniferNeily,inDallas. Optingforhealthierversionsoffavoritecomfortfoodsisadoablecompromise thatcanpreventendorphinsfromplummetingaftertheusualtemporaryspike. “Withtherightingredientsandrecipes, wecansatisfyourcravingsforsweet,salt, creamyorcrunchywithhealthierupgrades ofourfavoritejunkfoods,”saysMarlowe.

Stress-eatingsparksonlytemporaryphysicalandemotionalfulfillment.“Whenyour brainisinneedofenergy,itcanmimicthe symptomsofdepressionandanxiety,”notes TaraWaddle,holisticlifecoachatThe CenterofBalance,inGreeley,Colorado.

Eatingtostayhealthyduringhardtimes canticklethetastebudswithoutalotof investedtime.Marlowe’sgo-tofavoriteslike homemadebananaicecreamorchocolate trufflesnotonlytakeminutestoprepare, butfortifythebrain.Formust-havesaltyfa

Feel-Good Foods

kiwis,bananas,pineapple,plums,all typesofberries,tomatoes,rawcacao nibs,90percentdarkchocolate,chia seeds,pumpkinseeds,butternuts(related towalnuts),almonds,eggs,beans,oats, protein-richfoods,seavegetables,avocados,Swisschard,beets,greenteaand spicesliketurmeric.

artichokes,ripebananas,tahini,wheat germ,almondbutter,leafygreens,lentils,chickpeas,blackbeans,papaya,red beets,apples,watermelon,blueberries andprunes.

2000 Crossings Blvd. Lancaster, PA 17601 wegmans.com

Fundamental nutrition is the beginning of our basic biochemical makeup. Research shows that most chronic diseases can be prevented, and in some cases reversed with good nutrition. We offer a wide range of clinical services to help you heal from within:

Clinical Nutrition Therapy / Natural Thyroid Support Customized Weight Loss Programs / Detox & Cleansing Micronutrient Testing / Food Sensitivity Testing

Bioidentical Hormone Replacement Therapy Chiropractic Care / Hyperbaric Oxygen Therapy MLS Laser Therapy ...and more

Nutrition Works / 543 W Franklin St. / Womelsdorf, PA 19567 (located 15 mi west of downtown Reading, 30 mi north of downtown Lancaster)

vorites,shesuggestsoptingforsnackfoods seasonedwithunrefinedorpinkHimalayansalt,freshguacamole,salsa,olivesor pickles.Fillingaseaweedsushiwrapwith avocadocanbeasatisfyingandeasysnack. Foreasy-exotic,Marlowesays,“I alwayskeepcoconutmilkandunsweetenedcurrypasteonhandtowhipupared Thaicurry,myfavorite15-minutedinner. Simplyaddfreshorfrozenvegetablesand proteinofchoiceandyouhaveasatisfying, flavorfulmealthatisfasterthandelivery.” Waddle’shealthycomfortfoodsincludenutsofdifferentflavors,driedfruits andbakedBrusselssproutswithnitritefreebacon,blackpepperandasprinkleof nutmeg.“Thefoodyouconsidercomfort foodiscomfortingbecauseit’sfamiliar,” shesays.“Whenyoustarteatinghealthier foodmoreoften,itwillbecomecomfort food.Justkeeptryingnewthings.”

Thekitchencanbeourgreatestallyduring anylife-storm,buthavingastress-free strategyiskey,especiallypayingattention toemotionalstates.“Askyourself,‘Isit headhungerorbellyhunger?Abovethe neckorbelowtheneck?’Ifit’sthelatter andthat’strulywhatisdesired,don’tdeny yourself,butchoosewithconsciousunderstanding.Savortheflavor,”saysNeily. Marlowerecommendseasymeal planningandmaintaininganeating schedule.“Thishelpsremovesomeofthe stressanddecisionfatiguethatcomeswith figuringoutwhattoeatinthemoment, especiallywithrandomingredientsinthe fridge.”Foodshoppingcanbeaninstant junkfoodtrap.Waddle’sapproachisasure waytooutsmartimpulsebuyingbased onhabit.Shesays,“Startwiththeproduce departmentfirst.Thisfillsyourcartwith freshfoodsandyourcartwillbefullbythe timeyougettothesnackaisle.” Self-compassioncanbeoneofthe mostimportant,yetoverlookedconsiderations.“Regardlessofwhatyouchooseto eat,begentlewithyourself,”notesWaddle. “Theguiltofeatingpoorlyismoredamagingthanthefood.”

2 overripe bananas ¼ tsp vanilla extract

Add-Ins:chooseasmanyasdesired 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

Peelbananas,breakinhalfandputina zip-topfreezerbag.Freezeforatleast4 hoursorovernight.Placeallingredients (bananabaseplustheadd-iningredientsof choice)intoahigh-speedblendersuchasa Vitamix,andblendonhighuntilsoft-serve icecreamconsistencyisreached,which shouldbeinabout30to60seconds.

Tastetodeterminewhetheranymore add-insareneededandre-blendifdesired. Spoonoutandserve.

Source: Certified Integrative Nutrition Health Coach Maria Marlowe

Addcacaopowder,datesandcoconutto ablender.(Abulletblenderworkswell.) Blenduntilapasteisformed,whichshould onlytakeafewseconds.Rollaboutatablespoonorsoofpasteintoaball.Repeat. Chooseatopping,sprinkleitontoparchmentpaperandrolldateballinittocoat.

Fast, Healthy Pasta Gluten-freebeanandlegume-based pastasprovidemorefiberandprotein comparedtotraditionalpasta,pointsout Marlowe.Shesuggestsplacingasteamer basketfullofchoppedveggieslikebroccoli,cauliflowerandsquashoverboiling pastawaterforaquickpastaprimavera. Addsomegarlicsautéedinoliveoiland alittlesaltandpepper.

Grass-Fed & Finished Beef/Lamb

Poultry Pastured in the Great Outdoors

No Antibiotics

No Growth Hormones

Humanely Raised

Eat Wild Farms 2250 Mt. Gretna Rd, Elizabethtown, PA 717-368-5308 | EatWildFarms.com

Your Care. Your Community. Your Hospice.

4years of care

(717) 295-3900 www.hospicecommunity.org