Ouzo to accompany your sefood, ocatpus, sardines
what Greece is for. Adding the sea=sun+ Happiness factor, you are
allowed to experience some of the happiest days , by just sensing and relaxing
You are on Greek to me !
Eggs contain moderate-to-large amounts of Zinc, Vitamin B, Iodine, Omega-3 Fatty Acids, and protein. Not only can eggs keep you energized, they can also keep you full (stomach-wise) for longer! A 2008 study in the “International Journal of Obesity” found that people who had eggs for breakfast lost considerably more weight, compared to those who ate bagels for breakfast.
All tomatoes have a substance known as lycopene. Lycopene is an antioxidant that fights inflammation in the brain and generally protects the brain. For best results, eat them with olive oil; olive oil helps to increase the absorption of lycopene.
Tomato exists in almost all meals you will be served in Greece, especially in tavernas. Greek Salad, -the famous and pop in NY- WITH FETA CHEESE AS WELL-
TAKOS, BY WHOLE BREAD CRITSINI , TOMATO AND GOAT CHEESE, and
the famous Santorini cherry tomatoes, by unforgettable taste and flavor
It may have been the abundance of iron in this leafy green that made Popeye strong, but it was most likely the folate that kept him happy.
Several clinical studies have linked depression to folate deficiency, as low levels of this essential B vitamin appear to reduce the amount of mood-regulating serotonin, dopamine, and noradrenaline produced in the brain.
SERVE IT: Replace lettuce with iron- and folate-rich spinach in any salad, sandwich, or wrap. It also makes a great addition to pasta dishes.
For women experiencing PMS-associated moodiness, a cup of yogourt may be just the pick-me-up they need.
A small study found that women suffering from PMS were less irritable, weepy, and depressed when they ate a daily diet consisting of 1,300 mg of calcium versus 600 mg.
HOW MUCH: Containing 415 mg of calcium per cup (250 mL), plain, low-fat yogourt provides 42 percent of the daily recommended value of calcium.
SERVE IT: For a mood-elevating treat, top a 1/2 cup (125 mL) of plain, low-fat yogourt with crushed walnuts and antioxidant-rich blueberries.
Calcium – which Greek yogurt has large amounts of calcium (more than milk) – helps a person’s brain by causing it to release happiness-inducing neurotransmitters. Greek yogurt also has more protein than regular yogurt, which makes weight-loss easier.
In regards to health, honey is far better than regular sugar. Honey contains kaempferol and quercetin, which helps to prevent depression (and keep your brain healthy) by reducing inflammation in the brain. It also won’t send your body into “fat-storage” mode, like regular sugar can, by having less of an impact on blood-sugar levels.
This antioxidant-rich nut is an excellent source of serotonin-boosting omega-3 fatty acids and magnesium, a mineral that helps stabilize mood by regulating blood sugar levels.Clinical studies have found that a dietary deficiency of magnesium combined with excess calcium and stress may cause symptoms associated with depression including agitation, anxiety, irritability, and insomnia. Although more research is needed, magnesium may also alleviate mood swings associated with PMS.
HOW MUCH: One 1 oz (30 g) serving of walnuts provides 43 percent of the daily recommended value of magnesium and 95 percent of the daily recommended value of omega-3 fatty acid.
SERVE IT: Eaten alone, walnuts make a great mood- and energy-boosting snack. A handful of walnuts can also be a tasty addition to oatmeal, salads, or stir-fries.
Rich in energy-producing potassium, mood-elevating magnesium, and vitamin B6, a banana with breakfast will get your day off to a good start.
Vitamin B6 is essential for the synthesis of
neurotransmitters such as serotonin and dopamine in the brain and may
reduce symptoms of depression.
HOW MUCH: One banana has 34 percent of the daily recommended value of vitamin B6.
Blend banana with low-fat yogourt, skim milk, and your favourite
berries for a mood-boosting smoothie. Cheer up with a childhood
favourite: a peanut butter and banana sandwich made with whole wheat
Considered by many to be an aphrodisiac, oysters not only create feelings of love in some, but also are exceptionally high in zinc, a trace mineral that calms the body and stabilizes mood.
When under stress, zinc reserves in the body can become depleted. Lower levels of zinc can lead to mood swings and agitation. Increasing dietary zinc levels may help ease anxiety and may have an antidepressant effect.
HOW MUCH: Oysters contain more zinc per serving than any other food. Six medium oysters provide over 500 percent of the daily recommended value.
SERVE IT: Eat them on their own or alongside folate-rich vegetables such as asparagus and broccoli, carb-heavy crusty whole wheat bread, or clam chowder.
(See alive’s love-inspired meal for two for deliciously simple ways to serve oysters.)
This heart-healthy fish is packed full of omega-3 fatty acid and vitamin D, two nutrients that have been shown to increase levels of the feel-good neurotransmitter serotonin in the brain.
A clinical study found that over the course of five years, individuals suffering from depression significantly reduced their feelings of sadness and hostility by eating a healthy diet that included fatty fish two to three times per week.
Salmon is also one of the few dietary sources of
vitamin D. Studies have linked low levels of this sunshine vitamin to depression and seasonal affective disorder.
HOW MUCH: One 3.5 oz (100 g) serving of wild salmon contains approximately 360 IU of vitamin D, 90 percent of the recommended daily value, and 87 percent of the daily recommended value of omega-3 fatty acid.
10. Brazil nuts
If you’re stuck in a foul mood, a handful of Brazil nuts may be just the thing needed to cheer you up. Brazil nuts are one of the most concentrated food sources of free radical-fighting selenium, a trace mineral that when deficient can lead to feelings of hostility, irritability, anxiety, and depression.
In one study, participants who ate a diet high in selenium for 15 weeks reported feeling more confident, clear-headed, and elated, while those who ate a diet low in this essential mineral reported feeling worse.
HOW MUCH: Just 1 oz (30 g) of dried, blanched Brazil nuts provide a whopping 780 percent of the daily recommended value of selenium.
Eat them alone as a snack, add them to trail mix, toss a handful into a
salad, or crush them to make a delicious ice cream topping.
At the centre of many festive feasts, turkey is not just for the holidays anymore. It’s high in protein, low in fat, and is a good source of selenium, vitamin B6, and tryptophan.
Tryptophan is essential for the production of mood-enhancing niacin and serotonin, and acts as a mild sedative that promotes sleep.
Choose organic turkey whenever possible. The stress-free lifestyle and balanced diet make for a much tastier bird.
HOW MUCH: One 4 oz (115 g) serving of turkey has almost 110 percent of the daily recommended value of this relaxing amino acid.
SERVE IT: Next time you cook chili, replace the ground beef with ground turkey. Add sliced turkey to a green salad for an instant protein boost.
Note: Turkey, the great source of tryptophan, while it has been known to make people sleepy during Thanksgiving, the tryptophan requires calories in order to activate its sedative-like effects.
Asparagus has high levels of folate and tryptophan. Low levels of folate have been linked to depression in half of all cases of depression, according to recent research. Tryptophan is also used by the brain to make serotonin, which is one of the human brain’s main mood-stabilizing neurotransmitters.
: Dark chocolate
The ultimate comfort food, dark chocolate contains high levels of the amino acid phenylalanine.
Although more research is needed, some clinical evidence has suggested that phenylalanine may be an effective treatment for depression, as it enhances production of the mood-elevating chemicals dopamine and norepinephrine in the brain.
HOW MUCH: For best effect, choose chocolate that is at least 70 percent cacao. As chocolate is high in calories, remember less really is more when indulging in this sweet treat.
SERVE IT: Make your own mood-boosting trail mix by adding a handful of mini semisweet chocolate chips and calcium-rich slivered almonds to whole grain cereal. Melt a few squares of dark chocolate and dip antioxidant-rich strawberries into it.
Despite the fact that coconuts are most commonly found in unhealthy desserts, coconuts do contain medium-chain triglycerides. Medium-chain triglycerides are special fats that fuel better moods and promote general brain-health. Note: Coconut milk, on the other hand, is actually pretty unhealthy. Stick with unsweetened coconut shavings
By moodhacker, Greek2m
classic Recommendations for Happy food, on the left, by listverse.com
Neurotransmitters are the brain’s chemical messengers that deliver information between one neuron (nerve cell) to another.
Specific neurotransmitters regulate energy, carbohydrate cravings, and sleep cycles, and shape our overall mood.
a.Vitamins, minerals, and protein
which aid in the production of neurotransmitters and aid the transmission of messages.
*full fat yoghourt
b. Amino acids
Tryptophan is the amino acid that is converted to serotonin, our “happy” neurotransmitter. About 20 percent of serotonin resides in the central nervous system, helping to regulate mood, sleep, and appetite.
A serotonin deficiency is largely correlated to depression. This is especially important for women as they tend to synthesize 52 percent less serotonin than men.
Since some amino acids compete for absorption, it’s important to incorporate foods with a higher percentage of tryptophan as a percentage of protein
Excellent sources include
*sesame seeds, ( try the koulouri)
*beans,(try mavromatika, ladera,fresca)
*chicken, (ask for xoriatiko)
Sixty percent of the brain is made up of fat, and omega-3 fatty acids are among the most important fats.
A 2007 meta-analysis of 10 studies found that omega-3s had significant effects in treating depression and bipolar disorder, but overall research results have been inconsistent.
Omega-3s improve the communication of neurotransmitters across synapses.
Direct sources of EPA and DHA (essential omega-3 fatty acids) are naturally found in oily fish, such as
there IS NO WAY YOU COME TO GREECE AND NOT TRY THE SMALL
WHICH HOLD THE BEST OF OMEGA3 OILS OF GREEK SEAS, POTENTIALLY THE BEST OMEGA3 OF THE WORLD
Classic sources of Omega3 include
Plant-based sources of omega-3s in the form of alpha-linolenic acid (ALA) are converted into EPA and DHA in the body, however, at modest amounts. Sources of ALA include flaxseeds and flaxseed oil,
pumpkin seed oil,
Studies suggest that this trace mineral can improve mood. The intake of 100 mcg of selenium per day over a five-week period was associated with lower feelings of depression, anxiety, hostility, irritably and fatigue.
Brazil nuts are one of the highest sources of selenium, with one to two nuts supplying 100 to 200 mcg.
Other sources include
When under stress, zinc reserves in the body can become depleted. Lower levels of zinc can lead to mood swings and agitation.
*radicchio (popular boiled salad in Greece)
h. Superoxide dismutase
Superoxide dismutase (SOD) is a primary antioxidant clinically proven to improve stress and fatigue. In a double-blind, randomized, placebo-controlled trial, French researchers found that this antioxidant supplement derived from melon juice concentrate decreased the signs and symptoms of perceived stress and fatigue in 70 healthy volunteers.
Longevity no-no No. 1.
On Ikaria, watches are as useless as speed bumps. Ikarians are famous for moving at their own pace, working when they want to work, chilling when they want to chill.
Do as the Ikarians do, and you'll add years to your life, and life to your years:
Eat Your Greens. Over 150 kinds of wild greens grow all over the island, and Ikarians enjoy them in a variety of tasty salads and pies. They're a super source of anti-oxidants, and eaten, like almost everything else, with a splash of olive oil on top.
Drink Herbal Tea. Ikarians drink endless cups of tea made
from wild mint, chamomile and other local herbs high in compounds that
significantly lower blood pressure and decrease their risk of heart
disease and dementia.
Take a Nap. Ikarians take daily 30-minute naps at least five
times a week.
Blue Zone researchers calculate this lowers their risk of
heart attacks by 35 percent!
In a few of the mountain villages, they sleep by day and live through the night. Why? Because they want to.
Keep Moving. Ikarians live in remote steep villages that
require vigorous walking. They keep gardens, tend to animals and get
lots of exercise every day without even thinking about it.
Connect to Community. Ikarians put family first. Their strong social ties, to their neighbors, to their villages, promotes longevity and lowers depression.
Get Your Goat. Ikarians avoid dairy but consume gallons of
goat's milk, rich in blood-pressure-lowering tryptophan and
anti-bacterial compounds. They drink it straight, or make it into yogurt
or cheese, including an amazing blue goat cheese served to us one night
at dinner. Bliss!
Eat the Ikarian Way. Ikarians thrive on local fresh food, all of it organic and unprocessed. Their version of the Mediterranean diet is
high in vegetables,
potatoes olive oil,
and low in meat,
and whole grains.
They drink a glass or two of local
wine a day — absent nitrates and pesticides —
and benefit hugely from daily doses of their local honey, a unique blend rich in anti-bacterial and anti-inflammatory compounds.
"Based on interviews, we have reason to believe that most Ikarians over 90 are sexually active." — Dan Buettner
More mood-boosting tips
To stay healthy and happy, registered dietician Brenda Arychuk recommends:
more, by listvese.com
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Traveler's Health Recommendations and Guidelines are provided by the commitment of the greek2m team, to journalistic accuracy and credibility scientific updated evidence based medical information , under the auspices and the approval of the Greek Center of Disease Control, the Hellenic CDC (HCDP)