Feeling Stressed? 9 Foods That Make You Happy

There are just some foods that make us happy. Whether we love their taste or because they remind of us of good times, it’s no secret that food can bring comfort. However, those comfort foods are oftentimes unhealthy snacks and sweets that crush your weight loss goals. They give us a quick blip of joy that’s gone moments after we’re done eating. When you’re feeling stressed, you need foods with powerful nutrients that lift your mood and energize your day.

Our wellness and nutrition experts at The Leaf have reviewed the research and put together this list of nine foods that have been shown to boost mood and prevent stress, so you’re ready to deal with whatever comes your way. We’ve also included fresh and healthy meal prep ideas for you to enjoy these stress relieving foods with family and friends! Another reason to be happy? Each of these foods that reduce stress can also help you stay on track with your weight loss and wellness goals!

If you’re feeling stressed, add these nine happy foods to your shopping list ASAP:

1. Eggs

Why: Eggs yolks are one of the few food sources of vitamin D, says Healthline. According to nutritional research, published in Nutrients, studies show that vitamin D deficiency is correlated with an eight to 14 percent increase in depression. However, eggs come with more than just a healthy supply of vitamin D. The United States Department of Agriculture (USDA) reports that one large egg provides you with about six grams of protein that fuels you up for a productive day.

Try: Skinny Avocado Egg Salad Sandwich is rich and creamy yet low in calories. It’s easy to whip up in minutes so you can have a satisfying Flex lunch that doesn’t weigh you down.

2. Fish

Why: Salmon, albacore tuna and other fatty fish are rich in two types of omega-3 fatty acids—docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). These nutrients can “travel through the brain cell membrane and interact with mood-related molecules inside the brain,” says Harvard Health Publishing. “They also have anti-inflammatory actions that may help relieve depression.”

Try:  3-Step Tuna Patties are an amazing healthy recipe and meal prep option that’s loaded with protein. These Tuna Patties act as the perfect hearty entrée or sandwich filler for your weight loss menu.

Check out the Nutrition section on The Leaf to learn about five seafood staples you should be eating along your weight loss journey! >

3. Yogurt

Why: Nutrients often work together in our bodies. For instance, calcium helps us process vitamin D. That may help explain why women who eat a diet high in calcium are less likely to be depressed than those who don’t, according to a study, published in Nutrition Research and Practices. Calcium is also essential for regulating metabolism, which affects our energy levels throughout the day. Plain nonfat Greek yogurt—a PowerFuel that’s high in protein and low in calories—gives you 250 milligrams of calcium in a one eight-ounce serving, says the USDA.

Try: Chunky Monkey Yogurt Parfait brings together high-fiber banana slices, peanut butter, nuts and low-sugar cacao nibs to create a dessert that satisfies your cravings without hindering your weight loss progress.

4. Beans

Why: People who eat foods rich in magnesium may have a decreased risk of depression when compared to people who don’t eat enough of this essential mineral, conclude the authors of a study, published in the Australian and New Zealand Journal of Psychiatry. They theorize that magnesium helps to regulate certain systems within the brain that control stress response. So, if you’re feeling stressed, enjoy one cup of cooked black beans with your healthy meal. According to the USDA, this contains 120 milligrams of magnesium, about 30 percent of your daily requirement (depending on your age range). Beans of all kinds are also great for a high fiber diet, so you feel full for hours after eating them.

Try: You get plenty of magnesium and a sweet treat when you make a batch of our Four-Step Black Bean Brownies. Don’t mention the beans and these rich, chocolaty bites are sure to bring a smile to just about every face in your household.

5. Beets

Why: Beets are a natural source of betaine, a micronutrient that supports your brain’s production of serotonin, says a report, published in the Journal of Multidisciplinary Healthcare. According to Healthline, beets also supply you with folic acid or Folate. “In addition to anemia and other health problems, folate deficiency may lead to the development of major depressive disorder (MDD),” says Psychology Today. These reasons alone make this root vegetable a perfect stress relieving food option!

Try: Roasted Rosemary Beets and Carrots marry the earthy sweet flavors (and appetizing colors) of two fiber-rich root vegetables into one filling side dish.

6. Mushrooms

Why: All varieties of mushrooms are rich in tryptophan, says Mycoscience. Tryptophan is an essential amino acid that your body needs to make a sufficient supply of serotonin. “Low brain serotonin levels are associated with poor memory and depressed mood,” according to an article, published in the journal Nutrients. Mushrooms are also a high fiber food and are low in calories. Plus, they’re a non-starchy vegetable so you can eat as much of them as you want while staying on track to your weight loss goal.

Try: Check out our quick video on making Simple Stuffed Mushrooms, a snack that can turn any stressful day into a party.

 7. Asparagus

Why: The tender green spears are another great vegetable source of tryptophan, says Health.com. According to Healthline, asparagus also provides you with plenty of folic acid. “Many studies, going back to the 1960s, show an elevated incidence of folate deficiency in patients with depression,” says the Journal of Psychiatry and Neuroscience.

Try: Grilled Asparagus Caesar Salad features the zesty flavors of Parmesan cheese, Dijon mustard and garlic on top of the smoky grilled spears, giving those familiar flavors a tasty new setting.

8. Blueberries

Why: Flavonoids are phytonutrients (meaning they are found only in plants) that give blueberries their deep color. People who drank blueberry juice as part of a study reported more positive changes in their mood than those who drank a placebo, says the journal Nutrients. The researchers theorize, “flavonoid consumption enhances cerebral blood flow, boosting executive functioning, and thus helping to inhibit cognitive features (i.e., rumination) that maintain depression.”

Try: Blueberry Green Tea Smoothie makes a filling breakfast or snack that’s loaded with valuable nutrients and naturally sweet flavor.

9. Dark Chocolate

Why: Science has confirmed what you probably already know: chocolate improves your mood. “Cocoa polyphenols (micronutrients) enhance positive mood states,” says researchers in the Journal of Psychopharmacology. Researchers believe that the polyphenols stimulate activity in the brain regions associated with pleasure and reward and boost serotonin. Of course, dark chocolate often comes with fats and sugar, so you need to limit your consumption while stressed to keep from derailing your weight loss journey.

Try: The Dark Chocolaty Sea Salt Nut Square from the Nutrisystem snack menu hits all the high notes for a snack—salty, sweet and crunchy—while keeping the calories and fat content to a minimum. Our healthy snacks can help you with your meal prepping and planning, eliminating another reason to be stressed. Plus, it has eight grams of fiber and six grams of protein, so it takes down hunger pangs while filling you up with rich, dark chocolate.

These seven healthy chocolate snack hacks will help you stay focused and on track with your weight loss goals if you’re craving this sweet treat!

*Always speak with your doctor if you’re feeling overly stressed, sad or anxious. 

The post Feeling Stressed? 9 Foods That Make You Happy appeared first on The Leaf.

Frequently Asked Questions

What is African Mango Extract, and How Does It Work?

It has high levels vitamin C, which improves immunity. This makes it ideal to those who are more susceptible to the flu and colds.

African mango extract also contains antioxidants that help reduce free radicals in the body. This lowers your risk of developing heart disease or cancer.

Vitamins A & B6 are found in African Mango, which supports healthy hair growth.

African Mango active ingredients provide an effective supplement that will keep you looking young and feeling great!

What happens to your health if you have a green juice smoothie every day.

It’s more than just for breakfast. Green Smoothies are delicious and healthy drinks made from fresh fruits and vegetables. They are full of vitamins, minerals, antioxidants and fiber. They taste delicious!

Green smoothies are low-calorie and high in nutrients. This drink is a great way to lose the extra weight that you have been carrying around.

Green smoothies are simple to make. All you have to do is mix some greens with fresh fruits and ice cubes. There are many ways to make green smoothies, and here are our top ten.

1. Banana + Blueberries Banana Berry Blast
2. Spinach + Pineapple Healthy Superfood
3. Strawberry + Yogurt Strawberry Delight
4. Smoothie Apple + Orange Fruity Green
5. Lemonade + Peach Melon Madness
6. Pear + Kale Filled with Fiber
7. Grapefruit + Kiwi: The Ultimate Detox
8. Mango + Avocado Tropical Paradise
9. Watermelon + Lime Delicious Hydration
10. Coconut + Cucumber Cooling Repellent

Is African Mango Oil Safe to Use during Pregnancy?

Yes, African mango extract is safe for use during pregnancy. It can be safely used by women who are pregnant or have previously been pregnant.

If you are pregnant, however, we recommend that you consult your doctor before using this product.

How can i suppress my appetite

It is better to eat smaller meals more often than three large meals at mealtimes to avoid eating too much. This helps keep your blood sugar levels steady and reduces hunger pangs.

Drinking plenty of water and taking herbal supplements, such as bittermelon or Ginseng, may work better than eating purely food.

Also, avoid foods high in carbohydrates such as bread, pasta, rice, and potatoes because they give you a quick boost followed by a big crash.

You should instead choose protein-rich foods, such as lean meats (fish, eggs), nuts and legumes. These will provide sustained energy and help keep your blood sugar levels stable.

Don’t eat sugary snacks or drinks like doughnuts, chocolate bars and cake. These can make you feel hungry and bloated.

Instead, look for healthier options, like fresh fruits, vegetables, and whole grain grains.

You shouldn’t be relying on miracle products or fad diets to lose weight.

Do smoothie cleanses work?

The key question here is whether you are getting rid of toxins from your body. If you aren’t, then you may have another problem.

To make a cleanse work, it must eliminate all toxins from your body.

If this isn’t the case, then you either don’t drink enough water or haven’t been eating well.

This could also be a sign that you need to decrease your intake of salt or caffeine.

Another reason you may not see results is:

• Your digestive system isn’t functioning correctly. Your body isn’t getting the nutrients it needs.
• You don’t eat enough protein. Protein helps build muscle tissue.
• You’re consuming too much carbs. Carbohydrates can be stored as energy.
• You’re consuming too many sugars. Sugar can cause insulin surges in your bloodstream. This slows down metabolism.
• Your diet is not adequate in fats. To absorb certain vitamins, fats are necessary.
• Your diet is not sufficient in essential fatty oils (EFAs). EFAs have been proven to reduce inflammation.
• You’re not getting enough fiber. Fiber absorbs cholesterol and bile sodiums. Fiber speeds up digestion.
• You may not be getting enough vitamin C. Vitamin C helps with collagen production. Collagen is essential for keeping skin elastic and firm.
• You are consuming too small portions. Measurements of portions should be done using a standard cup-measurer.
• It is possible to consume too much alcohol. The effects of alcohol can be very drying.
• High levels of caffeine are not healthy. Too much caffeine can be toxic to your liver.
• Consuming too little magnesium can lead to a deficiency in your bones and muscles. Magnesium is required for healthy bones and muscles.
• Too much potassium is being consumed. Potassium is needed to maintain fluid balance in your body.

How to take African Mango Extract

It is easy to take mango extract. Just cut open a fresh ripe mango and scoop out the flesh into a blender bottle. Blend until smooth.

If you desire a more fine pulp, you can strain it. Store in a cool dark place.

For future use, you can freeze the pulp. This will save you money on buying another batch each mango season.

What drink burns belly fat overnight?

Drinking lots water is the best way fast to lose weight. Drinking enough water can help you lose calories and make you feel fuller longer. You will also be less likely to snack and eat high-calorie foods. Water also flushes toxins from your body and helps keep your skin looking young and healthy.

Skipping meals is the easiest thing most people do when they are dieting. Skipping meals can slow down your metabolism and make you feel more hungry. Consider eating smaller, more frequent meals.

You might find yourself craving snacks. Drink more water. You will feel less hungry and have a greater desire for sugary drinks. You can also add lemon juice or other citrus fruits to your water for detoxifying effects.

Drinking plenty of water promotes weight loss by helping you feel fuller and faster. Research has shown that people who drink eight glasses per day are less likely to gain weight than those who only consume four cups. The reason is: Water helps fill you up without adding extra calories.

When you wake up in the morning, wait about 30 minutes before having anything to eat. After about 10-15 minutes, hormones such insulin begin working to regulate blood sugar. These hormone spikes often trigger hunger pangs. It is better to wait until the surge of blood sugar occurs before we crash.

Take a snack with you to lunch. It is a good idea to eat something between lunch and dinner. This will help you avoid overeating later in your day. Try a piece of fruit or a slice of whole grain toast with peanut butter.

Do not eat close to bedtime. Studies show that our bodies metabolize nutrients better when we sleep, so staying slim is easier if we get an early night.

Don’t starve yourself before you go to sleep! Eat a light meal one hour before going to bed. You might be surprised at how much food you need to fall asleep.

Include green tea in your daily life. Green tea is rich in catechins which are plant compounds, which reduce inflammation and speed up metabolism. A study published in the Journal of Nutrition showed that participants who drank three cups of green tea daily lost more weight than those who didn’t. A second study revealed that green tea intake increased men’s metabolic rates by three percent over twelve weeks.

Statistics

• A 2008 survey noted that 33.9% of American adults trying to lose weight took dietary supplements (1Trusted (healthline.com)
• A 2003 meta-analysis of studies found that people taking orlistat for 12 months in combination with lifestyle changes saw a 2.9% greater weight reduction than the placebo group (26Trusted Source (healthline.com)
• According to a 2014 review, even prescription weight loss pills don’t work as well as you might assume. (healthline.com)
• On average, they may help you lose 3–9% of your body weight compared with a placebo (56Trusted Source (healthline.com)
• After 10 weeks, the CQ-only group experienced an 8.8% decrease in body weight, and the CQ and AME group an 11.8% decrease, on average. (healthline.com)

External Links

onlinelibrary.wiley.com

• A novel herbal weight management formulation that is effective and tolerable – Stern, 2013 – Obesity Wiley Online Library
  
• Forskolin consumption in overweight and obese men is associated with body composition and hormonal adaptations – Godard, 2005 – Obesity Research Wiley Online Library
  

pubmed.ncbi.nlm.nih.gov

• A national survey of Americans’ use of dietary supplements to lose weight – PubMed
  
• African mango (IGOB131): a proprietary seed extract of Irvingia gabonensis is found to be effective in reducing body weight and improving metabolic parameters in overweight humans – PubMed
  

fda.gov

• Information for consumers regarding Dietary supplements
  
• Dietary Supplements
  

ods.od.nih.gov

• Ephedra: Office of Dietary supplements
  
• Dietary Supplements for Weight Loss – Health Professional Fact Sheet
  

How To

African Mango: Nutrients, Benefits, and Downsides

Mangoes are exotic fruit that originated in tropical climates. They are now grown worldwide. Mangoes can be nutritious fruits that are high in vitamin A, potassium, fibre, calcium and iron. They are rich in antioxidants including beta-carotene (lutein), lutein zeaxanthin, alpha tocopherol, and lutein.

The mango tree is most productive between 15degC, (59degF), and 30degC, (86degF). The mangoes turn yellowish-green once they are fully ripe. The mango’s flesh, while soft and juicy unripe, becomes firmer and dryer after ripening.

Mangoes make jams. In India, mango pulp goes into curries and rice dishes. It is also used to flavor stir-fried vegetables in Thailand. Mangoes are eaten fresh, dried, candied, frozen, or canned.

Healthy Fruits and Vegetables

Since ancient times, mangoes have been used to treat diabetes. Today, mangos are cultivated throughout the world. There are many varieties available, including Alphonso.

Mangoes help you lose weight as they are high-water and low-calorie. A medium-sized mango contains about 100 calories, and only 3g fat. They are one of the most nutritious fruits.

Mangoes are also packed with vitamins B1, B2, B3, B5, B6, C, E, K, magnesium, phosphorus, potassium, zinc, copper, manganese, folate, pantothenic acid, niacin, thiamine, riboflavin, and biotin.

Mangoes also contain phytochemicals, which are plant compounds that protect cells against damage from free radicals. Free radicals (unstable molecules that cause cell destruction) are unstable molecules. Mangoes are excellent for protecting your brain, eyes, and heart.

Mangoes can be beneficial for people looking to lose weight due to their high water content. Water helps keep your body hydrated and keeps you feeling full longer.