Movement and action are among the best strategies for fighting depression and fatigue, but many of us could benefit from making just small changes in what we eat.
“Food choices can have a substantial impact on your energy levels and outlook,” says Loralyn Dennis, retired Registered Nurse and Health writer. “Simply eat some protein with carbohydrates at each meal or snack.”
Studies have shown that our choices of what we eat can cause depression.
Diets high in carbohydrate-rich foods can increase brain concentrations of the amino acid tryptophan. This is converted in our bodies to mood-boosting serotonin.
“This could be a reason why many of us find that comfort foods high in carbs help us ease feelings of depression, fatigue and anxiety,” Dennis observed.
“Some of us can get somewhat grouchy or irritable without our carbs,” Dennis warns. “You don’t have to eat large amounts of protein, just a few ounces or so to help balance and feed your brain.”
One common denominator of many people suffering from the blues is the amount of sugar they consume.
“A bite of chocolate is not going to hurt now and then, but a regular dose of sugar daily is a no-no if you are tired and down,” cautions Dennis.
Cold-water fish, such as tuna, is a great source of omega-3 fatty acids, and is linked to people with lower rates of depression.
“Avoid fats and drink plenty of water,” added Dennis.
Avocado Tuna Salad
Tuna salad made naturally creamy with the addition of avocado. This super easy to make salad is healthy, light and refreshing and is great for a keto or low-carb diet.
- 1 (5 oz) can tuna packed in water or oil drained
- 1 ripe avocado roughly chopped
- 1/2 cup cucumber chopped
- 1/4 cup minced celery
- 1/4 cup minced red or green onion
- 2 Tbsp chopped fresh cilantro or parsley
- 1 Tbsp olive oil
- 1 Tbsp lemon juice
- 1/2 teaspoon kosher salt
- Freshly ground black pepper
- Place all of the ingredients in a medium bowl. Mix with a fork or spoon until the avocado is roughly mashed and mixed through.
- Serve on lettuce wraps, toast, or in a sandwich. To store, cover tightly with plastic wrap and refrigerate for up to 2 days.
We love H-E-B MEAL SIMPLE
Raised in San Antonio, Jack Dennis’ early experiences were as a newspaper reporter and private investigator. With a Texas State University bachelor’s degree, Jack studied journalism, education and psychology. He was the founding vice-president of Sigma Delta Chi, the Association of Professional Journalists at the University. Jack has received numerous awards, including Investigative Reporter of the Year from Rocky Mountain Press Association, David Ashworth Community Award, and Leadership in Management.
Some of the people and groups Jack has interviewed include:
Elvis Presley, Merle Haggard, George Jones, Willie Nelson, B.B. King, George Strait, Roy Orbison, Justin Timberlake, Steven Tyler, Freddie Mercury, Kenny Rogers, Kenny Loggins, Jackson Browne, Steve Wariner, Tanya Tucker, Scotty Moore, Fats Domino, Patty Page, Tommy Roe, Emmy Lou Harris, Johnny Rivers, Charly McClain, Kinky Friedman, John McFee, Guy Allison & Patrick Simmons (Doobie Brothers) , Randy Bachman (BTO), Jim Messina, Todd Rundgren, Alvin Lee, Gary Puckett, The Ventures, Freddy Cannon, Augie Meyer, Christopher Cross, Whiskey Myers, Sha Na Na (John “Bowzer” Baumann), Flash Cadillac, Jerry Scheff, John Wilkinson, Darrell McCall, and more.
Politicians & News
George W. Bush, Bill Clinton, Jimmy Carter, Lady Bird Johnson, Greg Abbott, Rudolph Giuliani, Larry King, Jack Anderson, Tom Bradley, Connie Mack, and more.
Clint Eastwood, Mike Myers, Taylor Lautner, Cameron Diaz, Jerry Lewis, Eddie Murphy, Antonio Banderas, Julie Andrews, Selena Gomez, Tippi Hedren, James Earl Jones, James Woods, Jim Nabors, Martha Raye, Rosalind Russell, June Lockhart, John Cleese, Eric Idle, Howie Mandel, Meg Ryan, Cheri Oteri, Amy Poehler, Maya Rudolph, James Drury, Melanie Griffith, Nathan Lane, Alan Thicke, Lou Diamond Phillips, Clint Howard, Tony Sirico, Cesar Romero, Michael Berryman, Tracy Scoggins, William Windom, Warren Stevens and more.
Buzz Aldrin, Alan Bean, Wally Schirra, Dave Scott, Gene Cernan, Walt Cunningham, Scott Carpenter, Gene Kranz (NASA Flight Director), Ed Mitchell, Richard Gordon, Bruce McCandless, Vanentina Treshkova (first woman in space, Russia), Alex Leonov (first man to walk in space, Russian), Al Worden, Dee O’Hara (nurse to astronauts) and more.
Sports: Joe Torre, Roger Staubach, Bob Hayes, Billie Jean King, Manuela Maleeva, Drew Pearson, Bob Lilly, Tim Duncan, David Robinson, George Gervin, Tony Parker, Shannon Miller, Cathy Rigby, Bruce Bowen, Wade Boggs, Fernando Valenzuela, Bernie Kosar, Dale Murphy, Jim Abbott, Dick Bartell, Mike Schmidt, Dan Pastorini and more.
May Pang, Bob Eubanks, Vernon Presley, Vester Presley, Charlie Hodge, Joe Esposito, Rick Stanley (Elvis’ step-brother, Harold Lloyd (Elvis’ first cousin), Doyle Brunson, Kara Peller, Hank Meijer, Norman Brinkler, Stanley Marcus, Jerry King, Mac King, Nathan Burton, Zach Anner, Louie Anderson, Owen Benjamin, Steve Byrne and more.
As head of Facilities for a major retailer (H-E-B Food/Drugs) for 20 years, Jack co-founded Professional Retail Store Maintenance Association (PRSM) and was elected President to establish PRSM magazine. Jack is a writer, speaker, golf-concierge and happiness coach. He has researched and studied happiness for over 40 years.
Jack was a prolific writer for Examiner.com, with over 1,900 articles written in six years. His articles and stories have appeared in AXS Entertainment, The ROWDY Country Music, Memphis Flash, and numerous magazines.
He is author of “Miracles of Justice,” a true courtroom drama novel about social injustice and miracles.