Page 7 - 302 Health

Ingredients
Forthesalad:
• 1⁄2headofcauliflower,thinlyshaved
• 1GrannySmithapple,cutinto
matchstick-sizepieces
• 1 ounce of canola oil
• 1 small or 1⁄2 of a larger sweet yellow
onion, finely diced
• 1cupofgoldenraisins
• 2sprigsoffreshthyme,leavespicked
off and finely chopped
Directions
• 1cupofapplecider
• 2tablespoonsofapplecidervinegar
• 1tablespoonofhoney
• Pinchofseasaltandcrackedblack
pepper
For the salmon:
1. In a large bowl, add the cauliflower and apple and season with the sea salt and pepper.
2. In a sauté pan, heat the canola oil on medium. Add the onion and cook until it’s golden. Add the raisins, and reduce the heat
fuel—perhaps before working out,” says Liz Abel, a licensed clinical nutritionist and the owner of Wilmington-based Free + Abel. “For others, these food examples are likely to spike blood sugar levels.” A crash usually follows the lift.
Drain, who works with diabetics, is not a fan of pairing carbs with carbs be- cause it’s too easy to overdose on them. A high-carbohydrate item such as a whole English muffin is really two servings and more than a teaspoon of jam is too much.
Abel recommends an afternoon snack of an organic apple and natural nut butter without added sugar or hydrogenated oil. “Use snack time to increase your veggie intake, which we are all low on,” she says.
Coffee is another quick fix that can change your mood—for better or worse. Caffeine interacts with adenosine recep- tors in the brain—with regulated sleeping and waking cycles—to induce feelings of alertness and energy. Some people, how- ever, get anxious or irritable with even one cup. Even those who tolerate caffeine can get a coffee buzz if they drink one too many. Instead of feeling more alert, they’ll
4. Heat another skillet over medium then add canola oil. Season the filets with salt and pepper.
5. Place the salmon skin-side down. Sear until crisp and golden. Turn the filets over and cook for one to two minutes or to your liking.
other amino acids to create serotonin, and like a recipe, these “ingredients” must come together in a specific order within a certain time period. “Tryptophan, found in food, is one of the amino acids that has to wait,” Abel says. “Researchers are ex- ploring the combination of all amino ac- ids—when eaten together.”
Since more than 90 percent of serotonin levels are found in the gastrointestinal tract, good gut health is a plus, Williams says. “We see a lot of GI doctors ordering probiotics; I think we will see more of that.” Good gut health also means avoid- ing sugar and processed foods.
Reducing Inflammation for Mental Health
When it comes to treating your mind and body, you can’t go wrong with salm- on, which is rich with tryptophan. (For an extra potential boost, pair it with eggs— either for breakfast or in a salad.) Salm- on’s nutritional benefits also help balance cholesterol and lower blood pressure, and it’s a source of omega-3 fatty acids, which have anti-inflammatory properties.
Seared Wild Salmon with Shaved Cauliflower Salad
Serves: 2
Prepared by Doug Ruley, corporate chef for Rehoboth Beach-based SoDel
Concepts, this dish includes wild salmon, which is loaded with omega-3 fatty acids and vitamins that may help people at risk for depression. (Note: “shaved” in chef parlance means “very thinly sliced.)
• •
•
2tablespoonsofcanolaoil 26-ouncewildsalmonfiletswiththe skin on
Pinchofsaltandpepper
to low. Add the cider and let it simmer until the raisins are soft. Turn off the heat. While stirring, add the thyme and vinegar.
3. Spoon enough dressing onto the vegetables to coat. Reserve any leftover dressing for future use.
develop brain fog. Once the caffeine is out of your system, you’ll feel fatigue that may prompt you to order another latte—and another.
The ingredients that you add to coffee can also play a part. “I make sure my cli- ents are not addicted to coffee—or the sugar, sweetener, cream or whatever else they are adding to it—then have them use it as needed rather than as a crutch,” Abel says.
Feel Good Foods
Like adenosine receptors, serotonin regulates sleep. It also controls appetite and impulse control, and increased sero- tonin levels are linked to elevated moods.
To make serotonin, the body needs tryptophan, which is found in all nuts and seeds, both of which are also good sources of fiber, vitamins and antioxidants. Other foods with tryptophan include oysters, clams, pineapple, plums and eggs. The most celebrated source is turkey. You’ve no doubt read seasonal articles that link the Thanksgiving turkey to drowsiness.
Tryptophan, however, must work with
302Health issue 2.2017-18 5
recipe to try
CHRIS NEEDHAM