Sunday, November 18, 2007

Depression menu

1. Morning rising
Drink any herbal tea upon rising on an empty stomach. Drink water 30min before meal.

2. Breakfast

Eat 3 kinds of fresh fruits: Bananas, apples, strawberries, rasberries, grapes, kiwi.
Eat one of the following cooked grains: millet, brown rice, rolled oats, barley, buckwheat, spelt, quinoa, amaranth.
Nuts (5-10 almonds, 2 teaspoon sesame seeds) grain or nut milk.

3. Mid-morning
Drink a glass of water 1-2 hours after meal.
Drink herbal tea 3 hours after meal.

4. Lunch
Raw salad: to include dark leafy vegetables, carrots, alfaalfa sprouts. Make dressing using nuts, seeds or avocado.
Steam green vegetables: leafy vegetables(spinach or broccoli. Etc), fresh beans or peas
Eat one of the following cooked grains: brown rice, corn, millet, baked potato with skin, one slice of grain bread
Use cooked or sprouted legumes next to grains 3-4 times a week. Soybeans, any kind of beans. Etc

5. Mid-afternoon
Drink water 1-2 hours after lunch
Drink herbal tea.

6. Supper
(4-5 hours before bedtime) Choose 1 of the following:
-Popcorn and 1-2 fresh fruits.

7. Mid-evening
Drink water and herbal tea 1-2 hours after supper till going to bed.

Omega-3 fatty acids are a very important nutrient in reducing risk of depression. Omega-3 fatty acids are necessary for optional brain development during the critical formative time of early life. Cow´s milk and traditional baby formulas are both low in omega-3 fatty acids. Today´s adult who were given infant formulas and cow´s milk have, on average, a 9-10 point lower IQ than those who were receiving human breast milk.
It is impossible for both meat-eaters and vegetarians to have a diet too low in omega-3 fats. There is a way to bybass the cholesterol and toxins that come with the animal-derived omega-3 fats. We obtain the benefits of omega-3 fatty acids from a plant fat called "linolenic acid".

Plant foods containing Omega-3 (linolenic acid)

Food Item Amount Omega-3 (mg)

Flaxseed 1Tbs 7520
Walnuts 1/4 cup 2043
Green Soybeans 1 cup 637
Spinach 1 cup 353
Avocado 1/2 cup 132
Almonds 1/4 cup 127
Turnips 1 cup 50
Banana 1 each 39
Sweet potatoes 1 cup 36
Apple 1 each 25
Roasted potato 1 each 17
Cucumber 1/2 cups 16
Whole wheat bread 1 slice 14

Flax-Nut Sprincle Recipe (High Omega-3 content)

1/4 cup walnuts, ground
1/4 cup flax meal
1 tbsp date (soak in hot water and smash)
1/8 tsp salt

Mix and serve over toast, cereal.
Also can make it as a bread spread adding little bit more water.

The omega-3 fats content in this recipe is nearly equal to the daily recommended amount (i.6 g/day) of fish oil.

1 comment:

Anonymous said...

Depression is not a disease that is confined to the human race alone. Its area of functioning also extends to the animal kingdom. Horses are particularly much prone to depression as compared to the other animals. The lack of a sexual partner is one pre dominant cause that drives horses to depression. Well, in this case, even the human beings can be driven to depression! Luckily for us we have depression cures.