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      What to eat if you're feeling blue

      Have you been feeling blue lately? Maybe the cold weather is brining you down. Well you can prevent the blues, by not skipping any meals. Experts recommend eating four to five smaller, balanced meals through out the day. That will help balance your sugar and balance your mood.

      Limit refined carbohydrates by decreasing the concentrated (and refined) sugar sources in your diet. Rather, and opt-in for furits, vegetables, soluble fiber as your carbohydrates sources to better balance blood sugar.

      Balance this even further with a healthy protein option such as chicken, fish, nuts or seed. Soluble fiber sources include oats, brown rice, sweet potato, pears, strawberries, beans and barley. Increase your serotonin, the all-important neurotransmitter responsbile for mood.

      You can do this by:

      1. Increasing your Vitamin D intake through egg yolks, sunshine or supplements.

      2. Eating dark, fair trade chocolate without additives or excess sugar. This will help provide and instant boost in concentration and mood as blood flow to the brain increases helping you feel vibrant and energized.

      3. Eat more greens like asparagus, a plant based source of tryptophan which creates serotonin in the body.

      You should also increase your intake of Omega-3 fatty acids as they boost the mental state with those with depression. Foods include walnuts, cold water, wild caught fish, and flaxseeds.

      Also, increase B6 and folic acid, two nutrients found to be lacking in those with depression. Food sources include egss, lean beef, shellfish, sunflower seeds, wheat germ, organces, broccoli, and beets. Always remember, if the blue state gets too blue, be sure to consult your physician.