Have you heard about the 12-step chocolate program? Never be more than 12 steps away from chocolate! OR Flowers wilt, jewelry tarnishes, candles burn out – but in my house, chocolate doesn’t hang around long enough to get old. OR Forget love, I’d rather fall in chocolate. Orientation Phase:
Today I will give you information about foods that can actually make you happy – at least in the short-term. Adaptation: I’m sure everyone in this room has had a bad day at the office, gotten into an argument with a loved one, had too much homework to do, or has just woken up on the wrong side of the bed. In that case, you don’t need a psychiatrist, a Xanax, or a massage – sometimes plain old comfort food can do the trick! Credibility: I have conducted online research that provides scientific evidence that different foods can make you in an overall cheerful mood – and I am ready to present that to you today.
I will explain to you the different foods that make you happy, the vitamins that are in the foods that can lift your mood, and when (and when not) to indulge. Transition: The first thing you should know is that there are foods that can help you de-stress, relax, and even cheer you up. Body I. Stress, quarrels, and negativity in life, certainly in excess, can lead to depression and anxiety. A. Nutritionists have long proposed a direct relation between food and mood. B. Medical research also indicates that the foods in our diet influence behavior, mood, and our overall well-being. C.
If you have a balanced diet, you are probably in good physical shape, and for the most part, you are probably usually in a good mood. But everyone has their ‘down’ days, and sometimes you need a little extra zip, a little comfort. Well, in this depressing time, there are certain special foods that can cheer you up. Transition: First I’m going to inform you of some different foods that have been proven to de-stress, make you cheerful, and up-beat. II. What are anti-stress foods? A. The number one anti-stress food is…. You guessed it! Chocolate!
1. I think almost everyone likes chocolate in one way or another. Chocolate contains anadamide, a chemical that makes us cheerful.
2. Some scientists believe there are other components in chocolate that keep anadamide in the brain longer.
3. The sugar in chocolate boosts our levels of glucose and endorphins – which is another hormone which makes us happy. B. Salmon is number two on the list of helpful foods to change your mood.
1. It contains omega-3, a fatty acid that is regarded as one of the top antidepressants in the world!
2. No one is quite knows why, but according to a recent research it has been found out, people who consume omega-3 fatty acids daily are always in a better mood than others. . Other fish which have similar effects like salmon are mackerel, eel, and tuna. All of these are also known to fight symptoms of depression, persistent pessimism and even erectile dysfunction! C. Bananas are placing third on the happy food list. 1. Bananas have tryptophan; a protein that when consumed is turned into serotonin by the body. Serotonin is directly associated with cheerfulness. 2. Bananas also contains carbohydrates and high levels of potassium which are good for our body.
3. Health experts believe that bananas are one of the healthiest foods you can eat.
The next food item to brighten your day but might make you a little heavier, (and is my all-time favorite), rice, bread, and pasts.
1. Eating carbohydrates increases serotonin levels in our body which has a calming effect. E. Baked potatoes made the list for helping your concentration levels and giving you a sense of relief. F. Next on the list (benas) may make you a little gassy but are well worth it!
1. Beans are filled with soluble fiber, folic acid and omega-3 fats, these three ingredients work best to make your mood cheerful.
2. Beans are also an excellent source of iron and calcium which increases the number of blood cells in the body. G. “Milk does a body good” is an understatement. 1. Milk and milk products are rich in tryptophan which is what is also in bananas. Milk also contains antioxidants, vitamin D and vitamin B12 that helps us brain to fight stress and old age. H. Last but not least blueberries have been proven to help you relax. 1. Blueberries are rich in antioxidants and vitamin C, which are also well-known stress busters. Blueberries are packed with fiber which aids in good digestion.
3. Some scientists also believe that blueberries and strawberries also prevent cancer. Transition: Now that you know the different foods that can help you become more up-beat, let’s look into the different hormones, vitamins, and neurotransmitters that make these delicious foods helpful to our mental well-being. III. What are the specific hormones, vitamins, neurotransmitters that affect mood? A. Anadamide found in chocolate is unique due to its resemblance to THC (tetrahydrocannabinol), a chemical found in marijuana.
1. Anadamide, a neurotransmitter found naturally in the brain, breaks down very rapidly. Even though the anadamide in chocolate helps to create feelings of elation, the effect is not the same as the THC in marijuana. THC reacts with receptors more widely dispersed in the brain and is present in much larger amounts. 2. Here’s an interesting fact: it would take twenty-five pounds of chocolate to achieve a similar high to that of marijuana! B. Omega 3’s found in salmon and beans are a fatty acid that comes from plant oils. 1. They are an essential fatty acid meaning the body doesn’t produce it itself but it is vital for metabolism.
2. Omegas 3’s are not only known to help depression but also to improve your memory and focus. Another great remedy to fighting stress is vitamins. 1. Eating plenty of foods with Vitamin D, Vitamin B 12, and antioxidants really assist in your everyday mood. Vitamin D and B 12 found in milk and blueberries comes from the absorption of phosphates and calcium. D. Antioxidants are vitamins and nutrients that help and can counteract the oxidation process that occurs naturally in your body. Transition: Lastly, I will give you information on ways you can indulge on these comfort foods without making things worse, such as being overweight or getting sick. How to enjoy without compromising health I wouldn’t suggest indulging in chocolate daily, but every once in while candy bar won’t hurt when you’re feeling moody. B. Regarding rice, bread and pasta, healthier options that can still feed your craving are brown rice, whole wheat pasta, and wheat bread. C. When drinking milk, you could opt for skim – which is still very rich is calcium. Transition: These suggestions allow you to indulge, still get your nutrients, put you in a happy place, and still stay in shape. Conclusion: Eating certain foods can genuinely affect your overall happiness and well-being.
As with anything, common sense and moderation are key – but enjoy your next Hershey bar without guilt. You don’t have to sacrifice your good mood for good health. Signal: In conclusion, I hope I’ve given you some good information to guide you regarding the use of food to change your mood. Summary: Foods like chocolate, salmon, bananas, and berries can turn your frown upside down. Concluding Device: Quotation: In the words of Charles Schultz, “All you need is love – but a little chocolate now and then doesn’t hurt! ”