Eat consistently: Aim to eat every 3-5 hours to prevent a
drop in blood sugar. A drop in blood sugar can lead you to feel tired or
Choose carbohydrates wisely: Watch out for refined
carbohydrates and pick whole grains and fresh fruits and vegetables. Try to
limit sodas, candy, sweets, white bread, pasta and crackers. Increase whole
grains that are high in fiber. The refined carbs will create a spike in
blood sugars while your whole grains, fruits and vegetables will keep blood
sugar more stable.
Eat well balanced meals and snacks: By combining a healthy
carb with a lean protein and healthy fat you can have better control over
your blood sugar. With the improved blood sugar control, you can limit mood
Eat foods rich in omega-3s and folic acid: Low levels of
omega-3s and folic acid have been associated with depression. To increase
omega-3s, include fatty fish, ground flax seed, walnuts and fortified eggs
in your diet. To increase folic acid, include dark leafy greens, fortified
cereal, sunflower seeds and oranges.
Stay Hydrated: Dehydration can make you feel sluggish and
tired, so set a goal to drink 8 glasses of water throughout the day. Try to
limit alcohol and caffeine as both can cause mood swings. Alcohol is a
chemical depressant and caffeine may interrupt your sleep causing you to be
more fatigued after drinking.
Increase physical activity: Regular exercise has been found
to improve mild to moderate depression in some individuals. Set a goal to
try to exercise 4-5 days a week.
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Healthy Kung Pao Chicken & Cauliflower “Fried Rice”
3 large chicken breasts, cut into bite-sized pieces
2 Tbsp. of garlic, minced
2 Tbsp. avocado oil
1 Tbsp. of fresh ginger, minced
1 - 1.5 lbs. of green beans or asparagus, cut into bite sized pieces
2 Tbsp. coconut aminos
1 Tbsp. sriracha
1 Tbsp. chili paste (or more, to taste)
1 Tbsp. honey
1 tsp sesame seeds
1-2 Tbsp. crushed peanuts/cashews
1 tsp. red pepper flakes (or more, to taste)
Optional: ground flax seed
1 bag of frozen cauliflower
1-2 Tbsp. coconut aminos
2 tsp sesame seeds
In a small bowl mix together the sauce ingredients (coconut aminos,
siracha, chili paste, and honey).
Add 1 tablespoon of avocado oil and 1 tablespoon of minced garlic to a
large sauce pan or wok and heat to medium-high heat. Add chicken and cook
for about 5 minutes, or until partially cooked and set aside.
Add 1 tablespoon of avocado oil and 1 tablespoon of minced garlic and
ginger to a large sauce pan or wok and heat to medium-high heat. Add in
green beans and sauté for about 5-7 minutes or until they begin to
soften. Add in the chicken and continue to cook for ~5 more minutes or
until the chicken is cooked all the way through.
Once chicken is cooked, add in stir fry sauce and reduce to medium-low
heat and cook for a few minutes until slightly thickened then add sesame
seeds and nuts. (Note: to increase thickness of sauce stir in 1Tbsp of
ground flax seed).
Fried Rice: Add frozen cauliflower rice to a non-stick skillet and heat
for 8-10min on medium-high heat. While cauliflower is heating up mix
together eggs and coconut aminos. Once cauliflower rice is warmed up add
egg mixture and continue cooking until eggs are cooked through. Then add
sesame seeds and Enjoy!