Food recoveryWhat we eat affects the formation of neurotransmitters, and some diet-related neurotransmitters have a significant effect on our mood, our appetite and our cravings.

This in turn causes the brain to communicate in the form of an impulse (craving for certain foods) the need for certain neurotransmitters that it requires to restore balance.

While many other factors influence the level of these chemicals, such as hormones, heredity, drugs, and alcohol, three neurotransmittersdopamine, norepinephrine, and serotoninhave been studied in relation to food, and this research has shown that neurotransmitters are produced in the brain from components of certain foods.

When our body has enough Dopamine were blessed with feelings of bliss and pleasure, euphoria, appetite control, controlled motor movements, and we feel focused.

When we are low in Dopamine we feel no pleasure, our world looks colorless, we have an inability to love, and we have no remorse about personal behavior.

The brain cells which manufacture dopamine use l-phenylalanine as a raw material (precursor.) Phenylanine is an essential amino acid found in the brain and blood plasma that can convert in the body to tyrosine, which in turn is used to synthesize dopamine. Sources of phenylanine are high-protein foods such as meat, cottage cheese, and wheat germ.

10 Foods That Help To Increase Dopamine And Norepinephrine Naturally!

Apples: A compound found in apples called quercetin is an antioxidant that studies have shown may not only help in the prevention of cancer but may also play an important role in the prevention of neurodegenerative disorders. There may be something to that old saying, An apple a day keeps the doctor away . . .

Banana: A banana is a good source of tyrosine. Tyrosine is the amino acid neurons turn into norepinephrine and dopamine. Norepinephrine and dopamine are excitatory neurotransmitters that are important in motivation, alertness, concentration and memory.

Beets: Betaine, an amino acid naturally present in certain vegetables, particularly beetroot (beets), is an antidepressant of the first order. Betaine acts as a stimulant for the production of SAM-e

(S-adenoslmethionine). The body cannot do without SAM-e, which it produces.SAM-e is directly related to the production of certain hormones, such as dopamine and serotonin. Dopamine is responsible for feelings of well-being and pleasure.

Chicken: Chicken, like eggs, contains complete protein that increases levels of the excitatory neurotransmitters norepinephrine and dopamine. Chicken is also a good source of coenzyme Q10 (Co Q10), which increases the energy generating potential of neurons.

Cheese: Cheese is a well-known protein food. Protein provides amino acids, which help produce dopamine and norepinephrine.

Cottage Cheese: One of the must eat foods on every experts list, cottage cheese is recommended as a substitute for other soft cheeses and dairy products. Cottage cheese provides the protein that can help boost mood and energy levels, without some of the fat of hard cheeses.

Eggs: Research from the University of California, Berkeley suggests that people who suffer from depression have low amount of serotonin, norepinephrine and dopamine in their brains. One natural antidepressant is to increase dopamine by eating protein-rich foods. such as eggs for this purpose, because they are versatile and appeal to some people who choose not to eat meat.

Fish: Omega-3 fatty acids are found in seafood, especially mackerel, salmon, striped bass, rainbow trout, halibut, tuna, and sardines.These fatty acids may have many jobs in the body, including a possible role in the production of neurotransmitters. Fish have easily digestible protein, many trace nutrients, high quality essential fatty acids, low cholesterol levels and low saturated fat levels. French scientists have shown that rats deficient in omega-3 fatty acids had more receptors for the neurotransmitter serotonin and a corresponding decrease in dopamine in the frontal cortex.

Watermelon: Watermelon juice is fat free and loaded with vitamins A, B6, and C! Vitamin B6 is used by the body to manufacture neurotransmitters such as serotonin, melatonin, and dopamine. Vitamin C also enhances the immune system while protecting the body from free radicals.

Wheat Germ: Wheat Germ is a good source of Phenylalanine. Phenylalanine is an essential amino acid found in the brain and blood plasma that can convert in the body to tyrosine, which in turn is used to synthesize dopamine.

A healthly, balanced diet is rich in whole natural and unprocessed foods. It is especially high in plant foods, such as fruits, vegetables, grains, beans, seeds and nuts. Fruits are vegetables are rich in fiber, vitamins, minerals, antioxidants that protect the body cells from damaging. They also help raise serotonin levels in the brain.

Beans and legumes are rich in protein and are healthful boosters of both dopamine and norepinephrine. Also, Protein Meat, Milk, Eggs, Cheese, fish and other seafood are very healthy, high-protein, dopamine-and-norepinephrine-booster http://www.addiction.com/recipes

Minestrone

Serves 6 6INGREDIENTS1 lb Turkey Sausage1/2 red onion, chopped1 cloves garlic, finely minced1 small yellow pepper, diced small2 cups chicken stock1 small can diced tomatoes3/4 cup canned white beans,drained but not rinsed12 green beans, cut in small rounds1 medium carrot, diced small1/2 cup sweet peas1/3 cup basil leaves, chopped1 Tbsp fresh oregano leaves

INSTRUCTIONS

In a thick bottom pot, saut sausage in olive oil until its light brown.In the same pan, saut the onions, garlic and yellow peppers for 3 minutes.Season liberally with salt and pepper. Add the chicken stock, tomatoes.Bring to boil, then lower the heat to simmering, cover and cook for 30 minutes.

Add the white beans, green beans and carrot and cook for 10 more minutes.Add the peas, cook 3 more minutes. Add the basil and oregano.Season to taste.

Grilled Chicken Breast with Ratatouile

Serves 4.

GRILLED CHICKEN INGREDIENTS

4 hormone free chicken breasts, skinless, boneless (68 oz. each)2 tsp. extra-virgin cold pressed olive oil, poured into a small plate4 tsp. Herbs de Provence mixed with a pinch of salt and fresh ground black pepper

INSTRUCTIONS

Complete STEP ONE for the Ratatouille Minute (see below). Set aside. Have yourskillet, olive oil, salt and pepper for STEP TWO of the Ratatouille Minute ready to go,but do not turn on the heat yet. Preheat the BBQ grill (for the chicken breasts)to high heat. Dredge each chicken breast (both sides) first in the olive oil; then coat(both sides) with the Herbs/Salt/Pepper mixture. Lower the BBQ grill heat to medium,and place chicken breasts directly onto the grill for approximately 3 minutes per side,depending on size. Rotate periodically to prevent overcooking. Remove the chickenfrom the grill and place onto a room temperature serving platter. Check for donenesswith a kitchen thermometer inserted into thickest part of each breast; it needs toreach 165F and the meat should be white (not pink or red) yet still juicy when youcut through.Finish STEP TWO for the Ratatouille Minute (see below). This finishingstep will take just one minute, and your chicken will still be hot. Serve immediatelywhile hot. Serve immediately while hot with your Ratatouille Minute.

Other options: If you dont have or want to use a BBQ grill for your chicken,feel free to use a Fry pan

RATATOUILLE INGREDIENTS

1 small shallot, peeled and minced1 clove garlic, peeled and minced3 sprigs of fresh thyme, wash and hand-pick leaves off stems and set aside1 medium zucchini, slice lengthwise and remove soft inner section;diced into cubes and set aside1 medium yellow squash, sliced lengthwise and soft inner section removed;diced into cubes and set aside1 Roma tomato, slice lengthwise and soft inner watery section removed;diced into cubes and set aside1 small Japanese eggplant, peel off entire skin using vegetable peeler;diced into cubes and set aside2 Tb. extra-virgin cold pressed olive oilPinch of sea salt and fresh ground black pepper

INSTRUCTIONSThe shallot and garlic should be minced, and the zucchini, yellow squash, tomatoand eggplant should all be the same size ( cubes). Put all these into a bowl withthe thyme leaves, and toss gently. Set aside.Heat a skillet on high heat. Add olive oilbut dont let it smoke. Add the entire vegetable mixture all at once, letting it sizzle forabout 15 seconds. Stir gently with a wooden spoon and sizzle until lightly crunchy.Remove immediately from heat and season with salt and pepper to taste.Serve immediately with the Grilled Chicken.

Mediterranean Lavash Wrap1 package Whole-meal Pita bread1 package oven-roasted chicken breast1 container roasted garlic hummus1 package greek feta in water (not crumbled)1 jar roasted red bell peppers in olive oil1 can sliced black olives1 red onion

INSTRUCTIONS

Prepare all the ingredients before proceeding. , slice the onionspaper thin. Open the can of olives and remove the liquid Open the package of feta,remove the liquid and crumble. Open the jar of red bell peppers and drain the liquid.Pat the slices of bell pepper dry with a paper towel and dice finely.

Assemble the wrap:Place one slice of Pita bread in front of you. Spread with humus from edge to edge.Place 2 or 3 slices of chicken breast over the surface. On one of the shorter edges,sprinkle with the feta, the red bell pepper pieces, the onions and the olives. Roll from the shorter edge and make 2 or 3 turns. Do not attempt to do a tight roll, rathera flat one.Preheat a Sandwich grill or med oven heat Lavash/ Pita for 2 minutes. Dont let it go too crispy.

Place the wrap on the on a flat trayand into the oven while you make the other wraps.When you have all the wrapsmade, take out of the oven and place on a cutting board. Cut in the middle, on an angle and place one wrap flat and the other half propped up against the first half.

Serve immediately.

Crispy-skinned salmon with potato and dill salad

500g chat potatoes 1 cup light sour cream 2 tablespoons lemon juice, plus wedges to serve 1 green onion, thinly sliced 1 tablespoon finely chopped fresh dill leaves 4 x 150g salmon fillets (skin on) 2 teaspoons olive oil Extra dill sprigs, to serve

Method Notes

Cook potatoes in a large saucepan of boiling, salted water for 15 minutes or until tender. Drain. Cool. Peel and chop.

Combine sour cream, lemon juice, onion and dill in a bowl. Add potato. Season with salt and pepper. Toss to combine.

Place salmon, skin-side up, on a large plate. Drizzle with oil. Sprinkle with salt and rub into skin.

Heat a large, non-stick frying pan over medium-high heat. Add salmon, skin-side down. Cook for 3 to 4 minutes or until skin is crisp. Turn. Cook, covered, for 4 to 5 minutes for medium or until cooked to your liking. Serve salmon with lemon wedges and potato salad sprinkled with extra dill

Turkey Cranberry and Grilled Brie Cheese Sandwich

Ingredients4 slices cranberry walnut bread6 slices brie, rind removed4 slices turkey breast, about 6 ounces cup cranberry sauce avocado2-3 tablespoons butterInstructionsHeat the sandwich press. Butter one side of each piece of bread. On unbuttered side of 2 slices of bread layer half of brie, half of cranberry sauce, 2 slices of turkey and a few avocado slices. Place slice of bread on top, buttered side up, place into sandwich press until bread becomes golden. Flip sandwich once, cover again with lid and cook until cheese melts and bottom piece of bread becomes golden. Cut in half and serve hot.

Creamy pasta bake with English spinach

Ingredients

600g rigatoni or spirali50g butter50g plain flour600ml milk250g strong cheddar, grated2 x 160g cans tuna steak in spring water, drained200g Spinach Leaves blanched large handful chopped parsleyMethod

Heat oven to 180C/fan 160C/gas 4. Boil the pasta for 2 mins less time than stated on the pack. To make the sauce, melt the butter in a saucepan and stir in the flour. Cook for 1 min, then gradually stir in the milk to make a thick white sauce. Remove from the heat and stir in all but a handful of cheese.Drain the pasta, mix with the white sauce, tuna, sweetcorn and parsley, then season. Transfer to a baking dish and top with the rest of the grated cheese. Bake for 15-20 mins until the cheese on top is golden and starting to brown.

NASI GORENG (INDONESIAN FRIED RICE)

INGREDIENTS

2 tablespoons peanut oil3 red (Asian) eschalots, finely chopped (see Notes)1 long red chilli, seeds removed, thinly sliced2 garlic cloves, finely chopped2 tablespoons tomato sauce (ketchup)3 tablespoons soy sauce or kecap manis (Indonesian sweet soy: see Notes)1 teaspoon sambal oelek or hot chilli sauce (see Notes)10 cherry tomatoes, halved1 cup (80g) bean sprouts, trimmed8 cooked prawns, peeled (tails intact)3 cups cooked jasmine rice (from 1 cup (200g) uncooked rice), cooled2 tablespoons chopped flat-leaf parsley leaves1/2 iceberg lettuce, cut into 4 wedges4 eggs, friedLemon wedges, fried Asian shallots and coriander sprigs (optional) METHOD

1 Heat the oil in a wok or a large, deep frypan over medium-high heat. When hot, add eschalots, chilli and garlic and fry the mixture for 2 minutes until eschalots are golden.2 Reduce heat to medium, then add the sauces, sambal oelek, tomatoes and beansprouts. Toss for 2 minutes or until well combined and beansprouts start to soften.3 Add prawns and toss, then with your hands, scatter the rice over, breaking up any clumps. Stir-fry until hot and well combined, then toss in parsley.4 Divide the fried rice and lettuce wedges among 4 plates. Top each with a fried egg, garnish with fried shallots and coriander (if desired), then serve with lemon wedges.

Strawberry bannana smothie

Ingredients

1 cup vanilla soy milk medium banana cup strawberries1 tablespoon chia seeds cup silken tofu1 lemon wedgeNutrition

Calories310Total fat12gProtein19gSaturated fat1gCarbohydrates33gSodium41mgFiber12g

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