Eat to Beat Depression and Anxiety

EAT TO BEAT DEPRESSION AND ANXIETY  by Drew Ramsey is more than a cookbook. Ramsey, an assistant clinical professor of psychiatry at Columbia University College, offers a plan to “Nourish Your Way to Better Mental Health in Six Weeks.”  He divides the text into two parts: focusing first on “Eating for Optimal Mental Health” and then on a more specific “Depression and Anxiety Mental Health Food Plan.” Ramsey maintains a conversational tone, suggesting, for example, that cutting down on coffee (and its caffeine) by substituting an herbal tea may help to beat anxiety. He answers hypothetical questions posed by readers regarding their dietary preferences (e.g., what if I don’t like green vegetables? Or should I be eliminating grains or gluten?) and lifestyles (e.g., isn’t this method expensive? Or do I need to give up vegan diet?). Each chapter offers a bullet-pointed recap and Ramsey encourages his readers to set SMART goals (i.e., specific, measurable, achievable, realistic, and timely) in order to “rack up some small wins, setting … up for long term success.” All of that feels very appropriate and non-threatening to his audience. The recipes themselves are accompanied by nutritional information and include many choices from his suggested food categories: “leafy greens; rainbow fruits and vegetables; seafood; nuts, beans, and seeds; meat; eggs and dairy; and good microbiome bugs.” A couple of examples are Turkey Zucchini Skillet Lasagna, where zucchini substitutes for pasta, or Potato Pancakes with Smoked Salmon and Crème Fraiche, for more omega-3 fats, or Honey Soy Wild Salmon Burgers. They all sound delicious while being a great way to encourage healthy eating! In addition, the topic of mood and gut relationship is of interest to our students who will appreciate that Ramsey provides a set of helpful resources, plus notes on relevant scientific papers. 

CLEAN EATING KITCHEN: THE LOW-CARB MEDITERRANEAN COOKBOOK by Michelle Dudash offers “Quick and Easy High-Protein, Low-Sugar, Healthy-Fat Recipes for Lifelong Health.”  Dudash, a registered dietitian nutritionist, Cordon Bleu-certified chef, and contributor to Food Network, has compiled appetizing recipes offset with attractive photos. Dudash starts off with a short chapter titled Low-Carb Mediterranean Know-How which describes “how to fit low-carb recipes into your routine.” Subsequent chapters focus on appetizers, plant-based meals, seafood, other main dishes, vegetable sides, and sweets. A few sample recipes include Roasted Cauliflower with cashews and turmeric, Kale Salad with blueberries and feta, or Umami Roasted Peppers with crispy potatoes. Per recipe, ingredients are relatively few and suggestions for substitutions are freely offered. Timing estimates and nutritional information are provided. Definitely worth a look for ideas on new, healthy meals.