Sky Lakes Medical Center | Live Smart | Early Spring 2021

2 LIVE smart | Early Spring 2021 vitamin D can be found in eggs, dairy, and fortified beverages and breakfast cereals. Want more motivation to eat a healthy diet? One study found that a third of participants with depression saw their symptoms disappear after improving their diet. Eat better to feel better Rather than trying to focus on individual foods for good mental health, the American Academy of Family Physicians (AAFP) suggests you look to eat an overall healthy Makes 6 servings. Ingredients 1 pound ground beef, extra lean ½ cup tomato paste ¼ cup onion, chopped ¼ cup green pepper ¼ cup red pepper 1 cup fresh tomatoes, blanched, chopped ½ teaspoon mustard, low-sodium ¼ teaspoon ground black pepper ½ teaspoon hot pepper, chopped 2 cloves garlic, chopped 2 scallions, chopped ⅛ teaspoon nutmeg, ground Good nutrition: An Rx for mental health Can a healthy diet lead to better mental health? Some health experts say yes. Research has found that people who have inadequate levels of the following nutrients have an increased risk for depression: Omega-3 fatty acids. These are essential to brain health. You can find omega-3 fatty acids in fish like salmon, trout, sardines and mackerel, as well as in walnuts and dark green leafy vegetables like Brussels sprouts, kale and spinach. B vitamins. These help regulate neurotransmitters in the brain. Folate and folic acid are B vitamins. They can be found in green leafy vegetables, legumes and whole grains. Vitamin D. This vitamin is critical to your brain performing at its best. In addition to salmon and tuna, NUTRITION 1 teaspoon orange rind, grated ½ teaspoon thyme, crushed ¼ cup breadcrumbs, finely grated Directions ▸ Preheat oven to 350 degrees. ▸ Mix all ingredients together. ▸ Place in 1-pound loaf pan (preferably with drip rack), and bake, covered, for 50 minutes. ▸ Uncover pan, and continue baking for 12 minutes. ▸ Cut and serve. PUT HEALTH ON THE MENU Find more healthy meals your family will love a t SkyLakes.org/Recipes . Scrumptious meatloaf Nutrition information Serving size: One 1¼ inch thick slice. Amount per serving: 193 calories, 9g total fat (3g saturated fat), 45mg cholesterol, 11g carbohydrates, 17g protein, 2g total fiber, 91mg sodium. Source: National Institutes of Health diet, which includes: ▸ Fruits and vegetables; ▸ Whole grains; ▸ Low-fat dairy; ▸ Lean protein; and ▸ Limited amounts of sodium, saturated fat and added sugar. TheAAFPpoints to aMediterranean- style diet as one that supports both physical and mental health. That type of diet features a variety of nutrient-rich foods, including fish, fruits and vegetables, beans, and whole grains. Additional source: Mental Health America GET HELP TO LIVE BETTER The Sky Lakes Wellness Center offers classes and more to help you eat better, sleep better and feel better. Visit SkyLakes.org/Wellness .