Our List of Truly Good Eats to Nourish You Piece by Piece

Our latest food-themed Decompression Session takes a look at some foods that can benefit your body, part by part. Attention to nutrition is essential to your overall health 鈥� that鈥檚 not breaking news 鈥� and it鈥檚 easy to neglect good eating when you get busy with your studies or long work shifts. We find it fascinating that certain foods have benefits that target specific body parts and organs. .

Some of these foods have already gotten their share of publicity (carrots are good for your eyes; milk is good for your bones), but what about some other options when you鈥檙e not in the mood for crudit茅 or breakfast cereal?

To help you show your body some focused love, we at 国产主播 picked out a few lesser-known foods that can help your body maintain its health and even help prevent disease or the effects of environment and aging. These sustenances have substance!

Eyes: Egg Yolks

Want to keep your peepers in good health? An omelet or a benedict can help! That鈥檚 because egg yolks () contain that is thought to combat macular degeneration 鈥� the thinning of the part of your retina responsible for clear vision.

Ideas to Make a Meal Out of It:

• Western omelet
• Cobb salad
• Egg-salad sandwich
• Migas
• Quiche

Ears: Artichokes

For a food to maintain your hearing, consider the delicious artichoke, which is rich in magnesium. Magnesium deficiency can constrict the blood vessels in your ear, depriving them of oxygen, while research has shown can provide protection from high decibels that can damage your hearing function. Sound good?

Ideas to Make a Meal Out of It:

• Grilled artichoke
• Spinach-artichoke dip
• Add to a salad
• Artichoke bruschetta
• Cream pasta with artichoke

Bones: Sweet Potatoes

The fact that dairy promotes good bone health is common knowledge, but it鈥檚 not the only edible that鈥檚 good for skeletal wellness. Sweet potatoes are potassium packed, so a little orange mash goes a long way. , and it鈥檚 found in many foods including tomato products, in case you鈥檙e more in the mood for spaghetti.

Ideas to Make a Meal Out of It:

• Mashed sweet potatoes
• Sweet potato pie
• Baked (sweet) potato
• Sweet potato soup
• Sweet potato toast

Skin: Brazil Nuts

Supplement your lotions, exfoliants, and creams with an actual supplement: selenium. This mineral isn鈥檛 just good for a healthy glow 鈥� it鈥檚 an antioxidant that . Brazil nuts have lots of it and are a tasty companion to your favorite salad.

Ideas to Make a Meal Out of It:

• Brazil nut butter (or milk, or cheese)
• Add to a salad
• Toasted Brazil Nuts
• Dark chocolate-covered Brazil nuts
• Brazil nut banana bread

Breasts: Kimchi

Treasure your chest! Breast cancer affects every gender, not just women, and fermented foods contain . We chose kimchi because it鈥檚 a foodie favorite that adds some unexpected tang to your meal, but you can also find some helpful fermentation in .

Ideas to Make a Meal Out of It:

• Solo snack
• Kimchi and eggs
• Add to rice
• Add to a stew

We could go on鈥� and we have! Check out some more Decompression Sessions about eating for wellness, balance, and focus. We have articles on comfort foods that reduce stress, foods that soothe, and more!

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Your eating habits affect stress and energy in ways that can be both emotionally productive or emotionally draining. We realize this is not exactly breaking news, and food science is evolving, but both conventional wisdom and empirical evidence imply that some foods鈥搊r combinations of foods鈥搕hat we call 鈥済ood mood food鈥� can give you an emotional lift.聽

Working long shifts or participating in extended study sessions can take a toll, so we decided to compile some of the latest mood boosting food buzz to help you find a few options to feel good in both body and brain. You are what you eat. So focus on eating happy!

1. Micro-Munching: For some, an overflowing platter at every meal is the best way to fuel up. For others, a big meal can actually temporarily drag you down, as you try to go about your business and your body鈥檚 been given a major digesting assignment. Don鈥檛 be afraid to eat your meals in installments, if it keeps you feeling more nimble. An example: Instead of a large deli sandwich for lunch, take it in installments: some crackers; a few rolls of sliced deli meat; a dill pickle and yeah, have chips (If you wanna) over the course of a few hours.
2. Eat in Full Color: Try to consume 鈥済ood mood food鈥� across the spectrum, literally. By simply choosing to have a multicolored meal (think peppers, avocado, berries, eggplant, and of course, greens) you鈥檒l have both a feast for the eyes and the mind. And healthy food habits don鈥檛聽 stop with fruits and veggies. Neutrals are encouraged as well (nuts, seeds). While none of these are the main course (unless you鈥檙e a squirrel) supplementing your meals with a produce rainbow is an easy way to help you get all the nutrients you need to stay healthy and upbeat.
3. Between Meals: Kind of like micro-munching, on-the-go food can be as important as a full meal, especially when you don鈥檛 have time for one. The almighty banana is both portable and . An either store-bought or home-assembled trail mix is also a great substitute鈥搊ats are great, dried fruits will give you a sugar boost, and don’t be afraid to throw some chocolate chips in the mix (see below for more on chocolate).
4. Blood Sugar Boosters: A big drop in blood sugar can seem to come out of nowhere, and make it hard to function. The effects can range . It鈥檚 not easy to function normally without some blood sugar balance. If a fast-acting sugar fix is needed, fruit juice is a quick way to combat mild hypoglycemia. Or, if you prefer a solid, an actual piece of fruit is your friend during a low鈥揵lood-pressure moment. Dairy (milk, yogurt), or even a cracker or two are mood boosting foods that can also help you get your bearings.
5. Room for Dessert? Try dark chocolate, emphasis on the 鈥渄ark.鈥� Snapping off a square or two (or three, or six) is a way to treat your taste buds as well as your mood. Some recent studies show dark chocolate consumption can by as much as 70%. Just don鈥檛 leave this 鈥済ood mood food鈥� sitting out where your dog can get it鈥揹ark chocolate is toxic to your canine companion.

Everyone鈥檚 taste and metabolism is different, and it鈥檚 important to listen to your body鈥檚 cues when it comes to food. If you simply don鈥檛 care for eggplant, or have a gluten allergy, or already have established a system that聽 you think works for you, all of the above is nothing more than food for thought.

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Welcome to our helpful, if slightly corny, list of foods to bring your body and mind comfort when you鈥檙e stressed. Stress is normal in small amounts, but when it starts to be more than you can handle, integrating a few foods to your palate will help you consume your stress before it consumes you.

These easily obtained vittles may also contribute to your overall health, but have particular benefits when it comes to promoting relaxation and focus, backed by science. Many of these foods can find their way into larger meals or eaten as a booster snack when you need it. (Pizza didn鈥檛 make the list, sorry.)

Dark Chocolate: Yum! A small amount of dark chocolate (70% cocoa or higher) is very literally a decompression food because it can dilate your blood vessels, which will lower pressure on your vascular system. And many chocolate lovers : euphoria. Think of it like a 鈥渞unners high,鈥� except all you have to move is your hand to your mouth.聽 聽 聽 聽

Oysters: Unexpected? Here鈥檚 why swallowing some of this delicacy made our list: Zinc. Zinc is an immune booster and an anti-inflammatory, which is why it鈥檚 many people鈥檚 first stop in the supplements aisle when common-cold season kicks off. Even if you鈥檙e feeling fine, a half dozen crustaceans contains approximately 400% of your daily . Aw, shucks!

Beets: This earthy, garnet-hued root vegetable is a great source of folate. can create fogginess and fatigue, making work and study all the more arduous. It can also counteract other folate-depleters like certain medications. So add a little vibrant color to your next salad, and feel a little more vibrant yourself as a result.

Pistachios: Pistachios can take your blood pressure and an overactive pulse down a notch in more ways than one. First, they contain . Shelling pistachios has another benefit: the small repetitive movement of pulling apart a pistachio, nut by nut, can also be very meditative, with a delicious reward after each satisfying crack. Plus, we think they鈥檙e kind of cute.

Oranges: The almighty orange is a well-known source of vitamin C, with all its abundant benefits. One of these is that it can keep your in check. Sustained high cortisol levels can send your appetite into overdrive and lead to weight gain, have negative effects on your mood, and affect your digestion, sleeping, and more. Orange you glad we told you that?

Seaweed: This one鈥檚 for all you sushi lovers out there. Not only are most rolls wrapped in seaweed paper anyway but adding a small side of seaweed salad to your order can give you a whopping 275% of your daily iodine requirement. Iodine deficiency can make you feel tired or depressed, and since it鈥檚 not commonly found in foods, consider making seaweed your source. Arigato, sushi!

As any nutritionist will tell you, the list of foods that reduce stress doesn鈥檛 end here. For the stress-busting epicure, there are great resources you can easily find online or in books. Munch on some of the above while you do!

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Did you know there are foods that can help relieve stress and influence your mood? Here is our quick rundown! While everyone鈥檚 needs are different (it鈥檚 important to keep in mind allergies and intolerances), these snacks and foods are 鈥� at least empirically 鈥� understood to help calm the body and mind, or at least not agitate them. From soothing drinks to late-night snacks, check out our list for ideas of foods to add to your diet!

For a Nervous Stomach:聽Ginger
Let鈥檚 not be squeamish except鈥� we鈥檙e sometimes squeamish. It鈥檚 hard to be on shift with an upset stomach. Sometimes it鈥檚 just uncomfortable, sometimes it鈥檚 an 鈥渆mergency.鈥� Polite terms aside, sometimes you need to calm your bowels to calm your mind. Ginger in many forms has been used for centuries to combat digestive discomfort. We鈥檙e not saying you have to chew on raw ginger. Ginger beer is a great alternative to soda that might help settle your stomach. You can also try ginger tea or ginger candy.

For Energy Without Anxiety:聽Green Tea
Caffeine is your best friend until it isn鈥檛. Some people thrive on coffee or black tea. You might be working a long shift and need a lift, but some constitutions react differently to different types of caffeine. Green tea is generally believed to be good for you and doesn鈥檛 shock the system in the way a latte might. If you have a more reactive constitution, it鈥檚 a good alternative.

For Sleep:聽Almonds
If you eat nuts, almonds have a variety of benefits and have shown promising empirical evidence in promoting a healthy sleep cycle. One theory is that almonds contain magnesium, which is anti-inflammatory and might help calm the body. It might not work for everyone, but if you鈥檙e looking for a late-night snack before hitting the pillow, it might be worth a try.

For Your Sweet Tooth:聽Dark Chocolate
We could do a whole post on this (and maybe will, at some point). Dark chocolate is believed to boost endorphins, so it might provide some emotional nutrition when you need it most. It contains antioxidants and some research supports wider benefits. It鈥檚 a delicious, arguably nutritious, and a not-so-guilty pleasure.

For the Adventurous:聽Sardines
Maybe don鈥檛 bring them to work (or if you do, bring a breath mint), but sardines have been linked to longevity and are a quick source of salt and protein. The science is early but interesting. They鈥檙e also a foodie favorite. If you鈥檙e not ready for a whole sardine, you can find Caesar dressings that include sardines.

For Everyone:聽Water
Does water count as food? Probably not, but it is likely the most important item on this list. Dehydration will drag you down on the job and wake you up when you have a chance to sleep. You know this. But it鈥檚 easy to forget. If you鈥檙e water averse or water forgetful, there are mobile apps to keep you on track.

These are just a few tips for the curious. There鈥檚 so much more information out there about how to keep yourself calm and energetic (at the same time!). We鈥檒l keep bringing ideas your way.

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As a health care聽professional, it seems as though time is not always on our side. From working 12-hours shifts to finding balance in our everyday lives, it is easy and convenient to rely on fast food restaurants or grabbing your lunch from a vending machine. Here are a few healthy and quick recipes that you can make in under five minutes.

Greek Yogurt Chicken Salad Sandwich

Recipe by聽

Ingredients:

• 2 cups leftover rotisserie chicken
• 1/2 cup diced red onion
• 1/2 cup diced apple
• 1/2 cup grapes, halved
• 1/4 cup dried cranberries
• 1/4 cup slivered almonds
• 1/2 cup plain Greek yogurt
• 1 tablespoon freshly squeezed lemon juice, or more, to taste
• 1/2 teaspoon garlic powder
• Kosher salt and freshly ground black pepper
• 8 slices bread
• 4 leaves of Bibb lettuce

Directions:

In a large bowl, combine chicken, red onion, apple, grapes, dried cranberries, sliced almonds, Greek yogurt, lemon juice, garlic powder, salt and pepper, to taste.

Serve sandwiches on bread with chicken mixture and lettuce.

Super Quick Avocado Shrimp Salad

Recipe by聽

Ingredients:

• 1/2 lb. shrimp (tails removed)
• 1 ripe avocado
• 1/2 teaspoon salt
• A sprinkle of garlic powder (optional)
• Squeeze of one lemon
• Half of a small cucumber (diced)
• A pinch of fresh dill
• A pinch of chives

Directions:

• Poach the shrimp: Bring a pot of water to boil. Add the shrimp. Cook for 3-5 minutes until pink and opaque. Drain and place in a bowl of ice water to cool. When cooled, pat dry and cut into bite-sized pieces.
• Avocado mixture: Mash the avocado. Season with salt, lemon, and garlic powder if you want.
• Assemble: Toss shrimp, avocado mix, cucumber, and herbs together. Season to taste. Enjoy with a cold coconut water and feel like a million bucks!

Mason Jar Ramen

Recipe by聽

Ingredients:

• 1 teaspoon bouillon paste (you can use vegetable, chicken, beef, pork, miso or Thai curry paste)
• 3 tablespoons kimchi (or more if you like spice!) If kimchi isn鈥檛 your thing, try sesame seed oil, chili sauce or Sriracha
• Veggies! I used corn, carrots and saut茅ed mushrooms. You could add spinach, peppers or bok choy. There are endless possibilities here
• 1 cup cooked brown rice noodles. You can also try udon, soba noodles, vermicelli or spaghetti. Get creative!
• Green onions on top (optional)
• Mason jar (the wide mouth containers work best)

Directions:

• Add bouillon paste to the bottom of the mason jar or container.
• Add in kimchi.
• Pack in the veggies.
• Place the noodles on top.
• Top with green onions.
• When ready to eat, remove the lid and pour hot water into the mason jar. Let sit for a few minutes and then enjoy.

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