tag:www.rebuild-from-depression.com,2010:/blog//1 2010-02-15T19:59:44Z Movable Type Pro 4.21-en tag:www.rebuild-from-depression.com,2010:/blog//1.442 2010-03-16T15:44:05Z 2010-02-15T19:59:44Z

We are winding up the winter here in California and our vitamin D status may well be at the lowest point of the year. Until we can get out and get more sunshine, food and supplements are our best...

Amanda Rose http://www.rebuild-from-depression.com/biography/biography.html We are winding up the winter here in California and our vitamin D status may well be at the lowest point of the year. Until we can get out and get more sunshine, food and supplements are our best hope. Is liver a good option? Liver is packed with nutrition and it does have vitamin D in it, but not a whole lot. I searched the USDA nutrient database for "beef liver" and found that raw beef liver has 1.2 micrograms of vitamin D per 100 grams of liver (about 3.5 ounces of liver). Most of us think in terms of "International Units" (or IUs) for vitamin D. 2.5 micrograms of vitamin D is the same as 100 IUs. Thus, liver has under 50 IUs of vitamin D. Many people take 1,000 or more IUs daily in the winter. Liver offers very little in comparison. Liver, however, does pack a punch. Read more about the nutrients in liver and the Omega 3 fatty acids in liver. ]]> tag:www.rebuild-from-depression.com,2010:/blog//1.455 2010-03-11T15:50:42Z 2010-02-24T19:59:38Z

Does Zoloft cause nutrient deficiencies? It's a great question and is actually addressed in the Drug-Induced Nutrient Depletion Handbook. The basic idea is that your body has to metabolize any sort of medication and some of the medications that we...

Amanda Rose http://www.rebuild-from-depression.com/biography/biography.html Drug-Induced Nutrient Depletion Handbook. The basic idea is that your body has to metabolize any sort of medication and some of the medications that we take in an on-going fashion essentially have the opportunity to deplete us of certain nutrients if we do not get enough of that nutrient in our diet. In the 2001 edition of the book there is no research that indicates that Zoloft causes deficiencies. I did a quick literature search as well and found nothing additional. If you have seen a scientific study on the question, please add it to the comments below. Read more on vitamins for depression and magnesium and depression. See the short YouTube video on vitamins for depression. ]]> tag:www.rebuild-from-depression.com,2010:/blog//1.435 2010-03-10T13:50:21Z 2010-02-24T19:48:08Z

Quinoa may be the best plant-based source of iron available. One cup of quinoa nearly meets a day's requirement for iron, as does its alternative grain friend amaranth. (See more foods with high iron content). However both quinoa and...

Amanda Rose http://www.rebuild-from-depression.com/biography/biography.html Quinoa may be the best plant-based source of iron available. One cup of quinoa nearly meets a day's requirement for iron, as does its alternative grain friend amaranth. (See more foods with high iron content). However both quinoa and amaranth (and all grains) contain a substance called phytic acid (phytates) that binds to iron and reduces your body's ability to absorb the iron. If you need to rely on quinoa for your iron intake, I encourage you to read more about soaking grains to improve your iron absorption (or read about grains and phytic acid). If that information interests you, note that there is an entire 40+ page paper you can purchase, packed with graphs from the food science literature and recipes you can use in your own kitchen. If you eat meat, have sauteed clam over a bed of soaked and cooked quinoa. Drizzle olive oil over top and you will be in iron/olive oil heaven. Clam is the food highest in iron. ]]> tag:www.rebuild-from-depression.com,2010:/blog//1.428 2010-03-09T21:40:36Z 2010-02-06T00:33:05Z

Omega 3 fatty acids are critical to health, particularly to a healthy brain. If you are deficient, you could suffer from depression (Omega 3 and depression) or diseases such as Alzheimer's. They are critical to heart health and are...

Amanda Rose http://www.rebuild-from-depression.com/biography/biography.html Omega 3 fatty acids are critical to health, particularly to a healthy brain. If you are deficient, you could suffer from depression (Omega 3 and depression) or diseases such as Alzheimer's. They are critical to heart health and are used in patients with diabetes. Salmon is a great way to improve the Omega 3 in your diet. Based on (data available at the USDA) salmon is the fish highest in Omega 3 fatty acids. Salmon has about 2 grams of Omega 3 for each 100 grams of fish (about 3.5 ounces). The USDA data is basically an estimate -- the omega 3 content will vary by salmon species, whether the salmon are farmed or wild caught, and the temperature of the water they swim in. Generally speaking, however, salmon contains impressive amounts of omega 3. For people recovering from depression, one 100 gram serving of salmon may meet your daily need for omega 3 unless you are mega-dosing at 4 grams or more a day. If you have depression and wonder if fish is enough, read more about how much omega 3 to take for depression. When I shop for any kind of fish, I like to browse the website of the Monterey Bay Aquarium. It provides a ranking of fish available across the U.S. which are grown or harvested in a sustainable fashion. To examine the environmental pollutant side of fish, visit the information at Ocean's Alive. Until then, enjoy your salmon. Our favorite way to eat it for taste and ease of preparation is grilled. Check out our grilled salmon recipe and don't forget the homemade tartar sauce. ]]> tag:www.rebuild-from-depression.com,2010:/blog//1.443 2010-03-04T18:07:04Z 2010-02-15T21:00:56Z

Oyster is packed with nutrition. It is an exceptional source of zinc, iron, and vitamin B-12, all nutrients that fight depression. In fact, it is so high that I consider oyster to be a "depression buster food" as I...

Amanda Rose http://www.rebuild-from-depression.com/biography/biography.html Oyster is packed with nutrition. It is an exceptional source of zinc, iron, and vitamin B-12, all nutrients that fight depression. In fact, it is so high that I consider oyster to be a "depression buster food" as I describe in the book Rebuild from Depression. But what to do with oysters? Canned oysters I like to use in soups much like clam chowder or in dips like this clam dip. If you buy oysters fresh on the shell, check out Diane's very simple recipe for steamed oysters or her tantalizing fried oyster recipe. ]]> tag:www.rebuild-from-depression.com,2010:/blog//1.437 2010-03-03T16:39:26Z 2010-03-04T17:23:11Z

Chicken liver is packed with nutrients [liver nutrients] but its strong flavor makes it a controversial choice in many households. This casserole, similar to "dirty rice," masks the strong flavor well. Serve the casserole with barbecue chicken, grilled steak, or...

Amanda Rose http://www.rebuild-from-depression.com/biography/biography.html liver nutrients] but its strong flavor makes it a controversial choice in many households. This casserole, similar to "dirty rice," masks the strong flavor well. Serve the casserole with barbecue chicken, grilled steak, or lamb shish kebob. Serve sliced heirloom tomatoes on the side. Ingredients 2 cups white rice + 3 cups water ½-1 pound rinsed chicken livers 5 stalks celery, diced 1 medium white or yellow onion, diced 4 cloves garlic, finely minced 1 tsp red pepper flakes Fresh herbs: 2 large sage leaves, 2 tbs minced parsley, 1 tsp minced lemon thyme (Alternative: 2 tsp poultry seasoning) 3 tbs olive oil or butter 2 tsp salt 4 thin slices provolone or swiss (optional and to taste) Steps]]> phytic acid in rice if you are using brown rice. 2. Sautee garlic and red pepper flakes for 30 seconds over medium heat; add onion; add celery about two minutes later. Sautee until the vegetables begin to soften. Sprinkle a teaspoon of salt over the vegetables as they cook. 3. Add chicken livers. Stir gently two or three times. They will not take more than ten minutes to cook. 4. As livers become cooked, break them up gently with a spatula or knife into small pieces. Do not mash them unless you are seeking a pate-like consistency. 5. Add parsley and lemon thyme. Toss. 6. Add liver mixture to rice. Toss. 7. Salt and pepper to taste. 8. Pour into buttered casserole dish (2 quart size). Pack down. Sprinkle with grated or thinly sliced provolone or Swiss. 9. Place in a 450-degree oven until cheese is melted. Bon Apetit! This post is part of Pennywise Platter.]]> tag:www.rebuild-from-depression.com,2010:/blog//1.440 2010-03-02T19:06:46Z 2010-03-04T04:50:56Z

Magnesium taurate may well fight your depression. I wrote about a study of mice where one group was magnesium-deprived and then thrown into a tank of water. In studies of mice, researchers consider them "depressed" if they do not swim...

Amanda Rose http://www.rebuild-from-depression.com/biography/biography.html The Form of Magnesium: "Fancy" Magnesium?]]> This post is part of Real Food Wednesday.]]> tag:www.rebuild-from-depression.com,2010:/blog//1.451 2010-02-25T14:43:51Z 2010-02-26T05:13:35Z

Is bologna healthy or a junk food? Ohhh, who comes up with these questions? All I can picture when I think of bologna is the bologna sandwiches I used to eat at my grandma's house on Wonderbread. Maybe it's the...

Amanda Rose http://www.rebuild-from-depression.com/biography/biography.html Rebuild from Depression I list top foods that fight depression. Many of the top foods are actually in bologna. Remember that bologna is basically a mash-up of all of the parts and pieces of beef they can't package any other way. Heck, bologna could well have just about anything in it and, somehow, that is actually what makes it somewhat nutritious (you see, I still have to qualify with "somewhat" because of that Wonderbread). In the graph below I present the vitamins and minerals of focus here at the Rebuild Blog for "bologna" based on data from the USDA nutrient database. So maybe if we pass up the Wonderbread, we should eat bologna for B-12. If so, I would probably still shop for quality. In fact, with the growing interest in gourmet grass fed beef items, you can even buy grass fed bologna these days. (Here is some bologna for $7.98/pound.) You can expect this beef to be leaner and it may have a bit more of the beneficial Omega 3 fatty acid (Omega 3 and grass fed beef). This post is part of Fight Back Friday.]]> tag:www.rebuild-from-depression.com,2010:/blog//1.434 2010-02-24T16:28:50Z 2010-02-24T19:31:16Z

I write about liver like I'm obsessed over it. I suppose I am. It may be nature's top depression-fighting food. Someone recently asked me about the iron content of liver. Any sort of liver -- beef liver, chicken liver,...

Amanda Rose http://www.rebuild-from-depression.com/biography/biography.html I write about liver like I'm obsessed over it. I suppose I am. It may be nature's top depression-fighting food. Someone recently asked me about the iron content of liver. Any sort of liver -- beef liver, chicken liver, lamb liver, pork liver -- is going to be a good source of iron. Above is a graph of the depression-fighting vitamins and minerals in beef liver (because that is a liver graph that happens to be handy). The iron content in the graph looks so sad and low but that is simply because liver is an incredible source of B vitamins and zinc. To put liver's iron content in perspective, the second graph lists the meat-based foods highest in iron. Liver fares well. (The data are from the USDA's nutrient composition database.) Check out a list of foods high in iron content. How to eat liver? Our favorite liver recipe is Mom's fried liver and onions. It is slightly breaded and flash fried. You might also want to check out ideas from Mom about what goes with liver and onions. ]]> tag:www.rebuild-from-depression.com,2010:/blog//1.436 2010-02-23T18:47:33Z 2010-02-24T13:33:25Z

Mom praises the simplicity of broth: So, you've already made your delectable broth [how to make bone broth]. You have a number of options, but don't forget to enjoy your broth just as it is. I tend to forget...

Amanda Rose http://www.rebuild-from-depression.com/biography/biography.html Mom praises the simplicity of broth: So, you've already made your delectable broth [how to make bone broth]. You have a number of options, but don't forget to enjoy your broth just as it is. I tend to forget this one because I love to use broth in a number of dishes that just insist on homemade bone broth. Last year I was sick for a week, not eating anything. There comes a point where you know you'd better put something in that tummy or you're going to be sick for a lot longer. I went to the fridge. Ugh, food! Then my eyes fell on the jar of broth that had not been used up since I wasn't cooking. I warmed it up a bit and poured it into a cup. It is amazing how that stuff went down! My cup of broth was the best thing in the house for the next week. I added a bit of garlic salt and a sprinkle of pepper once my appetite really kicked in. My energy and sense of well-being immediately improved. And, no wonder! Broth is full of water-soluble vitamins and minerals all ready to be absorbed into your bloodstream. My body was really happy. Even if you are not sick, this broth pick-me-up is a God-send. Have a cup in the mid morning or mid afternoon slump. You'll get more of a boost with this than with caffeine or sugar and you won't have any bad side effects with the broth. Consider taking warm broth with you on a day trip, a picnic, in your brown bag for the morning coffee break. Have a cup with your breakfast. Sneak it in wherever you can. Your improved health and energy level will be quite apparent. Even though I have given you simple soup ideas for using up your broth stash, don't forget the humble cup of broth. This post is part of Real Food Wednesday.]]> tag:www.rebuild-from-depression.com,2010:/blog//1.430 2010-02-18T22:06:08Z 2010-02-19T04:48:21Z

Most of us like a good hamburger and if we can justify it for its Omega 3 content, then I am all for that. How much Omega 3 is in beef? To some degree, it depends. Generally speaking however, the...

Amanda Rose http://www.rebuild-from-depression.com/biography/biography.html Commercial beef versus grass fed beef One of the reasons people eat grass fed beef is because of the higher content of omega 3 in the beef. The graph below is a good demonstration of the decline in Omega 3 fatty acids the longer the beef cattle is off pasture. The content of EPA in particular, which is the main Omega 3 fatty acid recommended to fight depression, is basically gone after three months. It is important to note that even though Omega-3 fatty acids are present in the muscle of a grass fed steer, that steak is not an Omega-3 super food. A 100 gram steak (about 3.5 ounces) from a grass fed steer has about 100 milligrams of Omega-3 fatty acids. In contrast, fish and seafood have very high levels of Omega 3 fatty acids. Beef finished on flax seed and Omega 3 A second alternative that some local farmers promote is finishing the cattle on Omega 3 flax seed to increase the Omega 3 in the beef. I am told by a flax industry expert that such feeding increases the ALA in the meat, the same fatty acid found in flax seed. However, she also reported that the meat tends to be grayish, suggesting to me that the oils could be rancid. It is also cheaper simply to eat the flax seed. Flax seed feeding works well in the case of Omega 3 chicken eggs because chicken convert the ALA into DHA, a form of Omega 3 fatty acids that may help postpartum depression. In general, enjoy the burger for the iron and B vitamins. Any Omega 3 is a bonus. This post is part of Fight Back Friday.]]> tag:www.rebuild-from-depression.com,2010:/blog//1.426 2010-02-17T19:59:05Z 2010-02-03T22:05:54Z

Beef liver (and other animal livers) are extremely high in vitamin B12 and are great tools to fight a B12 deficiency. Note below that 100 grams (about 3.5 ounces) of beef liver has 29 times the recommended intake of...

Amanda Rose http://www.rebuild-from-depression.com/biography/biography.html Beef liver (and other animal livers) are extremely high in vitamin B12 and are great tools to fight a B12 deficiency. Note below that 100 grams (about 3.5 ounces) of beef liver has 29 times the recommended intake of vitamin B12. It is also a great source of other nutrients. Try to eat liver two or three times a week until your B12 levels increase. You should begin to get your energy back and if you have suffered from depression you may find that, indeed, liver is a great food to fight depression. If you are struggling with ways to eat it, liver and onions is absolutely the best way to eat it fresh. Check out Mom's recipe for flash fried beef liver for our favorite recipe. What goes with liver and onions as a side dish? I asked Mom and she answered. Read more on the fat content of beef liver and more about the nutritional value of beef liver. ]]> tag:www.rebuild-from-depression.com,2010:/blog//1.439 2010-02-16T18:00:07Z 2010-02-17T06:47:56Z

Low magnesium may be aggravating your depression. We know that if we deprive mice of magnesium, they begin to show signs of depression. If you are feeling a bit like a deprived mouse these days, you can do a trial...

Amanda Rose http://www.rebuild-from-depression.com/biography/biography.html Low magnesium may be aggravating your depression. We know that if we deprive mice of magnesium, they begin to show signs of depression. If you are feeling a bit like a deprived mouse these days, you can do a trial run of magnesium to see if you get a boost. You are unlikely to take in toxic levels of magnesium in the process because, quite frankly, too much magnesium will give you diarrhea. How much is too much? Your need for magnesium depends on your diet however several studies have had good outcomes with 160 mg of magnesium citrate (Kuti 1970), though others have used up to 400 mg of magnesium lactate (Barthelemy 1980) and 500 mg of magnesium aspartate (Abraham 1984), all highly absorbable forms of magnesium. In the book, "The Miracle of Magnesium," Dr. Carolyn Dean recommends magnesium dosage by body weight (p. 225): 3 to 4.5 mg magnesium per pound of body weight. If you weigh 200 pounds, you would consume 600-900 mg magnesium per day. Again, you will have clear body signs if that dosage is too much. Children should receive about twice that dosage per pound because of their lower body weight and growth requirements. There are tests that allow you to track your magnesium levels (I discuss some in the book) but if you are struggling with depression today, I would simply start taking a magnesium supplement and it may bring you some relief. This post is part of Real Food Wednesday.]]> tag:www.rebuild-from-depression.com,2010:/blog//1.441 2010-02-15T17:01:10Z 2010-02-15T17:08:08Z

Our international sales option has been down for a few weeks. If you have tried to order, you may do so now. The Rebuild book ships free in the U.S., for $3 to Canada, and for $8 elsewhere. The phytic...

Amanda Rose http://www.rebuild-from-depression.com/biography/biography.html Rebuild Market. In the meantime, we are chugging along here enjoying a nice spring-like week here in the Sequoia National Forest. I have been getting exercise and vitamin D working on the old road near "the lost road" each day after some hours of focus on this computer. Here's one of the views near the lost road: ]]> tag:www.rebuild-from-depression.com,2010:/blog//1.438 2010-02-11T19:51:37Z 2010-02-12T05:06:19Z

A marinated tomato salad with peppers, onions, olives, garlic, capers and more is the perfect way to showcase your favorite unrefined extra virgin olive oil. We have had this particular tomato salad on warm summer evenings on our back...

Amanda Rose http://www.rebuild-from-depression.com/biography/biography.html A marinated tomato salad with peppers, onions, olives, garlic, capers and more is the perfect way to showcase your favorite unrefined extra virgin olive oil. We have had this particular tomato salad on warm summer evenings on our back deck overlooking the Sequoia National Forest. Red wine and a piece of sourdough bread dipped in extra virgin olive oil is all you need for olive oil nirvana. I long for this salad now here in the middle of winter as I enter it into the olive oil recipe contest at Nourished Kitchen sponsored by Chaffin Family Orchards. The recipe calls for vine-ripened heirloom tomatoes though vine ripened hybrids make a fine compromise. The salad gets its beauty from the tomato and assorted pepper colors - green, yellow, and red. Ribbons of fresh basil add visual contrast as well as great summer flavor. ]]> Ingredients 4 large vine-ripened heirloom tomatoes 3 small bell peppers in green, yellow, and red ½ red onion 1 small can of salad olives 4 cloves minced garlic Handful of basil leaves, cut into ribbons 2 tablespoons capers Juice of half a lemon ½ cup unrefined extra virgin olive oil Salt and pepper to taste Garnish with freshly grated Parmesan cheese. As with any memorable recipe that stands on fine ingredients, these ingredients and proportions are highly flexible. Change any of this to fit your taste and the availability of produce. Ideally, your peppers will have thick walls to give the salad extra crunch. You could use one large yellow pepper in place of the three small peppers. A green or red pepper will work as well but won't add quite the color of the yellow bell. Make this salad at least one hour before serving so that the flavors blend well. Allow it to sit at room temperature for maximum flavor. Make enough for one meal; refrigeration dulls the taste of the fine ingredients. Steps 1. Cube the tomatoes and bell peppers. 2. Thinly slice the red onion and place all in a bowl. 3. Add the rest of the ingredients and lightly but thoroughly toss your salad. All of the vegetables should be well coated in the extra virgin olive oil, but do not toss them so much that the vegetables become bruised. You want them all to hold their shapes. Enjoy this salad with a hunk of crusty sourdough and a glass of Merlot. Add a sizzling steak for an impressive meal. This post is part of Fight Back Friday.]]>