http://www.rebuild-from-depression.com/blog/ en Copyright 2010 Thu, 11 Mar 2010 07:50:42 -0800 http://www.sixapart.com/movabletype/ http://blogs.law.harvard.edu/tech/rss 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. ]]> http://www.rebuild-from-depression.com/blog/2010/03/does_zoloft_sertraline_cause_v.html http://www.rebuild-from-depression.com/blog/2010/03/does_zoloft_sertraline_cause_v.html Depression Food and Nutrients Depression Talk depression Rebuild from Depression sertraline vitamin deficiency zoloft cause deficiency Thu, 11 Mar 2010 07:50:42 -0800 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. ]]> http://www.rebuild-from-depression.com/blog/2010/03/quinoa_iron_content.html http://www.rebuild-from-depression.com/blog/2010/03/quinoa_iron_content.html Iron amaranth clam phytates phytic acid quinoa iron Rebuild from Depression Wed, 10 Mar 2010 05:50:21 -0800 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. ]]> http://www.rebuild-from-depression.com/blog/2010/03/salmon_omega_3.html http://www.rebuild-from-depression.com/blog/2010/03/salmon_omega_3.html Omega 3 grilled salmon Monterey Bay Aquarium Ocean's Alive omega 3 and depression salmon salmon omega 3 Tue, 09 Mar 2010 13:40:36 -0800 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. ]]> http://www.rebuild-from-depression.com/blog/2010/03/oyster_nutrient_content.html http://www.rebuild-from-depression.com/blog/2010/03/oyster_nutrient_content.html Depression Food and Nutrients Iron B-12 depression buster food fried oyster recipe iron oyster minerals oyster nutrients Rebuild from Depression steamed oyster recipe zinc Thu, 04 Mar 2010 10:07:04 -0800 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]]> http://www.rebuild-from-depression.com/blog/2010/03/chicken_liver_and_rice_casserole.html http://www.rebuild-from-depression.com/blog/2010/03/chicken_liver_and_rice_casserole.html Ask Mom Depression Food and Nutrients chicken liver chicken liver and rice casserole Rebuild from Depression recipe Wed, 03 Mar 2010 08:39:26 -0800 The Form of Magnesium: "Fancy" Magnesium?]]> http://www.rebuild-from-depression.com/blog/2010/03/magnesium_taurate_for_depression.html http://www.rebuild-from-depression.com/blog/2010/03/magnesium_taurate_for_depression.html Depression Food and Nutrients amino acid chelated minerals magnesium and depression magnesium taurate magnesium taurine Rebuild from Depression Tue, 02 Mar 2010 11:06:46 -0800 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.]]> http://www.rebuild-from-depression.com/blog/2010/02/is_bologna_healthy_or_junk_food.html http://www.rebuild-from-depression.com/blog/2010/02/is_bologna_healthy_or_junk_food.html Bad Foods depression nutrition health healthy bologna junk food Omega 3 Rebuild from Depression vitamin B-12 Thu, 25 Feb 2010 06:43:51 -0800 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. ]]> http://www.rebuild-from-depression.com/blog/2010/02/liver_iron_content.html http://www.rebuild-from-depression.com/blog/2010/02/liver_iron_content.html Iron B vitamins beef liver chicken liver depression-fighting food lamb liver liver iron pork liver Rebuild from Depression Wed, 24 Feb 2010 08:28:50 -0800 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.]]> http://www.rebuild-from-depression.com/blog/2010/02/bone_broth_by_the_cup.html http://www.rebuild-from-depression.com/blog/2010/02/bone_broth_by_the_cup.html Ask Mom bone broth how to make broth Rebuild from Depression Tue, 23 Feb 2010 10:47:33 -0800 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.]]> http://www.rebuild-from-depression.com/blog/2010/02/omega_3_beef.html http://www.rebuild-from-depression.com/blog/2010/02/omega_3_beef.html Omega 3 flax beef grass fed beef omega 3 Omega 3 beef Rebuild from Depression Thu, 18 Feb 2010 14:06:08 -0800 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. ]]> http://www.rebuild-from-depression.com/blog/2010/02/beef_liver_vitamin_b12_deficie.html http://www.rebuild-from-depression.com/blog/2010/02/beef_liver_vitamin_b12_deficie.html B Vitamins beef liver nutrients beef liver vitamin B12 flash fried beef liver vitamin B12 deficiency Wed, 17 Feb 2010 11:59:05 -0800 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.]]> http://www.rebuild-from-depression.com/blog/2010/02/how_much_magnesium_for_depression.html http://www.rebuild-from-depression.com/blog/2010/02/how_much_magnesium_for_depression.html Depression Food and Nutrients Carolyn Dean depression and magnesium depression food Rebuild from Depression Tue, 16 Feb 2010 10:00:07 -0800 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: ]]> http://www.rebuild-from-depression.com/blog/2010/02/international_sales_available.html http://www.rebuild-from-depression.com/blog/2010/02/international_sales_available.html The Book Rebuild from Depression Mon, 15 Feb 2010 09:01:10 -0800 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. ]]> http://www.rebuild-from-depression.com/blog/2010/02/showcase_your_extra_virgin_oli.html http://www.rebuild-from-depression.com/blog/2010/02/showcase_your_extra_virgin_oli.html Chaffin Family Orchards extra virgin olive oil marinated tomato salad Nourished Kitchen recipe Thu, 11 Feb 2010 11:51:37 -0800 postpartum depression and iron is strong because postpartum women tend more often than the population at large to be deficient in iron. Diet is a great strategy to combat any iron deficiency. Your best dietary source of iron is actually clam. However, if you are wondering about spinach, clam may not be on your menu. Below is a figure that displays the content of iron in plant-based foods in data collected by the USDA. As a comparison, clam has 132 mg iron in 3.5 ounces. A complicating factor with getting iron from plant-based foods is that they have substances that block iron absorption. Spinach contains oxalic acid which will reduce the amount of iron you get from your spinach. You can try steaming your spinach to reduce the oxalic acid and help you absorb your iron. You can serve it with a high iron grain like quinoa. However, if you want to get the most iron out of that quinoa, read more about soaking grains to improve your absorption of iron. This post is part of Real Food Wednesday.]]> http://www.rebuild-from-depression.com/blog/2010/02/iron_content_in_spinach.html http://www.rebuild-from-depression.com/blog/2010/02/iron_content_in_spinach.html Iron iron content of spinach iron depression iron postpartum depression oxalic acid phytic acid Rebuild from Depression Tue, 09 Feb 2010 10:04:20 -0800