Protein in Beans

Protein: it's not just for bodybuilders. Dietician Nancy Waldek explains that the human body doesn't naturally store protein, so folks need to consume protein regularly through their daily diets to create, maintain, and fuel cells, via Piedmont Healthcare.

Since everybody has different activity levels and calorie needs, it should come as no surprise that the amount of protein you should eat in a day varies from person to person. According to Harvard, a person's Recommended Dietary Allowance for protein is 0.8 grams per kilogram of their body weight.

For example, a person weighing 130 pounds would have an RDA of 46.8 grams of protein per day. In order to calculate your personal RDA, Harvard says, you can multiply your own weight in pounds by 0.36. Animal sources might be high in protein, but they're also high in saturated fat, according to Livestrong.

Plant-based protein sources like beans provide an easy and healthy way to bypass unwanted fat content and still fulfill your daily protein quota.  READ MORE...

Mood Foods

With the sun showing up late and leaving early these days (seriously, why can't we get away with that), feeling not-so sunny yourself lately isn't an uncommon experience. For some, the dip in mood is minimal, but for others it can be debilitating. (If that's the case for you, it's a good idea to talk to a therapist who can give tips specific to managing seasonal depression.)

If you've looked into ways to boost your mood even a little bit, you've probably heard about serotonin, aka a neurotransmitter in the brain that's linked to better mood and overall satisfaction. Serotonin is a chemical made by nerve cells and communicates with other cells in the body. While it's certainly not the only chemical connected to mood regulation (dopamine, oxytocin, and endorphins all do too), it is an important piece of the feel-good puzzle. And get this: There are ways to boost your serotonin naturally through what you eat.

Neuroscientist and Cleaning Uo Your Mental Mess ($17) author Caroline Leaf, PhD, explains that serotonin is made from the amino acid tryptophan. (Yep, the same amino acid that can make you sleepy after eating Thanksgiving turkey.) "Tryptophan is found in many foods and may support the production of serotonin," she says, adding that more research needs to be done to really solidify the connection between diet and mood. (Although the research that does exist is extremely strong.)

With this in mind, there are five serotonin foods that are high in tryptophan that can easily be worked into your meals, according to Dr. Leaf.

5 serotonin foods to eat during winter and always
1. Eggs
Eggs top Dr. Leaf's serotonin foods list not only because they contain tryptophan but also because they're high in choline (a B vitamin) and protein. Choline is directly linked to supporting brain health, including mood, and protein gives the body energy. (Feeling run-down and sad often go hand-in-hand.)  READ MORE...