{"id":175,"date":"2010-01-13T06:08:25","date_gmt":"2010-01-13T01:38:25","guid":{"rendered":"http:\/\/everywomanover29.wordpress.com\/?p=17"},"modified":"2010-01-13T06:08:25","modified_gmt":"2010-01-13T01:38:25","slug":"5-mediterranean-tips-for-a-great-mood","status":"publish","type":"post","link":"https:\/\/www.everywomanover29.com\/blog\/5-mediterranean-tips-for-a-great-mood\/","title":{"rendered":"5 Mediterranean Tips for a Great Mood"},"content":{"rendered":"<p>When it\u2019s wintery,   wet, cloudy, cold and gray, we are more prone to suffer from the Winter blues (also called seasonal depression or SAD).\u00a0 Of course, one way to improve your mood is get some sunshine and a trip to Greece would certainly do the trick here\u2026BUT another way is to take a look at what you\u2019re eating and consider incorporating some of the Mediterranean eating ways.\u00a0 A study published in 2009 in the <em>Archives of General Psychiatry<\/em> found that participants who followed a Mediterranean-style diet were 30% less likely to become depressed.\u00a0 So try these great tips:\u00a0\u00a0\u00a0<\/p>\n<p><strong>1.\u00a0 Use olive oil every day<\/strong> \u2013 its rich nutty flavor enhances so many foods, from salads to fish, to being drizzled over steamed veggies or rice.\u00a0 Pick extra virgin cold-pressed olive oil to get the most tasty oil and best health benefits.<\/p>\n<p>\u00a0<strong>2. Eat plenty of veggies and fruits \u2013 <\/strong>fresh is the key here and local and in-season if possible.\u00a0 Think of the color of the rainbow and make sure to include as many colors as you can on your plate, in order to get the diversity of beneficial nutrients.\u00a0<\/p>\n<p><strong>\u00a03.<\/strong> <strong>Eat fish a few times a week<\/strong> \u2013 also fresh if possible and not farmed (all the artificial colors and\/or antibiotics). One exception to fresh fish is canned sardines, mackerel or pilchards.\u00a0<\/p>\n<p>\u00a0<strong>4.<\/strong> <strong>Snack on nuts or use small amounts in your recipes<\/strong> \u2013 try pine nuts in a pesto sauce and keep soaked (and dehydrated) almonds, pumpkin seeds or walnuts on hand as a snack.<\/p>\n<p><strong>\u00a05. Eat whole grains<\/strong> \u2013 eat grains based on what you can tolerate. The Mediterranean diet includes pasta and bread, but if wheat is an issue for you (and it is for many with mood issues), you can enjoy brown rice, buckwheat or quinoa.<\/p>\n<p><strong>Low intake of meat (or not)?<\/strong><\/p>\n<p>I must add that the authors of the study did mention a low intake of meat. I spent a summer in Greece in my 20s and remember enjoying some wonderful grilled lamb chops! Also, meat is an excellent source of amino acids, which are the building blocks of neurotransmitters, which are so important for good mood.\u00a0 There is a proviso here:\u00a0 quality is so important, so select meat that is preferably grass-fed and free from hormones and antibiotics.\u00a0<\/p>\n<p><strong>Plenty of other health benefits too<\/strong><\/p>\n<p>And an added bonus is that the Mediterranean diet has been shown to be beneficial for a whole host of other health conditions \u2013 high blood pressure, heart disease, bone loss, colon cancer \u2013 as well as promoting a longer life!\u00a0 So eat real whole food in the style of the Mediterranean cultures to be your healthiest AND improve your mood.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>When it\u2019s wintery, wet, cloudy, cold and gray, we are more prone to suffer from the Winter blues (also called seasonal depression or SAD).\u00a0 Of course, one way to improve your mood is get some sunshine and a trip to Greece would certainly do the trick here\u2026BUT another way is to take a look at [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":"","_links_to":"","_links_to_target":""},"categories":[11],"tags":[],"class_list":["post-175","post","type-post","status-publish","format-standard","category-food-and-mood","entry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>5 Mediterranean Tips for a Great Mood - everywomanover29 blog<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.everywomanover29.com\/blog\/5-mediterranean-tips-for-a-great-mood\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 Mediterranean Tips for a Great Mood - everywomanover29 blog\" \/>\n<meta property=\"og:description\" content=\"When it\u2019s wintery, wet, cloudy, cold and gray, we are more prone to suffer from the Winter blues (also called seasonal depression or SAD).\u00a0 Of course, one way to improve your mood is get some sunshine and a trip to Greece would certainly do the trick here\u2026BUT another way is to take a look at [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.everywomanover29.com\/blog\/5-mediterranean-tips-for-a-great-mood\/\" \/>\n<meta property=\"og:site_name\" content=\"everywomanover29 blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/TrudyScottAntianxietyFoodSolution\" \/>\n<meta property=\"article:published_time\" content=\"2010-01-13T01:38:25+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.everywomanover29.com\/blog\/wp-content\/uploads\/2019\/09\/ans-blog-banner-1.png\" \/>\n\t<meta property=\"og:image:width\" content=\"600\" \/>\n\t<meta property=\"og:image:height\" content=\"160\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Trudy Scott\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@foodmoodexpert\" \/>\n<meta name=\"twitter:site\" content=\"@foodmoodexpert\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Trudy Scott\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.everywomanover29.com\\\/blog\\\/5-mediterranean-tips-for-a-great-mood\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.everywomanover29.com\\\/blog\\\/5-mediterranean-tips-for-a-great-mood\\\/\"},\"author\":{\"name\":\"Trudy Scott\",\"@id\":\"https:\\\/\\\/www.everywomanover29.com\\\/blog\\\/#\\\/schema\\\/person\\\/0992b9ecc4de889bd46f1226dc787b5b\"},\"headline\":\"5 Mediterranean Tips for a Great Mood\",\"datePublished\":\"2010-01-13T01:38:25+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.everywomanover29.com\\\/blog\\\/5-mediterranean-tips-for-a-great-mood\\\/\"},\"wordCount\":448,\"commentCount\":12,\"articleSection\":[\"Food and mood\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/www.everywomanover29.com\\\/blog\\\/5-mediterranean-tips-for-a-great-mood\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.everywomanover29.com\\\/blog\\\/5-mediterranean-tips-for-a-great-mood\\\/\",\"url\":\"https:\\\/\\\/www.everywomanover29.com\\\/blog\\\/5-mediterranean-tips-for-a-great-mood\\\/\",\"name\":\"5 Mediterranean Tips for a Great Mood - everywomanover29 blog\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.everywomanover29.com\\\/blog\\\/#website\"},\"datePublished\":\"2010-01-13T01:38:25+00:00\",\"author\":{\"@id\":\"https:\\\/\\\/www.everywomanover29.com\\\/blog\\\/#\\\/schema\\\/person\\\/0992b9ecc4de889bd46f1226dc787b5b\"},\"breadcrumb\":{\"@id\":\"https:\\\/\\\/www.everywomanover29.com\\\/blog\\\/5-mediterranean-tips-for-a-great-mood\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/www.everywomanover29.com\\\/blog\\\/5-mediterranean-tips-for-a-great-mood\\\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/www.everywomanover29.com\\\/blog\\\/5-mediterranean-tips-for-a-great-mood\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/www.everywomanover29.com\\\/blog\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"5 Mediterranean Tips for a Great Mood\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/www.everywomanover29.com\\\/blog\\\/#website\",\"url\":\"https:\\\/\\\/www.everywomanover29.com\\\/blog\\\/\",\"name\":\"everywomanover29 blog\",\"description\":\"Food, Mood and Women&#039;s Health \u2013 Be your healthiest, look and feel great!\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/www.everywomanover29.com\\\/blog\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/www.everywomanover29.com\\\/blog\\\/#\\\/schema\\\/person\\\/0992b9ecc4de889bd46f1226dc787b5b\",\"name\":\"Trudy Scott\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/cb2425d87e9b0ba4cc2ff64e50c46de9e516c5b62705b825d87e82ad8b6f17ef?s=96&d=mm&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/cb2425d87e9b0ba4cc2ff64e50c46de9e516c5b62705b825d87e82ad8b6f17ef?s=96&d=mm&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/cb2425d87e9b0ba4cc2ff64e50c46de9e516c5b62705b825d87e82ad8b6f17ef?s=96&d=mm&r=g\",\"caption\":\"Trudy Scott\"},\"description\":\"Food Mood Expert Trudy Scott is a certified nutritionist on a mission to educate and empower anxious individuals worldwide about natural solutions for anxiety, stress and emotional eating. Trudy is the author of The Antianxiety Food Solution: How the Foods You Eat Can Help You Calm Your Anxious Mind, Improve Your Mood and End Cravings and host of The Anxiety Summit now in its 6th season and called a \u201cbouquet of hope.\u201d Trudy is passionate about sharing the powerful food mood connection because she experienced the results first-hand, finding complete resolution of her anxiety and panic attacks.\",\"url\":\"https:\\\/\\\/www.everywomanover29.com\\\/blog\\\/author\\\/everywomanover29\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"5 Mediterranean Tips for a Great Mood - everywomanover29 blog","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.everywomanover29.com\/blog\/5-mediterranean-tips-for-a-great-mood\/","og_locale":"en_US","og_type":"article","og_title":"5 Mediterranean Tips for a Great Mood - everywomanover29 blog","og_description":"When it\u2019s wintery, wet, cloudy, cold and gray, we are more prone to suffer from the Winter blues (also called seasonal depression or SAD).\u00a0 Of course, one way to improve your mood is get some sunshine and a trip to Greece would certainly do the trick here\u2026BUT another way is to take a look at [&hellip;]","og_url":"https:\/\/www.everywomanover29.com\/blog\/5-mediterranean-tips-for-a-great-mood\/","og_site_name":"everywomanover29 blog","article_publisher":"https:\/\/www.facebook.com\/TrudyScottAntianxietyFoodSolution","article_published_time":"2010-01-13T01:38:25+00:00","og_image":[{"width":600,"height":160,"url":"https:\/\/www.everywomanover29.com\/blog\/wp-content\/uploads\/2019\/09\/ans-blog-banner-1.png","type":"image\/png"}],"author":"Trudy Scott","twitter_card":"summary_large_image","twitter_creator":"@foodmoodexpert","twitter_site":"@foodmoodexpert","twitter_misc":{"Written by":"Trudy Scott","Est. reading time":"2 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/www.everywomanover29.com\/blog\/5-mediterranean-tips-for-a-great-mood\/#article","isPartOf":{"@id":"https:\/\/www.everywomanover29.com\/blog\/5-mediterranean-tips-for-a-great-mood\/"},"author":{"name":"Trudy Scott","@id":"https:\/\/www.everywomanover29.com\/blog\/#\/schema\/person\/0992b9ecc4de889bd46f1226dc787b5b"},"headline":"5 Mediterranean Tips for a Great Mood","datePublished":"2010-01-13T01:38:25+00:00","mainEntityOfPage":{"@id":"https:\/\/www.everywomanover29.com\/blog\/5-mediterranean-tips-for-a-great-mood\/"},"wordCount":448,"commentCount":12,"articleSection":["Food and mood"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/www.everywomanover29.com\/blog\/5-mediterranean-tips-for-a-great-mood\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/www.everywomanover29.com\/blog\/5-mediterranean-tips-for-a-great-mood\/","url":"https:\/\/www.everywomanover29.com\/blog\/5-mediterranean-tips-for-a-great-mood\/","name":"5 Mediterranean Tips for a Great Mood - everywomanover29 blog","isPartOf":{"@id":"https:\/\/www.everywomanover29.com\/blog\/#website"},"datePublished":"2010-01-13T01:38:25+00:00","author":{"@id":"https:\/\/www.everywomanover29.com\/blog\/#\/schema\/person\/0992b9ecc4de889bd46f1226dc787b5b"},"breadcrumb":{"@id":"https:\/\/www.everywomanover29.com\/blog\/5-mediterranean-tips-for-a-great-mood\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.everywomanover29.com\/blog\/5-mediterranean-tips-for-a-great-mood\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/www.everywomanover29.com\/blog\/5-mediterranean-tips-for-a-great-mood\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.everywomanover29.com\/blog\/"},{"@type":"ListItem","position":2,"name":"5 Mediterranean Tips for a Great Mood"}]},{"@type":"WebSite","@id":"https:\/\/www.everywomanover29.com\/blog\/#website","url":"https:\/\/www.everywomanover29.com\/blog\/","name":"everywomanover29 blog","description":"Food, Mood and Women&#039;s Health \u2013 Be your healthiest, look and feel great!","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.everywomanover29.com\/blog\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Person","@id":"https:\/\/www.everywomanover29.com\/blog\/#\/schema\/person\/0992b9ecc4de889bd46f1226dc787b5b","name":"Trudy Scott","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/secure.gravatar.com\/avatar\/cb2425d87e9b0ba4cc2ff64e50c46de9e516c5b62705b825d87e82ad8b6f17ef?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/cb2425d87e9b0ba4cc2ff64e50c46de9e516c5b62705b825d87e82ad8b6f17ef?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/cb2425d87e9b0ba4cc2ff64e50c46de9e516c5b62705b825d87e82ad8b6f17ef?s=96&d=mm&r=g","caption":"Trudy Scott"},"description":"Food Mood Expert Trudy Scott is a certified nutritionist on a mission to educate and empower anxious individuals worldwide about natural solutions for anxiety, stress and emotional eating. Trudy is the author of The Antianxiety Food Solution: How the Foods You Eat Can Help You Calm Your Anxious Mind, Improve Your Mood and End Cravings and host of The Anxiety Summit now in its 6th season and called a \u201cbouquet of hope.\u201d Trudy is passionate about sharing the powerful food mood connection because she experienced the results first-hand, finding complete resolution of her anxiety and panic attacks.","url":"https:\/\/www.everywomanover29.com\/blog\/author\/everywomanover29\/"}]}},"_links":{"self":[{"href":"https:\/\/www.everywomanover29.com\/blog\/wp-json\/wp\/v2\/posts\/175","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.everywomanover29.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.everywomanover29.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.everywomanover29.com\/blog\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.everywomanover29.com\/blog\/wp-json\/wp\/v2\/comments?post=175"}],"version-history":[{"count":0,"href":"https:\/\/www.everywomanover29.com\/blog\/wp-json\/wp\/v2\/posts\/175\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.everywomanover29.com\/blog\/wp-json\/wp\/v2\/media?parent=175"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.everywomanover29.com\/blog\/wp-json\/wp\/v2\/categories?post=175"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.everywomanover29.com\/blog\/wp-json\/wp\/v2\/tags?post=175"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}