From an interview with Julie Wood RN, GDHSc(NM), GDHSc(OH), Dip Aroma IAAMA 766 Nutrition Medicine Practitioner based on the Gold Coast, Queensland, Australia for my book How To Overcome Stress Naturally (Chapter 5).
Protein
Incorporating quality foods into your daily life will help you stay on an even keel. Protein encourages the production of dopamine and noradrenalin, which produces alertness, mental energy and faster reaction time. The effects of eating protein last about 2 – 3 hours.
If you have trouble sleeping make sure that you have your last protein meal several hours before you go to bed.
- Fish such as salmon, mackeral and sardines are rich in omega-3 fatty acid. Research has
shown that omega-3 is used for building neurotransmitters like serotonin in the brain and helps reduce depression and it also has anti-inflammatory properties.
- Sardines are also high in zinc and calcium – with their bones.
- Chicken and turkey are also recognised as being higher in their levels of tryptophan which naturally boosts serotonin levels (relax & calming).
- Lean red meat also has small amounts of tryptophan and tyrosine – another amino acid our brain requires and boosts serotonin (relax & calming).
- Oysters are high in zinc as is crab.
Vegetables
- Artichokes: This odd-looking vegetable is fat-free, a good source of complex carbohydrates, and contains fructooligosaccharides (FOS), a non-digestible fibre. The human body does not possess the enzymes required to break down FOS. However, bacteria found in the large intestine and colon does contain the enzymes. For this reason, artichokes are beneficial to people who experience bowel problems.
Artichokes are a good source of iron, potassium, magnesium, copper and manganese. They provide nearly 20 percent of the RDA for vitamin C, 23 percent of vitamin K and 17 percent folate. One artichoke contains around 76 calories.
- Broccoli: Research has proven broccoli has the potential to prevent cancer. That fact alone should make you want to eat it on a daily basis. Broccoli has also been proven effective in lowering the risk of heart disease and stroke.
Broccoli is rich in beta carotene, calcium, iron, folate, vitamin C and E, and zinc. Broccoli 
contains about 15 percent of tryptophan; an essential amino acid that aids in sleep and relaxation. Eat this food throughout the day and for an evening snack to keep your nerves calm and to obtain a peaceful sleep.
3 PRACTICAL STEPS FOR EACH DAY
Firstly, Love & Respect your body!
- Start Your Day with Protein – Have some salmon or sardines to boost alertness and faster reaction time. (protein encourages production of dopamine and noradrenaline) REMEMBER: The effects of eating protein last about 2-3 hours.
- Eat an Apple today – to boost your mental alertness
- Feeling tired? – eat some raisons which are rich in iron
Read more naturally healthy tips in my book
How To Overcome Stress Naturally by Tracey Stranger (BAppSci (Microbiology), 
GradDipMkt) Foreword by His Holiness The Dalai Lama
Chapter 5 – Change Your Food to Change Your Mood interview with Julie Wood
Next week… More Vegetables to Lift your Mood
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