Ever wish there were a happy pill to spritz up your spirits when you're out of sorts? To make you laugh when you're feeling down? Or to calm your nerves when you're about to bite someone's head off? Well, get this: There are several things in your kitchen that might just do the trick, and they taste a lot better than any pill.

A Little Dessert: Sugar soothes us when we're stressed -- or at least it soothes stressed-out rats -- which are remarkably good models for stress in people. But before you race to the vending machine with a license to binge, know that while a little sugar may soothe rattled nerves, too much will re-rattle them by causing havoc with your blood sugar. Here are some treats that’ll give you just enough: 

· A small slice of angel food cake with 1/2 cup of strawberries
· 2 Fig Newman cookies and a 6-ounce glass of juice
· Fast Fruit-and-Chocolate Fondue:

     o 1 cup fresh strawberries
     o 1 peeled, sliced kiwi
     o 1/4 cup fat-free chocolate syrup

     Dunk fruit into syrup, lean back, and smile!

Toast and Jam: "Carbs raise levels of the feel-good brain chemical serotonin, which lifts our spirits," says Elizabeth Somer, RD, author of Food & Mood. That’s why we crave bread and other carbohydrates when we're down. Opt for whole-wheat bread and other whole-grain carbs, because they also help stabilize blood sugar levels -- unlike refined grains (white bread, pasta, rice), which send blood sugar on a roller-coaster ride, leaving you jittery, grumpy, and hungry. Get a happy serotonin boost from these snacks:

· Half a toasted whole-wheat English muffin or bagel with jam or honey
· A small bowl of oatmeal with some dried cranberries and a bit of brown sugar 
 
Yogurt and Eggs: Numerous studies show that getting more of the omega-3 fatty acid called DHA (docosahexaenoic acid) in your diet may boost your mood and your brainpower. Even people battling tough-to-treat depression may feel as much as 50% better when they get lots of DHA. To keep your chin cheerfully up, aim for 200 milligrams (mg) of DHA a day. Mix and match DHA-fortified foods like these:
 
 · 1 container Rachel's Wickedly Delicious Yogurt (32 mg of DHA) (I doubt we even get any of these products in Canada but to be aware and look for products listing DHA is doable.  I know I just bought a soy milk listing DHA.  And of course we can get the Omega 3 eggs.)
 · 1 Gold Circle Farm egg (150 mg)
 · 1 Oh Mama nutrition bar (115 mg)
 · 1 cup of Horizon Organic reduced-fat milk plus DHA (32 mg)
 · 1 unce Odwalla Soy Smart drink (32 mg)
 
Popeye's Fave: No wonder he was always in such a high-energy mood. Spinach is full of folate, a B vitamin that's a must for making feel-good serotonin. Like DHA, folate may help ease depression, according to researchers. So if you're trying to stay on the sunny side of life, make chowing down Popeye-style a habit. To get plenty of this happy green, (about 2 cups of cooked spinach) try these tasty tips:

· Add a 10-ounce packet of frozen chopped spinach to soups, stews, and casseroles, homemade or not.
· Use spinach instead of lettuce in sandwiches and wraps.
· Whip steamed chopped spinach into mashed potatoes.
· Make a meal of it: Pile your plate high with fresh baby spinach leaves, and top it off with a grilled chicken breast or broiled salmon fillet (another great source of  DHA).

Black Bean Dip: Black beans, like most legumes, are a nifty source of iron. And if you're low on iron -- as many active women are -- you may have trouble sleeping, or you might feel constantly tired, both of which can turn you into a major grouch. Here's how to help keep your iron levels - and your mood - up:

· Mix black beans with chopped spinach, roasted red peppers, and salsa as a dip for a toasted whole-wheat tortilla.
· Heat black beans with onions, garlic, and cumin and serve over brown rice.
· Toss black beans and turkey cubes into a salad (the heme iron in poultry and meat helps you absorb more of the non heme iron in beans).
· Add black beans to chili and soups.

Two quick tips:  To help your body absorb optimal amounts of iron, combine iron-rich foods with foods that are high in vitamin C - like tomatoes, broccoli, red peppers, and OJ.  But don't wash them down with coffee, tea, or milk; all three can block iron absorption.  I've read this a few times and that is why I bolded this - certain people I know need all the help they can get in the iron department.  So try some of this suggestions!

Happy foods have another big, big payoff besides brightening your outlook on life:  Taking care of your emotional health and well-being can make your RealAge up to 16 years younger.  So it's worth it, for lots of reasons, to try these foods when feeling like you need a boost.  Great ideas eh?!

Here are a few quotes to finish off the posting:

We can't become what we need by remaining what we are.  Max Dupree

Growth demands a temporary surrender of security.  Gail Sheehy

It's not the strongest of the species that survive, nor the most intelligent, but the ones most responsive to change.  Charles Darwin