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Yes, you really can eat your way to happiness, but perhaps not in the way you might first imagine. By "happiness," I mean lasting happiness, not the fleeting kind of sensory happiness that might be experienced from sucking the cream filling out of a twinkie. And that's the distinction that really matters here: When I talk about happiness, I'm talking about sustainable happiness, not a brief moment of spurious excitement that soon reverses itself and leads to depression.
You see, a lot of people try to eat their way to happiness by eating the "instant joy" foods like ice cream, donuts, cookies and yes, even twinkies. Sugar can, indeed, make us momentarily uplifted because this refined molecule temporarily boosts blood sugar and actively alters brain chemistry. But like any drug, the depression after it wears off is far worse than the brief happiness it appeared to give us. And in the worst cases, we sometimes fall into a pattern of treating that mental rut with yet another hit of sugar to try to keep the happiness going.
This downward cycle of sugar dependence leads us to long-term obesity, diabetes and depression.
As author Timothy Brantley says in The Cure: Heal Your Body, Save Your Life: "How did these foods affect their moods? Food Group A (Standard American Diet). The subjects all had radical energy fluctuations, staying in a cycle of having to manipulate to produce quick energy after a radical drop. The subjects all remarked that they never realized how addicted they were to sugar and other stimulants, like caffeine, simply to function. The roller-coaster effect on their energy swung them into high and low moods, and many of them got sick consistently."
The Standard American Diet is obviously not the solution we're looking for. But what works better?
Foods for long-term happiness
Fortunately, there are a huge number of other foods that promote long-term happiness. That's what this article is about: Sharing with you the good news on foods that can support healthy moods and promote a positive outlook on life for the rest of your life.
And I have to say that list starts with omega-3 oils. High-quality omega-3s provide one of the most powerful and sustainable boosts to healthy moods of any commonly-available food.
Read up on omega-3s at _NaturalPedia:naturalpedia.com/omega-3s.html
You can get omega-3 oils from fish, quality marine oil supplements like Moxxor, chia seeds, flax seeds and other quality nutritional supplements.
Beware of grocery store foods that claim to be "made with omega-3s" because the actual quantity of omega-3 oils in those foods is usually so tiny that it hardly matters to your daily nutritional intake.
Enjoy healthy nuts
Pecans are extremely beneficial to supporting not just healthy moods but healthy brain function as well. It's the oils in the nuts that do the trick. Read more at naturalpedia.com/pecans.html
Other nuts can also be strongly supportive of healthy moods in the long term: Almonds, pistachios, macadamia nuts and walnuts all have powerful health-supporting properties that affect brain function and therefore mood experiences, too. Eat more raw nuts and you'll create better brain balance for the long term!
Adaptogens and green tea
Green tea seems to provide a subtle mood lift without all the problems of typical stimulants. Just make sure you're getting decaffeinated green tea, and check your source to make sure it doesn't suffer from fluoride contamination (some green tea products grown in certain countries have been known to carry a lot of fluoride).
Adaptogenic herbs are also very, very good at helping your neurology better handle stress. This can often translate into an easier day, reduced stress and improved moods. Adaptogens include ginseng, ashwagandha, rhodiola, cordyceps mushroom and many others.
Learn more about adaptogens at NaturalPedia_http://www.natural...
Herbal tonics for mood support
While we're in the realm of herbs, there are several herbal tonic products that are well known to help support healthy moods. St. John's Wort has been clinically shown to work as well as antidepressant drugs to ease symptoms of depression. I usually take it with dandelion or yellow dock to provide additional liver support.
Learn more about St. John's Wort at NaturaPedia_http://www.naturalpedia...
Several Traditional Chinese Medicine herbal formulas are also known to help support healthy moods. Chinese herbs are always used in combination, never in isolation, but one herb that's found in many mood-supporting formulas is Bupleurum.
The history and use of this herb is quite fascinating. Check it out here_http://www.naturalpedia...
Eat lots of fresh fruits and veggies
In addition to the omega-3 oils, nuts and herbs mentioned here, focus on consuming large quantities of fresh fruits and vegetables. You simply cannot over-eat fresh fruits and vegetables, so eat all you want. They're loaded with mood-lifting nutrients that can also help prevent cancer, heart disease and diabetes.
Be sure to buy organic produce wherever possible!
What to avoid
This section can be summed up in just two words: Sugar, Caffeine.
Seriously. If you want to maintain healthy moods, it's crucial to avoid refined sugar and caffeine from all sources. That means no caffeinated coffee, no donuts, no cookies, no Pepsi, etc.
These two chemicals do more to destroy healthy moods in the long term than probably any other chemicals in the food supply. And yet, ironically, they are precisely the two chemicals that people reach for to try to get short-term mood lifts.
They do provide short-term boosts, much like a drug. Heroin might make you feel good in the short term, too, but it's highly addictive and causes huge health problems over the long haul. Sugar and caffeine are similarly addictive and problematic; except they're legal and you don't inject them with a syringe. (Well, at least I hope not.)
If you suffer from mood swings or depression right now, the first and most important change you need to make in your diet is to eliminate refined sugars and caffeine. The second change to make is to start bringing in mood-enhancing health foods such as omega-3s, raw nuts and lots of fresh produce.
But the really important step is to find new ways to enjoy your feed by expanding your experience of all the amazing tastes to be found in the universe of foods provided by Mother Nature. If you've never tried raw food cuisine, definitely check it out at a local raw food restaurant (or find a raw food chef in your area). You'll be amazed at the new spectrum of tastes and sensory experiences provided by raw foods -- and you'll experience huge long-term health benefits from the raw foods, too!
Stay happy with healthy foods
Yes, food can make you happy, but only if you focus on consuming health-enhancing foods that are natural, non-refined and packed with nutrients. Don't compromise your mental experience of life by turning to sugar, caffeine and other short-term stimulants. Or if you're on those right now, find ways to slowly transition off them while embracing some of the healthier choices I've covered here.
In the long term, you'll discover that healthy foods = healthy moods.
But give it time: It may take 30 days of eating right before you really feel the full effects with improved mood. Foods are not isolated chemicals that kick in right away. Transitioning to a healthier body and brain with healthy food takes some time. But it's time well spent. After all, you get to eat your way to a more positive outlook on life. And that sounds kinda fun anyway, doesn't it?
參考譯文：
是的，食物真的可以使人快樂，隻是可能和你想的不太一樣。我所謂的「快樂」是長久的快樂，而不是口中充滿奶油派時，這種短暫的、感官上的刺激。這之間的分別非常重要：我所提到的快樂，是持續性的快樂，而不是過後即會使人感到憂鬱的短暫性刺激。
很多人喜歡吃可以「立即使人感到快樂」的食物，如冰淇淋、甜甜圈、餅(bing)幹(gan)及(ji)奶(nai)油(you)派(pai)等(deng)。糖(tang)分(fen)確(que)實(shi)可(ke)以(yi)使(shi)人(ren)短(duan)暫(zan)地(di)提(ti)振(zhen)精(jing)神(shen)，因(yin)為(wei)這(zhe)種(zhong)精(jing)製(zhi)的(de)成(cheng)分(fen)可(ke)以(yi)暫(zan)時(shi)提(ti)升(sheng)血(xue)糖(tang)濃(nong)度(du)，改(gai)變(bian)大(da)腦(nao)的(de)化(hua)學(xue)變(bian)化(hua)。但(dan)是(shi)就(jiu)如(ru)同(tong)藥(yao)物(wu)一(yi)樣(yang)，當(dang)短(duan)暫(zan)的(de)快(kuai)樂(le)消(xiao)退(tui)之(zhi)後(hou)，隨(sui)之(zhi)而(er)來(lai)的(de)負(fu)麵(mian)情(qing)緒(xu)往(wang)往(wang)影(ying)響(xiang)更(geng)大(da)。最(zui)壞(huai)的(de)情(qing)況(kuang)是(shi)我(wo)們(men)可(ke)能(neng)會(hui)因(yin)此(ci)掉(diao)入(ru)莫(mo)名(ming)的(de)陷(xian)阱(jing)，反(fan)複(fu)地(di)以(yi)糖(tang)分(fen)維(wei)持(chi)精(jing)神(shen)上(shang)的(de)刺(ci)激(ji)。
這種依賴糖分的惡性循環長期下來即會使人肥胖、罹患糖尿病及憂鬱症。
如同《救命療法》(The Cure: Heal Your Body, Save Your Life) 一書的作者提摩西布朗特利在書中提到的一樣：這zhe些xie食shi物wu如ru何he影ying響xiang人ren們men的de情qing緒xu？采cai用yong一yi般ban美mei式shi飲yin食shi的de人ren，體ti力li時shi好hao時shi壞huai，並bing且qie必bi須xu反fan複fu地di補bu充chong低di落luo的de能neng量liang。他ta們men都dou未wei發fa現xian自zi己ji已yi經jing過guo於yu依yi賴lai糖tang分fen及ji咖ka啡fei因yin等deng刺ci激ji物wu。大da幅fu波bo動dong的de體ti力li也ye使shi得de他ta們men的de情qing緒xu忽hu起qi忽hu落luo，很hen多duo人ren因yin此ci不bu斷duan地di生sheng病bing。
一般美式飲食顯然不是我們想要找的答案。但是還有更好的方式嗎？
可以維持快樂的食物
所幸實際上還有很多食物可以讓人維持長久的快樂。這篇文章的主旨即在於此：告訴你可以讓你的人生充滿正麵能量，並且增進正麵情緒的食物。
首先要介紹的就是 ω-3。優良的 ω-3 可以提供比其它食物更好的能量，而且持續更久。
前往 NaturalPedia 即可獲得更多有關 ω-3 的信息：naturalpedia.com/omega-3s.html
你可以從魚類、Moxxor 等高質量的魚油補充品以及奇異子 (Chia Seed)、亞麻籽等營養補充品中獲取優良的 ω-3。
要當心一般商場中聲稱「以 ω-3 製成」的食品，這些食品中的 ω-3 含量實際上可能非常少，對你的每日營養素攝取量沒什麼幫助。
有益健康的美味堅果
富含健康油脂的胡桃不僅可以維持正麵的能量，還可以增進大腦功能：
其它如杏仁、開心果、澳大利亞堅果及核桃等堅果也都可以長久且有效地維持正麵能量，並且都有強力的保健作用，可以增進大腦功能，常保身心健康。
適應原及綠茶
綠茶可以穩定情緒，避免一般刺激物可能造成的問題。隻是必須確定其中不含咖啡因或是受到氟化物汙染 (已知某些國家出產的綠茶製品含有大量的氟化物)。
適應原藥草 (Adaptogenic Herb) 則非常有益於神經係統，可以幫助紓解壓力，增進生活質量及正麵能量。常見的適應原包括人蔘、南非醉茄 (Ashwagandha)、紅景天 (Rhodiola) 及冬蟲夏草 (Cordyceps) 等。
前往 NaturalPedia 即可獲得更多有關適應原的信息:www.naturalpedia.com/adaptogens.html
可維持健康情緒的藥膳食補
既然我們已經提到中藥，那就來談論已知可以維持正麵情緒的藥膳食補。臨床上已經證實貫葉連翹 (St. John’s Wort) 的效用和抗憂鬱症藥物一樣，可以減輕憂鬱症的症狀。我通常會將其與蒲公英或是皺葉酸模 (Yellow Dock) 一起服用，以保護肝髒。
前往 NaturalPedia 即可獲得更多有關貫葉連翹的信息：www.naturalpedia.com/St_Johns_wort.html
xuduochuantongdezhongyaopeifangdouyouzhuyuweichizhengmiannengliang。zhongyaotongchangshijizhongyaocaohunhezaiyiqishiyong，conglaibuhuidandushiyong。henduoyonglaiweichizhengmiannengliangdepeifangdouhanyouchaihu (Bupleurum)。
這種藥草的曆史及用法非常有趣。詳情參訪：http://www.naturalpedia.com/Bupleurum.html
大量食用新鮮蔬果
除了 ω-3、堅果及中藥之外，大量食用新鮮的水果及蔬菜也是很好的選擇。新鮮的水果及蔬菜可以愛吃多少就吃多少；其中豐富的營養素除了可以提升正麵能量之外，也有助於預防癌症、心髒疾病及糖尿病等疾病。但是請盡可能購買有機的水果及蔬菜。
必須避免的食物
可以濃縮為兩個名詞：糖分及咖啡因。
如果你想維持正麵的能量，避免所有含有精製糖分及咖啡因的食物是很關鍵的。意思就是含有咖啡因的咖啡、甜甜圈、餅幹及百事可樂等都不能吃。
這兩種化學物質長期下來對於正麵能量的破壞，可比其它食物中的化學物質還要嚴重。所謂短暫的快樂即是這兩種化學物質的作用。
它ta們men確que實shi可ke以yi帶dai來lai短duan暫zan的de快kuai樂le，就jiu像xiang毒du品pin一yi樣yang。海hai洛luo因yin也ye可ke以yi讓rang你ni在zai一yi時shi之zhi間jian感gan到dao非fei常chang快kuai活huo，但dan是shi它ta非fei常chang容rong易yi上shang癮yin，而er且qie長chang期qi使shi用yong會hui造zao成cheng嚴yan重zhong的de健jian康kang問wen題ti。糖tang分fen及ji咖ka啡fei因yin具ju有you相xiang似si的de成cheng癮yin性xing及ji問wen題ti ─ 除了它們合法且不需要使用針頭注射以外。
如ru果guo你ni經jing常chang情qing緒xu不bu穩wen或huo是shi患huan有you憂you鬱yu症zheng，首shou先xian最zui重zhong要yao的de就jiu是shi在zai你ni的de飲yin食shi中zhong避bi免mian含han有you精jing製zhi糖tang分fen及ji咖ka啡fei因yin的de食shi物wu。第di二er則ze是shi食shi用yong可ke以yi改gai善shan情qing緒xu的de健jian康kang食shi品pin，如ru ω-3、生堅果及大量的生鮮蔬果。
danshizhenzhengzhongyaodeshizhaodaojinqingxiangshoudaziransuogeiyudetianranmeishidefangshi，rushengshiliaoli。niyidinghuiduishengshidequanxinkouganjiganguantiyangandaofeichangyayi，erqiechangqishiyongshengshiyefeichangyouyijiankang。
健康食品可常保快樂
所以，食物確實可以讓人感到快樂，但是隻有食用完全天然、不bu含han精jing製zhi成cheng分fen，而er且qie營ying養yang豐feng富fu的de健jian康kang食shi品pin才cai有you用yong。千qian萬wan不bu要yao為wei了le短duan暫zan的de快kuai樂le向xiang糖tang分fen及ji咖ka啡fei因yin等deng刺ci激ji物wu妥tuo協xie。如ru果guo你ni有you攝she取qu這zhe些xie成cheng分fen的de習xi慣guan，請qing盡jin可ke能neng想xiang辦ban法fa擺bai脫tuo它ta們men，試shi試shi我wo提ti的de這zhe些xie健jian康kang食shi品pin，然ran後hou慢man慢man改gai變bian飲yin食shi習xi慣guan吧ba。
長久下來，你就能感受到健康飲食與良好情緒的緊密關係。
但是羅馬不是一天造成的：你可能需要維持正確的飲食習慣長達 30 天之後心情才會開始有所改變；天然食物並不像化學藥劑一樣可以立即見效。以健康飲食改善身體及大腦健康需要一些時間，但是一切都是值得的；隻要吃得正確，你會人生的看法也會更積極正麵，聽起來不是很棒嗎？
相關閱讀：讓你快樂的食物
