The inspiration from today's post came from the sun himself. You might have noticed...he's not hanging around as much here lately. What a flake.
The shorter days can sometimes lead to a feeling of being...sluggish. Fatigued. Cranky. (No I am not talking about myself)
Okay, I might be talking about myself. But just today.
I wanted to share with you some research that is out about a link between depression and Vitamin B. A study published in the American Journal of Clinical Nutrition supports evidence for a link between depression and Vitamin B6 and B12 deficiencies. The study included about 3500 seniors, and found that as vitamins B6 and B12 were increased in the diet or through a supplement, depression rates decreased. The most success was noted in the group using supplements rather than getting their B vitamins solely from food sources.
This study supports the idea that a Vitamin B deficiency may be the culprit behind many symptoms of depression.
How much Vitamin B should you aim for?
- Vitamin B6- 1.3-1.7 mg/day*. Avoid a dose much higher than this, as excess Vitamin B6 can also be detrimental for your health.
- Vitamin B12- 2.4* micrograms per day
*The Institute of Medicine, Reported by Harvard School of Public Health
What foods contain these vitamins?
- B6- beans, poultry, fish, and veggies and fruits (especially dark, green leafies, papayas, oranges, and cantaloupe)
- B12- animal products, fortified breakfast cereals, enriched soy, almond, or rice milk
Because B12 is predominantly in animal products, it is a good idea for vegans to talk to their doctors about choosing a daily B12 supplement.
NOW, enough of that fancy business. I'm going to share with you my numero uno way for chasing the fall weather chills:
I based mine on a recipe from about.com, but tweaked a couple things to match my style: saucy and gluten free :)
Black Bean Vegetarian Chili (gluten free!)
- 2 cloves garlic, minced
- 1 small onion, diced
- 2 small sweet potatoes, peeled and chopped
- 2 medium carrots, sliced
- 1 red bell pepper, chopped
- 2 tbsp olive oil
- 1 15 ounce can black beans
- 1 15 ounce can diced tomatoes
- 1 15 ounce can tomato sauce
- 1 cup vegetable broth (GF-check the label)
- 1 tbsp chili powder (GF- McCormick's)
- 1 tsp cumin
- 1/2 tsp cayenne (or to taste)
- 1/2 tsp garlic powder (GF- McCormick's)
- 1/4 tsp black pepper
- salt, to taste
Sautee onions and garlic in olive oil for a minute or two, then add sweet potatoes, carrots and bell pepper until onions are soft, about 5-6 minutes.
Reduce heat to medium low, and add remaining ingredients, stirring to combine well.
Simmer, partially covered and stirring occasionally, for 20-25 minutes, until flavors have mingled and vegetables are cooked.
Makes 5 servings of homemade black bean chili.
Makes a great, come-home-from-work-and-warm-your-tummy kinda meal. Enjoy, and have a cozy night!
Peace, Love, and Veggies,