Food and Mood

Flash! Fish, walnuts and avocado contain a natural antidepressant—Omega 3 fatty acids. Dr. Joseph Hibbeln , the National Institutes of Health researcher who helped first identify the link between Omega-3 fatty acids and depression, reveals new research indicating that eating fish may reduce violence in society. Studies have confirmed that OMEGA 3 supplements can be used to successfully treat depression and reduce violence. Prison populations, for example, were recruited in a study that revealed a 37% decrease in violent episodes with those subjects who took Omega 3 supplements. So if you have recurrent feelings of anger, eating avocados and fish or supplementing with Omega 3s may be just what the “doctor orders.”
by Cesar Bujosa, Psychiatric Social Worker

Cooking with The Top 10 Fall Powerfoods

By Karen Ferries and Diane Weustman, Nutritionists

APPLES: The fiber and the phyto (“plant”) chemicals in an apple peel have been shown to lower cholesterol.
* Cooking Tip: Choose any color or apple variety to make applesauce.

BROCCOLI : A cousin to cauliflower, broccoli is a nutrition powerhouse with vitamin B and potassium.
* Cooking Tip: Stir-fry broccoli with garlic and olive oil for a quick vegetable dish.

GARLIC: Raw or cooked garlic is great for lowering cholesterol . Look for firm garlic bulbs at the grocery store. * Cooking Tip: Don’t overbrown garlic or it will turn bitter. Better yet, cook garlic in the microwave.

GRAPES: A naturally nutritious and low calorie fruit, grapes are packed with potassium , which helps regulate the heart.
* Cooking Tip: Frozen grapes make an easy, no fat snack; rinse and dry well before freezing (for up to 3 months).

PEARS: Rich in potassium and the antioxidant vitamin C , pears also provide more than half of the daily recommended value for fiber. Unlike most fruit, pears are ripe when they’re still a little firm.
* Cooking Tip: A dd a sliced pear to a green salad or bake with brown sugar.

POTATOES: High in potassium and fiber , potatoes can be eaten for any meal. Make sure to leave the potato unpeeled as a potato skin has the fiber, flavor, vitamin C, and vitamin B6. Look for different colors (red or blue) and shapes (fingerlings) at the supermarket.
* Cooking Tip: Steam, not boil, potatoes to retain their nutritional value.

PUMPKINS: This vitamin A rich fruit protects against heart disease. Vitamin A, an important antioxidant, is good for the immune system. Choose a smaller pumpkin over a larger one for a sweeter taste.
* Cooking Tip: Bake pumpkin seeds for a nutritious high fiber, low calorie snack.

WINTER SQUASH: Chock full of vitamin A and available in many colors and shapes , common varieties of winter squash include acorn, butternut, and hubbard.
* Cooking Tip: Bake winter squash with olive oil, black pepper, and seasonings (peel it after cooking to make the job easier).

TURNIPS: The entire turnip, which looks like a white beet with purple on the stem end, can be eaten. Choose turnips with the green leafy tops attached – the greens are a good calcium source for building strong bones.
* Cooking Tip: Grate a raw peeled turnip for a new twist in a salad.

YAMS: Grown beneath the ground, a yam is low in calories and has no fat .
* Cooking Tip: Make a batch of mashed yams (the same way as mashed potatoes); add maple syrup or honey for sweetness.

Announcements from our Housing Works Family

* Our own Julie Pena, MSW , who has been a case manager here at 13th Street for a number of years is moving on! Her new position will be Director of Womens Transitional Housing, located in East New York. We want to wish her the best of luck in her new positon!

* Welcome to our new staff members , Alyssa Fradenberg and Jennifer Kanoff. Both are new social workers starting September 5 th.

* Announcing the Step2Life Program! Step2Life is a new and innovative evening program designed to enhance your standard of living and promote a healthier way of life! Look for flyers, or ask your case manager for more information.

* The Hudson River Cruise to benefit for HW Transgender Community will be on 9/9 from 6 to 9 PM on the Circle Line @ Battery Park. Tickets are $20 in advance and $30 at the baot. For more info, call Arlene Hoffman @ 212.645-8111 X 109 or Jon-David Settell @ 212.645.8111 x 110 or Barbara Cassis @ 718-827-8100 x 154