Rosalee Brown - DIETITIAN'S DESK

Many women can relate to feeling 'out of sorts' sometimes and having to drag themselves out of bed to face the day. Often, the reason is simply exhaustion, but sometimes we cannot put our finger on a reason for feeling lacklustre.

Apart from tiredness, there can be many reasons for feelings of fatigue and, if this becomes chronic, we should have a professional investigation. But fortunately, there are foods that can act as pick-me-ups. Foods rich in vitamin B12 and folic acid have an important role to play in preventing mood disorder and dementia. Foods, such as beans and leafy green vegetables, are good sources of folates. Vitamin B12 is found in animal foods.

Another reason for feeling low is poor weight management. A combination of the right mix from the six food groups in the Caribbean food chart, taken in the correct amounts and combined with physical activity, can start you on the road to feeling better. So, eat healthier and reduce your body fat.

Container kitchen garden

Why not make one of your exercise goals a kitchen garden? This can be done using containers if you don't have the space in the backyard. You will expend a significant amount of energy while taking care of your garden each day.

Vegetables, such as pak choi, string beans, tomatoes, sweet peppers and running beans, are manageable even for a city-dwelling person who goes to work daily. If my husband won't mind me writing about him, he is a busy professional who spends time in our kitchen garden each morning planting and tending to vegetables and herbs. This produce adds great flavour and variety to salads and other dishes.

If you have no idea about kitchen gardening, many experienced individuals abound who will be happy to give you advice, or you can call the local office of the Rural Agricultural Development Authority, or simply go online.

Correct portion

A dish of bean stew and steamed rice in correct portions is healthy and can be low in calories. A combination of fresh green vegetables from your garden can make a tasty salad eaten with low-fat meats, such as grilled chicken breast. For dessert, you could add to this meal fruits in season, such as garden cherries.

So, increase your intake of freshly harvested vegetables, eaten with lean meat, and you will be on your way to boosting your intake of folates and vitamin B12 as a mood pick-me-up. Add the sweat of planting and reaping the food yourself and you may just find the solution to your mood problems, The bonus could be body-fat reduction.

Rosalee M. Brown is a registered dietitian/nutritionist who operates Integrated Nutrition and Health Services; email: yourhealth@gleanerjm.com.

Steamed soy beans are just as tasty. - file