Combative mode...

Like most people, I have my good days and my bad days. Fortunately, my good days far outweigh my bad days. But I do know what it's like when the bad days keep piling up and everything becomes too much of a chore. When a couple of bad days turn into a week of bad days, into a month of bad days and all of a sudden you find yourself in a spot where nothing matters anymore. For me, that stopped when I said to myself 'enough is enough' and started talking with people, started taking more interest in the things around me. It wasn't easy; I had to force myself to do it.

Some people still think that depression is trivial and not a genuine health condition. They are wrong. Depression is a real illness with real symptoms, and it's not a sign of weakness or something you can 'snap out of' by 'pulling yourself together'. Sometimes it takes a concerted effort of medication and therapy but there are things you can do to help yourself. If you are feeling depressed, don't struggle on. Talk to someone, anyone. You have nothing to be ashamed of and nothing to fear. It's important to seek help from your doctor if you think you may be depressed. If you've been feeling low for more than a few days, take this short test to find out if you're depressed. Depression is quite common and affects about one in 10 of us at some point. It affects men and women, young and old.

Trying to find a diet to ease depression? Unfortunately, there's no specific diet that works for depression. No studies have been done that indicate a particular eating plan can ease symptoms of clinical depression. Still, while certain diets or foods may not ease depression (or put you instantly in a better mood), there is something to be said for a healthy diet in relation to mental health, as much as in relation to physical health. The healthier you feel, the more likely you are to go out and do something, which is the first step in dealing with, and overcoming, depression.

Damaging molecules, called free radicals, are produced in our bodies during normal body functions and these free radicals contribute to aging and dysfunction. Antioxidants such as beta-carotene and vitamins C and E combat the effects of free radicals. Antioxidants have been shown to tie up these free radicals and take away their destructive power. Studies show that the brain is particularly at risk for free radical damage. Although there's no way to stop free radicals completely, we can reduce their destructive effect on the body by eating foods rich in antioxidants as part of a healthy diet. Below is a list of foods that can help because of their antioxidants:

Apricots, Broccoli, Cantaloupe, Carrots, Collard Greens, Peaches, Pumpkin, Spinach, (Sweet) Potatoes, Blueberries, Grapefruit, Kiwi, Oranges, Peppers, Strawberries, Tomatoes, Nuts, Seeds, Wheat Germ, Whole Grains, Beans, Pulses, Peas, Lean Meat, Cheese, (Fatty) Fish, Milk and Yoghurt, Poultry, Soy, Seafood.

A bowl of yoghurt with some wheat germ, seasonal fruit (apricots, peaches, blueberries, strawberries) and flaxseeds or crushed brazil nuts makes a tasty breakfast. Top it with some grated dark chocolate (75% cocoa) for an extra boost in endorphins (the 'happy' hormone). Or replace the yoghurt with some cottage cheese or ricotta and whole grain bread or cracker bread. Have it with some freshly squeezed orange or grapefruit juice (with pulp) for an extra little lift.

For a light dinner try mixing some smoked mackerel with crumbly feta or young goats cheese, finely cubed red pepper and tomato, quinoa, couscous or chickpeas and some spinach that has been sauteed with one finely chopped onion and two cloves of minced garlic. Add loads of fresh herbs such as basil, thyme, oregano or mint to taste. For something that looks more filling, try adding a soft boiled egg or fried mushroom.

Fancy a snack, a pick-me-up, or a refreshing drink later on in the day? Try making a smoothie/milkshake with some fresh strawberries or blueberries, bananas, vanilla ice cream and some finely chopped pieces of dark chocolate (70% cocoa). Add in some wheat germs for a more filling drink.

This drink is full of antioxidants and endorphin increasing properties; brilliant if you are feeling 'a bit low'. Make sure that you drink plenty throughout the day (1.5 to 2 litre per day) but try to avoid great quantities of coffee and alcohol.

For a simple and quick tea, try this One Pot Pasta: add 350 gram pasta, 350 gram chopped tomatoes, chopped yellow pepper and finely sliced leeks, 1 finely chopped onion, 3 cloves of grated garlic, pepper and paprika and oregano or thyme (to taste), 2 sprigs of basil, a good splash of olive oil, 1 stock cube (vegetable or chicken) and 750 millilitre of water to a large pan. (Yes, one pan.) Bring to a boil on medium to high heat, stirring regularly. Once it comes to the boil, cook for a further 10 minutes whilst stirring. By the time the pasta is cooked it will have taken on all the flavour and the water should be reduced to form a nice sauce. Serve with some grated cheese and fresh basil. If you want to use wholemeal pasta, cook the pasta for slightly longer.

No meal is complete without a dessert and there are some wonderful options out there. One of my favourites combines sweet potato and pecans but you could substitute the sweet potato for pumpkin, if you want.

Sweet Potato Pie with Pecan Crumble

Ingredients:
For the pie crust

• 150 gram self-raising flour
• ½ teaspoon sugar
• 115 gram butter
• 2 tablespoons ice water

For the filling

• 700 gram (2-3) sweet potatoes, peeled and cut into 5 centimetre chunks
• 2 large eggs
• 60 grams of light brown soft sugar
• 3 tablespoons pure maple syrup
• ¼ teaspoon salt
• ½ teaspoon ground cinnamon
• ¼ teaspoon ground nutmeg
• 175 millilitre double cream

For the topping

• 100 gram light brown soft sugar
• 3 tablespoons butter
• 125 gram pecans
• 1 tablespoon double cream

Method:

For the pie crust

1. In a bowl, combine the flour, sugar, salt and butter and mix until the mixture resembles coarse breadcrumbs (it's okay if some of the butter is still slightly bigger in size)
2. Add the ice cold water and bring the dough together, add some more water if necessary (one teaspoon at a time) until the dough is crumbly but holds together when you squeeze it
3. Turn the dough onto some clingfilm, pat it down to a disk, cover with more clingfilm and leave to rest in the fridge for at least one hour
4. After one hour, place the dough on a floured piece of baking paper and roll the dough out to a 35 centimetre circle
• use your knuckles to press the edges of the dough firmly to prevent the dough from cracking when you roll it out
5. Pick up the baking paper and flip it over onto a 23 centimetre pie plate or flan dish and gently fit the dough into the bottom and along the sides of the dish, being careful not to stretch or tear the dough, before removing the baking paper
6. Trim the dough to a 2½ centimetre overhang and crimp this to form a rim
7. Prick the bottom of the pie crust all over with a fork and place in the fridge to cool for another hour
8. Preheat the oven to 180ºC, place the pie crust in the centre of the oven and bake for 20 minutes or until the crust is firm and golden and leave to cool completely

For the filling

1. Cover the sweet potatoes with water in a large pan, bring to a boil and cook until the potatoes are tender (about 15 minutes)
2. Drain the potatoes, puree in a food processor until completely smooth and leave to cool completely
3. Preheat the oven to 190ºC
4. In a large bowl, whisk the eggs, the brown sugar and maple syrup until smooth
5. Add the sweet potato puree, salt, cinnamon, nutmeg and cream and whisk until completely smooth
6. Pour the filling into the fully cooled pie crust and bake on the lowest rack in the oven for about 50 minutes or until the filling is set
• transfer the pie to a cooling rack after baking to cool for one hour, then place in the fridge to cool completely

For the topping

1. In a saucepan, melt the butter over medium heat and add the sugar and pecans
2. Cook the mixture until the sugar is fully dissolved and the mixture is 'smooth' (this will take about 3 minutes)
3. Stir in the tablespoon of cream and leave to cool for a couple of minutes
4. Pour the pecan mixture over the cooled pie and spread it evenly out with a knife or spatula
5. Leave the pie to cool for about 30 minutes until the topping has hardened
• Do not place the pie back into the fridge but leave it in a cool place for up to 6 hours (if you last that long...)

You might feel as if you are all alone in the world, but trust me when I say: 'You are not, there are people who know and understand exactly how you feel. Talk to them.'. The food I have mentioned will not magically 'cure' your depression but it might help you to feel better, more capable, more energetic. It will not happen overnight but stick with it.

Tea made from St John's Wort has been proven to help with depressions and might be helpful for you. If you would like to try this, make sure to discuss it with your doctor as the herb does affect some medications. It might also be a good idea to discuss a drastic change in your diet with your doctor as this could have implications for people with certain illnesses such as diabetes.

I won't end this post with my usual 'Enjoy' (although the food is very enjoyable) but with this: If you are feeling depressed, or have been diagnosed with clinical depression, talk to people about it. There is nothing to be ashamed of.

Be safe, take care of yourself, trust in your abilities.