Need a few ideas for quick-fix summer lunches? How about 1) a Mission tortilla filled with low-fat ricotta cheese and fresh fruit, rolled into a wrap and served with watermelon cubes. 2) hummus dip with whole wheat pita wedges and strips of red bell pepper, served with a glass of OJ. 3) a chicken sandwich made with whole wheat bread, chicken breast, mango slices, and chutney, served with yogurt and fruit. 4) leftover salmon rolled into a tortilla with cilanto, hoisin sauce and some fresh ginger, served with a spinach salad. Remember to keep that mid-day meal light and low fat. Heavy meals leave you groggy and high-fat meals can trigger a brain chemical, called galanin, which sets you up for a pig out later in the day.

Think you sleep better on a full stomach? That’s a myth. Check out People Magazine’s Extra issue, January 2010, on page 68 I explain why eating too much actually interferes with a good night’s sleep. Have you found snacks or habits that help you sleep? If so, let me know.

Yet another reason to turn to food first to boost your mood: Researchers at the University of Las Palmas de Gran Canaria, Spain report that people who follow a Mediterranean-style diet rich in fruits, vegetables, whole grains, fish, and nuts, are least likely to become depressed. Whereas, researchers at Massachusetts General Hospital report that antidepressant medications might increase a woman’s risk for stroke. (Archives of General Psychiatry 2009;66:1090-1098/ Archives of Internal Medicine 169:2128-2139. )

I was on NBC’s Today show on Wednesday, December 16th, talking about a few of the tips in my latest book – Eat Your Way to Happiness. In case you missed the show, here is the clip. Let me know what you think.

http://today.msnbc.msn.com/id/34417749/ns/today-today_books/

The Huffington Post just published my article on Food for a Good Mood. What do you think?

http://www.huffingtonpost.com/elizabeth-somer/food-for-a-good-mood_b_397503.html

Want to know how to beat the holiday bloat? Check out this article in Forbes where experts, including yours truly, give their best advice! http://bit.ly/7pEKZr

Want to eat to be happy? I mean really happy? I talked with Lori Corbin, the Food Coach at ABC in Los Angeles, about just how to do that. Here is the clip. http://abclocal.go.com/kabc/video?id=7107495&pid=7107496