Wednesday 20th January 2021

Read the manual. Learning how to code command line interfaces. Discovered Typer. If I'd read the manual it would not have taken so long to figure out how to have a function invoked without entering a command and also not executing the callback if there's another command specifed. The code below included with a bunch of @app.command()'s did it...

def main(ctx: typer.Context):
    functon is invoked if no command entered.
    if ctx.invoked_subcommand is None:
        typer.echo(os.system('ls -p | grep -v /'))

Good Mood Foods to Add to Your Menu

Probiotics and Prebiotics

To reset your gut microbiome, increase the probiotics and prebiotics you eat. Probiotic-rich foods contain bacteria that help your body and brain. An animal study in 2017 from the University of Virginia School of Medicine indicated that Lactobacillus can reverse depression in rats. Similar findings have been established in humans.

Prebiotics are essentially food for probiotics. Probiotics break down prebiotics to form short-chain fatty acids that help reduce gut inflammation, block the growth of cancerous cells, and help the growth of healthy cells.

Certain species of gut bacteria have the ability to boost levels of brain chemicals such as gamma-aminobutyric acid (GABA), which may speed relief from depression and other mental health conditions.
Eat this:

Probiotics. Yogurt with active cultures (avoid yogurts high in added sugars), tempeh, miso, and natto (fermented soybean products), sauerkraut, kefir, kimchi, kombucha, buttermilk, and some cheeses such as cheddar, mozzarella, and Gouda.

Prebiotics. Beans and other legumes, oats, bananas, berries, garlic, onions, dandelion greens, asparagus, and leeks.

Foods Rich in Good Mood Vitamins

Many vitamins play key roles in preventing and easing depression. A deficiency in vitamin B12 and folate (B9) can contribute to a loss of brain cells which is associated with depression.

Vitamins B1 (thiamine) and B6 (pyridoxine), vitamin A, and vitamin C all play crucial roles in brain function and mood regulation.
Eat this:

Find B12 and folate in legumes, citrus fruits, bananas, avocados, leafy greens and crucifers, asparagus, beets, nuts, seeds, fish and shellfish.

Vitamins B1 and B6 in the foods in the B12 and folate section, as well as in soybeans and whole grains.

Vitamin A in sweet potatoes, carrots, spinach, and black-eyed peas.

Vitamin C in citrus, cantaloupe, strawberries, broccoli, cauliflower, Brussels sprouts.

Foods Rich in Iron and Good Mood Minerals

Iron, magnesium, and zinc all play vital roles in proper brain function, and deficiencies
in these minerals has been linked to depression in clinical studies. Several case studies in which patients were treated with 125-300mg of magnesium have demonstrated rapid recovery from major depression, often in less than a week.
Eat this:

Iron-rich foods. Shellfish, lean red meats and organ meats (in moderation), eggs, legumes, pumpkin seeds, broccoli, spinach, and dark chocolate (also in moderation).

Magnesium-rich foods. Avocados, bananas, dried apricots, nuts and seeds, legumes, whole grains, and some omega- 3-rich fish (such as salmon and mackerel).

Zinc-rich foods. Seafood (especially cooked oysters), lean beef, and poultry, with lower amounts found in beans (chickpeas and lentils), nuts, and whole grains.

Foods Rich in Omega-3 Fatty Acids

Omega-3s are crucial to mental health. But since we cannot produce them on our own, we must get our omega-3s from our diet. The three main omega-3 fatty acids are alphalinolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). EPA and DHA are the omega-3s most critical in mood disorders, so it’s particularly important to ensure that you get enough of them. Omega-3s lower inflammatory markers and protect neurons from excessive inflammation.
Eat this:

Cold-water fatty fish such as salmon, mackerel, tuna, herring, and sardines, contain high amounts of omega-3s. Trimmer fish like bass and trout are good sources, too.

Grass-fed beef contains more omega-3s than conventional beef.

ALA sources include edamame, walnuts, and chia seeds.

Omega-3- fortified foods on the market, especially eggs, milk, and yogurt.

Herbs and Spices

Many seasonings help the brain fight off free radicals and prevent oxidative stress, which can damage tissues. Pair them with the antidepressant foods to double their mood-boosting effects.
Eat this:

Saffron. A 2017 study revealed that 15 mg of saffron is as effective as 20 mg of Prozac in decreasing depressive symptoms. In animals, saffron increases levels of the good mood neurotransmitters glutamate and dopamine.

Oregano. Researchers have connected carvacrol, an active ingredient in oregano, with neuroprotective and antidepressant effects in animal studies, although to date, there are no such studies in humans.

Turmeric. A meta-analysis in 2017 found that curcumin, an active ingredient in turmeric, reduces depressive symptoms by adjusting brain chemistry and protecting brain cells against toxic damage that leads to depression.

Other mood-boosting herbs. Lavender, passionflower, and chamomile are all herbs that can be helpful for depression too. They’re easiest enjoyed as teas.


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