“We hold these Truths to be self-evident, that all Men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness.”

These immortal words, written by Thomas Jefferson and stamped into the United States Declaration of Independence, July 4th, 1776, have been the siren song, the battle cry, the divine calling, the passionate, unerring belief of a liberated and prosperous people for over 200 years. It is a phrase men have fought, suffered, and lost their lives defending, and it represents the core belief of the greatest nation the world has every known. Our Founding Fathers did not write these words lightly, irreverently, or in haste. They were a group of men that believed so passionately in what they had written that they were willing to go to their graves, pledging “our lives, our fortunes, our sacred honor” as they signed their names to treason. “Life” and “Liberty” leave little room for debate, but the “pursuit of Happiness” has been the subject of much pondering throughout the brief history of our “City on a Hill.” U.S. Supreme Court Justice Stephen Johnson Field defined it as follows: “Among these inalienable rights, as proclaimed in that great document, is the right of men to pursue their happiness, by which is meant the right to pursue any lawful business or vocation, in any manner not inconsistent with the equal rights of others, which may increase their prosperity or develop their faculties, so as to give to them their highest enjoyment.” His interpretation defines it as the proverbial quest for the American Dream. But do material hardships in our lives necessarily dictate our happiness, or the pursuit of it? During this economic downturn, we might be challenged by our circumstances, even at times discouraged, but must our pursuit of happiness be lost? I think not.

If lately your personal pursuit of happiness has become difficult, if you find yourself mired in doubt, if it has become a struggle to maintain that upbeat mindset, fear not. The very food we eat can help us (or hinder us) in our eternal journey. If happiness has been elusive lately, a diet overhaul might be the key to kick-starting a smile and a buoyant spirit.

When considering a diet conducive to happiness, start by maintaining blood sugar levels. Avoid the highs and lows caused by fluctuating glucose by making protein a part of every meal. Protein is the ultimate happy food, causing dopamine and norepinephrine to be released in the brain, which increases energy levels and attentiveness. Foods such as chicken, fish, meat, eggs, nuts, and cheese will help the body achieve balance physically, which will in turn elevate our overall mood.

Tryptophan, an amino acid made famous by Thanksgiving Day couch crusaders, is found in foods such as turkey, fish, duck, beef, sunflower seeds, bananas, pineapple, tofu, crustaceans, and spinach. (Contrary to popular belief, it is most likely all of the carbohydrates and alcohol consumed with Thanksgiving Day dinner that make us sleepy, not just the hearty helping of turkey.) Once in the body, tryptophan converts to serotonin, which is responsible for regulating appetite, sleep patterns, and moods. Since the human body cannot manufacture tryptophan, including it in our diets is essential. Foods high in tryptophan actually act as natural antidepressants and can help control anxiety, obsessive/compulsive disorder, insomnia, dementia, Tourette’s syndrome, nightmares, headaches, and obesity… Any of which problems are sure to put one in a less than happy mental state.

Decreased serotonin levels can also lead to food cravings and overeating, which can cause lethargy and energy dips. Eating smaller, more frequent meals (300 to 500 calories) will keep the body functioning evenly all day, which will help us achieve our goals more easily, work more efficiently, and ultimately uplift us.

Four nutrients that have been found to elevate mood are omega 3 fats, vitamin B-12, vitamin D, and folic acid. Incorporating foods rich in these nutrients is a natural way to beat the blues. Cold water fish, flaxseeds, walnuts, and olive oil are all high in omega 3 fats, while spinach, blackberries, broccoli and Brussels sprouts are know for their high folic acid content. Milk is a great source of vitamin D, as well as salmon and sardines, while vitamin B-12 can be found in eggs, meat, liver, poultry, shellfish and milk products.

A diet lacking in fiber can wreak havoc on the digestive system, leaving us bloated and irritable. Let’s face it, there’s nothing that can regulate the mood like being regular! Including generous portions of fiber in the diet is sure to put a smile on one’s face. Stock up on dark green leafy vegetables, beans, lentils, peas, whole grains, nuts, seeds, prunes, raspberries, blackberries... and the T.P.!

For all of us chocoholics out there, great news! It is as we always suspected… Chocolate does make us happy! Research has shown that ingesting chocolate causes endorphins to be released in the brain, which in turn literally makes us feel happy. Chocolate also contains phenylethylamine, which works similarly to an amphetamine; theobromine, a stimulant; and tryptophan. We crave chocolate when we are stressed or feeling anxiety because it is a natural painkiller. Chocolate also contains small amounts of the lipid anandamide, which resembles tetrahydrocannabinol (THC), the chemical in marijuana that triggers the production of dopamine and increases feelings of pleasure or happiness. Chocolate cravings may even be the body’s way of telling us we are chemically out of balance. And there is nothing wrong with feeding those cravings in small doses. If a piece of gourmet chocolate elevates the spirit, go for it! Remember however, that moderation is key, and just a half an ounce of chocolate is enough to have you grinning like the Cheshire cat.

While I’ve never been one to advocate the drowning of sorrows, the American Journal of Clinical Nutrition reports that people who drink wine in moderation are significantly healthier and happier than those who drink heavily, as well as those who abstain completely. The publication’s studies also concluded that “moderate wine drinking also leads to an over-all, more optimistic sense of well being, positive attitude and observably healthier dietary and lifestyle choices.” Cheers to all of us who love wine; we are a happy bunch!

Food itself can become a springboard for becoming happier if we understand how our bodies were meant to function. Feeling good physically as a result of what we eat can only help us in our pursuit. But happiness is, at its core, a state of mind. It is a place we each have to reach individually, independent of our station in life, regardless of our finances, our health, or even each other. It is ultimately our choice to be happy. Life, Liberty, and the pursuit of Happiness - this was the proclamation of the Declaration of Independence. Benjamin Franklin said, “The Constitution only guarantees the American people the right to pursue happiness. You have to catch it yourself.” Our Founding Fathers understood that it was within the freedom to pursue our goals, our dreams, our ambitions that we would find true happiness. Cheers!

“Most folks are about as happy as they make up their minds to be.” Abraham Lincoln