Treating Depression Right

Before getting into details on how to stop depression in a natural way of eating right food and doing the right exercises,lets understand about depression and what causes it,and how to help depression go away in long term.


Understanding Depression

Feeling down from time to time is a normal part of life. But when emptiness and despair take hold and won't go away, it may be depression. More than just the temporary "blues," the lows of depression make it tough to function and enjoy life like you once did. Hobbies and friends don’t interest you like they used to; you’re exhausted all the time; and just getting through the day can be overwhelming. When you’re depressed, things may feel hopeless, but with help and support you can get better. But first, you need to understand depression. Learning about depression—including its signs, symptoms, causes, and treatment—is the first step to overcoming the problem.

Feelings of helplessness and hopelessness:
A bleak outlook—nothing will ever get better and there’s nothing you can do to improve your situation.
Loss of interest in daily activities:
No interest in former hobbies, pastimes, social activities, or sex. You’ve lost your ability to feel joy and pleasure.
Appetite or weight changes: Significant weight loss or weight gain—a change of more than 5% of body weight in a month.
Sleep changes: Either insomnia, especially waking in the early hours of the morning, or oversleeping (also known as hypersomnia).
Irritability or restlessness: Feeling agitated, restless, or on edge. Your tolerance level is low; everything and everyone gets on your nerves.
Loss of energy:Feeling fatigued, sluggish, and physically drained. Your whole body may feel heavy, and even small tasks are exhausting or take longer to complete.
Self-loathing: Strong feelings of worthlessness or guilt. You harshly criticize yourself for perceived faults and mistakes.
Concentration problems:Trouble focusing, making decisions, or remembering things.
Unexplained aches and pains: An increase in physical complaints such as headaches, back pain, aching muscles, and stomach pain

Depression is a major risk factor for suicide. The deep despair and hopelessness that goes along with depression can make suicide feel like the only way to escape the pain. Thoughts of death or suicide are a serious symptom of depression, so take any suicidal talk or behavior seriously. It's not just a warning sign that the person is thinking about suicide: it's a cry for help.

Warning signs of suicide include:

* Talking about killing or harming one’s self
* Expressing strong feelings of hopelessness or being trapped
* An unusual preoccupation with death or dying
* Acting recklessly, as if they have a death wish (e.g. speeding through red lights)
* A sudden switch from being extremely depressed to acting calm and happy.


If you think a friend or family member is considering suicide, express your concern and seek professional help immediately. Talking openly about suicidal thoughts and feelings can save a life.

Depression in different people:

Depression often looks different in men and women, and in young people and older adults. An awareness of these differences helps ensure that the problem is recognized and treated.

Depression in Men:

Depressed men are less likely than women to acknowledge feelings of self-loathing and hopelessness. Instead, they tend to complain about fatigue, irritability, sleep problems, and loss of interest in work and hobbies. Other signs and symptoms of depression in men include anger, aggression, violence, reckless behavior, and substance abuse. Even though depression rates for women are twice as high as those in men, men are a higher suicide risk, especially older men. Depression in older adults is associated with poor health, a high mortality rate, and an increased risk of suicide, so diagnosis and treatment are extremely important.

Depression in Women:

Rates of depression in women are twice as high as they are in men. This is due in part to hormonal factors, particularly when it comes to premenstrual syndrome (PMS), premenstrual dysphoric disorder (PMDD), postpartum depression, and perimenopausal depression. As for signs and symptoms, women are more likely than men to experience pronounced feelings of guilt, sleep excessively, overeat, and gain weight. Women are also more likely to suffer from seasonal affective disorder.


Different types of Depression:


Bipolar Disorder: When Depression is Just One Side of the Coin

Bipolar Disorder: Signs, Symptoms, and Causes of Manic DepressionBipolar disorder, also known as manic depression, is characterized by cycling mood changes. Episodes of depression alternate with manic episodes, which can include impulsive behavior, hyperactivity, rapid speech, and little to no sleep. Typically, the switch from one mood extreme to the other is gradual, with each manic or depressive episode lasting for at least several weeks. When depressed, a person with bipolar disorder exhibits the usual symptoms of major depression. However, the treatments for bipolar depression are very different. In fact, antidepressants can make bipolar depression worse. For more info goto http://www.webmd.com/bipolar-disorder/bipolar-tv/default.htm


Major depression

Major depression is characterized by the inability to enjoy life and experience pleasure. The symptoms are constant, ranging from moderate to severe. Left untreated, major depression typically lasts for about six months. Some people experience just a single depressive episode in their lifetime, but more commonly, major depression is a recurring disorder. However, there are many things you can do to support your mood and reduce the risk of recurrence.

Seasonal affective disorder (SAD)

There’s a reason why so many movies and books portray rainy days and stormy weather as gloomy. Some people get depressed in the fall or winter, when overcast days are frequent and sunlight is limited. This type of depression is called seasonal affective disorder (SAD). Light therapy, a treatment that involves exposure to bright artificial light, often helps relieve symptoms.

Atypical Depression

Atypical depression is a common subtype of major depression. It features a specific symptom pattern, including a temporary mood lift in response to positive events. You may feel better after receiving good news or while out with friends. However, this boost in mood is fleeting. Atypical depression responds better to some therapies and medications than others, so identifying this subtype can be particularly helpful.

How to recover depression:

Just as the symptoms and causes of depression are different in different people, so are the ways to feel better. What works for one person might not work for another, and no one treatment is appropriate in all cases. If you recognize the signs of depression in yourself or a loved one, take some time to explore the many treatment options. In most cases, the best approach involves a combination of social support, lifestyle changes, emotional skills building, and professional help.

Ask for help and support

Ask for help and supportIf even the thought of tackling your depression seems overwhelming, don’t panic. Feeling helpless and hopeless is a symptom of depression—not the reality of your situation. It does not mean that you’re weak or you can’t change! Having a strong support system in place will speed your recovery. Isolation fuels depression, so reach out to others, even when you feel like being alone.

Make healthy lifestyle changes

Lifestyle changes are not always easy to make, but they can have a big impact on depression. Lifestyle changes that can be very effective include:

* Cultivating supportive relationships
* Getting regular exercise and sleep
* Eating healthfully to naturally boost mood
* Managing stress
* Practicing relaxation techniques
* Challenging negative thought patterns

Seek professional help

If support from family and friends, positive lifestyle changes, and emotional skills building aren’t enough, seek help from a mental health professional. There are many effective treatments for depression, including therapy, medication, and alternative treatments. Learning about your options will help you decide what measures are most likely to work best for your particular situation and needs.


Are antidepressants right for you?

Medication can help relieve the symptoms of depression in some people, but they aren’t a cure and they come with drawbacks of their own. Learning the facts about antidepressants and weighing the benefits against the risks can help you make an informed and personal decision about whether medication is right for you.

If you’re suffering from major depression, antidepressant medication, used under the guidance of a mental health professional, may relieve some of your symptoms. But antidepressants aren’t a silver bullet for depression. Medication doesn’t cure the underlying problem and is rarely a long-term solution. Not only do antidepressants come with significant side effects and dangers, but recent studies have also raised questions about their effectiveness.

Learning the facts about antidepressants and weighing the benefits against the risks can help you make an informed and personal decision about whether medication is right for you.

Common side effects of SSRI antidepressants:
* Anxiety
* Restlessness
* Dizziness
* Weight gain or loss
* Tremors
* Sweating
* Sleepiness
* Fatigue
* Dry mouth
* Diarrhea
* Constipation
* Headaches

Antidepressant warning signs

* Suicidal thoughts or attempts
* New or worse depression, anxiety, irritability
* Feeling agitated or restless
* Difficulty sleeping
* Aggression and anger
* Acting on dangerous impulses
* Other unusual changes in behavior

There is a danger that, in some people, antidepressant treatment will cause an increase, rather than a decrease, in depression and with it, an increased risk of suicide.

How to treat depression for long term:

So the best and safe way to treat depression is through giving the right food to the body, doing yoga especially meditation to calm the nerves and mind ,and finally setting a positive environment.

What the body needs:

The body needs some positive energy which comes through positive food that we intake and meditation.Which is also called as Prathyahara in Yoga Sutra written by the founder of yoga 'Patanjali' during India's Mauryan Period.He fills the sutra with his experiential intelligence which is priceless .

Food plays an important role in our day to day life, without which humans cannot exist in this planet. So that food helps us or destroys us depending on what we eat.


Foods for beating depression


Fish oils: Contain omega-3 fatty acids. Research has shown that depressed people often lack a fatty acid known as EPA. Participants in a 2002 study featured in the Archives of General Psychiatry took just a gram of fish oil each day and noticed a 50-percent decrease in symptoms such as anxiety, sleep disorders, unexplained feelings of sadness, suicidal thoughts, and decreased sex drive. Omega-3 fatty acids can also lower cholesterol and improve cardiovascular health. Get omega-3s through walnuts, flaxseed and oily fish like salmon or tuna.

Another top food for delivering imega-3 fatty acids is chia, and we currently recommend two sources for chia seeds:


Brown Rice: Contains vitamins B1 and B3, and folic acid. Brown rice is also a low-glycemic food, which means it releases glucose into the bloodstream gradually, preventing sugar lows and mood swings. Brown rice also provides many of the trace minerals we need to function properly, as well as being a high-fiber food that can keep the digestive system healthy and lower cholesterol. Instant varieties of rice do not offer these benefits. Any time you see "instant" on a food label, avoid it.

Brewer's Yeast: Contains vitamins B1, B2 and B3. Brewer's yeast should be avoided if you do not tolerate yeast well, but if you do, mix a thimbleful into any smoothie for your daily dose. This superfood packs a wide assortment of vitamins and minerals in a small package, including 16 amino acids and 14 minerals. Amino acids are vital for the nervous system, which makes brewer's yeast a no-brainer for treating depression.

Whole-grain oats: Contain folic acid, pantothenic acid and vitamins B6 and B1. Oats help lower cholesterol, are soothing to the digestive tract and help avoid the blood sugar crash-and-burn that can lead to crabbiness and mood swings. Other whole grains such as kamut, spelt and quinoa are also excellent choices for delivering brain-boosting nutrients and avoiding the pitfalls of refined grains such as white flour.

Cabbage: Contains vitamin C and folic acid. Cabbage protects against stress, infection and heart disease, as well as many types of cancers, according to the American Association for Cancer Research. There are numerous ways to get cabbage into your diet; toss it in a salad instead of lettuce, use cabbage in place of lettuce wraps, stir fry it in your favorite Asian dish, make some classic cabbage soup or juice it. To avoid gas after eating cabbage, add a few fennel, caraway or cumin seeds before cooking. Cabbage is also a good source of blood-sugar-stabilizing fiber, and the raw juice of cabbage is a known cure for stomach ulcers.

Also worth mentioning: Foods like raw cacao, dark molasses and brazil nuts (high in selenium) are also excellent for boosting brain function and eliminating depression.

Cashew Nuts:Cashew nuts are rich source of vitamin B complex. This stimulates the appetite and ensures body for the activeness and energy levels.

Vitamin B:The B-complex vitamins are essential to mental and emotional well-being. They cannot be stored in our bodies, so we depend entirely on our daily diet to supply them. B vitamins are destroyed by alcohol, refined sugars, nicotine, and caffeine so it is no surprise that many people may be deficient in these.

Here's a rundown of recent finding about the relationship of B-complex vitamins to depression:

Vitamin B1 (thiamine): The brain uses this vitamin to help convert glucose, or blood sugar, into fuel, and without it the brain rapidly runs out of energy. This can lead to fatigue, depression, irritability, anxiety, and even thoughts of suicide. Deficiencies can also cause memory problems, loss of appetite, insomnia, and gastrointestinal disorders. The consumption of refined carbohydrates, such as simple sugars, drains the body's B1 supply.Vitamin B1 is found in cashew nuts, oats, oranges, rice and yeast.

Vitamin B3 (niacin):Deficiencies of vitamin B3 can produce agitation and anxiety, as well as mental and physical slowness. Almonds, organ meats, whole grains, wild rice, mushrooms, soybeans, milk, yogurt, eggs and various green vegetables are all good sources of riboflavin.
Vitamin B5 (pantothenic acid): Symptoms of deficiency are fatigue, chronic stress, and depression. Vitamin B5 is needed for hormone formation and the uptake of amino acids and the brain chemical acetylcholine, which combine to prevent certain types of depression.
Vitamin B6 (pyridoxine): This vitamin aids in the processing of amino acids, which are the building blocks of all proteins and some hormones. It is needed in the manufacture of serotonin, melatonin and dopamine. Vitamin B6 deficiencies, although very rare, cause impaired immunity, skin lesions, and mental confusion. Vitamin B6, or pyridoxine, is commonly found in grains, legumes, vegetables potatoes, dairy products, eggs, fish, liver, meat and flour.

Vitamin B12: Because vitamin B12 is important to red blood cell formation, deficiency leads to an oxygen-transport problem known as pernicious anemia. This disorder can cause mood swings, paranoia, irritability, confusion, dementia, hallucinations, or mania, eventually followed by appetite loss, dizziness, weakness, shortage of breath, heart palpitations, diarrhea, and tingling sensations in the extremities.
Folic acid: This B vitamin is needed for DNA synthesis.

A variety of supplements are also available to supply the body with a combination of all the B vitamins. These supplements can help supply you with B vitamins not received through food, and help growth, development and other functions.

Food to Avoid

Keeping all of the following items to a minimum or avoiding entirely will encourage and promote rapid healing and bringing the body back to balance:

1) White sugar and flour, including all wheat (gluten is linked to depression)
2) All soda pops and carbonated beverages
(deplete us rapidly of nutrients and strength)
3) Caffeine, alcohol, nicotine
4) Foods additives such as MSG, dyes, artificial sweeteners
(well disguised on labels)
5) Processed dairy products (unless you can obtain free range organic)
6) Animal products (unless you can obtain free range organic)
7) Chemicals such as chlorine, drugs, medications, nicotine
8) Bad fats such as margarine, lard, anything deep fried.
9) Anything microwaved

Lets see how Meditation helps Depression:

"Back in 1985, Amy Weintraub’s therapist told her that, psychically, she would always have empty pockets. "And I visualized myself, like Virginia Woolf," she wrote, "filling those empty pockets with stones and stepping into the river." Instead, through yoga practice, she filled them with fresh air and divine light, and slowly pulled her way out of her chronic depression, an accomplishment that transformed her and changed her life."

Meditation is a term covering a wide variety of ways in which we can work directly or indirectly with our mental states to effect desired change. It is based on the recognition that with awareness we can to some extent choose how to respond to circumstances. We all have experience of this. You might realize that we are getting impatient and irritable, and decide to relax, letting go physically and emotionally.

Meditation gives you something that nothing else can:
It introduces you to yourself on all levels. Self-Realization comes through the three streams of Yoga meditation of the Yoga Sutras.

Meditation will bring you:

* Peace of mind, calmness, and a sense of well being
* Better relationships, better health, and a better life
* Personal, philosophical, and spiritual insights
* The direct experience of your eternal center of being

The benefits of meditation are your birthright, whether you are Buddhist, Christian, Confucian, Hindu, Jain, Jewish, Muslim, Sikh, Taoist, follow some other religion, or none at all.

Attitudes reduce the veils: Yoga and Vedanta both suggest attitudes to cultivate for removing the mental and emotional blocks that veil the joy of the true Self. Each of these can be the subject of meditation and contemplation as well as being practiced in daily life. Attitudes meditations are foundations for the subtler meditations.

Meditation on attitudes: To meditate or contemplate on one of these attitudes sit in your meditation posture or simply relax in a comfortable position. Close your eyes and allow your attention to gently rest in the space between the breasts or the space between the eyebrows. Allow that one attitude to arise in the field of thoughts and feelings, cultivating a positive relationship with that attitude. Hold that attention for some time. Since many attitudes relate to other people or objects, those too may come into the mind field as objects of focus, along with the attitude.

For further info go to: http://www.swamij.com/index-yoga-meditation-meditation.htm

Planning To Get Pregnant?

FOODS TO EAT

Protein & Iron:

Protein sources, help maintain healthy level of iron. Low iron levels at the onset of pregnancy increase the risk of developing postpartum anemia, which reduces a new mom's energy. Post-partum anemia affects 27% of women. Foods like Pomegranate kernels are rich in iron which increases RBC.

Vegetarian diets are generally healthy, but iron supplements are sometimes needed to avoid anemia when a diet lacks reliable sources of iron and dairy. Calcium and B12 supplements may be recommended.

Omega3 Fatty Acids:

While many women are wary of fish because it contains mercury, you should still try to eat fish with low mercury levels. These are excellent sources of omega-3 fatty acids, which boost fertility and heart. Mercury is toxic to the fetus and stays in a woman's bloodstream for over a year. Fish that's high in mercury includes white tuna, shark, frozen swordfish and marlin. Fish that contain low levels of mercury include salmon, flounder, trout, haddock, tilapia, and canned chunk light tuna (not albacore). Experts say that it is safe for women to have up to 12 ounces of low mercury fish per week.

If women still feel wary about eating fish, or if they are vegetarians, flax seeds are another good source of omega-3. Extra omega-3 is now being added to many foods, including yogurts and breads.

Choosing breads with whole grains will help to ensure that you get enough fiber. Whole grains also contain nutrients that help to stimulate total body health.

Calcium:

Make sure that you're getting enough calcium. Dairy foods, such as milk, yogurt and cheese are all good sources, however, these foods contain saturated fats, which should only be consumed in moderation. Many vegetables, such as broccoli, kale and oranges are as good a source of calcium as dairy products. Fish, such as sardines and salmon, are also good sources of calcium.

Antioxidant rich vegetables:

Vegetables, such as peas, broccoli and pumpkin, are also excellent sources of fiber, vitamins and minerals. When choosing fruits and veggies, look for a bright hue; the brighter the color, the more nutrients the food contains. Blueberries, kale and red peppers are especially healthful. Antioxidants in these foods also help to counteract the negative effects of pollution and the sun on our bodies.

Citrus fruits

Oranges and lemons are a good food choice because they contain folic acid, which stimulates the development of female sex hormones, while reducing the risk of spina bifida in infants.

High-quality multivitamins:

High-quality multivitamins are an excellent way to ensure that a diet contains enough nutrients. Vitamins containing zinc, folic acid and B vitamins are crucial. Zinc helps cell division in the development of the fetus, while a lack of zinc can decrease the production of healthy eggs prior to conception. Zinc is the only mineral conclusively shown to increase fertility rates. Vitamin B6 is rich in folic acid, while Vitamin B12 helps to absorb it. A supplement containing essential fatty acids is also important.

A high fluid intake is also important when trying to conceive. In order to stay hydrated, a woman trying to get pregnant should be doubly sure to drink at least 6 to 8 glasses of water and natural fruit juices (that do not contain added sugar) per day.

Eating whole grains is especially important if you have polycystic ovary syndrome (PCOS), a hormonal imbalance which increases insulin levels. PCOS can lead to irregular ovulation, which will hinder conception.

Food To Avoid:

Cut down a bit of stomach fat every day by never eating these 5 foods.

Red Meat:

Red meat from mammals and duck are not recommended for those with fibroids. These foods are likely to be high in added hormones, including estrogen. Eat lean white meat for a protein source instead.

Eating a lot of meat is not recommended. Meat raises the body's ammonia levels, which inhibits the implantation of the egg in the uterus.
High-fat Dairy Products

Women with fibroid tumors are encouraged to limit consumption of high-fat dairy products such as whole milk, cream and butter. These products are often high in added hormones that can feed your tumors. Opt for organic hormone-free products for your dairy consumption.

Caffeine Laden Beverages:

Beverages containing caffeine are on the list of foods to avoid when you have fibroids on your uterus. William E. Richardson of the Atlanta Clinic of Preventative Medicine warns against drinking these beverages due to their high level of methylanthins which, in turn, cause a high level of biochemicals in the body that can form tumors. Stay away from caffeinated sodas as it contains aspartame, tea, chocolate and coffee. According to Dr. Andrew Weil, coffee beans are often sprayed with the chemical DDT.

Caffeine should be limited, especially if you're having trouble conceiving, or while undergoing IVF. Caffeine constricts blood vessels, which reduces blood flow to the uterus and prevents eggs from attaching to the uterine wall.

Highly Salted Food:

Limit the amount of highly salted foods in your diet because they are hard on your liver. The liver is the organ most responsible for removing toxins and balancing hormones. Avoid canned soup, baked beans, pretzels, chips, pickles, olives and dried foods, such as jerky.

White Food:

Lower the amount of "white" foods you consume. According to Healthy.net, these foods alter estrogen metabolism and can cause fibroids to grow larger. These foods include pasta, white bread, white rice, cakes and cookies.
It is also recommended that you avoid drinking alcohol, taking illicit drugs and smoking when you're trying to conceive. Drinking more than two alcoholic beverages per week can increase levels of prolactin, the hormone that regulates milk production and reduces the chance of conception while nursing.

Chemicals:

Foods containing preservatives and other chemicals, such as artificial sweeteners, should be avoided because they affect blood sugar levels and hormonal balance.
Cosmetic items especially lipsticks should be avoided because they contain chemicals that affects the hormonal balance.

Soybeans:

Soybeans are not recommended when trying to conceive. This is because they contain a component that is similar to estrogen. This false estrogen can increase the length of menstrual cycles, researchers found that consuming 60 mg of soy per day can add about 2.5 days to a woman's menstrual cycle, decreasing her fertility. Soy also lowers the levels of two hormones necessary for ovulation, luteinizing hormone (LH) and follicle-stimulating hormone (FSH).

Quinoa

Quinoa is an amino acid-rich (protein) seed that has a fluffy, creamy, slightly crunchy texture and a somewhat nutty flavor when cooked. Quinoa is available in your local health food stores throughout the year.

If you want some carbohydrate which is gluten free but with high amount of protein Quinoa is the choice of grain. Quinoa or “Chenopoidun quinoa” wild is the crop grown since 6000 years in the Andea region of South America.

The Incas, who held the crop to be sacred, referred to quinoa as chisaya mama or 'mother of all grains', and it was the Inca emperor who would traditionally sow the first seeds of the season using 'golden implements'. It is a recently rediscovered ancient "grain" once considered "the gold of the Incas."

During the European conquest of South America quinoa was scorned by the Spanish colonists as 'food for Indians', and even actively suppressed, due to its status within indigenous non-Christian ceremonies. In fact, the conquistadors forbade quinoa cultivation for a time and the Incas were forced to grow wheat instead. popularity of this crop has been due to the following reason.Most commonly considered a grain, quinoa is actually a relative of leafy green vegetables like spinach and Swiss chard.

HEALTH BENEFITS OF QUINOA

Not only is quinoa high in protein, but the protein it supplies is complete protein, meaning that it includes all nine essential amino acids.Quinoa is especially well-endowed with the amino acid lysine, which is essential for tissue growth and repair.

Quinoa is a very good source of manganese as well as a good source of magnesium, iron, copper and phosphorus, this "grain" may be especially valuable for persons with migraine headaches, diabetes and atherosclerosis.

Quinoa is a very good source of magnesium, the mineral that relaxes blood vessels. Since low dietary levels of magnesium are associated with increased rates of hypertension, ischemic heart disease and heart arrhythmias, this ancient grain can offer yet another way to provide cardiovascular health for those concerned about atherosclerosis.

Quinoa is a very good source of manganese and a good source of copper, two minerals that serve as cofactors for the superoxide dismutase enzyme. Superoxide dismutase is an antioxidant that helps to protect the mitochondria from oxidative damage created during energy production as well as guard other cells, such as red blood cells, from injury caused by free radicals.

The popularity of this crop has been due to the following reason:

1] Quinoa is known for its high protein content (12%-18%) compare to all other grains. This simple fact remains a boon for all those vegans and vegetarians when it comes to search of protein in one's diet. It is just not regular protein but quinoa is said to contain complete protein meaning it contains nine essential amino acids. These are the same group of acids that are essential for tissue growth and repair.
2] Being a grain which is has significant amount of magnesium a mineral which is known to relax blood vessels, offers great help for all those who suffer with high blood pressure, migraines and heart conditions.
3] The American Journal of Gastroenterology reports that diet that is high in insoluble fibre such as quinoa can help women to avoid gallstones.
4] The gluten free nature of quinoa makes it an important diet for many conditions like celiac diseases, Irritable Bowel Syndrome and even Autism.
5] Quinoa can be also be beneficial for lactating mother as it has shown powers to enhance mother's milk. It is also known to be used as a baby food in folk medicine.


Quinoa recipe:

In a saucepan, add the 2 3/4 cups of chicken stock, lemon juice and 1 1/2 cups of quinoa. Bring to a boil then reduce the heat to a simmer, cover the pan and cook until all the liquid is absorbed, about 12 to 15 minutes.
For the dressing: In a small bowl, mix together the olive oil, lemon juice, basil, parsley, thyme, and lemon zest. Season with salt and pepper, to taste.
Pour the dressing over the quinoa and toss until all the ingredients are coated. Transfer the quinoa to a bowl. Season with salt and pepper, to taste, and serve.