Mood Boosting Meals To Nourish Your Mind & Body
Most of us realise that the foods we eat can have an impact on our physical health/illness but did you realise that your diet can also have a very big effect on your mental health too! This is due to something called the Gut-Brain Axis.
Ensuring you are getting all the right nutrients in your diet can go a long way to helping keep your mental health supported.
Basically.....BETTER FOOD = BETTER MOOD
TOP TIPS:
Get Omega-3 Fatty Acids into your diet. EPA & DHA (the two omega-3 fatty acids) have been found to have a positive impact on mood due to their effect on neuronal signalling & conversion into chemicals needed by the brain. You can find Omega-3 in oily fish, fish oil/vegan omega supplements.
Folate & B12- Your B Vitamins. Ensuring you have enough B-Vitamins long term in your diet can help to enhance your mood due to the fact that they help determine the metabolism of a compound which is essential for neurological functioning. Fruits and vegetables, whole grains, beans, breakfast cereals, and fortified grains and grain products all contain folate but it is difficult to get high doses just from food alone. Vitamin B12 can be found in animal products, fortified breakfast cereals and enriched soy or rice milk but some people aren't able to absorb it properly or might not be getting adequate amounts if they don't eat animal products so supplementation could be advisable.
Eat Your Carbs!! They aren't the enemy! Consuming Carbohydrates triggers the release of Tryptophan into the brain & promotes the feeling of well-being. It's best to consume low GI carbs such as wholegrains & vegetables though because these will provide a longer lasting effect on the chemistry of the brain & your mood compared to high GI foods such as sugary sweets/processed products
Protein...One of the favourite words of the gym gods & goddesses! An essential component when it comes to having a healthy diet but this macronutrient is also very important when it comes to your mental health too! Amino Acids, the building blocks of proteins, are also what make up many of the neurotransmitters which are essential for functioning of the brain & mental health. Dopamine, the "feel good" transmitter for example is made from the amino acid tyrosine. A lack of dopamine is associated with low mood. Therefore it is important that you are receiving all 9 essential amino acids in your diet which can be reached by having a diet rich in high quality proteins from meat, fish, milk, eggs & other animal products but also from legumes, nuts, seeds & tofu. It is important to make sure you have a wide range of different protein sources in your diet to ensure you get all of the essential amino acids.
Zinc. The circulating levels of this essential micronutrient have be shown to be lower in those with low mood. Zinc has various roles within the body such as hormone regulation & immune function, metabolism & aiding in cell growth. Meat, fish, milk, cheese, seeds, cooked dried beans, peas and lentils are all good sources of zinc but if you think you might not be getting enough zinc in your diet, it may be worth looking at an oral supplement.
Smiley, Happy People Recipes
Herby Pesto Salmon Traybake
4 salmon fillets
Pesto
400g mangetout
400g broccoli
400g green beans
300g cherry tomatoes
400g new potatoes, par-boiled (Alternatively serve with wholegrain rice instead of adding potatoes)
Olive oil
Salt
Pepper
Oregano
Preheat the oven to 200°C.
Line a baking tray with baking paper, making a divide about half way to separate the salmon from the veg.
Place the salmon fillets in one area and coat each one with a heaped tsp of pesto
Place all the greens, potatoes and tomatoes in the other area of the tray, drizzle with olive oil, salt, pepper and oregano. Give the veg a little mix around to ensure everything is well coated.
Bake for 20 minutes and then serve immediately (with rice)
Walnut Miso Noodles With Roasted Squash & Caramelised Onions
120g whole wheat spaghetti/linguini/wholewheat noodles 1 tin of asparagus, sliced thinly
65g walnuts, toasted extra virgin olive oil 1 medium clove garlic, peeled 2 tablespoons miso paste 2 tablespoons white wine vinegar 1 teaspoon honey pinch of salt (or to taste)
1 squash, peeled, cut into small chunks & oven roasted until tender
2 large onions
2 tbsp soft brown sugar
To make the dressing, use a food processor, blender or hand blender to puree the walnuts, olive oil, garlic, miso paste, vinegar, and honey. Add the warm water a bit at a time until the dressing is the consistency of a heavy cream. Taste & add a pinch of salt if it needs it.
Bring a large pan of water to the boil, add the pasta/noodles & cook according to packaging.
In a pan, add a tsp of oil and cook the onions on a low-medium heat for around 20-30mins until soft. Add 2 tbsp of soft brown sugar to the pan & allow to caramelise with the onions.
30 secs before draining, add the asparagus. Drain & toss together with 1/2 of the walnut dressing.
Serve the pasta/noodles into bowls with oven roasted squash, caramelised onions and the remaining walnut-miso dressing drizzled all over.
Dark Choc Crunch Bars
200g oats (gluten-free, if needed)
110g chopped almonds
40g dark cocoa powder
60g ground almonds
40g coconut flakes
150g dark chocolate chunks
SYRUP: 1/2 cup coconut oil, melted
1/4 cup brown sugar
1/4 cup honey
1/4 teaspoon salt
1/2 teaspoon vanilla extract
Preheat the oven to 180 degrees. Line a brownie pan with greaseproof paper. Set aside.
In a medium bowl, stir together the oats, almonds, cocoa, ground almonds, and coconut.
In a small bowl whisk together the coconut oil, brown sugar, honey, salt and vanilla. Don't worry if it separates slightly
Stir the syrup mixture into the dry ingredients until evenly combined. Add the chocolate chips and mix together.
Press the mixture lightly into the prepared tin in an even layer.
Bake for 20-25 minutes (decrease time for softer bars or increase for extra crunchiness). The bars will look soft coming out of the oven but will harden and get crispier as they cool.
My inbox is always open for anyone who needs someone to turn to & a friendly non judgemental chat, whether you're one of my clients, someone who just happens to come across this post or a closer friend/family member. You are NOT alone.
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