Mood Food
MOOD
FOOD
Food
not only plays a role in the way we look, but more importantly, it affects the
way we feel. What we eat directly affects the quality of our mood, motivation,
energy, stress, and overall feeling of
well-being.
There
is a food-mood connection. A poor diet can throw off the optimal balance of
neurotransmitters in our brain, thus altering our
mood.
Neurotransmitters
are the brain’s chemical messengers that deliver information between one neuron
(nerve cell) to another. Specific neurotransmitters regulate energy,
carbohydrate cravings, and sleep cycles, and shape our overall mood. Vitamins,
minerals, and protein aid in the production of neurotransmitters and aid the
transmission of messages.
Nutrients in food
act as pre-cursors to neurotransmitters in our brains…the more precursors there
are, the more neurotransmitters are produced.
Eating the right foods can improve mental
health.
Cutting down on food "stressors" and
increasing the amount of "supporters" will have a beneficial effect on your
mood.
Stressors include sugar, caffeine,
alcohol, wheat-containing foods, additives, processed foods and saturated
fats.
Supporters include water, vegetables,
fruit, and oil-rich fish (salmon, tuna, herring, sardines) and whole
grains.
Omega-3s
Sixty
percent of the brain is made up of fat, and omega-3 fatty acids are among the
most important fats. Omega-3s improve the communication of
neurotransmitters.
Direct
sources of EPA and DHA (essential omega-3 fatty acids) are naturally found in
oily fish, such as salmon, tuna, herring, sardines, and
cod.
Plant-based
sources of omega-3s in the form of alpha-linolenic acid (ALA) are converted into
EPA and DHA in the body, however, at modest amounts. Sources of ALA include flaxseeds and flaxseed oil,
pumpkin seeds and pumpkin seed oil, and walnuts and walnut
oil.
(1
ounce (28 g) of wild salmon contains approximately 565 mg of Omega
3.)
Selenium
Studies
suggest that this trace mineral can improve mood. The intake of 100 mcg of
selenium per day over a five-week period was associated with lower feelings of
depression, anxiety, and fatigue.
Brazil
nuts are one of the highest sources of selenium, with one to two nuts supplying
100 to 200 mcg. Other sources include tuna, chicken, turkey, cod, and
halibut.
B
Vitamins
The entire family of B vitamins work
together as major mood boosters. They function to nourish the nervous system,
improve mental acuity, elevate mood, and assist cellular energy metabolism. A
lack of any B vitamin can cause sadness and fatigue.
Miso, brown rice, and other whole grains
are good food sources of the B vitamins.
Serotonin
Serotonin is a
chemical found naturally in the brain and body. Eating certain foods can
increase serotonin levels resulting in positive mood changes.
Serotonin plays an important role in regulating happiness, problem-solving and
concentration. When the level of serotonin fluctuates, it can directly change
an individual's mood, sleep patterns, appetite, memory, ability to learn
comprehend, body temperature, heart performance and muscular functioning.
(women tend to synthesize 52% less serotonin than
men).
Bananas contain high levels of a chemical
called tryptophan. This chemical is converted to serotonin in the brain. Other
foods with high levels of tryptophan are: turkey, sunflower seeds, pumpkin
seeds, asparagus, cottage cheese, pineapple, tofu, lobster and spinach,
spirulina, chicken, egg whites, oats and beans and
plums.
The
following foods have mood-lifting properties:
Salmon
This
heart-healthy fish is packed full of omega-3 fatty acid and vitamin D, two
nutrients that have been shown to increase levels of the feel-good
neurotransmitter serotonin in the
brain.
A
clinical study found that over the course of five years, individuals suffering
from depression significantly reduced their feelings of sadness and hostility by
eating a healthy diet that included fatty fish two to three times per
week.
Salmon
is also one of the few dietary sources of vitamin D. Studies have linked low
levels of this sunshine vitamin to depression and seasonal affective
disorder.
Walnuts
This
antioxidant-rich nut is an excellent source of serotonin-boosting omega-3 fatty
acids and magnesium, a mineral that helps stabilize mood by regulating blood
sugar levels.
Clinical
studies have found that a dietary deficiency of magnesium combined with excess
calcium and stress may cause symptoms associated with depression including
agitation, anxiety, irritability, and insomnia. Magnesium may also alleviate
mood swings associated with PMS.
Popcorn
Carbs
cause serotonin levels to soar, making us feel happy and relaxed. Unfortunately,
not all carbs are created equal. The best carbs are the ones that are both
low-glycemic and high in fibre. This includes carbs from fruits, vegetables,
and whole grains such as popcorn.
As
the brain runs on glucose, slow-absorbing complex carbs provide a fuel source
that is more sustainable and nutrient rich than the fuel we get from simple
sugars such as cake and cookies.
Bananas
Rich in energy-producing potassium, mood-elevating magnesium, and
vitamin B6, a banana with breakfast will get
your day off to a good start.
Vitamin B6 is essential for the synthesis of
neurotransmitters such as serotonin and dopamine in the brain and may reduce
symptoms of depression. Vitamin B6 is also a popular remedy for treating
the symptoms of PMS.
Dark chocolate
The
ultimate comfort food, dark chocolate contains high levels of the amino acid
phenylalanine.
Some
clinical evidence has suggested that phenylalanine may be an effective treatment
for depression, as it enhances production of the mood-elevating chemicals
dopamine and norepinephrine in the
brain.
Oysters
Oysters
are exceptionally high in zinc, a trace mineral that calms the body and
stabilizes mood.
When
under stress, zinc reserves in the body can become depleted. Lower levels of
zinc can lead to mood swings and agitation. Increasing dietary zinc levels may
help ease anxiety and may have an antidepressant
effect.
Brazil nuts
If
you’re stuck in a foul mood, a handful of Brazil nuts may be just the thing
needed to cheer you up. Brazil nuts are one of the most concentrated food
sources of free radical-fighting selenium, a trace mineral that when deficient
can lead to feelings of hostility, irritability, anxiety, and
depression.
In
one study, participants who ate a diet high in selenium for 15 weeks reported
feeling more confident, clear-headed, and elated, while those who ate a diet low
in this essential mineral reported feeling
worse.
Spinach
It
may have been the abundance of iron in this leafy green that made Popeye strong,
but it was most likely the folate that kept him
happy.
Several
clinical studies have linked depression to folate deficiency, as low levels of
this essential B vitamin appear to reduce the amount of mood-regulating
serotonin, dopamine, and noradrenaline produced in the
brain.
Turkey
It’s high in protein, low in fat, and is a good source of selenium,
vitamin B6, and
tryptophan.
Tryptophan
is essential for the production of mood-enhancing niacin and serotonin, and acts
as a mild sedative that promotes
sleep.
Choose
organic turkey whenever possible.
Whey Protein
Isolates
mother’s
breast milk contains a substantial amount of nature’s most perfect form of
protein, called alpha-lactalbumin. Not only is alpha-lactalbumin one of nature’s
best sources of tryptophan, but the tryptophan it contains has been documented
in peer-reviewed, clinical human studies to help manufacture adequate levels of
serotonin. In the process, it helps individuals deal with stress, feel better,
feel more alert, burn more fat in association with exercise, and sleep more
soundly. The good news is that alpha-lactalbumin is also found in whey protein
isolates.
More mood-boosting tips
·
Instead of focusing on just one mood-boosting nutrient,
concentrate on eating a balanced diet to minimize nutritional
deficiencies.
·
Reduce your intake of bad fats (saturated and trans), and
increase your intake of good fats such as omega-3 fatty
acid.
·
Don’t skip meals. Three meals and two to three snacks
each day will give your brain constant
fuel.
·
Skip the sugary and fatty snacks, as they cause blood
sugar levels to spike.
·
Avoid low-carb diets. Carbs are good for you when you eat
the right ones.
Through
experience, eating foods we enjoy and find particularly tasty becomes
associated with an expectation of a better mood.
The
same is true of any pursuit of pleasure; with positive experience and the relief
of discomfort there is repeated
behaviour.
High-calorie
fat and sugar-laden foods are associated with rewards throughout life. Birthday
cake, holiday treats, candy, and sweets are associated with important occasions
and rewards in childhood.
This
follows into adulthood so that the full-fat venti latte with extra syrup and
whipped cream becomes the reward for a stressful day: birthday cake in a
cup!
Research
shows that snacking on high-fat and high-sugar foods as a way of coping
increases during times of stress.
The
best way to try and reverse this trend is to associate the “good mood foods”
with being a part of a positive experience.
Really
pay attention to how you feel after consuming one of the foods on the list
above. Notice that you feel calm and content for hours after, rather than having
the quick “high” sugar and fast food gives you – because it is always
followed by irritability, stomach cramps and fatigue.
TURKEYMEATBALLS AND TOMATO SAUCE AND
SPINACH
SAUCE:
4 tablespoons extra virgin olive oil
1 large onion, peeled and chopped
4 garlic cloves, peeled and pressed
2 stalks celery, trimmed and chopped
2 carrots, peeled and grated
2 x 28 oz. cans diced tomatoes
¼ cup fresh basil, finely chopped
1 tablespoon dried oregano, crumbled
salt and pepper to taste
MEATBALLS:
3 tablespoons oat bran
2 tablespoon ground flaxseed
1 egg
2 teaspoon poultry seasoning
1 teaspoon oregano
1 teaspoon salt
several grinds of fresh pepper
1 ½ lbs. ground turkey
olive oil for hands
1 container of organic baby spinach
SAUCE PREPARATION:
In large saucepan or dutch oven, heat oil over medium
high heat. Saute the onion, celery, and carrot until soft. Add garlic and sauté
for a few more minutes. Add tomatoes and seasoning – cook over low heat for
about an hour, stirring often.
MEATBALL PREPARATION:
(make while sauce is cooking)
Preheat oven to 350. Prepare a baking sheet with
parchment paper. Place oat bran, flax, and all seasonings in a bowl and
mix.
Add the egg and combine thoroughly. Add turkey and mix
well.
Coat your clean hands with olive oil and make 2 inch
meatballs. Place on the baking sheet and bake for 25 minutes or until golden
brown.
Add meatballs to sauce and
stir in baby spinach to wilt slightly. Serve with brown
rice.
FROZEN CHOCOLATE COVERED BANANAS
SERVES 8
4 ripe bananas, peeled and cut in half
¾ cup semisweet chocolate chips (or a couple of bars of
dark chocolate)
2 tablespoons coconut oil (optional)
Line a baking sheet with parchment paper. Carefully
insert a popsicle stick into each piece of banana. Place in freezer until frozen
solid.
Place chocolate in a double boiler to melt (or a metal
bowl over a pot with just a couple of inches of boiling water) and melt with
coconut oil.
Carefully roll bananas in the chocolate and spoon
chocolate over if necessary to cover.
Dig in!
SALMON WITH PUMPKIN SEED AND LIME BUTTER
SERVES 2
1 tablespoon pumpkin seeds (roasted,
unsalted)
1.5 teaspoons butter
¼ teaspoon fresh lime zest
1 tablespoon lime juice
1/8 teaspoon chili powder
2 x 4-5 oz pieces of salmon
Salt and pepper
1 tablespoon olive oil
Place pumpkin seeds, butter, lime zest, lime juice and
chili powder in a bowl.
Heat oil in pan over medium heat. Sprinkle salmon with
salt and pepper and add to the pan, cooking until browned – about 4 minutes on
each side.
Remove pan from heat. Transfer salmon to a plate. Add the
butter/lime mixture to the pan and stir until butter is melted and top salmon
with sauce.
FOOD
Food
not only plays a role in the way we look, but more importantly, it affects the
way we feel. What we eat directly affects the quality of our mood, motivation,
energy, stress, and overall feeling of
well-being.
There
is a food-mood connection. A poor diet can throw off the optimal balance of
neurotransmitters in our brain, thus altering our
mood.
Neurotransmitters
are the brain’s chemical messengers that deliver information between one neuron
(nerve cell) to another. Specific neurotransmitters regulate energy,
carbohydrate cravings, and sleep cycles, and shape our overall mood. Vitamins,
minerals, and protein aid in the production of neurotransmitters and aid the
transmission of messages.
Nutrients in food
act as pre-cursors to neurotransmitters in our brains…the more precursors there
are, the more neurotransmitters are produced.
Eating the right foods can improve mental
health.
Cutting down on food "stressors" and
increasing the amount of "supporters" will have a beneficial effect on your
mood.
Stressors include sugar, caffeine,
alcohol, wheat-containing foods, additives, processed foods and saturated
fats.
Supporters include water, vegetables,
fruit, and oil-rich fish (salmon, tuna, herring, sardines) and whole
grains.
Omega-3s
Sixty
percent of the brain is made up of fat, and omega-3 fatty acids are among the
most important fats. Omega-3s improve the communication of
neurotransmitters.
Direct
sources of EPA and DHA (essential omega-3 fatty acids) are naturally found in
oily fish, such as salmon, tuna, herring, sardines, and
cod.
Plant-based
sources of omega-3s in the form of alpha-linolenic acid (ALA) are converted into
EPA and DHA in the body, however, at modest amounts. Sources of ALA include flaxseeds and flaxseed oil,
pumpkin seeds and pumpkin seed oil, and walnuts and walnut
oil.
(1
ounce (28 g) of wild salmon contains approximately 565 mg of Omega
3.)
Selenium
Studies
suggest that this trace mineral can improve mood. The intake of 100 mcg of
selenium per day over a five-week period was associated with lower feelings of
depression, anxiety, and fatigue.
Brazil
nuts are one of the highest sources of selenium, with one to two nuts supplying
100 to 200 mcg. Other sources include tuna, chicken, turkey, cod, and
halibut.
B
Vitamins
The entire family of B vitamins work
together as major mood boosters. They function to nourish the nervous system,
improve mental acuity, elevate mood, and assist cellular energy metabolism. A
lack of any B vitamin can cause sadness and fatigue.
Miso, brown rice, and other whole grains
are good food sources of the B vitamins.
Serotonin
Serotonin is a
chemical found naturally in the brain and body. Eating certain foods can
increase serotonin levels resulting in positive mood changes.
Serotonin plays an important role in regulating happiness, problem-solving and
concentration. When the level of serotonin fluctuates, it can directly change
an individual's mood, sleep patterns, appetite, memory, ability to learn
comprehend, body temperature, heart performance and muscular functioning.
(women tend to synthesize 52% less serotonin than
men).
Bananas contain high levels of a chemical
called tryptophan. This chemical is converted to serotonin in the brain. Other
foods with high levels of tryptophan are: turkey, sunflower seeds, pumpkin
seeds, asparagus, cottage cheese, pineapple, tofu, lobster and spinach,
spirulina, chicken, egg whites, oats and beans and
plums.
The
following foods have mood-lifting properties:
Salmon
This
heart-healthy fish is packed full of omega-3 fatty acid and vitamin D, two
nutrients that have been shown to increase levels of the feel-good
neurotransmitter serotonin in the
brain.
A
clinical study found that over the course of five years, individuals suffering
from depression significantly reduced their feelings of sadness and hostility by
eating a healthy diet that included fatty fish two to three times per
week.
Salmon
is also one of the few dietary sources of vitamin D. Studies have linked low
levels of this sunshine vitamin to depression and seasonal affective
disorder.
Walnuts
This
antioxidant-rich nut is an excellent source of serotonin-boosting omega-3 fatty
acids and magnesium, a mineral that helps stabilize mood by regulating blood
sugar levels.
Clinical
studies have found that a dietary deficiency of magnesium combined with excess
calcium and stress may cause symptoms associated with depression including
agitation, anxiety, irritability, and insomnia. Magnesium may also alleviate
mood swings associated with PMS.
Popcorn
Carbs
cause serotonin levels to soar, making us feel happy and relaxed. Unfortunately,
not all carbs are created equal. The best carbs are the ones that are both
low-glycemic and high in fibre. This includes carbs from fruits, vegetables,
and whole grains such as popcorn.
As
the brain runs on glucose, slow-absorbing complex carbs provide a fuel source
that is more sustainable and nutrient rich than the fuel we get from simple
sugars such as cake and cookies.
Bananas
Rich in energy-producing potassium, mood-elevating magnesium, and
vitamin B6, a banana with breakfast will get
your day off to a good start.
Vitamin B6 is essential for the synthesis of
neurotransmitters such as serotonin and dopamine in the brain and may reduce
symptoms of depression. Vitamin B6 is also a popular remedy for treating
the symptoms of PMS.
Dark chocolate
The
ultimate comfort food, dark chocolate contains high levels of the amino acid
phenylalanine.
Some
clinical evidence has suggested that phenylalanine may be an effective treatment
for depression, as it enhances production of the mood-elevating chemicals
dopamine and norepinephrine in the
brain.
Oysters
Oysters
are exceptionally high in zinc, a trace mineral that calms the body and
stabilizes mood.
When
under stress, zinc reserves in the body can become depleted. Lower levels of
zinc can lead to mood swings and agitation. Increasing dietary zinc levels may
help ease anxiety and may have an antidepressant
effect.
Brazil nuts
If
you’re stuck in a foul mood, a handful of Brazil nuts may be just the thing
needed to cheer you up. Brazil nuts are one of the most concentrated food
sources of free radical-fighting selenium, a trace mineral that when deficient
can lead to feelings of hostility, irritability, anxiety, and
depression.
In
one study, participants who ate a diet high in selenium for 15 weeks reported
feeling more confident, clear-headed, and elated, while those who ate a diet low
in this essential mineral reported feeling
worse.
Spinach
It
may have been the abundance of iron in this leafy green that made Popeye strong,
but it was most likely the folate that kept him
happy.
Several
clinical studies have linked depression to folate deficiency, as low levels of
this essential B vitamin appear to reduce the amount of mood-regulating
serotonin, dopamine, and noradrenaline produced in the
brain.
Turkey
It’s high in protein, low in fat, and is a good source of selenium,
vitamin B6, and
tryptophan.
Tryptophan
is essential for the production of mood-enhancing niacin and serotonin, and acts
as a mild sedative that promotes
sleep.
Choose
organic turkey whenever possible.
Whey Protein
Isolates
mother’s
breast milk contains a substantial amount of nature’s most perfect form of
protein, called alpha-lactalbumin. Not only is alpha-lactalbumin one of nature’s
best sources of tryptophan, but the tryptophan it contains has been documented
in peer-reviewed, clinical human studies to help manufacture adequate levels of
serotonin. In the process, it helps individuals deal with stress, feel better,
feel more alert, burn more fat in association with exercise, and sleep more
soundly. The good news is that alpha-lactalbumin is also found in whey protein
isolates.
More mood-boosting tips
·
Instead of focusing on just one mood-boosting nutrient,
concentrate on eating a balanced diet to minimize nutritional
deficiencies.
·
Reduce your intake of bad fats (saturated and trans), and
increase your intake of good fats such as omega-3 fatty
acid.
·
Don’t skip meals. Three meals and two to three snacks
each day will give your brain constant
fuel.
·
Skip the sugary and fatty snacks, as they cause blood
sugar levels to spike.
·
Avoid low-carb diets. Carbs are good for you when you eat
the right ones.
Through
experience, eating foods we enjoy and find particularly tasty becomes
associated with an expectation of a better mood.
The
same is true of any pursuit of pleasure; with positive experience and the relief
of discomfort there is repeated
behaviour.
High-calorie
fat and sugar-laden foods are associated with rewards throughout life. Birthday
cake, holiday treats, candy, and sweets are associated with important occasions
and rewards in childhood.
This
follows into adulthood so that the full-fat venti latte with extra syrup and
whipped cream becomes the reward for a stressful day: birthday cake in a
cup!
Research
shows that snacking on high-fat and high-sugar foods as a way of coping
increases during times of stress.
The
best way to try and reverse this trend is to associate the “good mood foods”
with being a part of a positive experience.
Really
pay attention to how you feel after consuming one of the foods on the list
above. Notice that you feel calm and content for hours after, rather than having
the quick “high” sugar and fast food gives you – because it is always
followed by irritability, stomach cramps and fatigue.
TURKEYMEATBALLS AND TOMATO SAUCE AND
SPINACH
SAUCE:
4 tablespoons extra virgin olive oil
1 large onion, peeled and chopped
4 garlic cloves, peeled and pressed
2 stalks celery, trimmed and chopped
2 carrots, peeled and grated
2 x 28 oz. cans diced tomatoes
¼ cup fresh basil, finely chopped
1 tablespoon dried oregano, crumbled
salt and pepper to taste
MEATBALLS:
3 tablespoons oat bran
2 tablespoon ground flaxseed
1 egg
2 teaspoon poultry seasoning
1 teaspoon oregano
1 teaspoon salt
several grinds of fresh pepper
1 ½ lbs. ground turkey
olive oil for hands
1 container of organic baby spinach
SAUCE PREPARATION:
In large saucepan or dutch oven, heat oil over medium
high heat. Saute the onion, celery, and carrot until soft. Add garlic and sauté
for a few more minutes. Add tomatoes and seasoning – cook over low heat for
about an hour, stirring often.
MEATBALL PREPARATION:
(make while sauce is cooking)
Preheat oven to 350. Prepare a baking sheet with
parchment paper. Place oat bran, flax, and all seasonings in a bowl and
mix.
Add the egg and combine thoroughly. Add turkey and mix
well.
Coat your clean hands with olive oil and make 2 inch
meatballs. Place on the baking sheet and bake for 25 minutes or until golden
brown.
Add meatballs to sauce and
stir in baby spinach to wilt slightly. Serve with brown
rice.
FROZEN CHOCOLATE COVERED BANANAS
SERVES 8
4 ripe bananas, peeled and cut in half
¾ cup semisweet chocolate chips (or a couple of bars of
dark chocolate)
2 tablespoons coconut oil (optional)
Line a baking sheet with parchment paper. Carefully
insert a popsicle stick into each piece of banana. Place in freezer until frozen
solid.
Place chocolate in a double boiler to melt (or a metal
bowl over a pot with just a couple of inches of boiling water) and melt with
coconut oil.
Carefully roll bananas in the chocolate and spoon
chocolate over if necessary to cover.
Dig in!
SALMON WITH PUMPKIN SEED AND LIME BUTTER
SERVES 2
1 tablespoon pumpkin seeds (roasted,
unsalted)
1.5 teaspoons butter
¼ teaspoon fresh lime zest
1 tablespoon lime juice
1/8 teaspoon chili powder
2 x 4-5 oz pieces of salmon
Salt and pepper
1 tablespoon olive oil
Place pumpkin seeds, butter, lime zest, lime juice and
chili powder in a bowl.
Heat oil in pan over medium heat. Sprinkle salmon with
salt and pepper and add to the pan, cooking until browned – about 4 minutes on
each side.
Remove pan from heat. Transfer salmon to a plate. Add the
butter/lime mixture to the pan and stir until butter is melted and top salmon
with sauce.
