The relationship between mood and food works both ways.  How we feel affects what we eat but also, what we eat affects how we feel.  When we’re stressed and super busy, we tend to reach out for comfort foods.  Usually, these are sugary, processed foods.  What if we reached out for healthy, whole foods?  We would feel more calm, less depressed and anxious, less fatigued, fewer cravings and be in a better mood. Wouldn’t you love to feel like this most of the time?  Well, you can with these simple whole foods in your diet:

Essential Fats

Nuts – almonds, cashews, hazelnuts, brazil nuts, peanuts, pecans, walnuts, macadamias.

Two small handfuls each day is ideal.

Seeds – sesame, pumpkin, sunflower, linseed, chia

As much as you like.

Avocado – spread on wholegrain toast/crackers or in a sandwich or with a salad.

½ each day.

Oil

Extra virgin olive oil, coconut oil

Oily Fish

Salmon, mackerel, sardines, trout, herring

Protein

See my blogs on protein and protein foods on my website.

Carbohydrates

Legumes (chickpeas, kidney beans etc), lentils, wholegrains (oats, quinoa, brown rice, brown basmati rice, buckwheat), starchy veggies (parsnips, potatoes, zucchini, pumpkin, squash).

Antioxidants

As many different coloured vegetables as you can eat and fruit such as melon, oranges, red capsicum, berries.  The Vitamin C in veggies and fruit helps with the conversion of tryptophan to serotonin, your important neurotransmitters.

B Vitamins and Folate

Nuts, seeds, whole grains (e.g. brown rice), red meat, lentils, eggs, fish, bananas.

Magnesium

Leafy green veggies, nuts, wholegrains (oats, millet).

 Zinc

Lamb, seeds, walnuts, wholegrains, brazil nuts, almonds, cashews, tahini.

Iron

Red meat, legumes, green leafy veg, wholegrains, eggs, seeds, peanut butter, rolled oats, tofu/tempeh.

Water

At least 1 litre each day.  This will boost your concentration and focus.

Incorporating these whole foods into your diet will not only boost your mood, they’re also great for gut health.  Sometimes, you may not eat enough of these foods or you may not absorb them as well as you should.  Therefore, you may need a supplement.  Always consult a Natural Health Practitioner or your GP before taking a supplement.

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