Good Mood Food (Delicious Recipe Included!)

Have you ever heard the sayings “good food, good mood” or “junk food, junk mood?” These are not just cute catch phrases; they are indeed true!

The food you eat literally makes up your cells, tissues and organs and if you are taking in nutrient dense, whole, healthy foods you are creating a foundation for the building blocks of healthy cells, tissues and organs. If you feel that you have not been nourishing your body like it might prefer to be nourished, no need to panic. Luckily, our bodies are amazing and usually respond super well to healing when given half a chance. So today, I’ll try to inspire you to eat well in order to feel well, in body and mind. Consider foods you can add that create these positive feelings, not what you have to restrict or take away.

There is a lot of disconnect in modern healthcare. One practitioner might say that food does not impact health or wellbeing mentally or physically, and yet there is a ton of research out there demonstrates that it does—in a seriously significant and tremendously impactful way.

The nutrients we take in through our food (and possibly supplements) are responsible for the development and flow of hormones, neurotransmitters, and our organs. Doesn’t that make it only logical that when we take in mostly whole, healthy foods that we will have a mostly whole, healthy body and mind?

Refined grains, sugars and artificial colors and flavors have been shown to have a negative impact on your blood sugar levels, health of your cells and tissues which can increase anxiety and cause a negative mood. When you eat, your body anticipates that its nourishment needs will be met through the foods you eat. When your body does not get the nutrients that it needs to create healthy cells, tissues and organs it may begin a cycle of cravings to attempt to get what it needs or to return to balance.

You have the power—on a daily basis—to choose your health over what’s convenient, what’s cheap and what may seem to have tasty “flavor.” When you cleanse your palate from the refined foods, artificial sugars and flavors, they no longer really taste quite so good! When you readjust your taste buds to natural sweeteners that live in fresh fruit and whole foods, those other sweets often taste way too sweet. One of my most favorite moments as a wholistic food therapist was when I had someone agree to stop diet soda for two weeks and switch to water for a variety of health reasons. When she tasted the diet drink after two weeks, she was revolted by how terrible it tasted to her after this simple shift!

Many of those I work with to create more balance in mind and body notice an improvement in their energy levels, mood and sleep—which are always welcomed improvement and shifts within their lives. They also notice that they get fewer colds and other illnesses throughout the year! They notice that they have more inner strength (because they are listening to their bodies and feel strong and empowered by their choices) and they even report improved skin and a shift into a more positive body image (and not just because of any weight loss, but because they are treating their body with more respect through their choices!) These all occur incidentally on the journey towards improved mental and physical welling. By making small changes over time (that do not have to be radical or restrictive) in what they choose to eat, they get a huge payoff in the long run.

One positive shift often encourages another. Most people find that when they are eating better, they feel better mentally and physically and their energy improves making it more desirable to move their bodies, to spend more time engaged socially and enjoying hobbies and things that bring fulfillment. Just by intending to improve mood through food has a positive domino effect into all other areas of wellbeing!

Below are some nutrients required for mental wellbeing with whole food sources you can eat to obtain these nutrients. When possible, choose local, organic and closest to the land sources you can find. Local farmer’s markets and health food stores are a great place to shop for staples that you love!

When I first work with people, I do not encourage any reduction or restriction in these changes. I always begin by focusing on what to add that supplies the body with nutrients and creates the positive desired changes over time. Once you continue to add in the good stuff, often there is not so much room for the not-so-good-for-you stuff. Once you feel better, you most likely will want to continue to make choices that help to maintain this because we all know, it feels good to feel good!

Choose one area to start, one food to add and once you find that you are enjoying it, in a week or so, add another. Let me know what foods you choose, I’d love to hear!

Nutrients + Food Sources to Improve Your Food + Mood 

Folic Acid: Found in leafy greens and cruciferous veggies (kale, broccoli, arugula, spinach, swiss chard…) asparagus, citrus fruits, beans, peas, lentils, okra, brussel sprouts, nuts and seed, beets, celery, carrots and squash, eggs, avocado

B-6: Whole grains, herbs, spices, pistachios, garlic, liver, tuna, salmon, cod, sunflower and sesame seeds

B-12: Grass-fed beef, liver and chicken, fish such as trout, salmon, tuna and clams, sardines, yogurt, cheese, eggs

Omega 3’s or Essential fatty acids: Fish such as Mackerel, Sardines, Anchovy, Salmon, Trout, Herring, Kippers, Tuna, Ground Flax seeds, Pumpkin seeds, Chia seeds, Hemp seeds, Walnuts (they even look like a brain!)

Vitamin C: Berries, red peppers, black currants, hot chili peppers, guavas, fresh herbs, dark leafy greens, kiwis, papayas

Tryptophan: Chicken, turkey, cheese, tuna, tofu, eggs, nuts, seeds, bananas, egg yolks

Vitamin K: Leafy greens such as broccoli, spinach, kale, collards, chard, brussels sprouts

Protein: Meat, seafood, dairy, beans, whole grains, nuts and seeds

More Brain Foods: Blueberries, Tomatoes, Sage, Olive oil, Dark Chocolate (Yes!), Garlic, Fermented foods such as Kefir, yogurt, fermented vegetables, kombucha

Water: And lastly, stay hydrated! When we are dehydrated the brain tissue actually shrinks. Several studies have shown that dehydration can affect cognitive function. It can also impair short-term memory, focus and decision making. This will help you stay healthy mentally and emotionally!

Brain Power Smoothie Recipe:

1 cup fresh or frozen blueberries (you may want to add ice if using fresh)

1/2 banana

1 teaspoon powdered dark chocolate or raw cacao powder

1 tablespoon ground flax seed

1-2 cups loosely pack fresh leafy green such as spinach, chard and kale

1 cup plain unsweetened coconut milk (or kefir) 

Blend and enjoy!

The Health Benefits of Remaining Curious and Open-Minded Throughout Your Life

Being curious and open minded is yet another wellness essential that supports living a long, healthy, happy life of vitality. While it may seem obvious that eating well, exercising, restful sleep and even sound relationships improve longevity and wellbeing, keeping your mind curious and open may not be as obviously linked to wellbeing. When you consider the mind-body connection, yes, reduced stress is a primary focus which can be supported through maintaining a sharp, active, curious mind. Flexibility in your viewpoints and perspectives allows for longevity and vitality as well.

When you spend time with a child who is just beginning to learn about the world, they ask a million questions. Then those questions are followed up with “why?” At some point we stop asking why and just respond to life based on what we think we know. Being curious and asking why can increase your learning and personal growth and wellbeing.

When you are considering a viewpoint contradictory to your own in a curious and open-minded way, rather than becoming defensive and possessive of your views, you maintain lower stress levels because the defensiveness causes your stress levels to rise. You also create more awareness and understanding of the other person or groups viewpoint which allowing for less of a sense of “us against them” which also is associated with stress. Knowing that we can improve our wellbeing by moving from a fixed, negative world view to a more positive, flexible one allows for personal growth by increasing kindness, tolerance and acceptance.

Life can become rudimentary and mundane so easily. Becoming entrenched in a certain routine and way of being and not creating the energy or time to expand your mind can happen without even noticing it. Life is busy and these days can get filled up with a lot of seemingly important tasks. When was the last time you asked why?

The first 20-25 years of our lives are often dedicated to learning and expanding our minds. Beginning a career requires new learning until the skills are mastered and then we just kinda settle in and cruise for a while. This is where life can get filled up and your time gets taken over by daily chores and responsibilities. The next thing you know you surround yourself with people with similar viewpoints that you have and your work and/or family life and remain tightly bound in that bubble. If you are ready to get back to curiosity, growing your mind and increasing your vitality through the process of expanding your awareness here are some ideas:

 -       Ask questions and listen to the answers without offering your own opinion on a topic, keep asking questions until you feel you have a solid take on the other persons opinion. Only offer your own if asked, and if then, remain non-defensive, have a conversation about expanding your viewpoint rather than trying to convince another person to take yours as their own

-       Talk to someone from a different cultural background than your own and be curious about how their culture impacted their personal experience, viewpoint and life in a way that is different from your own

-       Volunteer at a community recreational center, after school program or anywhere with those with less fortunate financial means than your own

-       Go to an art museum

- Go to a science museum

-       Go to a musical event that you might not normally attend

- Take a class

-       If you go to a house of worship, try a different one from a different denomination or if you are comfortable with it, even a different faith than your own and talk to at least one person from that new environment. Listen only, be curious and open to hearing about someone else’s experience, viewpoint and lifestyle. Try not to judge, remain curious and open to understanding another person’s perspective.

-       Learn a new skill in an area of interest (art, craft, new instrument, sport, cooking, technology…)

-       Read anything

-       Watch a sunrise and/or sunset

- Never stop asking why?!

This is a short list of ways to begin thinking about how to remain curious, open-minded, interested and engaged with the mysteries of life and a worldview beyond your own. When you think about traditional learning, it was to master a skill or get a certain grade in order to achieve something else, not necessarily just for the sake of learning or growing. This is a new way to approach learning—simply for the sake of expanding your mind and intellect and sense of being a human. Just listening to and being curious about someone else’s view of life and overall perspective can be amazingly expansive.

For the past 18 years I have worked as a therapist in several different capacities, from a homeless shelter in Brooklyn, to working with at-risk youth from the inner city and outer counties of Richmond Virginia, to people of all walks of life who desire to decrease their emotional distress, heal their relationship with food, themselves and others and feel more confident and well. One thing I know for sure is that we have way more alike than we have differences and yet culturally we are set up to feel that any difference is a potential threat to us.

When you expand on this personal level, your mind naturally begins to open and create less anxiety and fear surrounding others. With this you create less internal struggle which only enhances you life and helps you grow in your vitality.

The Health Benefits of Nutrition, Nourishment and Mindful Eating

Over the last couple of posts I’ve covered some less obvious areas of wellness within the eight essential areas of wellness for vitality. The first two included encouraging examination of your relationships in order to improve and grow in your support systems. Have you been considering how you can grow your social support network and working on strengthening your close core relationships? If you have, have you noticed an impact on your overall wellbeing? Now that those elements have been discussed, I’ll return to a more fundamental foundational element of wellness and one of my favorites to talk about: Nutrition!

When your body is well nourished through nutrient dense foods it functions optimally. Nutrition is one of the most impactful ways to improve your vitality and wellness. However, if you are stressed, anxious, lonely, hiding your true self and unsatisfied, the food you eat, even if it is the healthiest in the world, you will not be able to receive its full benefits within your body. Deepak Chopra says, “You can feed the healthiest food to stressed out person and they will only make poison of it.” When our bodies are in a state of stress, it is not engaging in the ability to properly digest. The autonomic nervous system is comprised of the sympathetic nervous system (fight or flight) and the parasympathetic nervous system (rest and digest). When we are stressed, anxious and dissatisfied with life, the body does not divert the same level of energy to digestion. In order to improve your nourishment received from the nutrients your food contains, it will be helpful to address how you cope with the stress in your life.

This is an element of nutrition and vitality that is essential, that you not only eat well, but that you feel well as you are eating. These are my (very) general nutrition recommendations:

-       Eat your vegetables and fruits
-       Have more than 50% of each of your meals be comprised of colorful veggies and fruits
-       Eat food that is unprocessed—or at least minimally processed
-       Make sure you can pronounce all of the ingredients on the ingredients list on the processed foods that you do eat
-       If you can, choose organic
-       Drink plenty of filtered water
-       Minimize/reduce your sugar consumption (approximately 24 grams added sugar daily for women and 36 grams added daily sugar for men)
-       Keep alcohol and caffeine to a reasonable minimum, unless they are a problem for you, in which case eliminate them all together
-       Take a high-quality multivitamin or other supplements that will support any areas of possible deficiencies in your diet

So that’s a very basic place to begin with nutrition. They are simple but not necessarily easy, just like everything else that comes to taking care of yourself.

It is not only about what we eat when it comes to being properly nourished, but also about how we eat it. I am using this opportunity to talk about the importance of nutrient density as it’s related to vitality and overall wellness but I want to also address the patterns of stress and stress eating, so I will interject the importance of mindfulness and mindful eating here as well.

If you feel as though you eat healthfully and yet still feel a little crummy, you most likely want to take a look at your stress levels. If there are emotions you have not addressed and they are lingering internally, this can cause a low level of stress much of the time. To address how you eat, let’s take a look at mindful eating. Here are the how-to’s of mindful eating:

-       Begin by engaging your senses (pay attention to what your food looks like, smells like, tastes like)
-       Have a space free from distractions (no social media, internet, TV—this allows you pay attention to how your food makes you feel)
-       Take small bites
-       Chew thoroughly before taking another bite
-       When you are eating, just eat
-       Place utensils/food down between bites
-       Check in with your body to notice hunger/full sensations
- Notice the impact that certain foods have on your mind, body, energy and mood
-       IF you catch yourself judging your food (thoughts such as: too many calories, this food is good, this food is bad…) remind yourself that it is food, just food

When you eat in this way, you create a positive environment for your food to be enjoyed. Your body can properly assimilate the nutrients your food provides for you. You can also notice the impact your food choices have on your mind, body and spirit. As you continue to grow in your practice of nourishing yourself through high-quality, nutrient-dense foods, pay as much attention to the practice of eating itself. Notice the impact on your overall wellness and vitality. As you integrate these practices for your mind and your body you will begin to feel the positive effects of being well nourished in all areas of your life.