Plus 2 Mood Boosting Recipes.

It’s completely natural for our moods to take a shift, whether it’s feeling more tired even though we slept the desired 8 hours or just feeling a little blue for no reason at all. Sound familiar? Even the sun has a day where its light is hidden. But that does not mean there is nothing we can do about it. We all know the go-to’s — uplifting music, exercise, getting outside (all of which we highly recommend) — but there is one more factor that is seldom thought of… diet! You’ve heard the saying, “you are what you eat” right? Well we have brought back nutrition coach, Alex Shearer, to share just how you can feed your mood, literally, with these mood boosting foods. 

“Did you know 80-90% of serotonin, a.k.a. one of the happy hormones, is produced in the gut? I love incorporating mood-boosting foods into as many meals as I can. Dark leafy greens, fatty fish, walnuts, berries, and dark chocolate are my go-to’s.” 

WHAT:

Dark leafy greens — kale, arugula, spinach, bok choy, collard greens, etc.

HOW:

Contain B12 and folate which have both been shown to improve depressive symptoms. 

WHAT:

Walnuts and fatty fish — salmon, sardines, canned light tuna, etc. 

HOW:

Provide different types of Omega-3 fatty acids which reduce inflammation and support our brain health. 

WHAT:

Dark chocolate and berries — strawberries, blueberries, raspberries, etc.

HOW:

Contain important antioxidants for mood support. 

WHAT:

Prebiotic and probiotic rich foods  — artichoke, asparagus, and fermented foods 

HOW:

Support for the gut-brain connection. For example, fermented sourdough bread is my go-to because the fermentation makes it easier to digest.

Here are two ways to add mood boosting foods to your day:

2 EASY BREAKFAST RECIPES:

“I’m naturally a sweet breakfast person, but I’ve been trying to lean away from that because having a blood sugar balanced breakfast is KEY to keeping levels stable throughout the day. On the occasion that I am having a sweet breakfast I usually go for a greek yogurt bowl (good for the gut), or a smoothie bowl with spinach, plant-based protein, chia seeds, nut butter, and fruit.”

“My savory breakfast usually looks like a soft boiled egg, arugula massaged in olive oil and lemon, and avocado toast on fermented sourdough. So simple, but so good, and the protein and healthy fats balance out the toast.”