Feel Great Naturally with Mood Foods...

Regardless of whether it's a seasonal feeling or a longer term issue, diet and lifestyle have a powerful impact on our mood. Here are five tips that are sure to help:

Eat your way to happiness... research shows inclusion of B vitamins, essential amino acids and essential fatty acids have a significant improvement in mood. Adding oily fish, eggs, tofu or combining vegetarian sources of protein such as rice and beans along with a variety of seeds and nuts, whole grains, seasonal vegetables and avocados to your diet means that you'll naturally increase these nutrients and minimise the need to take supplements or anti-depressants.

Green Tea Beats the Blues.. .a study published by the American Journal of Clinical Nutrition in December 2009 suggests that we're less likely to be depressed if we sip four or more cups of green tea daily. Japanese researchers studied both men and women and found that those who drank more than four cups of green tea were 44% less likely to report symptoms of depression. Investigators noted that the amino acid theanine found in green tea may play a role in the benefits they saw.

Avoid alcohol... it's a depressant which increases production of unwanted stress hormones.

Exercise for 30 minutes a day... it releases those all important endorphins, the natural anti-depressants that raise mood. It'll also help you sleep better, feel better, look better and enhance self image.

Tackle the root cause... if you're stressed, take proactive control and don't let issues ride.

Try a variety of these and keep a food and symptoms diary to monitor trends and progress.

Be well. Be happy.


Here's a recipe that shows just how delicious and nutritious eating healthfully can be...

Mood Food Recipe | Smoked Salmon and Eggs on an English Muffin
This is a great breakfast, brunch, lunch or even supper dish. It's quick and easy to make too, and packed with goodness that supports brain function; the salmon provides DHA, an omega 3 fat helps to build neurons and their connections and the egg provides all the essential amino acids. One of the many qualities of green vegetables is to lift the spirit, so feel free to pile on the spinach!

Serves 1
Prep time: 5 minutes
Cooking time: 10 minutes

Ingredients:
1oz smoked salmon
1 egg, beaten
25g baby spinach leaves
1 wholegrain English muffin
½ tsp extra-virgin olive oil
2 tsps butter

Here's what you do...

• Toast the muffin on both sides.
• Gently heat the oil and butter in a frying pan.
• Add the beaten egg and cook for a minute, stirring constantly, until it has set.
• Steam the spinach leaves until wilted.
• Butter the muffin and layer with the egg, spinach and salmon.

Enjoy!

Sarah Lantry received her training at Integrative Nutrition in New York City. She is certified by the American Association of Drugless Practitioners, leads workshops on nutrition, and offers individual health and nutrition coaching to busy professionals and families.

e [email protected] | http://www.attitudetofood.com | skype: sarahlantry | facebook.com/attitudetofood