Category Archives for Food

Feel Good Food Breakfasts: Overnight Berry & Seed Oats

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A few people have asked me to write some posts about food, so I thought I’d share a series of ideas for breakfasts as a start. I’ve been posting my breakfasts on Instagram too recently if you’re interested – I’m doing a little experiment to see if this makes me eat more mindfully as a recent study suggests!

I love having a good breakfast – it’s a great start to the day. The breakfasts I’ll share are all pretty quick and easy to prepare and, most importantly, are good for your brain (and body!). Good mood food at it’s best! First up today is one of my favourites for this time of the year; a super-quick summery delight that’s great on the go…

Overnight Seed, Berry and Coconut oats

This is a lovely start to the day and particularly good if you know you’ll be in a rush in the morning but want something decent to fill you up, or take with you to work.

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Why this breakfast is good for your brain (and body!)

Getting your oats is very good for you! Oats are a slow-release carb and their soluble fibre helps prevent any peaks and troughs in blood sugar which can play havoc with your concentration, mood and energy levels.  They also contain magnesium which has been shown to have a positive impact on symptoms of depression.

Chia seeds are a great source of Omega-3 fatty acids which play a vital role in brain function. They also contain protein, slow-release carbs and many vitamins and minerals (magnesium, zinc, iron to name 3) which are good for your brain. Flax seeds are also a rich source of those Omega-3s and some studies suggest may help to alleviate the symptoms of depression, so sprinkling some of these on is a good choice.

Sunflower and pumpkin seeds contain loads of vitamins and minerals that your brain and body love. Both are great sources of magnesium and sunflower seeds also contain vitamin E and selenium which studies suggest may help to prevent cognitive decline. Pumpkin seeds are high in zinc which is important for memory function and contain plenty of B vitamins and tryptophan, which is the precurser to the ‘happy hormone’ serotonin.

Coconut is very high in fibre, vitamins C, E, B1, B3, B5 and B6 and multiple minerals including iron, selenium, calcium and  magnesium. Adding some flesh (dessicated coconut in this case) and also the milk gives some really good health benefits and also makes these taste creamy and pretty darn delicious. If you don’t like it, just leave it out and use almond milk, or another milk of your choice instead.

Berries
Berries are great for adding sweetness and they are filled with antioxidants and other vitamins and minerals. Some studies suggest there are specific cognitive benefits of berries too, possibly preventing cognitive and motor decline related to age and this study found eating blueberries may reverse memory loss.

So, here’s how to make this great breakfast – it takes about 5 minutes in the evening.

1. Take a cereal bowl (or a jar if you need them on the move) and add some oats to the bottom of the bowl.

2. Then a mixture of seeds on top. I usually use some combination of chia seeds, desiccated coconut, ground flax seeds, sunflower seeds, pumpkin seeds – whatever I have in my jars.

3. Add some cinnamon, whatever berries you have (I usually use a mix of blueberries, raspberries and strawberries), a good lug of coconut milk (or your choice). If you like, you could add a drizzle of honey or maple syrup too.

4. Give it all a stir, cover and leave in the fridge overnight.

5. In the morning all you need to do it take them out, put them in a posh glass dish if you like, add some more berries on the top if you like and a spoonful of bio yoghurt (I usually use homemade coconut) if you like. Seriously yum!

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Tip: I often use frozen berries as they tend to be cheaper and last longer. Just stir them in and by morning they’ve defrosted to a delicious mush in your oats.

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5 Good Mood Food Tips

As anyone who’s been ‘hangry’ knows, food can really impact our mood. Numerous studies show that what we eat impacts directly our brain and our mood. The ‘Feeding Minds’ report from the Mental Health Foundation discusses mental health and nutrition in detail. It also highlights research showing the links between whole countries’ intake of certain foods and the population’s levels of depression and other mental health problems.

Good Mood Food Tips

So, what should you eat to help yourself to stay mentally healthy? This could be a very short post! Essentially, it’s all about fresh, natural, healthy whole foods & ditching the white processed stuff, but here are 5 top good mood food tips to keep your brain (and body) working well:

1. Make sure you eat regular meals featuring lean protein, healthy fats and fresh vegetables.

This will help to keep your blood sugar levels steady (and avoid energy peaks and troughs and hangry feelings) and release energy slowly. Fresh vegetables are full of nutrients, fibre and have been shown to reduce the risk of heart disease and some cancers.

Get it out of your head that fat is bad. The brain needs healthy fats to work well. So, out with the 1970s low fat (high sugar) diets and in with good fats, including oily fish, nuts and seeds (especially walnuts, almonds, pumpkin and sunflower seeds), avocados, eggs and live yoghurt.

So, good meal examples would be a tuna or salmon with loads of veg, avocado, seed sprinkles and an extra virgin olive oil dressing, or meatballs in a tomato sauce with vegetable noodles (spirulizers are great, or you can buy ready-made ones now).

2. Eat Oily Fish

I’ve already mentioned fish above, but it’s worth mentioning oily fish separately. As well as being a source of lean protein and very good for your heart, oily fish contains omega 3 fatty acids which are essential for brain function but can’t be made by our bodies. Diets featuring oily fish are thought to reduce levels of depression. So, making sure salmon, sardines, mackerel or fresh tuna feature regularly in your diet is worthwhile.

Example easy meals would be tinned sardines or mackerel on wholegrain toast or a tuna niscoise salad. If you don’t eat fish, then walnuts, pumpkin, chia and flax seeds are your friends (they are even if you do eat fish!).

But what about the mercury?
NHS guidance is now that most people can eat four portions of oily fish a week without a problem, but pregnat women should eat a maxiumum of two.

3. Learn to Love Leafy Green Veg

I never thought I would be the kind of person who ‘massages kale’ but hey, it turns out I am! Kale, spinach, broccoli and other leafy green veg is full of nutritional benefits and scientists have found that it can slow cognitive decline.

Much to my surprise I’ve found I genuinely love(!) a kale salad with roasted veg, hummous and a sprinkling of nuts or seeds on top. Delicously Ella shows you how to give kale a massage in this video…

4. Replace Anything White and Processed With Wholegrains

Carbohydrates are not all bad, but we all know by now that simple, white carbs are no good for us. So forget about sugar, white rice and white bread and bring on the wholewheat, oats, brown rice, bulgar wheat, quinoa etc.

Easy swaps are brown rice in place of white and porridge or bircher muesli instead of sugar-filled breakfast cereals. Honey, maple syrup or medjool dates can be used instead of sugar to sweeten things if you have a sweet tooth (like me!).

5. Selenium

Increasing levels of the trace mineral selenium has been shown to reduce feelings of depression and anxiety, although interestingly this study found that if selenium levels were too high that also lead to issues. Brazil nuts are the richest source, so one or two a day will increase selenium levels safely. Tuna fish, oysters, wholegrains, sunflower seeds and pork, beef, lamb and chicken are all other good sources of selenium.

So, there you go – 5 ways you can eat well to help your mood and your health generally. There are lots more I could include, but these 5 are a good starting point. Happy eating…I’m off to massage some kale 😉

 

PS – This Mind video is informative if you’d like to find out more about managing your mood with food.