Need A Mood Boost? Eat This!

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No question that what you eat can affect how you feel, right? Both positively and negatively. (And the same goes for your kids. )

Mental health and brain health are incredibly complex. As are the foods we eat, and the ways our bodies interact with those foods. While, we don’t know the exact mechanisms of how food and nutrition help, we know a few ways that food impacts our moods.

First, we know that what we eat becomes the raw materials for our neurotransmitters. “Neurotransmitters” are biochemical messengers that allow our nerve cells to communicate. They are important not just for thinking and memory, but also for mental health. Second, we know what we eat affects our blood sugar. And having unstable blood sugar levels can contribute to mood swings…bad ones. Where do you think the term #hangry comes from?

So, let’s talk about mood-boosting and mood-busting foods….which ones to include and which ones to avoid. Especially as we move into the winter months, with less hours of sunlight we need to take external steps to support and improve our mood.

Top Mood Boosting Foods and Supplements

  1. Did you know that some nutrient deficiencies can look like mental health problems? Yup. The food we eat (or don’t eat) can affect us so profoundly that it mimics a mental health imbalance…this includes deficiencies in B-vitamins, vitamin D, and the mineral selenium. Clearly, getting enough vitamins, minerals, (and other things like antioxidants) are key. These nutrients not only reduce inflammation but also fuel the biochemical reactions in our bodies. So make sure you’re eating a variety of nutrient-dense whole foods, especially fresh fruits and vegetables. In fact, studies show that people who eat the most fruits and vegetables are the happiest. #yesplease
  2. Pay special attention to vitamin D (the sunshine vitamin), as it’s not naturally occurring in too many foods.
  3. Selenium is an essential mineral found in Brazil nuts, walnuts, cod, and poultry. Try to add some of those to your weekly diet.
  4. Fourth. Make sure you get enough protein. Protein is your body’s main supply of amino acids. Amino acids are very important for mood issues because they are the building blocks of neurotransmitters. I recommend eating protein with every meal and don’t forget that protein also helps to regulate blood sugar,
  5. Fifth. Complex carbohydrates like sweet potato and quinoa are great too. They allow better absorption of key amino acids like tryptophan (and remember that Turkey time is just around the corner). Tryptophan is used by your body to make serotonin (your “happy hormone”) and melatonin (your “sleepy” hormone). So, if you want to relax, try these in the evening.
  6. Sixth. Fish and other sources of omega-3 fatty acids (nuts, seeds, and algae) are also mood-boosting. Omega-3s are definitely “brain food” and may help to ease some symptoms.

FUN FACT: One study showed that giving one multi-vitamin and one omega-3  fish oil tablet per day to prison inmates reduced the incidence of violent behavior by 50%!

Not that I’m comparing my kids to prison inmates buuuuuuut, ALL my kids get fish oil in the morning to help set them up for the day AND in the evening before bed to help calm them and prepare them for sleep.

Last but not least, make sure you’re hydrated. Mild dehydration can cause mood issues as well!

Top Mood-busting foods

This shouldn’t be a surprise to you – processed foods are mood-busters! One study suggests that eating a lot of processed foods devoid of nutrients can increase your chances of becoming depressed by as much as 60 percent! This is on top of the research that shows nutrient deficiencies can look like mental health imbalances. How much feedback do you need to jump off this bandwagon? Processed foods are problematic for so many reasons.

I know you’re probably thinking….“But it makes me feel good!” Yes, some of these mood busters can make you feel better…but only temporarily. Most big food companies hire scientists to study how to maximize the “pleasure” centers with the perfect amount of sugar, salt, and fat. Not to mention the color, texture, and taste; they can light up our taste buds and make us feel good… for now. They call it the “bliss point” and their goal is light up this centre of your brain on a regular basis.

But do you know what also makes you feel good? Weight training,  running, walking..or just moving! Lots of things can help boost your mood and make you feel good….AND have the added benefit of improving your health.

A few other things to avoid are:

  • Alcohol (nervous system depressant)
  • Caffeine (may worsen anxious feelings and ability to sleep)
  • Sugar (messes with your blood sugar and can worsen inflammation).

Bad moods can lead to bad eating habits; and, bad eating habits can lead to bad moods. If you need a mood boost, stick to minimally processed nutrient-dense whole foods. Things like fresh fruit and vegetables (including leafy greens), nuts and seeds, eggs, fish, poultry, and meat. Avoid common mood-busting foods like alcohol, caffeine, and sugar.

And remember, sometimes “feel good” junk foods, only make you feel good temporarily.

Recipe (mood boosting): Fruit Salad

fruit salad

Serves 6-8

Ingredients:

  • 1-2 cups watermelon, cubed
  • 1-2 cups cantaloupe, cubed
  • 1-2 cups blueberries, fresh
  • 1-2 cups blackberries, fresh
  • 1-2 cups green grapes
  • 1 tbsp chia seeds (optional)
  • 2 tbsp walnuts (optional)

Directions:

  1. Place all fruit in a large bowl and gently toss.
  2. Serve & enjoy!

 

The Queen Drinks It…It Must Be Good!

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Tea is said to be the most popular beverage in the world. It’s been consumed for thousands of years by millions, perhaps billions, of people.

Tea has also been shown to have many health benefits. And some of these benefits are thought to be related to tea’s antioxidant properties. These properties are from its flavonoids known as “catechins.” Flavonoids are anti-inflammatory and have a range of health benefits that I’ll share with you later.

What’s the difference between black tea and green tea (or does one even exist)?

First of all, they both come from the camellia sinensis shrub that’s native to China and India. Green tea contains slightly more health-promoting flavonoids than black tea. The difference lies in how each type of tea is processed.

If the leaves are steamed or heated, this keeps them green. The heat stops oxidation from turning them black. Then they’re dried to preserve the colour and flavonoids. Hence you have green tea.

If the leaves are not heated, and are crushed and rolled, then they continue to oxidize until they’re dry. This oxidation uses up some of the flavonoids’ antioxidant power, so black teas have slightly less ability to combat free radicals than green tea does.

Did you know? Adding milk to your tea reduces the antioxidant ability….

Both green and black teas contain about half of the caffeine in coffee. That translates to about 20-45 mg per 8 oz cup….so if you are trying to cut back on your caffeine consumption, try drinking tea!

What are some the specific health benefits of drinking tea?

Heart health – For one thing, both green and black tea drinkers seem to have high levels of antioxidants in their blood compared with non-tea drinkers. Green and black tea drinkers also have lower risks of heart attacks and stroke. Drinking green tea, in particular, is associated with reduced triglycerides, total cholesterol, and LDL oxidation, all of which are risk factors for heart conditions.

Overall, drinkers of green and black tea seem to have a lower risk of heart problems. Green tea has also been shown to reduce risk factors (i.e., blood lipid levels) a bit more than black tea.

Cancers – Antioxidants also reduce the risk of many cancers. Studies show that both green and black teas can reduce the risk of prostate cancer (the most common cancer in men). Also, green tea drinkers have a lowered risk of breast and colorectal cancers. Black tea is being researched for its potential to reduce the risk of ovarian cancer.

Overall, antioxidant flavonoids in tea seem to help reduce the risk of some different cancers. Green tea may have a slight edge over black tea, but both seem to be associated with lower cancer risk.

Diabetes – Both green and black teas can reduce the risk of developing type 2 diabetes. They also reduce diabetes risk factors, like elevated blood sugar levels and insulin resistance. For example, some studies have shown that both green and black teas can help reduce blood sugar levels. Other studies have shown that green tea can also improve insulin sensitivity.

Once again, green tea seems to have a slight edge over black tea, but both are blood sugar friendly (just don’t overdo the added sugar).

So, what’s the verdict on tea? 

Green tea retains more of the beneficial antioxidants than black tea does; but both are associated with better health than non-tea drinkers. Overall, both green and black teas are healthy drinks, and tea drinkers, in general, seem to have fewer health conditions than non-tea drinkers. Green tea seems to have a slight edge over black tea when it comes to measurable risk factors of some common diseases.

I’d love to know: Are you a tea drinker? Which tea is your favourite? How do you like to enjoy it? Let me know in the comments below.

Recipe (Green tea): Matcha Energy Bites

matcha enrgy bites

Serves 6 (makes 12-18 bites)

Ingredients:

  • 1 cup shredded coconut, unsweetened
  • 4 tbsp almond flour
  • 1 tbsp matcha green tea
  • 2 tbsp honey or maple syrup
  • 1 tbsp coconut oil

Directions:

  1. Add all ingredients into food processor and pulse until blended.
  2. Shape into 1-1.5″ balls.
  3. Serve & enjoy….and try not to eat them all!

Tip: If you use sweetened coconut, then you can eliminate the honey/maple syrup.

How Much Sugar Is Too Much? (Less Than You Think…)

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In case you didn’t know, one of my (many) pet peeves is the overabundance of sugar that we feed ourselves and our children. It gets me hot and bothered….and vocal!

Here’s the good news….Organizations and governments are (finally) declaring a maximum amount of daily sugar intake. WHOOP WHOOOOOOOOOP! And while this is a step forward, there are still a few problems. One – they don’t all agree with each other. And, two, I don’t necessarily agree with them either.

We all know sugar is NOT a health food. It isn’t full of nutrition, and excess consumption is not associated with great health. Ever.

The problem is that sugar is everywhere. It’s naturally occurring. It’s also added to just about EVERY PROCESSED FOOD there is. And this “added sugar” is a factor in many chronic diseases we see today. Sugar is inflammatory. Too much is associated with weight gain, diabetes, heart disease, cancer, and cavities. Too much sugar is a huge health risk, no matter how you look at it. Plain and simple.

So let’s talk about how much sugar is “too much.”

Before we talk about the “official” numbers (and why I don’t agree with them), you need to know the difference between “added” sugar and “naturally occurring” sugar.

Fruit and other healthy, whole foods contain sugar. They also contain water, fibre, vitamins, minerals, and other phytochemicals. They are good for you. Eating fruits and vegetables is a well-proven way to reduce your risks of many chronic diseases. You won’t get many people that will contest that.

“Added sugars,” on the other hand, are extremely concerning. In 2013, the American Heart Association calculated that about 25,000 deaths per year were due to diseases that were influenced by sweetened beverages. “Added sugars” are also in baked goods, candies, soups, sauces and other processed foods. You can find sugar on the ingredient list as many names, often ending in “-ose.” These include glucose, fructose, sucrose, etc.

The “official” change is the new Nutrition Facts tables. You may remember that in Canada and the USA, they declare the amount of sugar, but don’t give it a %DV (% daily value); this means, they’ve never had a “benchmark” maximum daily value to use. They haven’t declared how much is too much. Now, both countries are implementing a %DV for sugar.

In Canada, the %DV is based on 100 g/day of total sugar. Unfortunately, this number is large because it includes both naturally occurring and added sugars. The %DV is in-line with the Canadian Heart & Stroke Foundation’s recommendations of no more than 90 g of total sugars per day.

So, “Total sugars” = “Naturally occurring sugars” + “Added sugars.”

In the USA, the labels are changing too. They are not declaring “total” sugars but will differentiate between naturally occurring and added sugars. They have decided on a maximum of 50 g of “added” sugars each day. Unfortunately, this is still more than the American Heart Association’s recommended maximum of 24 g/day added sugar for women, and 36 g/day added sugar for men.

In 2012, the average daily total sugar intake in the USA was 130 grams per day and in Canada, 90 grams per day! But, I’d argue that 100 g per day total sugar is still WAY too high. While these official numbers are a step in the right direction, they’re not what I would recommend.

To start, I’d ditch as many processed foods as possible, regardless of their sugar content. There are a ton of studies that show that processed foods are bad for your health. Period. And, I wouldn’t recommend eating your “daily value” of sugar from sweetened processed foods. Get your sugar from whole, unprocessed fruits first.

Second, you don’t need to max out your daily sugar intake. I promise your pancreas will thank you! Try to reduce your sugar intake below these “official” amounts for an even better goal. The World Health Organization’s recommended maximum of 36g/day for men (7.5tsp), 20g/day for women (4tsp) and 10g/day for children (2tsp) should be your benchmark for daily added sugar.

I’m going to share my top recommendations to help you reduce your sugar intake:

  1. EAT MORE PROTEIN
    They provide satiety, help you feel full longer and help to keep your blood sugar stable. Try to have protein every time you eat.
  2. EAT MORE HEALTHY FAT
    Contrary to popular belief, fat doesn’t make you fat…..sugar does! Like protein it provides satiety and helps to keep blood sugar stable (and it’s essential to health).
  3. INCREASE YOUR FIBRE
    Low in calories, high in nutrition. Helps to balance blood sugar and its filling. Added bonus….it helps pull excess cholesterol out of the body.
  4. CONSUME FERMENTED FOODS & BEVERAGES
    Sour food helps naturally reduce sugar cravings AND provide probiotics, which support digestive health. Cultured veggies are easy to make at home and so is Kombucha!
  5. SUPPLEMENT
    Chromium: regulates blood sugar and cholesterol levels and helps to reduce sugar cravings.
    Magnesium: studies show that sugar cravings may actually be a result of magnesium deficiency (especially if you crave chocolate).
    Zinc: needed for insulin and glucose utilization and a deficiency can lead to sugar cravings.
  6. REDUCE (OR ELIMINATE) SUGAR-SWEETENED BEVERAGES
    This includes soda pop, sweetened coffee/tea, sports drinks, etc. Instead, have fruit-infused water. Or try drinking your coffee/tea “black” or with a touch of cinnamon or vanilla instead. Do it gradually…start by reducing your sugar by 1/3, then 1/2 and before you know it, you’ll be having your coffee sugar free. If you want the sweet, bubbly sensation of pop, try drinking Zevia instead. Zevia is a pop that is sweetened with stevia and doesn’t contain any artificial colour (all drinks are clear) or phosphorus. If you must drink pop, Zevia is the way to go.
  7. REDUCE (OR ELIMINATE) DAILY DESSERTS
    Choose one night per week when you will have dessert – and stick to that one night. Bake your own instead. You can easily reduce the sugar in a recipe by half and still have it taste delicious. Alternatively, try replacing the white sugar with coconut sugar. (Or try my delicious (no added sugar) dessert recipe below.)
  8. REDUCE (OR ELIMINATE) CONSUMPTION OF BREAKFAST CEREALS
    They all have added sugar and for the majority of them, one serving would max out the recommended daily intake of 10g (2 tsp) for your kids. Instead, get a copy of 5 Breakfasts That Won’t Overload You on Sugar and Taste Delicious. 

Let me know in the comments your favourite tips to reduce your sugar intake!

Recipe (No added sugar): Frosty

Chocolate Frosty
photo credit: mynaturalfamily

Serves 1

  • ¾ cup almond milk (unsweetened)
  • ½ tsp vanilla extract
  • 1 tbsp cocoa powder (unsweetened)
  • ½ banana, frozen or ½ cup strawberries
  • Ice cubes

Directions:

  1. Add everything into a blender except ice. Blend.
  2. Add a handful of ice cubes and pulse until thick and ice is blended.
  3. Serve & enjoy!

Tip: Double the recipe to share.

How Do I Keep My Blood Sugar Stable?

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Oh, the words “blood sugar.”

Does it conjure up visions of restrictive eating, diabetes medications, or insulin injections? Or, does it mean absolutely nothing to you?

Blood sugar is the measure of the amount of sugar in your blood. You need the right balance of sugar in your blood to fuel your brain and muscles….basically to function as a human!

The thing is, it can fluctuate. A LOT.

This fluctuation is the natural balance between things that increase it; and things that decrease it.  In the most simple of explanations, when carbs are ingested and broken down into simple sugars, your body keeps blood sugar levels stable by secreting insulin. Insulin allows excess sugar to get out of your bloodstream and into your muscle cells and other tissues for energy.

But why keep your blood sugar stable? Does it even matter?

Your body is always seeking homeostasis (back to high school science with that term, lol) and therefore wants your blood sugar to be at an optimal level. It should be high enough, so you’re not light-headed, fatigued (mid-afternoon slump), and irritable. And, it should be low enough that your body isn’t scrambling to remove excess from the blood. Homeostasis. That’s the goal.

Okay, we’re going to get slightly technical but I want you to stay with me because this information is important. Ready?

When blood sugar is too low, this is referred to as “hypoglycemia.” When blood sugar is too high, it is referred to as hyperglycemia.  Prolonged periods of elevated blood sugar levels (chronic hyperglycemia) can lead to “insulin resistance.”  This means your cells are just so bored of the excess insulin constantly floating around that they start ignoring (resisting) it, and that keeps your blood sugar levels too high. It’s like the boy who cried wolf. He set off so many false alarms about the wolf that when the wolf came, no body else did. With insulin resistance, your cells do the same thing!!!

Insulin resistance and chronic hyperglycemia can eventually lead to diabetes. And a whole host of other health related problems that are best avoided.

So let’s look at how you can optimize your food and lifestyle to keep your blood sugar stable. And keep you human.

4 simple steps you can take to help balance your blood sugar are:

  1. Reduce the number of refined sugars and starches you eat.  To do this, you can start by dumping sweet drinks, overabundance of starchy carbohydrates, candy and having smaller portions of dessert (or only having one set night during the week where you have dessert. In our house, Sunday is our dessert night. The kids put in their request and I do my best to honour it. Not only do they appreciate and savour the dessert, but they’ve come to understand that dessert isn’t something to eat on a daily basis.)
  2. Eat more fibre. Fibre helps to slow down the amount of sugar absorbed from your meal; it reduces the “spike” in your blood sugar level.  Fibre is found in plant-based foods (as long as they are eaten in their natural state, processing foods can reduce or remove fibre).  Eating nuts, seeds, and whole fruits and veggies (not juiced) is a great way to increase your fibre intake.
  3. Eat more protein. Like fibre, protein slows down the amount of sugar absorbed from your meal. It also helps keep you feeling full and satiated. Protein sources include beef, poultry, pork, fish and some legumes.
  4. Eat more fat (the good kind). Consuming foods like avocadoes, coconut oil, butter, olive oil, fish oil, flax seed oil, hemp oil are not only good for you, but will also help to keep your blood sugar stable.

FUN FACT: Cinnamon has been shown to help cells increase insulin sensitivity. Not to mention it’s a delicious spice that can be used in place of sugar. (HINT: It’s in the recipe below)

Besides making changes to your nutrition, there are also lifestyle changes you can implement to help balance blood sugar.

  1. Exercise. Get your body moving on a regular basis. It helps to improve your insulin sensitivity; so that your cells don’t ignore insulin’s call to get excess sugar out of the blood.  Not to mention, when you exercise, your muscles are using up that sugar they absorbed from your blood. That makes exercise a WIN-WIN!
  2. Reduce stress. Would you believe that stress affects your blood sugar levels? Yup! Stress hormones increase your blood sugar levels. If you think about the “fight or flight” stress response, what fuel do your brain and muscles need to “fight” or “flee”? Sugar  (glucose)! When you are stressed,  signals are sent to release stored forms of sugar back into the bloodstream, thereby increasing blood sugar levels.  So, try to reduce the stress you’re under or manage it more effectively.
  3. Sleep goes hand-in-hand with stress. When you don’t get enough quality sleep, you tend to release stress hormones, have a higher appetite, and even get sugar cravings (yes, yes and YES! I’ve personally not been getting alot of sleep lately and I WANT ALL THE BREAD and CHOCOLATE). Sleep is a crucial, often overlooked, factor when it comes to keeping your blood sugar stable. Making sleep more of a priority – will do your blood sugar (and mental health) good.

Your body is on a constant 24-hour quest to keep your blood sugar stable. Its always looking for homeostasis….it’s little piece of Zen. The body has mechanisms in place to do this, but those mechanisms can get tired and lazy if you constantly overload your system.  And those long-term blood sugar issues can spell trouble! Minimizing exposure to excessive starchy or refined carbs, and eating more fibre, protein, and fat, while also incorporating exercise, reducing stress, and improving sleep are all key to having stable blood sugar (and overall good health).

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Recipe: Cinnamon Apples

IMG_8756

Serves 4

Ingredients:

  • 2 apples, chopped
  • ½ tsp ground cinnamon

Directions:

  1. Slice apples
  2. Place them in a bag or bowl with lid
  3. Add cinnamon
  4. Shake to coat
  5. Take a bite and enjoy the deliciousness


 Tip: Keeping the peel on increases the fibre content, which is even better for stabilizing your blood sugar.