Given we’ve just gone into another lockdown here in the UK, I wanted to talk about the importance of your mental health and mood. Especially in these crazy times, it’s so important to talk about how we are feeling and doing mentally.
Given we’ve just gone into another lockdown here in the UK, I wanted to talk about the importance of your mental health and mood. Especially in these crazy times, it’s so important to talk about how we are feeling and doing mentally.
Fitness is the number one way of keeping your mind and mood healthy and focussed, but in a very close second is how and what we eat.
Being a small business owner – my small restaurant in Kent – these times are incredibly unsettling and stressful. Also having a small family (3 kids under 10) to look after, it’s important I stay strong and motivated for them. I do this by trying every day to look at the positives in life, spending more time with the kids and my partner Jenny, more time at home decorating, cooking, staying fit and just being more present.
Fitness is the number one way of keeping your mind and mood healthy and focussed, but in a very close second is how and what we eat. Chefs are notoriously bad eaters! We’re always too busy and never make time for ourselves! However, through lockdown, I have had more time to plan my meals, which, in turn has completely changed my moods, and made me more focused and happier.
At the start of each week, try and write yourself a little weekly menu. You don’t have to go crazy, just a small meal plan to guide you through the week. It can be super simple! Only 2 or 3 ingredients each meal, breakfast, lunch and dinner. You can also add any snacks like fruits, shakes or nuts. It’s a great way to make sure you’re eating the right things while assisting with your weekly shopping trip.
Sugary, high calorie treats that many people crave can have negative consequences on both your body and mind.
Here is an example of a daily plan of mine.
Sugary, high calorie treats that many people crave can have negative consequences on both your body and mind. While it might give you a sugar rush and make you feel good in the moment, it doesn’t help you long term. This is why it’s so important to have a meal plan. So you constantly have a healthy meal or snack to look forward to, and you don’t end up caving into your cravings.
There are a lot of food types that we like to call ‘Good Mood’ foods! These are the foods that give you that extra bit of goodness (oils, vitamins, proteins) that will make you feel like a boss!
Below are my go-to ‘Good Mood’ foods. Try and stick as many of these foods into your daily/weekly meal plans, and I promise you that you’ll start feeling more positive and invigorated.
Bananas – They’re high in vitamin B6, which helps synthesize feel-good neurotransmitters like dopamine and serotonin.
Oats – They’re a whole grain that can keep you in good spirits all morning. You can enjoy them in many forms, such as overnight oats, oatmeal, muesli, and granola. They’re an excellent source of fibre, providing 8 grams in a single raw cup.
Coffee – The world’s most popular drink, and it may make the world a bit happier too. The caffeine in coffee prevents a naturally occurring compound called adenosine from attaching to brain receptors that promote tiredness, therefore increasing alertness and attention.
Nuts & seeds – They’re high in plant-based proteins, healthy fats, and fibre. Additionally, they provide tryptophan, an amino acid responsible for producing mood-boosting serotonin. Almonds, cashews, peanuts, and walnuts, as well as pumpkin, sesame, and sunflower seeds, are excellent sources.
Fatty fish – Omega-3 fatty acids are a group of essential fats that you must obtain through your diet because your body can’t produce them on its own. Fatty fish like salmon and tuna are rich in two types of omega-3s which can fight depression and anxiety.
Fermented foods – These include kimchi, yogurt, kefir, kombucha, and sauerkraut, and may improve gut health and mood. The fermentation process allows live bacteria to thrive in foods that are then able to convert sugars into alcohol and acids.
Dark chocolate – (got to treat yourself sometimes). Dark chocolate is rich in antioxidants and many mood-boosting compounds. Opt for a 70% or higher blend.
Eating well doesn’t have to be hard. Plan well, enjoy the cooking and just have fun with it. And drink lots of water!
Joe
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