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Good Mood Food

11/6/2020

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Just as we entered in to Phase 2 and living with Covid 19, the weather turned on us and has driven us indoors again for the most part. With thanks to Healthline.com we’ve got this article for you, See https://www.healthline.com/nutrition/mood-food for original article, sources and further reading:
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                                      9 Healthy Foods That Lift Your Mood
When you’re feeling down, it can be tempting to turn to food to lift your spirits. However, the sugary, high calorie treats that many people resort to have negative consequences of their own.
Thus, you may wonder whether any healthy foods can improve your mood.
Recently, research on the relationship between nutrition and mental health has been emerging. Yet, it’s important to note that mood can be influenced by many factors, such as stress, environment, poor sleep, genetics, mood disorders, and nutritional deficiencies  
Therefore, it’s difficult to accurately determine whether food can raise your spirits
Nonetheless, certain foods have been shown to improve overall brain health and certain types of mood disorders.
Here are 9 healthy foods that may boost your mood. 
 
                                                                         1. 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 albacore tuna are rich in two types of omega-3s — docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) — that are linked to lower levels of depression
Omega-3’s contribute to the fluidity of your brain’s cell membrane and appear to play key roles in brain development and cell signaling
While research is mixed, one review of clinical trials showed that in some studies, consuming omega-3’s in the form of fish oil lower depression scores
Although there’s no standard dose, most experts agree that most adults should get at least 250–500 mg of combined EPA and DHA per day
Given that a 3.5-ounce (100-gram) serving of salmon provides 2,260 mg of EPA and DHA, eating this fish a few times per week is a great way to get these fats into your diet
                                                              2. Dark chocolate 
Chocolate is rich in many mood-boosting compounds. Its sugar may improve mood since it’s a quick source of fuel for your brain. Furthermore, it may release a cascade of feel-good compounds, such as caffeine, theobromine, and N-acylethanolamine — a substance chemically similar to cannabinoids that has been linked to improved mood.
However, some experts debate whether chocolate contains enough of these compounds to trigger a psychological response.
Regardless, it’s high in health-promoting flavonoids, which have been shown to increase blood flow to your brain, reduce inflammation, and boost brain health, all of which may support mood regulation.
Finally, chocolate has a high hedonic rating, meaning that its pleasurable taste, texture, and smell may also promote good mood.
Because milk chocolate contains added ingredients like sugar and fat, it’s best to opt for dark chocolate — which is higher in flavonoids and lower in added sugar. You should still stick to 1–2 small squares (of 70% or more cocoa solids) at a time since it’s a high calorie food.
                                                         3. Fermented Foods
Fermented foods, which include kimchi, yogurt, kefir, kombucha, and sauerkraut, 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.
During this process, probiotics are created. These live microorganisms support the growth of healthy bacteria in your gut and may increase serotonin levels.
It’s important to note that not all fermented foods are significant sources of probiotics, such as in the case of beer, some breads, and wine, due to cooking and filtering.
Seratonin is a neurotransmitter that affects many facets of human behaviour, such as mood, stress response, appetite, and sexual drive. Up to 90% of your body’s serotonin is produced by your gut microbiome, or the collection of healthy bacteria in your gut. In addition, the gut microbiome plays a role in brain health. Research is beginning to show a connection between healthy gut bacteria and lower rates of depression. Still, more research is needed to understand how probiotics may regulate mood.
                                                                   4. Bananas
Bananas may help turn a frown upside down. They’re high in vitamin B6, which helps synthesize feel-good neurotransmitters like dopamine and serotonin.
Furthermore, one large banana (136 grams) provides 16 grams of sugar and 3.5 grams of fibre.
When paired with fibre, sugar is released slowly into your bloodstream, allowing for stable blood sugar levels and better mood control. Blood sugar levels that are too low may lead to irritability and mood swings.
Finally, this ubiquitous tropical fruit, especially when still showing green on the peel, is an excellent source of prebiotics, a type of fibre that helps feed healthy bacteria in your gut. A robust gut microbiome is associated with lower rates of mood disorders.
                                                                        5. Oats
Oats are 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 (81 grams).
Fibre helps slow your digestion of carbs, allowing for a gradual release of sugar into the bloodstream to keep your energy levels stable.
In one study, those who ate 1.5–6 grams of fibre at breakfast reported better mood and energy levels. This was attributed to more stable blood sugar levels, which is important for controlling mood swings and irritability.
Although other sources of whole grains can have this effect, oats may be especially advantageous, as they’re also a great source of iron, with 1 raw cup (81 grams) boasting 19% of your daily needs.
Iron deficiency anaemia, one of the most common nutrient deficiencies, is associated with low iron intake. Its symptoms include fatigue, sluggishness, and mood disorders.
Some research suggests that people experience improvements in these symptoms after eating iron-rich foods or supplementing with iron, but more research is needed.
                                                                      6. Berries
Curiously, eating more fruits and vegetables is linked to lower rates of depression.
Although the mechanism isn’t clear, a diet rich in antioxidants may help manage inflammation associated with depression and other mood disorders.
Berries pack a wide range of antioxidants and phenolic compounds, which play a key role in combatting oxidative stress — an imbalance of harmful compounds in your body.
They’re particularly high in anthocyanins, a pigment that gives certain berries their purple – blue colour. One study associated a diet rich in anthocyanins with a 39% lower risk of depression symptoms.
If you can’t find them fresh, try buying frozen berries — which are frozen at their peak ripeness to retain the maximum amount of antioxidants.
                                                            7. Nuts and seeds
Nuts and seeds are 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.
Moreover, nuts and seeds are a large component of both the mind and Mediterranean diets, which may support a healthy brain. Each of these diets promotes fresh, whole foods and limits your intake of processed items.
What’s more, a 10-year study in 15,980 people linked moderate nut intake to a 23% lower risk of depression.
Finally, certain nuts and seeds, such as Brazil nuts, almonds, and pine nuts, are good sources of zinc and selenium. Deficiency in these minerals, which are important for brain function, is associated with higher rates of depression — although more research is needed.
                                                                  8. Coffee
Coffee is 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.
Moreover, it increases the release of mood-boosting neurotransmitters, such as dopamine and norepinephrine.
A study in 72 people found that both caffeinated and decaffeinated coffee significantly improved mood compared with a placebo beverage, suggesting that coffee contains other compounds that influence mood.
Researchers attributed this boost in attitude to various phenolic compounds, such as chlorogenic acid. Still, more research is needed.
                                                                               9. Beans and lentils
In addition to being high in fibre and plant-based protein, beans and lentils are full of feel-good nutrients.
They’re an excellent source of B vitamins, which help improve mood by increasing levels of neurotransmitters like serotonin, dopamine, norepinephrine, and gamma aminobutyric acid (GABA), all of which are important for regulating mood.
Furthermore, B Vitamins play a key role in nerve signalling, which allows proper communication between nerve cells. Low levels of these vitamins, especially B12 and folate, have been linked to mood disorders, such as depression.
Finally, they’re a good source of zinc, magnesium, selenium, and non-heme iron, which may likewise elevate your spirits.
The bottom line
When feeling blue, you may crave calorie-rich, high sugar foods like ice cream or cookies to try to lift your spirits.
While this might give you a sugar rush, it’s unlikely to help you in the long term — and may have negative consequences as well.
Instead, you should aim for wholesome foods that have been shown to not only boost your mood but also your overall health. Try out some of the foods above to kick-start your positivity routine.
Original Article from Healthline
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Red Pepper Smoothie - Wini Nutritional Therapy

11/5/2020

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Link to wini.ie
​Did you know 🤔 Red peppers 🌶contain approx 169% of the RDA making it one of the richest dietary sources of Vitamin C compared to an orange that contains approx 54mg ... Vitamin C is essential for overall health and wellness & is especially helpful for strengthening immune health, as it supports your immune system’s cellular function. 🌶Red bell peppers also contain vitamin K1, vitamin E, vitamin A, folate, potassium & vitamin B6 and are packed full of antioxidants. However, It's best to eat red peppers raw – as the heat when cooking depletes the vitamin C content.
If you’re plant based 🌱the best way to absorb non-heme iron, aka plant-based iron is by pairing it with a source of vitamin C. The vitamin C helps break the iron down into a form that the body can easily absorb . As our bodies cant synthesize vitamin C naturally we must get it directly from food sources or supplements to maintain good health. This juice 🥤 is bursting with flavour, vitamin C and anti oxidants and is very freshing :
Recipe
1 x red bell pepper 🌶
4 x carrots 🥕
1 x orange 🍊
1 x lemon 🍋
Water & ice and blitz
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Vegan & Protein Pancakes - Wini Nutritional Therapy

11/5/2020

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🌱Looking for breakfast inspiration? Check these out from Wini Gallagher:
🌱These definitely turned out better than expected !
​Vegan Pancakes: No eggs or dairy I used a soya spread organic spelt wholemeal flour baking powder soya milk and vanilla essence .. that easy !!! topped with soya yogurt frozen berries chopped walnuts and vegan hazelnut spread 

​These Banana Oat Protein pancakes make an easy breakfast or a perfect run / workout recovery refuel .. blitz all the ingredients in the nutribullet and top with your favourite toppings .. I’ve topped mine with soya coconut yogurt chopped walnuts almond butter and blueberries and raspberries.. how do you eat yours ? Recipe 100grams of oats / 1 banana / 1 egg / soya milk 250m
Link to wini.ie
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Immune Boosting Juice - Wini Nutritional Therapy

11/5/2020

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​A great immune boosting juice to kick start your day packed full of vitamins minerals and anti inflammatory whole foods bursting with flavour 🌱🍎🥕🍊Gingerol, the bioactive substance in fresh ginger, can help lower the risk of infections. 🌱Turmeric is a golden spice that has been used to treat inflammation, bacterial infections and digestive issues for thousands of years. It contains curcumin, which has proven antioxidant and anti-inflammatory effects.. 🍊 The vitamin C in oranges can boost immunity to fight everyday viruses and infections 🍊 🥕 To strengthen your immune system and help your body fight off infections, adding carrot juice to your daily diet will help maintain your physical health. 🥕Carrots contain antioxidants, which help your body fight free radicals, cell damage, and inflammation 🥕 🍎Apples are rich in fiber, vitamins, and minerals, all of which benefit health. They also provide an array of antioxidants
Link to Wini.ie
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Gluten Free Chocolate Brownies from Wholefoods

27/4/2020

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Chocolate brownies are the ultimate comfort food and who doesn’t need comfort food in their life? If you’d like to make some brownies but are concerned about the fat content/healthiness of them, then this recipe is perfect. It is a hybrid version of regular brownies that also provide you with one of your five a day!!
Time:  25-30 minutes to cook (depending on oven)
You will need:
  • Oil to grease baking dish + grease proof paper to line baking tin
  • 400 grams of butternut squash, peeled and chopped into 2cm dice
  • 100 grams of Green and Blacks dark chocolate (at least 70% cocoa content), roughly chopped
  • 4 medium free range/organic eggs
  • 200 grams golden caster sugar or coconut sugar to be healthier
  • 100 grams green and black cocoa powder
  • 2 tablespoons coconut flour or Linwoods ground seeds mix
  • 2 teaspoons of baking powder
  • Pinch of salt
Method:
  1. Pre-heat oven to 180°C/ fan oven 160°C /gas mark 4.
  2. Grease and line a 20cm x 20cm square brownie tin with grease proof paper.
  3. Bake peeled and chopped butternut squash in oven for 15 mins or until soft.
  4. Put soft baked squash in a mixing bowl and add chopped chocolate/combine until completely melted. Whizz this mixture until it resembles a puree.
  5. Crack the eggs into a large bowl and add the sugar, using a handheld blender, whisk until light and fluffy, then fold in the cocoa powder, coconut flour, baking powder and a pinch of salt.
  6. Now fold in the chocolate butternut squash puree until combined fully.
  7. Transfer to pre-lined baking tin and bake for 25-30 minutes (maybe more, check by putting a skewer into the middle to test if still gooey!!)
  8. Remove from oven and allow to cool in tin for at least an hour before slicing.
  9. Cut into square and serve with vanilla ice cream or coconut yogurt!!
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‘Eggcado’ Chopped Boiled Eggs with Ripe Avocado & Chives

2/4/2020

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​Eggs contain important brain fats called phospholipids. Phospholipids along with essential fats from chia or hemps seeds enhance your mood, mind and mental performance.
Vegetarian; nut and dairy free; with no added sugar
A good source of dietary fibre and essential fats.

Ingredients:
  • 2 free range eggs
  • 1 medium ripe peeled avocado 
  • 1 tsp. of olive oil
  • Salt and pepper
  • A pinch of chopped fresh chives
  • ½ tsp. of True natural goodness Organic Shelled Hemp Seeds or True natural goodness Milled Chia Seeds
Instructions:
  • Boil water in medium saucepan until hot.
  • Put eggs in saucepan in hot water for about 8 minutes until hard boiled.
  • Rinse the eggs in sieve under cold water then peel quickly.
  • Mash the eggs with oil and salt and pepper in a small bowl. 
  • Add avocado and seeds then mash until the mixture is smooth but still a bit chunky.
  • Sprinkle chopped chives on top.
  • Serve in a small Tupperware container sealed with teaspoon or use as a sandwich filler.

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