312

Bug alert
“Sugary, fatty and processed
foods provide the ideal
environment for bad bacteria
to thrive in your gut and these
harmful bacteria produce toxins
which travel to your brain and
affect your mood,” says Claire.
“Prebiotic foods – such as oats,
bananas, onions, and garlic - fuel
the growth of healthy gut flora,
eliminating toxins, and boosting
levels of the so-called ‘happy
hormones’, serotonin and GABA.”
You may have to force yourself
into the habit of eating goodmood
foods, but you’ll soon feel
the pay-off, promises Judy.
“By making the effort to start
your day with a bowl of porridge,
for slow-releasing carbohydrate,
you’ll dampen down your sugar
cravings. Stir in a spoonful of
seeds or nuts for protein – this will
give you a dose of tryptophan,
which your brain will convert into
serotonin.
“Include a portion of meat,
Once you break the sugar
craving cycle you’ll find it
easier to continue eating
healthier, good-mood foods
Your
happiness
menu
Breakfast:
Porridge oats soaked in coconut
milk and warmed on the hob. Add
cinnamon, walnuts for omega-3 fats,
pumpkin seeds, dates and banana.
Drink a cup of green tea – it contains
theanine to help relax your mind.
Lunch:
Homemade
butternut squash
and lentil soup with
mashed avocado on
rye or wholegrain
toast.
feeling great
Stock up on these foods to
keep your gut healthy
and your mood stable
Dinner:
Baked mackerel with garlic butter,
steamed kale and a warm salad made
with quinoa, beetroot and onion,
drizzled with olive oil, lemon juice
and apple cider vinegar.
Top 6 good mood foods
fish, eggs or nuts with every
meal,” says Judy. “As well as
providing tryptophan, protein is
an important source of zinc, an
essential mineral for a healthy
brain and mood. As your immune
system also needs zinc to keep it
ticking over it can easily become
depleted in the winter months.
If you’ve had a cold, for example,
that can drain your zinc levels –
another reason why you’re likely
to be more prone to a low mood
at this time of year.
“If you get zinc and tryptophan
from oily fish you’ll get the added
bonus of omega-3 fatty acids that
maintain good circulation in the
brain and help you hang on to
serotonin for longer.”
Porridge – oats are
naturally calming.
Salmon – a fantastic
source of omega-3.
Walnuts – they contain
tryptophan and more
omega-3 than any other nut.
Bananas – they’re
very calming, especially
before bed.
Boiled eggs – an
easy source of protein,
helping keep sugar
cravings at bay.
Blueberries – high in
Vitamin C which helps
to reduce stress
PICs: shutterstock, jumpfoto, stock food, getty images
YOURS n EVERY FORTNIGHT
43