Food for Thought

Food for Thought: Can Food really affect your mood?

They say you are what you eat, but can food really affect your mood? Different vitamins and minerals are linked boosting your mood and energy levels, lessening irritability, depression and anxiety.  Some of these super foods include;

Whole Grains; these are thought to boost mood and lower heart disease. Try some whole grain cereal for breakfast or some quinoa instead of rice as a side for dinner.salad

Dairy Products; some protein in dairy products are thought to reduce anxiety. Try some Greek yoghurt for breakfast and a grilled cheese with whole grain bread for lunch.

Tomatoes; this bright fruit contain lycopene which is thought to reduce inflammation of the brain related to depression. Try a simple Caprese salad, with protein rich mozzarella or a hearty bowl of whole grain spaghetti with tomato sauce.

Dark Chocolate; chocolate normally brightens the day of the person eating it, but studies show that elements in dark chocolate help improve mood. So go ahead, indulge a little.

Nuts and Fatty Fish; peanut butter, salmon fillet and a handful of cashews. What do these all have in common? Omega-3 Fatty acids! This fatty acid boosts serotonin levels in the brain and may temporarily relieve depression, irritability, anxiety and insomnia.

Freshly Squeezed OJ;  A glass of sunshine. Vitamin C in oranges and other citrus fruit boost your mood, ease depression and irritability and low energy levels. These are just another reason to have a glass each morning.

Green Tea; this tea contains thiamine which is a complex B vitamin. Thiamine helps with mood control and help with clear thinking. The caffeine in green tea is also easier on the body than the caffeine in coffee.

Recipe- Peanut Butter Pork Chops

This recipe contains both peanuts ( Omega -3 Fatty Acids) and Orange Juice (Vitamin C). Serve over quinoa with sautéed spinach on the side and you have a mood busting meal.

Prepare the marinade for this recipe the night before and allow it to sit in the fridge overnight. You can substitute soy or other meat protein as desired.

2 pork tenderloins (or 6 pork chops)
1/4 cup orange juice
Grated rind of 1 orange
2 Tbsp low sodium soy sauce
2 Tbsp  peanut butter
2 tsp grated ginger
2 cloves garlic, minced
3 Tbsp brown sugar
1 tsp chili garlic sauce (always optional!)
1/4 cup chopped cilantro
1/2 cup chicken broth

Place pork tenderloin (or chops) in a large plastic bag. Combine remaining ingredients except chicken broth and spoon over pork. Seal and marinate 4 to 24 hours in the refrigerator. Remove pork from bag, reserving marinade. Place tenderloins (or chops) on a foil lined baking dish or cookie sheet. Bake at 375 F for 30 to 35 minutes.

Meanwhile, combine reserved marinade with chicken broth; boil 3 to 4 minutes to make a sauce. Slice tenderloins (or place chops on plates)

Serves 6

This recipe has been provided by Trinity Nutrition – www.trinitynutrition.ca