eat can affect our emotions.
Food triggers chemicals in the brain, which can alter our mood.One chemical called serotonin is known to produce feelings of wellbeing and is stimulated by starchy foods such as pasta and rice.
Many of us are comforted by food, sweets or coffee after a stressful situation or argument. But after that
feel more depressed. The quick fix gives way to darker moods afterwards and is made worse by feeling of guild if you are overweight.
The following recipes from me are nutritious, low-fat and research proves can lift your mood and help you feel better longer.
Serves 4
210 Cals per person
0,50 g fat per person
For a good start I like it for breakfast
You need:
2 bananas, chopped
400 g canned peaches in natural juice, drained and chopped
250 g strawberries, halved
Toping
200 g natural muesli
1 tbsp honey/ per person
3 tbsp low-fat yogurt/ per person
2 tsp finely grated orange rind
Place all the fruits in a bowl and mix.
Divide between four small bowls.
For the topping
Heat a non-stick fry pan and toast the muesli until golden brown,
Sprinkel over the fruit mixture, top with the yogurt and drip honey over.
Sprinkle orange rind on yogurt und serve.
Banana Smoothie
Using a blender, mix a banana with 150 ml appel juice and 2 tbsp natural yogurt
WHY IT PICKS YOU UP
Bananas contain tryptophan, an amino acid that the body changes into mood-boosting serotonin.
It is an natural mood enhancer and effective in treating seasonal affective disorder
(SAD)
Date and Brazil Nut Loaf
Cream 150 g brown sugar together with 50 g margarine, then beat in 3 eggs.
Add 175 g chopped dates and 175 g chopped brazil nuts,
225 g self-raising flour and a pinch of salt. Blend well and bake in a 9 inch tin
at 180 C for one hour.
WHY IT PICKS YOU UP
Brazil nuts can provide a good supply of selenium. If you suffer from anxiety,
depression or tiredness supplement adequate amounts of selenium to your
diet to improve your symptoms.
Garlic Tuna with Olives and Tomatoes
Chop 1 or 2 garlic cloves and mix with a small tin of tuna. Cut a handful of green olives in half
and add to the tuna. Cut tomatoes in slices, eat on wholemeal bread.
WHY IT PICKS YOU UP
Researcher at the University of Hannover/ Germany tested Garlic on people with
high cholesterol. They discovered an unexpected side-effect.
Participants experienced significantly fewer feelings of anxiety, fatigue and agitation.
Mediterranien Sandwich
Fill 2 pieces of Italian ciabatta bread with baby spinach leaves, sliced tomato,low-fat
mozzarella and a bit of olive oil and fresh basil, salt & pepper.
WHY IT PICKS YOU UP
Spinach is full of B vitamin folic acid, which helps to maintain levels of the feel good
chemical serotonin in the brain.
Researchers discovered that people deprived of this vitamin began suffering from depression and anxiety after 5-6 weeks.
Restoring the vitamin caused the symptom's to disappear.
Honey Oats
Boil 300 ml milk and add 125 g oats, stir until it thickens, add 1 big spoon of honey and
a hand full of dried fruits. ( blueberry, cranberry,prunes, raisins are a good choice)
WHY IT PICKS YOU UP
Oats act as an antidepressant and can be used to treat stress and nervous
disorders. They trigger the production of acetylcholine a hormone that combats
poor concentration and feelings of tension.
This is one of the best choice breakfast for children and teenager.
PARTY DRINKS WITH A HEALTHY TWIST
Mango and Peach Booster
Peel and stone and chop 1 mango and one peach,
blend until it is smoooth. Add 50 ml orange juice and 150 ml yogurt
plus 2 tsp honey and blend again.
WHY IT PICKS YOU UP
It contains metabolism-boosting iodine and calcium. Antioxidant vitamins A, C
and B2. It gives you healthy skin,hair, nails and eyes. It is alcohol-free and a
good party drink for pregnant women.
Cranberry Spritzer
120 ml Cranberry juice 50 ml chilled white wine
over crushed ice, add a dash of soda and a lemon slice.
WHY IT PICKS YOU UP
Those who suffer from crystitis or other urinary tract infections
benefit from this drink. Astringent propertys in cranberry prevent
bacteria binding to the urinary tract.
