Meals

Angie Asche

Can you eat your way to a better mood?

With a mix of fatty fish, whole foods and probiotics, our Honey Miso Salmon & Turmeric Quinoa is packed with the nutrients you need for good cognitive function.

• Add fatty fish – like salmon, tuna or sardines – into your diet a few times per week.
• Not a fan of fish? Incorporate plant sources of omega-3 like chia, flax, hemp or walnuts daily, and speak with your healthcare professional about supplementation.
• Add more plants to your plate! This one is a no-brainer (pun intended) because plants are a rich source of both fiber and antioxidants. Aim for a variety of fruits and vegetables, and try incorporating whole grains, legumes, nuts and seeds regularly.

The tuna in this slaw salad provides plenty of tryptophan, which your body converts to serotonin.

We know a workout can release feel-good endorphins. Are there any endorphin-boosting foods?

I wouldn’t consider any particular food ‘endorphin-boosting’. Endorphins are another neurotransmitter and while certain foods could aid production, the evidence is minimal at best. There are several factors at play with endorphin production – sleep, stress management, social dynamics, regular physical activity – so to directly pin it down to food alone is tough.

We’d love it to be as simple as ‘Eat this and you’ll be happier’. Is that realistic?

We can’t guarantee that eating a certain food will make you happier. In fact, research suggests it’s not only what we eat, but also where and with whom these meals are being consumed that impacts our mood!

A diverse diet that’s rich in nutrients can support the availability of essential neurotransmitters, while also reducing oxidative stress and inflammation. But it’s also important to look beyond nutritional factors to the cultural, social and economic aspects of diet. Time, finances, access to food, memories of meals shared with loved ones – it can all impact our mood.

With fiber from oats, antioxidants from raspberries and probiotic-rich yogurt, our Overnight Yogurt Parfaits will help power a healthy gut-brain axis.

How do we know if we have poor gut health?

Symptoms can look different for everyone, but some of the most obvious are digestive issues. If you are consistently experiencing bloating, gas, diarrhea or constipation, there’s likely an issue with your gut.

Not so obvious indicators may be skin conditions, low energy levels (due to an inability to absorb certain nutrients), autoimmune disorders and serious mood changes.

If alcohol can act as a depressant on the brain, can it also impact gut health?

When you drink alcohol in large amounts, it can overwhelm the gut, causing intestinal inflammation and increasing levels of harmful bacteria while reducing levels of beneficial bacteria.

Our gut is closely tied to our immune system, so inflammation in the gut can lead to a wide range of health problems. Chronic alcohol consumption is associated with an increased risk of major gastro-intestinal (GI) cancers, including stomach and colorectal cancer.

There’s nothing like a Spicy Beef Chilli with Black Beans to liven up your gut-brain connection.

So what are your top tips for supporting good gut health?

You were on the right track with yogurt, but there are a few more things you should prioritize.

• Eat a diet rich in fiber (daily recommendations: at least 25 grams for women, 38 grams for men).
• Opt for fiber from whole food sources such as vegetables, raspberries, avocado, chia, prunes, flaxseed, whole grains, beans and lentils.
• Increase your intake of probiotic-rich fermented foods like yogurt, miso, tempeh, kefir, kimchi and sauerkraut.
• Be cautious of prepackaged foods like protein bars that contain large amounts of added fiber and sugar alcohols (a sugar substitute) – these can cause more harm than good if you’re experiencing gut issues.