Lift Your Mood with Power Food: More than 150 healthy foods and recipes to change the way you think and feel

Lift Your Mood with Power Food: More than 150 healthy foods and recipes to change the way you think and feel

Christine Bailey

Language: English

Pages: 136


Format: PDF / Kindle (mobi) / ePub

How we eat affects how we feel—and even simple modifications can help maintain energy and moods at optimum levels. Nutritionist Christine Bailey provides comprehensive, accessible information on physiology and psychology, showing that ailments such as Seasonal Affective Disorder (SAD), insomnia, and PMS all respond to shifts in our eating habits. In addition to more than 80 recipes, each with an at-a-glance nutrient profile, this fully updated guide concludes with a chapter on nutritional supplements and advice on exercise and relaxation techniques.












Too much or too little of one or more of these neurotransmitters will cause an imbalance in brain chemistry and potentially a range of signs or symptoms. NEUROTRANSMITTER AMINO ACID BUILDING BLOCK SIGNS OF IMBALANCES Adrenalin and Noradrenalin Phenylalanine Tyrosine LOW LEVELS Poor cognitive function Poor concentration HIGH LEVELS Palpitations Cardiovascular problems Panic attacks Dopamine Phenylalanine Tyrosine LOW LEVELS Poor concentration Poor memory Boredom, apathy and low

SMOOTHIES Mango greens Blend together 1 ripe mango with a handful of spinach, 1 cup coconut water and 1 tablespoon ground flaxseed. Berry greens Blend together 1 cup coconut water or water, with a handful each of blueberries, raspberries and strawberries, 1 small banana and a handful of kale. Add a scoop of hemp protein powder, if you like. Hydrating coconut Juice ½ cucumber with 1 celery stalk, 1½ apples and 1 lime. Blend together with ½ cup coconut water, 1 tablespoon coconut cream, 1

Ladle the soup evenly over the noodles and shrimp and garnish with the remaining cilantro. LEEK AND POTATO SOUP Serves 3–4 Leeks, like garlic and onions, contain many beneficial compounds including flavonoids and sulfur-containing nutrients. They are also a good source of folate, important for lowering homocysteine. ½ onion, chopped 1 garlic clove, crushed 1 tsp. olive oil 3 leeks, sliced 1 large potato, chopped 2½ cups vegetable stock 1 bouquet garni (parsley, thyme and a bay

very low heat without allowing it to brown. Add the zucchini, thyme leaves and a pinch of salt and freshly ground black pepper. Cook for another 3 minutes. Stir in the cooked potatoes and remove the pan from the heat. Preheat the broiler to medium. Pour the eggs into the pan with the vegetables and return it to the stove. Cook over very low heat for about 8 minutes until the eggs are nearly set. Place the pan under the broiler and cook until the eggs are completely set. Cut the frittata into

Many commercially produced oils and processed foods contain trans fats. TRYPTOPHAN An amino acid that is particularly abundant in bananas, chicken, figs, milk, seaweeds, sunflower seeds, tuna, turkey and yogurt. Tryptophan can be converted in the body into the neurotransmitter serotonin. UNSATURATED FAT Unsaturated fats are found in vegetable sources, including oils such as olive, sunflower, safflower, canola, soybean, peanut and sesame. Unsaturated fats can be further sub divided into

Download sample