Natural Power Foods: Healthy Foods and Recipes to Lift Your Mood and Boost Your Energy Levels PDF
Preview Natural Power Foods: Healthy Foods and Recipes to Lift Your Mood and Boost Your Energy Levels
LIFT YOUR MOOD WITH POWER FOODS MORE THAN 150 HEALTHY FOODS AND RECIPES TO CHANGE THE WAY YOU THINK AND FEEL NUTRITIONAL CONSULTANT CHRISTINE BAILEY CONTENTS Introduction CHAPTER 1 THE PHYSIOLOGY OF MELANCHOLY Blood-Sugar Balance The Stress Response Nutrient Supplies Healthy Fats Natural Detoxification Your 7-Day Cleanse Food Sensitivities and Allergies CHAPTER 2 MOOD’S MANY GUISES How to Use This Chapter Low Energy Premenstrual Syndrome (PMS) Seasonal Affective Disorder (SAD) Trouble Sleeping Cognitive Decline Depression CHAPTER 3 FEEL-GOOD FOOD Feel-Good Diet Pantry Breakfasts Light Meals Soups Main Meals Side Dishes Desserts Snacks CHAPTER 4 THE WHOLE PICTURE Feel-Good Supplements Feel-Good Strategies Glossary Resources INTRODUCTION We all want to feel happy, alert, motivated and full of vitality. Yet in reality many of us find ourselves struggling daily with low mood, depression, anxiety, lack of energy, and poor focus and concentration. In addition, with an increasing number of people being diagnosed with dementia and Alzheimer’s, many are concerned about mental decline—from misplacing items and bouts of occasional forgetfulness to lapses in concentration and loss of mental agility. Yet it is possible to feel positive and promote optimal brain health even as we age. And we can achieve this not through “pick-me-ups” such as caffeine or alcohol, but through a lifestyle and diet that supports an optimal balance of key brain messengers. The information in this book will show you how to keep these messengers (known as neurotransmitters, or NTs) in the right balance through food and nutrition. It will enable you to promote optimal brain health, reduce the risk of mental decline and keep you sharp and alert. While genes may play their part, we all have the capacity to alter our current state of well-being—both physical and mental—through dietary and lifestyle changes. Some of these, such as cutting out caffeine, alcohol or sugary snacks, may feel tough at first—we often use these treats as milestones in our busy days, but if you are looking to improve your health, you will need to make some changes. Collapsing on the sofa with a glass of wine after coming home from work and/or getting the children to bed can be a hard habit to break. However, when temptation strikes, remind yourself that the sooner you start implementing healthy changes, the sooner you will experience positive thinking, improved mood and increased energy. This book is aimed at anyone who finds themselves constantly tired, unmotivated, low in mood, anxious, stressed, or suffering from poor sleep or reduced cognitive function. Chapter 1, “The Physiology of Melancholy,” includes information to help you ascertain whether there are underlying nutritional imbalances that may be affecting your mood and energy levels, and offers strategies for addressing those imbalances. Chapter 2, “Mood’s Many Guises,” gives practical nutritional solutions designed to alleviate various mood- related conditions. In Chapter 3, “Feel-Good Food,” you’ll find clear guidelines on key foods to include in your diet as well as a wide selection of simple, quick and healthy
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