Balance January 2020 - 43

WELCOME
CONTENTS

ITION

NUTR

T U R N I N G OVE R A N EW L EAF B E G I N S BY
D E A L I N G W I T H W H AT ' S O N YO U R P L AT E

MOOD-BOOSTING FOODS

WORDS Georgia Lockstone

Discover how to munch your way towards happier vibes

The science of how
food affects our
moods is based
around the changes
in brain structure,
chemistry and
physiology - which
lead to changes
in behaviour

BREAKFAST: CHOOSE WHOLE
GRAINS TO BALANCE YOUR
BLOOD SUGAR
Whole grains are higher in fibre
than simple carbohydrates, and
release energy slowly into the
bloodstream - causing less of a
spike in blood sugar and mood.
Prevent the midday slump with a
breakfast of steel-cut oats, and stir
in banana and Brazil nuts, both of
them rich in mood-boosting
selenium. Your brain will thank you.

LUNCH: BEFRIEND YOUR
BACTERIA
Serotonin is predominantly
produced in the gut, so keeping
your microbiome happy is key for
balanced bacteria levels. Probiotics
are rich in friendly bacteria, and
can be obtained from fermented
foods such as yoghurt and
sauerkraut. Particularly helpful if
you have a sensitivity to gluten -
which is known to damage the gut
in people with coeliac disease.

DINNER: GIVE YOUR BRAIN
A HEALTH BOOST
Vitamin B6 is key for converting
tryptophan into serotonin, the
'happy' hormone, with low levels
of the B vitamin folate being linked
to depression. Include leafy greens
and legumes in your evening meal
to beat the winter blues, and fill
up on B vitamins with a hearty
lentil and spinach curry. You'll also
be giving energy levels a helping
hand, as this meal is high in iron.

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Balance January 2020

Table of Contents for the Digital Edition of Balance January 2020

Balance January 2020 - 1
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