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How diet can affect mental health and recipes to boost positive thinking

A well-balanced, healthy diet can dramatically impact our mental health. Be mindful about what you’re putting into your body. If possible, try to buy one organic food item per week.

Being more conscious about the environment and eating healthy can impact our positive feelings as we feel we are doing something good for ourselves and the environment.

Reducing refined sugars and carbohydrates is very important. Consuming these foods can bring on an instant lift in mood; however, that initial energy and instant gratification is shortly followed by a crash and feeling worse. 

healthy fresh meal

The following vitamins and minerals can assist with positive emotions and help sustain a longer, happier mood.

• Omega 3 fatty acids can prevent low mood in people as they affect the neurotransmitter pathways in the brain. Omega 3s are in oily fish, chia seeds and walnuts, to name a few.

• Omega 3 fatty acids can prevent low mood in people as they affect the neurotransmitter pathways in the brain. Omega 3s are in oily fish, chia seeds and walnuts, to name a few.

• Vitamin D is found in oily fish, eggs and yoghurt. It can increase levels of serotonin in the brain

• Selenium is found in Brazil nuts, oats, legumes, seafood and seeds. There is a link between low mood and reduced levels of selenium.

• Vitamin B has been known to impact on those who suffer depression. Making sure your levels are not low by consuming enough of this vitamin in foods will help reduce depression and negative thinking. Foods that contain vitamin B are eggs, broccoli, dairy and meat. It is important to note that alcohol consumption depletes our levels of vitamin B.

How to keep a positive mindset

happy woman with rainbow

Thinking in a positive way is something that we all need to work on. There are many times throughout our lives when we doubt ourselves and critique ourselves.

A good way to prevent negative thinking is to stop reflecting on the past and anticipating the future, and start living in the present with gratitude for what we have – rather than what we don’t have or comparing ourselves to others.

Surrounding ourselves with positive people who make us feel good about ourselves can also help.

Recipes to help boost positive thinking

Banana Bread with Brazil Nut

Recipe by Wellness Team
Servings

8

servings
Prep time

30

minutes
Cooking time

40

minutes
Calories

300

kcal
Total time

1

hour 

10

minutes

It has been shown that people suffering with depression have felt less depressed after eating a banana. This is due to the amount of Trypophan in the bananas.

It is important to be mindful to eat foods high in selenium as our soils in Australia are deficient in this mineral. Deficiency in selenium is linked to depression and poor mood. Brazil nuts are very high in selenium and eggs provide 20% of your daily need.

Ingredients

  • 2 1/2 Banana (mashed)

  • 2 eggs

  • 1/2 cup chopped Brazil nuts

  • 1/3 cup olive oil

  • 1/4 cup maple syrup

  • 1/2 teaspoon salt

  • 1/ 3/4 cup self racing flour/ gluten free SRF

  • 1/4 cup milk/alternate milk

  • 1/2 teaspoon cinnamon 

Directions

  • Pre heat oven to 165 degree Celsius.
  • Mix all ingredients together and then place in a pre lined loaf tin.
  • Place in oven and bake for 50-60 minutes depending on your oven. 

Chocolate oat and walnut pudding

Recipe by Wellness Team
Servings

4

servings
Prep time

30

minutes
Cooking time

40

minutes
Calories

300

kcal
Total time

1

hour 

10

minutes

Ingredients

  • 1/3 cup walnut (chopped)

  • 1/3 cup oats (ground)

  • 2 Tbpsn Maple Syrup

  • 1/3 cup cacao powder

  • 3/4 cup coconut cream

  • 1/2 cup dark chocolate

  • 400g Oatmilk

Directions

  • In a heavy based saucepan place in all ingredients except chocolate.
  •  In a heavy based saucepan place in all ingredients except chocolate.
  • Separate saucepan melt chocolate and add to the ingredients.
  • Mix well and serve warm in bowls and sprinkle with chopped walnuts.

Some tasks to help manage negative thinking include:

• Exercise daily and make sure it is something that you enjoy. Exercising to music that you like is a great way to boost or change your mood.

• Keep your room and spaces tidy to help declutter the mind and create more positive emotions.

• Keep a daily journal where you write down one to five things that you are grateful for will focus your energy in a positive direction.

• Organise your week by writing a to-do list to help you cope emotionally with a busy schedule so that it does not overwhelm you. It can also have a positive impact on sleep if you are not waking up in the middle of the night thinking of the day or week ahead.

• Ensure that you stay hydrated because dehydration can lead to headaches and fatigue that can make more negative.

• Visualize your goals and imagine how satisfied you will feel once you have reached those goals. This can help with motivation.

• Try to do something to help others. Knowing that you’re making a difference in someone else’s life puts your own problems into perspective and makes us feel good.

Find More Nourishing and Functional Food in the Healthy Mummy Wellness App

Healthy Mummy Wellness app is built to support mums’ mental, physical and social wellbeing. We have expert advice to help mums makeover their minds, transform their mood, manage their hormones, sleep better and engage with their family. You can listen to podcasts, read blogs, work out with our trainers and find healthy, family-friendly recipes from the palm of your hand.

Get the Healthy Mummy Wellness App here

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