Hey MoodFoodie,
Fall into healthy habits this season and learn more about taking care of your mind with my Brain Health Series on MasterClass!
Are you looking for ways to naturally boost your mood and emotional wellbeing? Are you interested in making healthy choices now that will benefit your health in the future?
Nutritional Psychiatry focuses not only on how specific foods help improve our mood and reduce stress, but also how we can use food to impact our cognitive ability and memory as we age.
Simple adjustments can slowly but steadily become habits you can incorporate for the rest of your life in order to create lasting mental fitness. Each week, I’ll share recommendations here using foods you can add to your diet to support your mental health.
I love bringing you the latest in Nutritional Psychiatry each week to boost your overall well-being. My new book Calm Your Mind with Food is a revolutionary full-body approach to relieving anxiety, including anti-anxiety recipes and meal plan guidelines.
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MOOD FOOD of the Week: Chickpeas
Mood: Insomnia
Food: Chickpeas
Research has shown that chickpeas can help calm the mind because…
They naturally contain tryptophan, the amino acid precursor for melatonin which helps individuals fall asleep and stay asleep.
Chickpeas are high in fiber, which support gut health and reduced neuro-inflammation and helps to promote a sense of calm when you wind down at night.
They are also a source of complex carbohydrates, which can increase serotonin production for a restful night's sleep.
How to add this MOOD FOOD to your diet:
Chickpeas are a versatile legume that can add both protein and plant fiber to the diet. Once cooked, they can be eaten as is and added to a leafy green salad, roasted veggies, or roasted on their own in avocado oil for a crunchy snack! In the fall, I love preparing a large pot of nourishing soup or stew with a variety of veggies, herbs, spices and legumes like chickpeas. They are also the base for hummus, which can make for a delicious homemade dip
This week, as part of my premium subscription, I am sharing my recipe for Chickpea & Cauliflower Stir Fry!
How to buy chickpeas:
Chickpeas are typically an accessible and affordable food item that can be found in most grocery stores and markets. They can be purchased dried which require pressure cooking, or already cooked and canned! It is common to find them labeled as ‘garbanzo beans,’ which is a specific variety of chickpea. I recommend looking for BPA free canning if you opt for this version, as this chemical found in the lining of some cans is a noted neurotoxin. If possible, try to get the organic canned variety.
Wishing you a joyful & calm week,
Dr. Uma Naidoo, MD
My course on MasterClass is now available!
Struggling with forgetfulness, anxiety, or brain fog? I am thrilled to announce that my new course is now available on MasterClass! Learn science-backed tips from the world’s leading brain experts to keep your mind sharp, while exploring the science of "super aging." Episode 1 of Brain Health is streaming now:
In The News
CNBC: It’s well known that ultra-processed foods are bad for health. In this article I share the #1 ultra-processed food that I avoid and offer tips on what to enjoy instead!
WCVB: Pack your children a brain nourishing lunch box! Curious as to which foods improve children’s mood? Check it out here!
Harvard Gazette: There are many foods out there that we know are bad for us, but our bodies still crave them! In this article I discuss why we crave junk food and how to cultivate healthier habits.
MindBodyGreen: Not only can the foods we eat trigger anxiety, but the beverages we choose can as well! I recently commented on soda and diet soda in this article.
This Week’s Recipe: Cauliflower & Chickpea Stir-Fry
This week’s recipe to accompany our Mood Food is available to premium subscribers. Upgrade now to never miss a recipe or other exclusive content in your inbox!
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