Not every day is perfect. Some days we lack sleep, have extra anxiety, or just don’t feel right. It can be a struggle to turn things around when you are feeling off. Don’t let your bad mood take over! There are a number of ways to lift your spirits naturally including exercise, time spent outdoors, and nutritious foods.
While certain ailments may be related to nutrient deficiencies specifically, a well-balanced snack can help fight off a number of unwanted symptoms. Try the following foods depending on your mood.
How are you feeling?
Based on your current state, a healthy snack may do you good! Find your mood below and see which items might be beneficial to consume.
Did you skimp on sleep last night? Lack of sleep may cause you to crave sugary and processed foods for a quick pick-me-up. However, these are not the answer to combat lethargy. In fact, you should avoid sweets and simple carbs when tired as they can lead to a serious crash. Instead turn to whole foods known for providing long lasting energy like oatmeal, quinoa, bananas, nuts, and Svelte® organic protein shakes. Each shake contains 11 grams of plant-based protein, 50% of your daily-recommended vitamin B12, and complex carbohydrates to keep you going. In need of an extra boost? Grab a Svelte® Cappuccino or Spiced Chai with naturally occurring caffeine from coffee or tea.
Don’t forget the water! Fatigue is a sign of dehydration so make sure you are sipping enough H2O throughout the day.
Anxiety is no fun, especially when you have a busy day to face! Aside from the uncomfortable feeling, ongoing anxiety can be a real problem. It has been linked to digestive issues, heart disease, and more.
When you are battling anxiety you may find breathing exercises and/or yoga to be particularly beneficial. Additionally, try sipping on a hot cup of chamomile or green tea. Even just holding the warm mug and inhaling the calming scents should do you some good. Pair it with foods high in magnesium, folate, and antioxidants as a deficiency in these nutrients could leave you feeling anxious. Probiotics and omega-3 fatty acids are also a good addition for those suffering from anxiety. Looking for a snack that brings it all together? Try this pear ginger smoothie including spinach, almond butter, and yogurt.
Pressure is on! A big day at work can leave you feeling stressed. Stress is similar to anxiety, but caused by external factors versus internal worries. Stress helps some to thrive, but may be harmful in excess. Are you dealing with a lot of stress? Try snacking on dark chocolate as researchers have found it to aid in reducing stress hormones. Pair it with a relaxing lavender latte for the perfect stress fighting treat! Simply heat a Svelte® French Vanilla protein shake in the microwave using a heat-safe dish or via stovetop using a saucepan. Remove from heat and steep ¾ teaspoon dried lavender buds (food grade) for 10 minutes.
Your appetite may be suppressed while you are sad, but starving yourself will only make it more difficult to work with your emotions. Foods containing tryptophan have been studied for their abilities to bring joy. Tryptophan produces serotonin in the body, also known as the happy chemical. Serotonin has an effect on brain cells and plays a role in maintaining a positive attitude. Eat spinach, eggs, salmon, poultry, soy products, nuts, and seeds to increase your tryptophan intake.
While there isn’t a specific diet that has been proven effective against depression, you may benefit from including certain foods in your rotation. Fill your diet with antioxidant rich produce, complex carbohydrates, healthy fats, and protein. Make sure you include foods rich in vitamin D, especially during the winter months. Try salmon, soy milk, or mushrooms. Omega-3 fatty acids are also thought to be important when battling depression. Fish, nuts, chia seeds, and flaxseed are all great sources of this valuable nutrient.
Additionally, if you are feeling down there are certain foods that can be problematic. Avoid sugary sweets, simple carbs, alcohol, and large amounts of caffeine.
After a particularly frustrating event you may be tempted to turn to an adult beverage or a big bowl of ice cream. However, in times of anger it is more appropriate to enjoy calming foods. Magnesium in particular has been studied for these effects and is thought to be beneficial for sleep and relaxation. Foods high in magnesium include avocados, nuts, beans, dark chocolate, tofu, pumpkin seeds, whole grains, and spinach.
Congrats — you are feeling fine! Keep it going by enjoying healthy, well-balanced meals and snacks. Crunched for time? Fill your pantry with clean eating options like Svelte® dairy-free protein shakes. This will keep you from skipping meals and risking an energy crash. You should also avoid consuming too much much sugar, simple carbs in excess, or alcohol as these might jeopardize your blood sugar and good mood.
Hopefully these tips help you to snack healthy and stave off bad moods! Looking for more ways to better your wellness? Sign up for the Svelte® newsletter for monthly giveaways, fit living tips, and plant-based recipes.