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Eat and drink yourself happy

Nutritionist-approved mood boosting foods and drinks to help you feel your best. 


Wondering how to boost your mood? Remedy Nutritionist Jacqueline Alwill shares the first place to start is your gut. 

The link between food and mental health is real. Your gut, which consists of no less than 100 trillion bacteria, has its own nervous system called the enteric nervous system (ENS). While its main purpose is to regulate digestion, it also has a strong connection to the brain and can have a major impact on your mental well-being. 

In celebration of World Happiness Day on March 20th, Remedy Nutritionist Jacqueline Alwill shares what to eat and drink to boost your mood.

Eat the rainbow. Colourful fruits and vegetables are your friends. Try to make your plate as colourful as possible at every mealtime and load up on foods high in high in tryptophan, magnesium, omega-3, and vitamin-E & D. Here’s how.

Tryptophan is needed to make serotonin, which regulates your mood and cannot be produced in the human body alone. Incorporate tryptophan-containing foods into your diet may ease anxiety. Foods such as oats, cottage cheese, turkey, eggs, bananas and tofu are high in tryptophan.

Magnesium is a mineral that assists muscles and nerves in relaxing. Foods rich in magnesium are leafy greens such as spinach, swiss chard. Also, legumes, avocado and brown rice are high too.

Omega-3 is another great one to boost. Make salmon, mackerel, sardines and eggs your go-to to up your omega-3 intake – all loaded with vitamin D. Lastly, load up on nuts such as pumpkin seeds, brazil nuts and almonds. A handful a day is a great start.

Ferments are fun. It’s not a fad, fermented foods and drinks are really good for you and have been around for thousands of years. Think kimchi, Remedy Kombucha, sauerkraut, tempeh, miso and natural unsweetened yoghurt. All these types of foods feed the beneficial bacteria in the gut which produce short-chain fatty acids to support the communication loop between our brain and gut. This can improve mental clarity and a positive state of mind. I recommend swishing back a Remedy Kombucha at mealtimes to incorporate ferments into your every day easily.

Ditch the sweet stuff to smile more. The most recent stats show Aussies, on average, consume 14 teaspoons of white sugar a day. Yup, we’re all hooked, and it’s causing havoc on your mental health. Be mindful of your emotions when going cold turkey can be tricky but well worth it. People often see the results far sooner than they think - increased energy levels, clear skin, weight loss and mental clarity are a few benefits worth mentioning to help you muster up the motivation to reduce your sugar intake. If you’re looking for something for dessert – I recommend you reach for dark chocolate and some fresh berries. These winners may help improve your stress, mood and memory too. 



4 speedy smile-worthy snacks.

·      Remedy Kombucha with a handful of nuts

·      Banana topped with ABC nut butter

·      Fresh guac with veggie sticks

·      Dark chocolate and some fresh berries

 

Watch Remedy nutritionist Jacqueline Alwill below on Studio10. 


Remedy x Pana Organic Spider

We've partnered with Pana Organic to create this mouth-watering Remedy Spider. Sip (and scoop) your way back to childhood with this delicious nostalgic drink.


The Remedy Spider

Serves 1

Ingredients

Method

Add the Pana Organic Vanilla Frozen Dessert into a tumbler or glass. 

Slowly pour over the Remedy Kombucha Raspberry Lemonade until full (allow for foaming).

Sprinkle over grated chocolate.

Serve with fresh raspberries (optional).

 

 


Improve Your Gut Health For Good with Sam Wood

Let’s talk gut health. Our gut microbiome consists of no less than 100 TRILLION bacteria, affecting everything from our immune health, skin, energy levels, digestion and hormone balance, which is why we need to take good care of it.

My food philosophy has always been, to JERF. Just eat real food.

Why? Because when we eat real food, we feed our bodies whole foods and nutritious ingredients and reduce the dangers that come with added sugars and processed junk.

Striking the right balance of both good and bad bacteria is vital. It doesn’t need to be complicated or expensive.

Here are some simple tips you can follow to improve your gut health:

1. Go banana’s on fruit: Add Berries and citrus fruits, such as oranges and grapefruit to your diet, they contain less fructose, making them easier to tolerate. Bananas are another low-fructose fruit that is fibre-rich and contain inulin, a substance that stimulates the growth of good bacteria in the gut.

2. Say YES to whole grains and nuts: Eating more whole grains has been shown to increase the types and numbers of bacteria in our gut. The same is true of nuts, so pick up a variety of walnuts, pecans, pistachios or almonds, remembering that a serving is what fits into the palm of your hand.

3. Embrace ferments: Fermented foods such as yogurts, sauerkraut and kombucha all contain live microorganisms. As a product of fermentation, a number of probiotic bacteria are produced which can help to balance the gut microbiome and improve digestion. Our family fave is Remedy Kombucha because it’s the real deal, jam-packed with live cultures, organic acids, antioxidants and contains no sugar naturally.

4. Eat your brussels sprouts: They contain fibre that good bacteria like and sulphur compounds that help combat unhealthy bacteria. Stir-fry with garlic and bacon for a delicious side dish (yum).

5. Reduce processed foods and sugar intake: When we eat too much sugar, we get an imbalance of bad bacteria in our gut. Cut down on your intake of processed food loaded with the sweet stuff, and this will not only improve your gut health but massively benefit your diet as a whole.

6. Grab more greens: Leafy greens, such as spinach or kale, are excellent sources of fibre, as well as nutrients like folate, vitamin C, vitamin K and vitamin A. Research shows that leafy greens contain a specific type of sugar that helps fuel growth of healthy gut bacteria.

7. Say CYA to artificial sweeteners: Steer clear of artificial sweeteners like aspartame, sucralose and saccharine. These disrupt the metabolism of microbes and reduce gut diversity –in animal studies, this has led to obesity and diabetes.

8. Peas please: I’m all about fibre-rich foods, and peas are a real winner. Peas are full of soluble and insoluble fibre to help keep your system in balance. Add peas to stir-fries, soups or salads. Easy peasy.

Words by Remedy Ambassador Sam Wood.