I am not a morning person..or so I used to think.

THEN...I made 2 key diet changes

1.  Drink little and often during the day

2.  Eat low Glycemic Index foods, especially in the evening.  

The result - I wake refreshed and bright and ready for the day!

Hydration

I read all over the place that most of us are on the verg of dehydration a lot of the time. It can result in lethargy, poor concentration, poor sleep and poor health and mood.

So for the past 3 weeks I’ve kept topped up with water, diluted juice (4:1 water to juice - took a bit of getting used to) and herbal tea - cammomile my fave at the moment.  I’ve also avoided tea, coffee (including decaff for both) as these are mild diuretics and tried to stay off the wine.

It's worked - I feel fresh and alert when I wake in the morning...and bonus - I don’t feel fuzzy the morning after a wine or two.

Slow Burn Energy

I’ve believed in using Glycemic Index for managing mood for a long time - eating foods that slowly release energy into the bloodstream so blood sugar doesn’t peak and crash throughout the day.  Now I’ve realised that how I do this in the evening is really important for quality of sleep.   

I recently learnt that a heightened blood sugar at bedtime can interfere with the way the brain establishes sleep and how it regenerates and rejuvenates.  In a nutshell sleep will be lighter and less restful and the brain less inclined to use up all those good mood nutrients I work hard to eat every day.

So - I’ve been careful to eat protein and low GI carbs at supper but not too much too late. If I eat early with the kids, I do top up with small low GI snack around 9pm but again not too much too late.  I’ve cut out all puddings and don’t reach for the biscuits with my evening cuppa and Bingo! 

I sleep really well, night sweats have almost gone and I wake up refreshed and ready to go!

All of my recipes aim to be low GI.  I'll share more about low Glycemic Index foods later...

Root Veg and Green Lentil Soup

Had this for lunch today, made enough for 5 portions in the freezer too. (yes it does look a bit like baby food but it is a great winter filler-upper and super easy with a slow cooker).
  
Served with seedy wholemeal bread stuffed with fresh baby spinach or watercress..and a little bit of butter or humus...its almost all of your 5 a day in one meal and very yummy.
  

Prep time: 15 mins

Cooking time: 5 hrs slow cooker, 2 hrs hob

Serves: 6-8

Ingredients

3 medium carrots
1 leek
1 swede
1/2 butternut squash
1 small parsnip
400g tin green lentils
1ltr boiling water
2 chicken or veg stock cubes
butter

Instructions

1. Chop up all of the veg into rough 1/2 inch cubes
2. Using a large heavy based pan sweat the carrots and leeks in a large nob of melted butter over a low heat for about 8-10 mins until leeks are translucent  and transfer to the slow cooker if using.
3. Add all other veg to the pan with the stock cubes and boiling water. Bring back to the boil and transfer to the slow cooker if using.
4. Simmer gently for 2 hrs on the hob or up to 5 hrs in the slow cooker.
5. Add the lentils 15 mins before serving to warm through then remove from the heat and blend smooth at the end of cooking time. (A handheld blender straight in the pan is easiest)
6. Serve with chunks of seedy bread filled with baby spinach or watercress, spread with butter or hummus.

ready to simmer for 5 hrs

Why is it Good Mood Food?

Root veg like sweet potatoes, butternut squash and parsnip provide carbohydrate (so energy) with lower GI than potatoes.  This means the soup should keep you going for longer and will help prevent hunger pangs mid afternoon.

Most of these root veg are excellent sources of Vitamin A, C and B6 and essential trace minerals such as potassium and manganese, all essential for health and brain function.

Veg and lentils are great for dietary fibre and the lentils add protein too.

Invest in a slow cooker!

I love my slow cooker and make huge batches of healthy, tasty soup to keep in the freezer and heat up for lunch.  Perfect fast food.  Can be handy for work in a flask too - get the office noses twitching.

Coming soon - recipes for good mood soups...

Nut, Cranberry and Dark Choc Nibble

Thanks to my local mummy friend Harriot for this craving busting snack.  
I mixed up a huge jar of it this week and take a little pot with me in my handbag.  
It’s been great when tempted by biscuits and cakes at toddler groups.  
It looks so pretty too - I have to keep it out of reach from the kids though.

Prep time: 1-2 mins

Serves: depends how big your cravings are!

Ingredients

1. 150 g dried cranberries
2. 200 g whole almonds (or other unsalted nut of your choice)
3. 150 g dark chocoalte drops

Instructions

Open the packets.

Tumble together in a large bag or bowl.

Store in airtight storage container.

Why is it Good Mood Food?

Almonds are high in calcium and fibre and very low in cholesterol and sodium (salt) . They are a good source of Riboflavin, Magnesium and Manganese, and a very good source of Vitamin E. Research suggests all of these micreonutrients boost brain health, not to mention the Omega 6 and Omega 3 fatty acids in there. Also nuts are low GI so they fill you up for longer

Cranberries are packed with antioxidants which help fight ageing which includes slower thinking and memory loss.

Dark Chocolate has long been loved for its mood boosting effects producing seratonin like chemicals in the brain.  Dark is better than milk because you get a stronger chocolate punch so can eat less of it. 

Tips

Be careful not to eat too much if you’re loosing weight....nuts and chocolate are high fat

Smoked Mackerel Pate with Cream Cheese

LOVE this recipe - its quick to make.  

Packed with good mood nutrients, energy and flavour.  

Eat it for lunch or as a snack.  

Keeps in the fridge for 3-4 days.

Prep time: 5 minutes

Serves: 4

Ingredients

1. 300 g smoked mackerel fillets with peppercorns
2. 120 g cream cheese - I like Philadelphia Light
3. Juice ½  lemon
4. 1 tbsp horseradish sauce (optional)
5. Seedy Wholemeal/seedy bread, crackers or rye bread & watercress to serve

Instructions

Remove the skin from the mackerel and break into pieces. 

Put all of the ingredients into a food processor and blitz until well combined. 

Alternatively mash with a fork 

Serve with bread and watercress.

Why is it Good Mood Food?

• Energy food and brain food - Mackerel is a high quality protein giving omega 3 fatty acids which are essential for healthy brain function.
• Watercress is a superfood packed with trace elements, vitamins and minerals including Folate, Vitamin A, Vitamin C, Vitamin E, Vitamin K, Thiamin, Riboflavin, Vitamin B6, Calcium, Magnesium, Phosphorus, Potassium and Manganese.
• Seedy Bread gives Carbohydrate, Fibre, Protein and essential fatty acids.

Tips

Adapted from recipe on Philadelphia.co.uk

In the picture I used Food Doctor Multi-Seed & Cereal Pittas  http://www.thefooddoctor.com/The-Food-Doctor-Bread-Afresh_bread/

WELCOME! Healthy, Happy, Easy Food

I snaffle biscuits and cakes. I eat whatever's easy. I fall exhausted on the sofa each evening, wine in one hand, comfort food in the other.  

Where has all my energy gone?  Why do I always feel so ‘ratty’? Is motherhood really this tough? 

Then I thought - 'Hey I'm a foodie with a degree in Food Technology - use your brains girl!'  I’ve been researching ..what you eat, how you eat it and when you eat it can have a huge impact on energy and mood. Really nutritious ‘good for your mood’ food is the key. 

(and big doses of regular exercise in the fresh air and inspirational friends help too)    

So welcome to my blog - where I'll share yummy, easy to make recipes we can fit into our busy lives that can really make you feel great...