Cooking & EatingCan you eat yourself happily(er)? The Flemish psychologist Laura Joosten is convinced that it is. She bundled all her findings in her book. In addition to scientific explanations and practical tips, there are easy recipes that are good for your mood.
How did you come up with the idea for this book?
,,In 2013 I had a difficult period mentally. I also ate very unhealthy at the time. I never drank water, barely moved, ate a lot of ready meals and rarely fresh vegetables. I was tired, felt useless and often started to cry for no reason. At a certain point I noticed that my health was starting to deteriorate and I started eating healthier. Not with the aim of feeling better mentally, but physically. I noticed to my surprise that I was clearing not only physically but also mentally. I felt good in my own skin, stronger and more resilient. As a clinical psychologist, I became interested in the influence of nutrition on our mental health and started doing research.”
What exactly did you discover?
“Several studies have shown, for example, that eating processed foods increases the risk of depression and anxiety disorders. Other studies show that eating more fruits and vegetables reduces depression, worry and substance abuse. There are even studies in which people with depression and anxiety were ‘prescribed’ with a healthy diet with many vitamins and nutrients in addition to their treatment. The participants who modified their diet felt better and more resilient to stress, among other things, than those who did not modify their diet.”
My top 10 consists of olive oil, eggs, kale, Greek yogurt, bananas, dark chocolate, salmon, cashew nuts, avocado and blueberries
What exactly should we eat to feel happier?
“Products such as fruit and vegetables, fish and seafood, whole grains, lean meat, nuts and olives give the best results. The Mediterranean diet is close to being the ideal food for your mental health. My top 10 consists of olive oil, eggs, kale, Greek yogurt, bananas, dark chocolate, salmon, cashew nuts, avocado and blueberries. in my book #Happyfood there are fifty recipes that are inspired by the nutrients I mention. The dishes are quite easy to prepare with few ingredients, such as lasagna with ricotta and spinach or veggie gnocchi with halloumi and balsamic tomato sauce.”
That sounds like a tasty way to be happier.
“It absolutely is. I do not claim that every mental problem can be solved with quinoa and blueberries. I know from my experience as a clinical psychologist that it is not that simple. However, diet can help. I don’t believe in restrictions and forbidding yourself a pizza, they just make you feel more like what you are not allowed to eat. #Happyfood is definitely not a diet book. With this book I want to help readers to choose food based on self-love and not based on self-hate.”
Twelve nutrients that are good for your mental well-being:
Omega-3 fatty acids: in fish, nuts, seeds, chickpeas, Brussels sprouts and beans.
Vitamin A: in meat, eggs, dairy products and orange and yellow vegetables.
Vitamin B1 (thiamine): in grains, peas and nuts.
Vitamin B6: in meat, oily fish, potatoes, eggs and bananas.
Vitamin B9 (folic acid): in green vegetables, lentils, chickpeas and whole grain products.
Vitamin B12: in eggs, dairy products, seafood and meat.
Vitamin C: in citrus fruits, bell peppers, strawberries, green vegetables and fruits.
Zinc: in red and white meat, nuts, fish and dairy products.
Iron: in meat, green vegetables, almonds and apricots.
Magnesium: in whole grains, green vegetables, beans, nuts and avocado.
Potassium: in spinach, bananas, kiwis and potatoes.
Selenium: in oily fish (tuna for example), crustaceans and shellfish, eggs and nuts.
Does food make you happy?
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