Foods to boost your mood and overcome depression

 “A banana provides 100 calories”

“Mangoes are rich in Vitamin A”

Food is usually associated with calories or nutrition. But, it’s a truth, universally acknowledged that food is a lot more than that!

It plays a super important function – it satisfies your taste buds.

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And this unique feature empowers food with a super ability. It can uplift your mood within seconds.

Today, we are going to explore these foods that can get you from depressed to dazzled!

Aloo paratha with curd or a paneer paratha:

Bas naam hi kaafi hai 😉

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One of the most loved breakfast options, parathas give your taste buds the perfect treat. The combination of carbs and protein keeps a tab on hunger pangs and sugar levels. With these two parameters in check, there are fewer chances of a bad mood.

All dairy products and whole-grain cereals are a rich source of tryptophan which acts as a precursor to serotonin, a neurotransmitter that regulates your mood.

Pasta with alfredo sauce, cheese toast and vegetable pulao with raita create a similar effect.

Oats:

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The low glycaemic index oats are an effective mood booster. They slowly release glucose into the bloodstream keeping both your energy and mood in perfect balance.

Oats uttapam, apple or porridge are some easy dishes to uplift your mood.

In the mood to experiment? You can try oats omelette.

So, do we oat to say more? 😉

Eggs (in any form):

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Eggs are bursting with the goodness of amino acids, Vitamin D, and B-complex vitamins all of which play a key role in maintaining a cheerful mood.

Whether it’s an omelette, bhurji or a sunny side up, they are an egg-cellent way to keep your spirits always high.

Salmon:

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Salmon is one of the best sources of Omega-3 fats. This essential fatty acid boosts blood circulation brain activity and metabolism which is why if you feel something fishy about your mood, get some salmon!

And vegetarians don’t need to frown as we always have alternatives up our sleeves 😉

You can opt for flaxseed or chia seeds, instead.

Nuts:

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All nuts are a good source of magnesium which acts as an excellent tonic to soothe your frazzled nerves. The zinc and B-complex vitamin content work as an anti-depressant.

So, if you feel like you’re on the verge of going nuts, consume them instead 😉

Green veggies:

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It’s time you start relishing the leafy greens because they are loaded with magnesium, fibre, and B-complex vitamins. These nutrients turn around your bad mood.

Greens may not be your favourite, but you can try out interesting dishes with greens such as methi thalipeeth, methi muthia, palak dhokla/ idli or a corn and spinach sandwich.

Let the veggies be greener on your side 😉

All fruits:

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An excellent source of instant energy, fruits are brimming with potassium and vitamins. The fibre content keeps your tummy full, slows down digestion and keep blood sugar levels in check.

BTW, a glass of fruit juice wouldn’t have the same effect. As by juicing, we receive a much-depleted version of the fruit in a tall glass with lots of sugar. And it won’t be fruit-full.

Dark chocolate:

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We know it is unnecessary, as who needs a reason to consume dark chocolate?

But still, the flavonoids in dark chocolate reduce the levels of the stress hormone – cortisol. Additionally, the phenylethylamine and anandamides in dark chocolate release endorphins, aka the happy hormone.

Besides these foods, eating a balanced diet, regular exercise and sound sleep is integral to a happier you. Wholesome meals take care of nutritional deficiencies; physical activity releases the feel-good endorphin. Sleeping for five hours or less creates havoc with your hormones which put you in a grumpy mood, therefore, food, exercise, and sleep are like puzzle pieces, put them together and you’ll get a complete, healthy and happy YOU!

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And before we sign off, remember that if you are in a bad mood, there is no need to gobble an entire tub of ice cream or finish a box of nuts.

A small piece of dark chocolate or a handful of unsalted, mixed nuts is all you need for that happy high!

Go choose your Soul-food.

bon happetee diet plan app. foods to overcome depressionVishruta is a nutritionist by profession and a writer by heart. Content writing and menu planning have become her passions over the past few years. Love food, love life — is her mantra.

 

Let’s bash the Monday morning blues

Weekends! Such a delightful word. Adult life is all about living for the weekends… We start the countdown from Wednesday itself (and some we know impatiently wait for it since Monday morning ?)! Dinner, movie, shopping, clubbing, socializing… you name it and the plans are already on for Friday-Sunday! But, as soon as it’s Sunday evening, the happiness bubble bursts. The Monday blues start attacking you. The fun times are over and you have to get back to the harsh reality.

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We, at bon happetee, understand your phobia for Monday mornings, after all, who would want to get up early and face the world after partying wildly throughout the weekend? But, for how long are we going to let Monday blues ruin our happiness of the previous day? Therefore, we have a plan for you to beat them with our super tips.

First up, we want you to have a scrumptious Sunday dinner; it could be a restaurant or a takeaway at home. The only criteria here is to eat a dish you relish with a person you love. That way, you’ll whip up some wonderful memories over good food that will make you forget that tomorrow is Monday. And yes, don’t forget to share a dessert before calling it a night ?

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Do catch up on a good night’s slumber. Hitting the bed before midnight is a good idea to avoid the maddening morning rush. Obviously, you don’t want to reach office late on a Monday morning and face the music.

And finally, comes the Monday morning. And you aren’t ready to welcome it, so you keep on snoozing the alarm. But, you also know that a minute more in bed would make you late for work. So, muster all the courage you can and drag yourself out of bed. We guarantee you – a treat is coming up. 😉

So, time to wake up, dress up and see the sunny side up!

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We know that you are pressed for time and may skip breakfast, but it’s something we don’t want.

Skipping breakfast on a Monday morning, no matter how late you get, is a complete no-no. Without this super important meal, you are going to crave for the wrong foods and possibly rub someone the wrong way at home or office.

Start your week on a lip-smacking note – that’s our advice.

The sunny side up is an excellent choice for eggetarians; vegetarians can relish a peanut butter or cheese toast.

Now, you’ve got your breakfast in place. But what about lunch?

We have some delicious recipes you can whip up in a jiffy:

A pizza roll – Spread some pizza sauce on a chappati along with your favorite veggies and some cheese. It’s a lunch which packs the five pillars of nutrition in a one-dish meal.

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Bhaji sandwich –We recommend you to boil a potato and chop the veggies on Sunday itself. Mash the veggies, add in some pav bhaji masala and coriander leaves. Place the mixture and grated cheese between two bread slices. Toast it. And lo! A wholesome lunch.

Paneer and vegetable pulao – Again, we advise you to do all the pre-prep on Sunday. While you are preparing breakfast, add in the chopped vegetables, diced paneer, spices and soaked rice in a pressure cooker. By the time you are done with breakfast, your lunch will be ready.

Now with your laptop, files and dabba packed, you are off to work. Listening to music, on the way, would keep you in good spirits.

You can park your vehicle at some distance from work or get off the bus/auto a kilometer before the office. Walking to work would make you feel good with the release of endorphins.

And before you step inside your office building, nibble a small dark chocolate bar or muffin. It will allow you to face your boss and the mountain of work he has already assigned for the week. With the chocolate high, you will start work on a sweet note.

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Moving on, when it’s time for lunch, we suggest having a team lunch. Here you can discuss how you spent your weekend or the latest office rumors. Don’t get work discussions on your lunch table, if you don’t want to drive your colleagues away!

In case you haven’t been able to prepare a tiffin, pick up something tasty from the office canteen. And while you are waiting for your order to arrive, call your mom, friend or spouse. The phone conversation will nail the Monday blues in the coffin.

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With our suggestions, we are confident that by the time it’s Monday evening the weekend would not seem that far. You would sail smoothly through the week and make exciting plans for the weekend.

Happy weekend and a happier Monday morning from team bon happetee ?

content writerVishruta is a nutritionist by profession and a writer by heart. Content writing and menu planning have become her passions over the past few years. Love food, love life — is her mantra.