How Dr. Uma Naidoo Harnesses the Power of Food to Tame Anxiety

At Nutritious Life, we’re big proponents of the food-brain connection, so we were grateful and excited to get a sneak peek of Dr. Uma Naidoo’s new book, Calm Your Mind with Food: A Revolutionary Guide to Controlling Your Anxiety.  Dr. Naidoo is a Harvard trained psychiatrist, professional chef, and a trained Nutrition Specialist who has established herself as a pioneer in the emerging discipline of Nutritional Psychiatry. Translation: when Dr. Naidoo talks about the food-brain connection, we listen.  In this follow-up to her best seller, This is Your Brain on Food, Dr. Naidoo shares cutting-edge research about the ways anxiety is rooted in the brain, gut, immune system, and metabolism. With this understanding, she then explores six pillars of calming the mind, anxiety-busting foods to add to your diet, and even the best diets for managing the symptoms of anxiety and depression. With dozens of recipes, and guidelines for creating your own personalized anti-anxiety meal plans, Calm Your Mind with Food is one of our top picks for wellness books in 2023. Thank you to Dr. Naidoo for sharing this excerpt with us.  How a Nutritional Psychiatrist Uses Calming Foods to Tame Anxiety Adapted from Calm Your Mind with Food by Uma Naidoo MD In 2022, I was invited to give a keynote lecture at the first Integrative & Personalised Medicine conference in London. It was a huge honor to be asked to speak at an international conference, and I was delighted that the event’s leadership was interested in my work. I humbly accepted, feeling confident about presenting to a group of like-minded clinicians. It can certainly be nerve-wracking to speak in front of a group of doctors—especially in person after a few years acclimating to video chat—but I have enough experience in similar situations that I trusted my ability to stay calm and professional. What followed nearly caused me to faint. I received an email informing me that my work had gained the attention of the royal family. Along with three other American doctors, I was invited to meet HRH The Prince of Wales—who has since become the King of England—to discuss our work. It had to be a mistake. I was going to meet Prince Charles? How on earth could this even happen? Focus on Your Breath The anxiety I’d brushed off from the original invitation flooded over me like a gushing fire hydrant. My palms were sweating, my thoughts raced, and my heart pounded in my chest. The impostor syndrome I’ve spent years fighting reared its head. Surely the Prince of Wales would see through me. It would be the end of my career! My anxious brain distorted what should have been such a positive moment into something completely different. Thankfully, I was able to wrest control of my feelings. I couldn’t let anxiety create failure. I focused myself on the moment and did some exercises from pranayama, or breath work yoga. It took me time to settle down and be able to fully accept the situation, but by the time I typed out a measured and courteous “yes” to the invitation, I felt calm, making space for excitement and joy. Using Nutrition to Tame Anxiety Once I was in London, as my meeting with the prince approached, I had to actively work on separating my excitement from my fear and anxiety. The morning of the event, I woke up early, meditated, and made sure to drink cool water. I ate a breakfast full of calming foods, like tofu scramble seasoned with turmeric and black pepper, with mushrooms and spinach on the side. I managed to stay calm and focused when my roller hairbrush shorted out, even though the prospect of a bad hair day has always been a mood-ruiner for me. As I planned out my dress and practiced my curtsy, I did more breath work and used mindfulness to keep my thoughts from spiraling. Even though I went to the meeting with some butterflies in my stomach, the worst of my anxiety had subsided, and I could walk in with confidence. You can probably guess how the meeting went. Prince Charles was lovely, as were the other doctors present, and we had a lively discussion about the kind of whole-body approach to mental health that we will learn about in this book. It was not the end of my career. In fact, the meeting was a phenomenal experience that I have a strong feeling will lead to some of my most meaningful work. Calm Your Mind with Food (Image: Dr. Uma Naidoo) On the plane home from the UK, I reflected on how anxiety had nearly derailed such a game-changing moment in my life. It can be easy to minimize anxious feelings, telling yourself to toughen up or get over it. Nevertheless, anxiety is real and damaging. I was thankful that I had been able to calm my anxiety through a combination of practices, an understanding of how the brain works, and a diet that creates a strong foundation for mental health. It made me think of my patients who’ve had similar struggles, whether with specific challenges in their lives and careers, or with the kind of pervasive anxiety that seizes on the smallest details to throw their worlds into chaos. The whole experience was a powerful reminder of how grateful I am to have the opportunity to help others improve their mental health, and understand and overcome their anxiety through the powerful medicine of food. You must eat to survive; there’s no getting around that simple fact. So by calming your mind with food, you are harnessing the power of one of the most fundamental parts of human life. I encourage you to give careful consideration to your dietary choices, building your lifestyle around healthy whole foods full of the right balance of macro and micro nutrients that will keep you thriving in both body and mind. Adapted from the forthcoming book by Uma Naidoo MD, Calm Your Mind with Food. © Uma

The Power of Breakfast: Boost Your Brain with the Most Important Meal of the Day

We’re all familiar with the saying, “Breakfast is the most important meal of the day,” and it turns out there’s more truth to this statement than you might think. The importance of breakfast really is undeniable, and breakfast may be just the thing you need to give your brain a boost in the morning. Why Is Breakfast Important? Research has shown that eating breakfast can have a significant impact on your cognitive abilities, including memory, alertness, concentration, and even mood. So, if you’re looking to boost your brainpower and start your day off on the right foot, don’t skip breakfast! How Breakfast Improves Cognition Here are some key areas where a morning meal has been shown to make a difference: 1. Memory Enhancement Have you ever had trouble remembering important information after skipping breakfast? Well, there’s a scientific reason behind it. Eating a nutritious breakfast can enhance your memory and improve your ability to retain information. A study conducted at the University of California found that participants who ate breakfast performed significantly better on memory tests compared to those who skipped the morning meal. 2. Alertness and Focus Ever find yourself struggling to stay focused and alert during that early morning meeting? A hearty breakfast can help you combat that mid-morning slump. By providing your brain with the necessary fuel, breakfast can increase your alertness and improve your ability to concentrate. Research conducted at the University of Leeds found that people who ate breakfast had better attention and concentration throughout the morning compared to those who skipped it. 3. Mood Enhancement We’ve all experienced those grumpy mornings when everything seems to go wrong. But did you know that skipping breakfast could be a contributing factor to your bad mood? Eating breakfast can help stabilize your blood sugar levels, which can help improve your mood and reduce feelings of irritability. So, if you want to start your day on a positive note, don’t forget to fuel up with a nutritious breakfast. 4. Cognitive Performance When it comes to cognitive performance, breakfast can be a game-changer. Research has consistently shown that folks who eat breakfast perform better on cognitive tasks, such as problem-solving and decision-making. A study published in the journal Appetite found that participants who ate breakfast demonstrated faster and more accurate responses on cognitive tests compared to those who skipped their morning meal5. The Perfect Breakfast for a Brain Boost So, what makes the perfect morning meal? Surely, it’s not sugary cereal or processed bread lathered with store-bought jelly. (We know you know this!) Nope, the key components to include when dishing up a breakfast that will supercharge your brain: 1. Protein Power Including protein in your breakfast is essential for optimal cognitive function. Protein-rich foods, such as eggs, Greek yogurt, and nut butter, provide essential amino acids that help build neurotransmitters involved in cognitive processes. These neurotransmitters play a crucial role in enhancing memory and concentration. 2. Complex Carbohydrates While it’s important to include protein in your breakfast, don’t forget about complex carbohydrates. Foods like whole grains, and fruit, which provide fiber, help stabilize blood sugar, the brain’s primary source of energy. By choosing complex carbohydrates over sugary cereals or pastries, you’ll ensure a sustained release of energy throughout the morning, keeping your brain fueled and focused. 3. Bonus Brain-Boosting Nutrients Certain nutrients have been found to have a positive impact on cognitive function. Incorporating foods rich in omega-3 fatty acids, such as salmon or flaxseeds, can support brain health and improve memory. What’s more, antioxidants found in fruits and vegetables, like blueberries and spinach, have been linked to better cognitive performance and a reduced risk of age-related cognitive decline. Quick and Easy Breakfast Ideas We’re all pressed for time—especially in the mornings—so here are some quick and easy breakfast ideas you can turn to again and again. Avocado Toast: Top sprouted grain toast with mashed avocado, a sprinkle of sea salt, and a drizzle of olive oil. Add a poached egg for an extra protein punch. Or try this Avocado Toast with Roasted Zucchini and Corn for a fun twist. Greek Yogurt Parfait: Layer Greek yogurt, berries, and granola in a glass for a delicious and nutritious breakfast on-the-go. Veggie Omelet: Whip up a protein-packed omelet loaded with your favorite vegetables for a satisfying and brain-boosting meal. Our Western Omelet recipe is a favorite, and so is this yummy Cottage Cheese Omelet.  Overnight Chia Pudding: Combine chia seeds, almond milk, and your choice of sweetener in a jar. Let it sit overnight and enjoy a creamy and nutritious breakfast in the morning. This Yerba Mate Pumpkin Spice Chia Pudding recipe is a runaway hit with our Become a Nutrition Coach students and the Nutritious Life staff.  Remember, breakfast doesn’t have to be complicated or time-consuming. With a little planning and creativity, you can start your day off right and reap the brain-boosting benefits of a well-balanced morning meal. Make Breakfast a Priority The bottom line here? Breakfast truly is the most important meal of the day, especially when it comes to boosting cognitive function. From mood, to memory, to focus, to performance, fueling your brain with a nutritious breakfast can make all the difference. So, next time you’re tempted to skip breakfast, remember the power it holds and start your day off on the right foot. Give your beautiful brain the fuel it needs to shine! Next Steps to Living a Nutritious Life While breakfast is very important, as we’ve just learned, it’s only one part of living a nutritious life. There’s so much magic behind the way food impacts your brain we’ve developed a course all about it. Check out Brain Food: Intro to Nutritional Psychiatry to learn how to supercharge your brain, elevate your mental well-being, and feel 10x smarter.  Ready to go all in and make nutrition and wellness your job or side hustle? Join our Become a Nutrition Coach Master Certified Program and inspire the next generation of healthier, happier people across the

7 Foods That Fight Anxiety & Depression

Ever heard the phrase “good mood food?” It’s a real thing. Science suggests that what we eat has the power to seriously influence our mental health, for better or for worse.  Here’s a quick rundown: nutrient dense whole foods (think: fruits, veggies, fish and spices) can help drive down the chronic inflammation that’s associated with depression (and a whole host of other diseases and conditions). Pro-inflammatory eats like sugar-sweetened beverages, refined carbs, processed foods and alcohol (sorry, we said it) may exacerbate the uncomfy feelings that flow from anxiety and depression. Want the full scoop? Here are seven foods that may help you eat your way to calm.  Berries Depression isn’t currently classified as an inflammatory condition, but research suggests that there’s a likely association between chronic inflammation and major depressive disorder, or MDD.  One of the best ways to flood the system with anti-inflammatory compounds? Befriend berries. Fruits like blueberries and blackberries contain pigments called anthocyanins that act as antioxidants in the body. Friendly reminder: antioxidants scavenge harmful compounds roaming around our systems, reduce oxidative stress and fight the very inflammation that may contribute to the blues.  Opt for fresh or frozen berries in your smoothies, oatmeal, or straight up as a snack. Pro tip: go for organic if your budget allows. Conventional strawberries are one of the most contaminated items in the supermarket when it comes to pesky pesticide residue.  Wild blueberries contain even more antioxidants than traditional blueberries and even though they may be difficult to find fresh, they’re easily found in the freezer section of most grocery stores. Olive oil Studies show that a Mediterranean-style diet rich in fruits, veggies, whole grains, olive oil, nuts and seeds and lean proteins like fish is associated with a lower risk of depression.  Olive oil in particular may reduce inflammation thanks to its potent polyphenols, compounds found in plants that exert antioxidant activity in the body. One compound in particular, called oleocanthal, might even act like ibuprofen to drive down inflammation.  Drizzle some EVOO over your favorite salad or roasted veggies, enjoy it with sliced tomatoes on a slice of grilled bread or stir it into your go-to soup. Note: you can certainly cook with olive oil, but it does have a low smoke point. The best way to maximize the antioxidant benefits is to use it cold (as in salad dressings) versus cooking at high temps. Fish  Much like olive oil, fish is a mainstay of the feel-good Mediterranean diet. In fact, fish oil supplements like EPA and DHA have been studied for their role in improving symptoms of depression. Before you load up on vitamins though, make an effort to meet the weekly recommendations for fish. Go for at least two four-ounce servings of fish each week. Good low-mercury options include wild salmon, cod, sardines, mackerel and shrimp.  Probiotics and prebiotic foods There’s a reason they say the gut is our second brain. Not only are the bacteria in the intestines in constant communication with the brain, they’re also responsible for producing critical neurotransmitters. Example A: about 95 percent of the mood-stabilizing neurotransmitter serotonin is produced in the gut.  A higher concentration of beneficial bacteria (like those in the Lactobacillus family) in the gut microbiome has also been linked to lower levels of stress and anxiety.  For the most gut-brain benefits, prioritize the two P’s: probiotics and prebiotic foods. Eat fermented foods like yogurt, sauerkraut, kefir, kimchi, tempeh or sourdough daily for a dose of probiotics. Be sure to include prebiotic foods too—they support the proliferation of those good gut bugs. Prebiotic foods include beans, oats, Jerusalem artichokes, garlic, onion, apples and just under ripe bananas.  Spices Think of spices as small but mighty mood supporters. Ultra rich in antioxidants, dried spices like turmeric may help fight the blues thanks to its anti-inflammatory activity. Curcumin, the active compound in turmeric, in particular has been studied for its potential role as a complementary therapy for depression.  Up your turmeric intake by sprinkling it on roasted veggies pre-bake, whipping up a turmeric latte, adding it to a plant-based curry or stirring a small amount into your oatmeal for a glowing bowl of goodness. Just beware: the spice stains in a serious way.  Lean proteins Everyone points to the Thanksgiving turkey as the primary source of the amino acid tryptophan. In reality, most proteins are solid sources of tryptophan, which is a precursor for serotonin. The key, however, is to eat a small amount of lean protein with a source of good-for-you carbohydrates. The presence of carbs triggers the release of insulin, which helps to promote tryptophan uptake in the brain and in turn revs up serotonin production. Cue the calm. Pick lean proteins that are lower in saturated fat but still satiating. Need some recipe inspo? These curry carrot turkey burgers and this roasted salmon with pistachio arugula pesto are two of our faves. Pair them with a sweet potato or brown rice for optimal serotonin production. Dark chocolate  Yep, you read that right. Dark chocolate is rich in magnesium, a key mineral known for its ability to promote relaxation. Choose choc that’s 70 percent cocoa or higher and keep your serving size in check to avoid overdoing it on added sugar (which can have the opposite effect on our mental state).  Looking for other ways to maximize your magnesium consumption? Black beans, avocado, cashews and spinach are all good-for-you foods that deliver the mineral. (photo credit: Shutterstock)

6 Foods that Boost Happiness and Taste Great

Shake Shack burgers and cupcakes may be on your personal list of in-the-moment mood-boosting foods. We get it. But it’s also possible to find (longer-lasting!) happiness via healthy foods. (And the aforementioned will likely bum you out over the long-term, thanks to inflammation and gut-brain communication.) These foods are all great for your body overall and contain nutrients with research-tested mood benefits, like compounds shown to reduce the risk of depression and vitamins that stimulate neurotransmitter production. Of course, when you’re not sitting down to eat, you’ve got to adopt happiness-promoting habits like endorphin-stimulating exercise and consistently getting enough sleep. But your plate is a great place to start when it comes to working on that smile. Bonus: Eat these foods in the company of a friend who makes you LOL non-stop. 6 Mood-Boosting Foods for Happiness 1. Walnuts While the research isn’t definitive, several studies have shown omega-3s can help relieve symptoms of depression, and walnuts are a great source of the healthy fats. RELATED: How to Incorporate Omega-3s Into Every Meal 2. Lentils Lentils are rich in folate, which helps maintain normal levels of serotonin, a neurotransmitter that is seriously linked to mood. 3. Mango Mangoes contain more vitamin C than oranges, and that’s not just good for your immune system (although who’s happy when they’re sick?!). Vitamin C may also fight depression by helping the body recover faster from stress. 4. Oysters Mmm…summer on the half shell. These delicious, nutritious bivalves are one of nature’s richest sources of zinc, and some research has shown the mineral may help your body manage stress and improve mood among people suffering from depression. 5. Yogurt Guys, you’ve heard about the gut-brain connection, right? Maintaining a thriving microbiome is key to happiness. Recent studies have shown mice given probiotics were able to handle stressors while remaining calm, and probiotics reversed symptoms of depression in mice. Yogurt (ideally organic!) is a great source of probiotics (and of course a morning protein-boost). RELATED: The Gut-Brain Connection and How It Impacts Your Health 6. Shiitake Mushrooms Shiitakes are linked to reducing inflammation, a condition linked to depression. They also contain selenium and magnesium, two minerals closely tied to mood. Start adding these foods to your diet alongside stress-fighting foods, and you’ll be calm and content 24-7.

The Busy Parent’s Guide to Healthy Snacks

When the kids come home from school, more often than not, they’re hungry and scavenging the kitchen for a quick snack. What’s a busy mom (or dad) to do? You need easy, interesting, healthy, and fast go-to’s…like a guide to healthy snacks! When it comes to snack time, especially for kids who may eat small amounts at meals, snacks are an equally important place to squeeze in nutrients. Half a sandwich eaten at lunch? The second half combined with a ½ cup of fruit may just be the perfect snack. Snack time is also the perfect time to sneak in a serving of veggies, which don’t need to make an appearance only at dinner time. Veggies contain fiber and antioxidants while being low in calories, and after school snack time is a key time to make sure your kids are feeding their brains. Broccoli rabe is a great source of vitamin K, known for its help in boosting cognitive function and brainpower. It also has high levels of vitamin C, proven to protect against brain degeneration. Before the kids have time to grab a bag of chips or the candy you try your best to keep stowed away, check out this guide to healthy snacks that you and your kiddies will love to dip, crunch, and snack on. And they’re all are packed with nutrients and can be made in 5 steps or less!   The Busy Parent’s Guide to Healthy Snacks Broccoli Rabe Quesadilla Broccoli Rabe Toast Beet Dip with Crudites Chickpea, Broccoli Rabe, Cucumber Salad  

5 Brain Food Eats To Always Have in Your Kitchen

Eating brain food is super smart move. Do you see what I did there?! Seriously, though, there are certain foods that will actually improve your brain health. Are you just not as sharp as you’d like to be? Do you say “what’s the cute barista’s name?” and “you know, that little cute place with the ginger tea?” or “what was the name movie with Brad Pitt…” Are words failing to find their way into your mouth? And do you struggle with minor lapses in memory that drive you batty? Maybe you need to feed your brain, like you feed the rest of your body, with a little extra love and care. Put these brain foods on your fork, in your hand, and in your mug and you may remember the name of the block that your best friend lived on when you were 7. Or even just where you left your keys 5 minutes ago. 5 Brain Food Eats To Always Have in Your Kitchen 1. Blueberries — can help delay memory loss and research shows that blueberries improve focus and increase memory recall. Eat them fresh, make a tea, add them to quinoa, or use dried or frozen in your yogurt, oatmeal or smoothie. 2. Tomatoes — the same lycopene that is good for prostate health is also fab for preventing dementia and Alzheimer’s. Eat them in any form, but know that lycopene is most concentrated in tomato based sauces and paste. Try chopping them up with feta or for a more concentrated punch, try a zesty tomato soup. 3. Pumpkin seeds — full of zinc, which plays an important role in cognition and memory. These beauties are perfect on top of a salad, sprinkled into yogurt, simply toasted, or mixed into your favorite trail mix. 4. Fatty fish — besides salmon, try trout, herring and sardines. These fish are high in omega-3s DHA and EPA, which are important in brain health, joint functioning and overall wellbeing. Try them baked or broiled, in a wrap, or even for breakfast. Don’t forget to check here for the best type of fish to purchase. 5. Coffee — the caffeine in coffee (or tea) is linked to brain boosting effects and is coffee is loaded with antioxidants. Enjoy it in moderation (1 to 2 cups per day) to help you focus on important tasks. Sprinkle on cinnamon, add some pumpkin pie spice, or a shot of vanilla for added flavor. Hopefully this brain boosting bit of information will inspire you to fuel your noggin. Give it a try and let me know how many fewer times you misplaced your sunglasses this week!