What we eat can sometimes play a major role in determining how we feel. While everyone has their go-to favorite snacks, there are some foods that will boost your mood regardless of how stressed or burned out you might be feeling. Looking for some recipes to inspire you? Take a page from Karena and Katrina of Tone It Up. The fitness and nutrition experts know a thing or two about eating amazing food, and they are here to walk you through a few of their favorite things to eat when they find themselves in need of a quick (and delicious) pick-me-up.
When we are feeling stressed or just not at our best, we have a few tricks to boost our mood: A heart-pumping sweat sesh, a yoga class, and a stroll to catch up with a girlfriend. Instant happy vibes!! You can also find natural mood boosters in your fridge and pantry. There are tons of delicious, nutrient-packed foods that relieve stress and make you feel relaxed and happy. These eats are filled with vitamins and minerals that calm your nerves and release feel-good hormones. Plus, they are all Tone It Up Nutrition Plan-approved, which means they are whole, clean, and unprocessed.
Seafood such as salmon, tuna, and trout are packed with omega-3 fatty acids. You need to get this nutrient from your diet, since our bodies don’t produce it on their own. Omega-3s help raise your levels of the feel-good hormone dopamine to bring you a natural burst of happy feels. Try our Simple Salmon Bake HERE!
Getting your greens can help you relieve stress. Spinach is a good source of magnesium, which regulates the stress hormone cortisol. Try tossing spinach into your morning smoothie with Tone It Up Protein and your other fave smoothie mix-ins. Find our guide to building the perfect smoothie HERE!
Asparagus is also a natural stress buster thanks to its vitamin B. Vitamin B6 helps produce the feel-good hormone serotonin, which helps you deal with everyday stress. Studies show that chronic stress depletes B vitamins, so consuming more will help you find your Zen. We love including asparagus in our Tray Dinner. It’s super easy to throw together on busy nights!
Head to your local farmers’ market to brighten your day! Oranges deliver vitamin C, which has been shown to reduce cortisol levels, relieve anxiety, and lift your mood. In fact, research finds that when people were put in stressful situations, such as giving a speech or solving tough math problems, a dose of vitamin C helped calm their nerves. Pick up some oranges on your next farmers’ market stroll! They make a perfect mid-morning snack, or try them in these delish Orange Zest Poppyseed Muffins.
Chocolate making us happy is kind of a no-brainer, right? Turns out, there’s a science-backed reason why chocolate makes us smile. According to research, people who eat small amounts of dark chocolate have lower levels of the stress hormone cortisol. Chocolate’s antioxidants may be to thank for the perk. We like snacking on a square of dark chocolate after dinner a few nights a week. So yum!
Looking for more nutritious foods to fuel your body and boost your mood? The Tone It Up Nutrition Plan is packed with healthy eating advice and thousands of recipes that will help you reach your health and wellness goals.