Whether you just feel low and unmotivated, or you suffer from severe depression or constant anxiety, Patrick can help you regain that feel good factor and maintain it. With some simple changes to your diet ensuring you get all the right nutrients, you can improve your mood and feel happy and healthy all the time.
Patrick promotes a feel-good diet packed with nutrients necessary for general health, is rich in the nutrients needed specifically by the brain and avoids mood-lowering foods. It is based on the following principles:
- Carbohydrates should have a low-glycemic load (low-GL) to keep your blood sugar level even and minimise blood sugar dips.
- Wheat and milk are decreased and replaced with wheat and dairy-free options.
- Sufficient protein is included to give you a good supply of amino acids.
- It is high in foods rich in B vitamins as well as green leafy vegetables which are also rich in Zinc and Magnesium.
- It is high in essential Omega-3 fats and Vitamin D.
Here are some of Patrick’s ideas for quick and healthy “good-mood” meals:
Grill it up
Try grilled chicken breasts, seasoned with garlic and herbs, or lay a fillet of fish over sliced peppers and an onion in a lightly oiled shallow ovenproof dish, brush with oil and toss with a little rosemary, then grill.
Stir-fry chicken strips before adding vegetables or add cubed fish to the last few minutes of a vegetable stir-fry.
Cooked fish, such as smoked mackerel, can be flaked into large pieces and served in a mixed salad with a drizzle of dressing.
Top an omelette with smoked salmon strips and put under the grill to heat through.
If you enjoy pasta (whole-wheat not white), make a simple sauce by adding a can of cannellini beans to a home-made tomato sauce and flavour it with chopped coriander or parsley.
Try quinoa, for a change, to serve with sauce-based dishes or curries. Accompany other dishes with brown basmati rice or mashed sweet potato or butternut squash and steamed vegetables.
Soup of the day
Soups are always popular and can be very quick to make with a variety of pulses and vegetables. Red lentils take just 20 minutes to cook and can be made into a tasty soup with onion, celery, a can of tomatoes, stock and a good pinch of chilli flakes.