WEBVTT - Foods to pep-up your 3pm mood

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<v Speaker 1>Well, hello there, healthy Ish listeners, Thanks for tuning into

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<v Speaker 1>this daily podcast from Body and Soul. I am the

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<v Speaker 1>host of Felicity Harley. You may have spotted our guest

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<v Speaker 1>on Master Chef last year. Oh, but she is so

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<v Speaker 1>much more than a talented cook. Melissa Fidel is known

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<v Speaker 1>as the mood boosting nutritionist and joins us in the

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<v Speaker 1>studio to discuss the impact of food on our mood

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<v Speaker 1>and what to eat to push yourself through that three

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<v Speaker 1>pm slump. Listen in to our sister podcast, Extra Healthy Ish,

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<v Speaker 1>where Melissa answers a big question, can you improve your

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<v Speaker 1>mood with food? Search for Extra Healthy Ish wherever you

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<v Speaker 1>get your podcasts. Melissa, thank you for welcoming in the

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<v Speaker 1>studio all the way from Adelaide.

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<v Speaker 2>Thank you so much for having me.

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<v Speaker 1>I'm very happy to be here. You're such You've got

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<v Speaker 1>great energy. I love it. Thank you so do you

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<v Speaker 1>Does that energy come from food? Absolutely?

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<v Speaker 2>How did you know we're going to get there?

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<v Speaker 3>Talk to us about the impact food has on our mood.

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<v Speaker 1>Yeah.

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<v Speaker 2>Look, food is the foundation. It is something we consume

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<v Speaker 2>day in day out. It builds up how we think,

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<v Speaker 2>how we feel, how we act, and how we react.

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<v Speaker 2>It plays such a big role. And I think when

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<v Speaker 2>it comes to our mood and our mental health, it's

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<v Speaker 2>often food isn't looked at. You know, we think about

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<v Speaker 2>our external we think about everything else going on in

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<v Speaker 2>our life, but food is really the big foundation there.

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<v Speaker 2>So it plays such a big role.

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<v Speaker 3>You're so right, because often when we're stressed or we're

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<v Speaker 3>feeling down or flat, we think, oh, it's lack of sleep,

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<v Speaker 3>which is it is all these other things, absolutely, but

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<v Speaker 3>often we don't look at that foundation.

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<v Speaker 2>No, that's right. Food And if you look at it,

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<v Speaker 2>food is something you're putting in your body every day.

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<v Speaker 2>It's something that you have some control over because we

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<v Speaker 2>most adults, we choose what we want to eat every day,

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<v Speaker 2>so we do we can control what we're putting in

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<v Speaker 2>action that we're getting out of it.

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<v Speaker 3>So if we are having a bit of a flat day,

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<v Speaker 3>a low mood, and I'm not talking about diagnosed you know, depression, anxiety,

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<v Speaker 3>but if we're just feeling a bit flat, yeah, what

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<v Speaker 3>sort of foods or what's the makeup of what we

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<v Speaker 3>should have on our plate?

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<v Speaker 2>Absolutely? Okay. So my starting point always and I will

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<v Speaker 2>always say to everyone, is start with a balance. Plate,

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<v Speaker 2>And what I mean when I say balance play is

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<v Speaker 2>a portion of protein, carbohydrates, and healthy fats. Now, what

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<v Speaker 2>that's going to do is actually provide your body with

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<v Speaker 2>the building blocks that it needs to function and stabilize

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<v Speaker 2>your blood sugar levels. So when you're feeling flat, you're

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<v Speaker 2>not really having a good day, it's really important to

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<v Speaker 2>take a step back and make sure you're actually fueling

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<v Speaker 2>your body with the right amount of nutrients that it

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<v Speaker 2>requires to thrive. And a great starting point is your

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<v Speaker 2>macro nutrients because within each of those macros you're also

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<v Speaker 2>getting your beautiful micro nutrients as well, so all of

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<v Speaker 2>those vitamins, mineral and antioxidants, which supports the production of

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<v Speaker 2>serotonin and dopamine, which are your happiness hormones. So start

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<v Speaker 2>with a balance play and then build from there.

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<v Speaker 3>Often when we are a bit flat, we don't start

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<v Speaker 3>with the balance play. We just reach for whatever we

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<v Speaker 3>think is going to make us feel good, which is

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<v Speaker 3>kind of the opposite.

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<v Speaker 2>Yeah, I'm guilty of that. I'm not going to sit

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<v Speaker 2>here and preten I'm perfect because I love my ice cream.

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<v Speaker 2>You know, when you get home you've had a bad day,

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<v Speaker 2>sometimes you do need to indulge, and I think that's okay.

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<v Speaker 2>I think we shouldn't. I think it's when we get

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<v Speaker 2>in the mindset of that was really bad. I'm really bad,

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<v Speaker 2>I've made things worse. I think if you've had a

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<v Speaker 2>bad day and you go home and you want to

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<v Speaker 2>go get ice cream with your friend or you want

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<v Speaker 2>to eat something that's comfort food, just know that that's okay,

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<v Speaker 2>and don't put yourself in the mindset of, oh, well,

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<v Speaker 2>I've done one bad thing, bad quotation, bad thing. I'm

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<v Speaker 2>going to just keep doing this because what's the point.

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<v Speaker 2>And I think that's the that's the general mindset that

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<v Speaker 2>we get in. We have one quote bad meal, which

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<v Speaker 2>is nothing, not bad, but we get in this mindset

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<v Speaker 2>of thinking, oh well, I might as well just keep

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<v Speaker 2>going on this, and that then creates a bit of

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<v Speaker 2>a domino effect, right because you're having these foods, they're

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<v Speaker 2>probably really rich in sugar, they're probably not the greatest

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<v Speaker 2>to have consistently. And then that then continues that bad mood,

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<v Speaker 2>you know, it continues that low mood. It spikes your

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<v Speaker 2>blood sugar levels, which then leads to a crash. So

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<v Speaker 2>it's just accepting that, Okay, I've had a bad day

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<v Speaker 2>and enjoying enjoying it exactly.

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<v Speaker 1>I'm going to enjoy it.

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<v Speaker 2>I'm going to take a breath, I'm going to have

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<v Speaker 2>the ice cream. I'm going to enjoy it, and then

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<v Speaker 2>I'm going to go to bed and just get on

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<v Speaker 2>with my day tomorrow.

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<v Speaker 3>So talk us through the balance plane, Like, give us

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<v Speaker 3>some examples of some things that can well, let's talk

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<v Speaker 3>maybe focus on the three pm slump.

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<v Speaker 1>I mean, that's a big question.

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<v Speaker 2>That I always get asked. Now, there are a few

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<v Speaker 2>things when it comes to the three pm slump, And

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<v Speaker 2>I think the first thing to understand is that the

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<v Speaker 2>three pm slump it does that's your body naturally winding down, right,

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<v Speaker 2>because you've been up for early hours of the morning,

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<v Speaker 2>your body by three pm, three four pm is starting

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<v Speaker 2>to wind down, so your energy is naturally going to

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<v Speaker 2>slowly decrease. However, when it's just a crash and we're

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<v Speaker 2>not feeling great and we're feeling so sluggish, our brain

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<v Speaker 2>is foggy, we can't function. That is where we have

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<v Speaker 2>to make some lifestyle changes. And of course nutrition is

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<v Speaker 2>the first thing. And I think what we do there

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<v Speaker 2>is we look back at what we had for lunch,

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<v Speaker 2>and if we're having a big carbie lunch, that's you know,

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<v Speaker 2>maybe a big puster and not much protein and not

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<v Speaker 2>much veg. That what that's going to do, It's generally

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<v Speaker 2>going to be a high GI reaction, so that high

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<v Speaker 2>glycemic index on our blood sugar, which over time is

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<v Speaker 2>going to lead to a drop because we know when

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<v Speaker 2>we go up on a roller coaster, we've got.

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<v Speaker 1>To come down.

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<v Speaker 2>So that's kind of what happens. So look back, Okay,

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<v Speaker 2>what have I had for lunch? And if that's the case,

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<v Speaker 2>you've had something really high GI, really carbys spiked your

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<v Speaker 2>blood sugar levels. It's all about finding that consistency. So

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<v Speaker 2>where can I add in some healthy fats? Where can

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<v Speaker 2>I add in some protein to really balance things out

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<v Speaker 2>a little bit. So my favorite three PM slump dish

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<v Speaker 2>is two things. I've got cheer seed puddings because they're

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<v Speaker 2>so rich in amiga three fatty acid's good for your brain,

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<v Speaker 2>and something like a match a latte, which is really good.

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<v Speaker 1>If you haven't heard that before for a three pmpre.

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<v Speaker 2>Yes, well, look it's better than having a coffee at

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<v Speaker 2>that time of the day, because yes, it does contain caffeine. Yes,

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<v Speaker 2>it does contain green tea, but the way it releases

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<v Speaker 2>in your body is a slower reaction, so you're not

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<v Speaker 2>going to get that crash after you have it as

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<v Speaker 2>opposed to having coffee. So they're probably like my two kinda.

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<v Speaker 3>I noticed that you've recommended at this time, which really

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<v Speaker 3>spoke to me, is the protein shake.

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<v Speaker 2>Yes, absolutely so, like I said, looking at where we

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<v Speaker 2>where can we fill those gaps with the fats and

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<v Speaker 2>the pro So my cheer seed pudding was the fats

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<v Speaker 2>in the Amiga threes. A protein shake. It's simple, it's quick,

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<v Speaker 2>it's easy, you can usually have something in your bag

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<v Speaker 2>ready to go, and it's going to give you that

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<v Speaker 2>boosting energy. And if you're someone that likes to exercise

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<v Speaker 2>after work, even better because it's going to help you

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<v Speaker 2>build up that energy, build up your muscles so you're

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<v Speaker 2>feeling good by the end of the day.

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<v Speaker 1>Yeah.

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<v Speaker 3>I really like this approach because I was even thinking

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<v Speaker 3>yes when I was working on your questions the other day.

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<v Speaker 3>I was having a bit of a low mood day

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<v Speaker 3>and I thought, gosh, it is tomorrow. I'm going to

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<v Speaker 3>wake up and I'm going to have a good nutrition day.

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<v Speaker 3>Because that's going to make me feel better. It's almost

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<v Speaker 3>like just shifting your mindset, isn't it?

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<v Speaker 2>Absolutely? And it's okay. We will have bad days, we

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<v Speaker 2>will have low mood days, and that's okay.

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<v Speaker 1>Sometimes we're just bloody tired.

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<v Speaker 3>Yes exactly.

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<v Speaker 2>Sometimes we haven't slept and we're just not feeling the best.

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<v Speaker 2>But it's looking at you know what, foods are going

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<v Speaker 2>to make me feel really good because if they make

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<v Speaker 2>you feel good internally, they make you feel good externally

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<v Speaker 2>as well. So it's all about bringing in that nutrient.

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<v Speaker 3>So in a nutshell, yeah, you can change your mood

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<v Speaker 3>with food.

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<v Speaker 2>I believe that you absolutely can boost your mood with food,

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<v Speaker 2>for sure.

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<v Speaker 1>I like it. Melissa.

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<v Speaker 3>Thank you for coming on healthy.

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<v Speaker 2>Ish, Thank you for having me.

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<v Speaker 3>Well you can boost that three pm slump with food

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<v Speaker 3>and my favorite a protein check. I had to ask

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<v Speaker 3>her about that because I have seen her mention that

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<v Speaker 3>before and I think it's a really great well work

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<v Speaker 3>from home go to when you're in that three pm slump. Anyway,

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<v Speaker 3>I hope you did enjoy this chat with it, Melissa.

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<v Speaker 3>If you did, tell us, rate and review this episode,

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<v Speaker 3>of course, you can subscribe to this podcast jump online,

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<v Speaker 3>bodyansoul dot com, dot you follow us on socials. Grab

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<v Speaker 3>our print edition, which is out in your local Sunday paper,

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<v Speaker 3>and until tomorrow, stay healthish