Food Glorious Food: Season of choice and sunshine

The summer season is upon us and this is my favourite time of year!

The days are long, the weather warm (we hope) and the fruit and vegetables are in abundance.

With the relaxing of some lockdown restrictions and life feeling a little less like a dream (or a taste of retirement), we should all try to embrace a more positive mindset.

This can be difficult for a few of us, especially if you have found the past few months to be really quite challenging, but there are things we can do to help improve our mental health.

Exercise – If you have already been walking more or enjoying cycling, running or other outdoor activity, you may now be feeling the benefits of a healthier lifestyle. If not, a new outlook can really help shake things up. How about setting yourself a new routine? You could make the most of the light mornings and get out of bed 30 minutes earlier and go for a quick walk or run? Do you have someone you could start a daily step or move challenge with, recording your daily steps or other exercise activity together?

Outdoor Time – If you have been inside more, your vitamin D levels could be reduced, which is associated with low mood. This is the time of year our bodies should be restoring these levels after a long winter. Try to think of ways you can get out safely, apply suntan lotion and enjoy some fresh air. Your mind just may thank you.

Diet – What we eat can seriously impact our mood. We may experience an immediate blast of enjoyment as we consume chocolate biscuits, but it only lasts briefly as the sugar dip and guilt catch up soon after and those negative feelings last much longer. If we eat well, our mood feels well and helps our mental happiness.

The foods we choose can also help boost mood and increasing your intake of ingredients that are rich in vitamin C, vitamin B6, Omega 3, zinc, magnesium, folate, selenium and vitamin D can really help.

Blueberries and other berries, avocado, mushrooms, dark leafy greens, oily fish, seeds, nuts, citrus fruits, dark chocolate (a small amount!) and bananas are just a few examples of foods to eat more of.

Here’s an easy recipe to put together with some of these happy foods. Eat hot or fridge cold and change the berries to whatever you have to hand. This season has a lot of choice!

Cherry and Dark Chocolate Rice Pudding

Ingredients:

125g pudding rice

750ml milk (any sort)

25g sugar

150g fresh or frozen cherries

50g chopped dark chocolate

2 tbsp chopped hazelnuts, toasted

2 tbsp crème fraiche (optional)

Method:

Stir the pudding rice, milk and sugar together in a saucepan and bring to a boil.

Simmer for 25-30 minutes, stirring from time to time to stop it from burning on the bottom.

When nearly cooked, add the cherries and cook a little more until they are soft and pulpy.

When the rice is completely cooked, divide between four dishes and top with the chocolate and hazelnuts.

By choosing food and dishes that are vibrant and fresh, it feels like you are making a positive step towards looking after yourself.

Once you start making small changes, others are easier to make and the ‘momentum for mood’ starts.

Prepare for some normality and smile!