When it comes to navigating those moments when you feel low or emotionally distressed, many of us at least think of turning to our comfort food. After all, food has this remarkable ability to give us a temporary lift, triggering those feel-good chemicals like dopamine in our brains. But relying solely on sugary or high-calorie treats as our go-to coping mechanism is honestly not the best choice. That can set off a bit of a rollercoaster ride for our bodies and minds, leading to a cycle of emotional eating that isn't exactly ideal for our well-being.

But don't worry! Amidst the hustle and bustle of your workday, there's a better, healthier, way to snack that'll keep you feeling fantastic. By having a stash of healthy, mood-boosting snacks right at your fingertips, you're not only simplifying your day but also showing yourself some well-deserved love. Think of it as a little gift to yourself, a delicious way to nourish your body and uplift your spirits whenever those hunger pangs come knocking at the office door. So, let's take a moment to explore some delightful options that you can easily pack in your bag, ready to enjoy whenever you need a pick-me-up during your busy day!

Boost your mood with nutrient-packed work snacks!

Greek Yoghurt - Fermented foods like Greek yoghurt and Kimchi improve your mood by boosting gut bacteria, which in turn produce feel-good chemicals like serotonin that can lower stress. 90% of the body’s serotonin is produced in your gut, a healthy gut corresponds to a good mood.

o Greek Yoghurt Parfait: Enjoy Greek yoghurt on its own or get creative by layering Greek yogurt with your favorite fruits, such as berries, sliced bananas, or chopped mangoes. Add a sprinkle of granola or nuts for crunch and a drizzle of honey or maple syrup for sweetness.

o Veggie Dip: Mix Greek yogurt with herbs and spices like dill, garlic powder, and onion powder to create a flavorful veggie dip. Enjoy it with carrot sticks, cucumber slices, bell pepper strips, or cherry tomatoes for a satisfying snack.

Oats -Oats are complex carbohydrates which trigger the production of serotonin, the "feel-good" chemical in the brain. Serotonin not only possesses antioxidant properties but also promotes a soothing sensation that aids in stress reduction.

o Granola: For homemade Granola, Preheat your oven to 300°F and line a baking sheet with parchment paper. In a large bowl, mix 3 cups of old-fashioned rolled oats, 1 cup of nuts and seeds, 1/2 cup of unsweetened shredded coconut, 1/4 cup of honey or maple syrup, 1/4 cup of coconut oil or olive oil, 1 tsp of vanilla extract, 1/2 tsp of ground cinnamon, and 1/4 tsp of salt. Spread the mixture on the baking sheet and bake for 25-30 minutes, stirring halfway through until golden brown and crisp. Cool completely, then add optional goodies like dried fruits or chocolate chips. Store in an airtight container and enjoy as a topping for yogurt or a crunchy snack! You can store the granola in your desk drawer as a convenient and nutritious snack option.

o Peanut butter oatmeal balls: These 10-minute Peanut butter oatmeal balls are made with just 5 ingredients and are perfect for snack boxes.

Berries - Berries are great at relieving stress due to their rich antioxidant content, including anthocyanins, which combat oxidative stress. Additionally, their high vitamin C content reduces cortisol levels while their fiber stabilizes blood sugar, thus preventing mood swings. Incorporating berries into your diet promotes relaxation and helps the body cope with stress.

o Berry snacks: For a nutritious snack, try yogurt-covered blueberries by dipping them in Greek yogurt and freezing for a quick treat rich in protein. For a delightful blend of sweet and tart flavors, opt for chocolate-covered raspberries. Simply dip washed and dried raspberries into melted dark chocolate, then refrigerate for an hour to set.

Nuts and Seeds: Nuts and seeds are not only delicious but are also packed with nutrients that support mental health. Their omega-3 fatty acids play a crucial role in brain function and mood regulation, while magnesium in them helps to calm the nervous system and reduce stress. Additionally, the protein and fiber content in nuts and seeds provide a sustained source of energy, keeping you feeling satisfied and balanced throughout the day. Incorporating a variety of nuts and seeds into your diet can contribute to a positive mood and greater resilience to stress.

 o  Nut and Seed Rounds: This recipe from Nadia's Healthy Kitchen offers a convenient and nutritious snack option: Simply combine 50g flaked almonds, 80g pumpkin seeds, 35g sesame seeds, 2 tbsp chia seeds, a pinch of salt, and 2.5 tbsp maple syrup in a bowl. Shape the mixture into flat discs or clusters on a parchment-lined baking sheet and bake at 350°F for 15 minutes until golden brown. Allow it to cool completely before serving.

Avocado: Avocado is a great stress-relieving food thanks to its rich nutritional content. Packed with healthy fats, potassium, B vitamins, and magnesium, avocados help stabilize blood sugar, regulate blood pressure, and support the nervous system, reducing feelings of stress and promoting relaxation. Additionally, their versatility makes them an easy and enjoyable snack option.

o   Avocado and egg snack: Mash a ripe avocado in a bowl and chop two hard-boiled eggs, then mix them together along with a tablespoon of Greek yogurt for added creaminess, a teaspoon of lemon juice for a refreshing zing, and salt and pepper to taste. Spoon the avocado and egg mixture onto whole grain crackers, toast, or cucumber slices, and garnish with toppings like chopped chives, diced tomatoes, paprika, or hot sauce for extra flavor and texture. This nutritious snack is rich in protein, healthy fats, and essential nutrients, making it perfect for keeping you energized and satisfied between meals. It's quick and easy to prepare, making it an ideal option for busy days at work or whenever you need a nutritious snack on-the-go.

o   If you want more, here are 17 different ways to snack on Avocado!

 Sweet Potato: Whole, nutrient-rich, carbs like sweet potatoes may help lower cortisol levels, combating stress and promoting overall well-being. Indulge in the delightful versatility of sweet potatoes with these two easy snack options.

o  Sweet Potato Chips: Begin by preheating your oven to 375°F and thinly slicing two medium sweet potatoes. Toss the slices with two tablespoons of olive oil and salt, then bake for 15-20 minutes until golden brown and crisp, creating homemade Sweet Potato Chips.

o Sweet Potato and Black Bean Dip: Simply blend 1 cup of mashed sweet potato, a can of black beans (drained and rinsed), 1/4 cup of plain Greek yogurt,  1-2 tablespoons of lime juice, minced garlic, ground cumin, chili powder, salt, and pepper until smooth and creamy. Adjust seasoning to taste and garnish with diced tomatoes, chopped cilantro, and sliced green onions if desired. Serve with tortilla chips.

Broccoli: Broccoli contains sulforaphane, a sulfur compound with neuroprotective properties that may provide calming and antidepressant effects.  

o Quick Garlic Roasted Broccoli: Preheat your oven to 425°F and toss broccoli florets with olive oil, minced garlic, salt, and pepper. Roast for 15-20 minutes until tender and slightly browned.

o  Broccoli Hummus: Here is a broccoli recipe from Mad About Macarons. Combine 3 cups broccoli florets, 2 cloves roughly chopped garlic, the zest and juice of 1 lemon,  4-5 tbsp olive oil , 2 tbsp tahini , 2 tbsp fresh parsley, and ½ tsp each of salt and pepper in a food processor. Blend until smooth, gradually adding the oil. Transfer to a serving dish, garnish with toasted sesame seeds (optional), extra olive oil, and parsley. Enjoy this nutritious broccoli hummus as a flavorful dip for veggies or crackers.

Matcha: Matcha, rich in stress-relieving L-theanine, offers superior benefits compared to other green teas due to its shade-grown cultivation. Research suggests that matcha's high L-theanine content and low caffeine levels may effectively reduce stress. Studies have shown decreased stress markers in individuals consuming matcha regularly, highlighting its potential as a natural stress-relief aid.

o  Matcha Energy Bites: Start by mixing 1 cup of rolled oats, 1/2 cup of almond butter, 2 tablespoons of honey or maple syrup, and 1 tablespoon of matcha powder in a bowl until combined well. Feel free to add in extras like shredded coconut, chopped nuts, dried fruits, or chocolate chips for added flavor and texture. Once mixed, roll the mixture into small balls using your hands. Place the energy bites on a baking sheet lined with parchment paper and refrigerate for at least 30 minutes to firm up. These energy bites are a perfect grab-and-go snack, offering a boost of energy and the health benefits of matcha in every bite!

Beans and Lentils: Consuming legumes like beans and lentils can help reduce stress, as they contain nutrients like L-tryptophan and magnesium that aid in mood regulation and stress response. Research suggests that higher legume intake is associated with a 26% lower likelihood of reporting high levels of perceived stress, likely due to their fiber and antioxidant content that combats oxidative stress and inflammation.

o   Roasted Chickpeas: Roasted chickpeas make for a delightful and crunchy snack. Begin by rinsing and draining a can of chickpeas, then gently pat them dry with a paper towel. Toss the chickpeas with a drizzle of olive oil, a sprinkle of salt, and your favorite spices, such as paprika, cumin, or garlic powder. Spread them out in a single layer on a baking sheet and roast in a preheated oven at 400°F for approximately 20-30 minutes, or until golden and crispy. These roasted chickpeas are not only delicious but also rich in protein and fiber, making them a satisfying and healthy snack option.

o   Spicy Edamame: Spicy edamame is a delicious and protein-packed snack that's easy to prepare. Begin by steaming frozen edamame pods according to the package instructions until they're tender. Then, toss the cooked edamame with a drizzle of olive oil, a splash of soy sauce, and a dash of sriracha sauce for a spicy kick. Sprinkle sesame seeds over the edamame before serving. These spicy edamame pods are not only satisfyingly spicy but also loaded with nutrients like protein, fiber, and essential vitamins and minerals, making them a nutritious snack option.

 Salmon: Incorporating fatty fish like salmon and tuna into your diet, rich in omega-3 fatty acids linked to lower depression levels, may offer stress-relief benefits due to their contributions to brain cell membrane fluidity and signaling.

o Salmon Snacks: You can easily make this 10- minute Smoked Salmon Pinwheels at home or if you looking for a shelf stable option – these EPIC PROVISIONS Maple salmon jerky strips are delicious and made with great ingredients.

Don't overlook the importance of staying hydrated with water and incorporating mood-boosting beverages like chamomile tea into your routine! Proper hydration is key to supporting both your physical and mental well-being. And if you have a moment, consider exploring Sukhi for expert-led content on nutrition. Sukhi is committed to assisting individuals in managing stress through tailored nutrition resources. By offering a variety of resources such as courses, quick informational content, takeaway sheets, and exercises, Sukhi provides users with the necessary tools to address stress through dietary choices.

Are you a Sukhi Member? The Sukhi app offers plenty of nutrition content that provides you with tools to address stress through dietary choices.

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Resources

10 Best Foods to Fight Stress (everydayhealth.com)

Mood Food: 9 Foods That Can Really Boost Your Spirits (healthline.com)

Diet for Stress Management: Carbs, Nuts, and Other Stress-Relief Foods (webmd.com)

Peanut Butter Oatmeal Balls - The Big Man's World ® (thebigmansworld.com) 

https://kalejunkie.com/viral-blueberry-yogurt-clusters/

17 Impossibly Satisfying Avocado Snacks (tasty.co)

18 of the Best Stress-Relieving Foods (healthline.com)

https://nadiashealthykitchen.com/crunchy-nut-seed-rounds/