Sunday Playbook: January 26, 2025

Can you believe we’re closing in on the end of January already?! This week’s theme is all about mood-boosting meals packed with probiotics, omega-3s, and nutrient-dense ingredients. These recipes support gut health, improve energy, and will keep you feeling good. Enjoy!

Huberman Lab: How Foods & Nutrients Control Our Moods

This is great podcast! It’s timestamped too so you can jump around. Dr. Andrew Huberman goes into the interesting relationship between diet and mood regulation. He emphasizes the significance of omega-3 fatty acids, prevalent in fatty fish like salmon, for their role in enhancing brain function and mood stabilization. Dr. Huberman also highlights the importance of maintaining a healthy gut microbiome through the consumption of fermented foods, which can positively influence our emotional well-being.

A Little More on Fermented Foods

Fermented foods are rich in probiotics that support gut health, which can improve mood and cognitive function. Aim for at least two servings (a little goes a long way!) of fermented foods daily for optimal benefits. Top them on salads, stir them into soups and stews, or enjoy them as a side. You’ll know it’s a probiotic is it says “live cultures” and you find it the refrigerated section of your grocery. Common fermented foods include:

• Yogurt
• Kombucha
• Kefir
• Kimchi
• Sauerkraut
• Miso
• Tempeh
• Natto
• Kombucha
• Fermented cheeses

Kimchi Brown Rice Bliss Bowls

These fun Kimchi Brown Rice Bowls combine gut-friendly kimchi with hearty brown rice and fresh vegetables for a balanced, mood-boosting meal. The probiotics in kimchi support gut health, which is closely linked to improved mood and cognitive function.

Miso Chicken

Tossing juicy chicken breasts or thighs in this sweet and salty miso marinade and then grilling (or baking) to makes this a great miso chicken a weeknight go-to. Serve over rice, with a crunchy salad, in a wrap, with steamed broccoli or just by itself.

Kefir Smoothie

Kefir, a fermented milk drink, serves as a probiotic-rich base for smoothies. Blending it with your favorite fruits and a scoop of protein powder is a great option that  supports digestion and mood. Try this simple berry smoothie recipe.

Honey Walnut Shrimp

This Honey Walnut Shrimp pairs crispy shrimp with a sweet and savory honey glaze and crunchy walnuts, creating a balanced, protein-packed dish. The omega-3s from the walnuts support brain health and mood regulation.

Overnight Oats

Try my Protein Vanilla Cheesecake Overnight Oats. They are the ultimate mood-boosting breakfast, combining gut-healthy Greek yogurt, fiber-rich oats, and chia seeds for sustained energy and digestion support. The chia seeds add omega-3s, while probiotics from the yogurt promote a healthy gut and balanced mood. This is filling and packs about 30+ grams of protein too! Need another option? Try this Caramelized Banana Overnight Oats Recipe.

Weekly Sessions

Drop into the Cafe for help or coaching support this Friday at 12 ET.  I’m here to answer questions and connect you with others on their healthy journey. All sessions will be recorded and can be accessed from the member resources page.

Save the Date: Steak & Potato Teaching Kitchen