Derval O'Rourke: Top tips on what to eat and drink for a healthy mind

This week I wanted to share my top 10 tips about how the different foods we eat and what we drink affects our mood.This week I am sharing my chewy granola bars which are the ideal snack to have for an elevenses cuppa or an afternoon snack.

1. Eating regularly provides your brain and body with a steady supply of fuel. It prevents blood sugar levels from falling or fluctuating up and down, which can leave you feeling tired, nervous and irritable.

2. Add protein to every meal/snack to help further balance blood sugars and to ensure a continuous supply of amino acids to the brain and body. For example, the amino acid tryptophan is a precursor to the chemical messenger, serotonin, which in turn helps regulate mood.

3. Don’t fear carbohydrates, they are a great source of energy for our brains, helping us to concentrate, and a vital source of fuel for our muscles. Aim for those which release their energy slowly and evenly like oats, brown rice and sweet potatoes.

4. Focus on whole foods: Whole grain cereals, nuts, beans, lentils, fruit and vegetables are really nutritious and are packed with the minerals, vitamins, healthy fats and fibre our bodies need to function at their best. I know when you are stressed, turning to treats can be tempting but these high sugar, high-fat foods generally only may make us feel better in the short term, and once this initial high wears off, we can be left feeling tired and low.

5. I always advocate real food first but vitamin and mineral deficiencies can affect every aspect of our health, including mood, so in certain circumstances, supplements may be beneficial. Important nutrients to consider for brain health include Omega-3 fatty acid, vitamin D and B Vitamins. Always chat to a health care professional before starting supplementation.

6. Stay hydrated: This is important because if you don’t drink enough you may find it difficult to concentrate or think clearly.

7. Look after your gut: There is lots of evidence suggesting our gut bacteria can impact virtually all aspects of body function, including mental health. For healthy digestion aim for lots of fibre (that’s seeds, beans, lentils, fruits, vegetables and whole grains) along with plenty of water and exercise. Taking a daily probiotic and eating probiotic-rich foods like sauerkraut and live natural yoghurt can also help keep your gut happy and healthy.

8. How are you eating: Taking time enjoy your meals can make a huge difference, especially if you get the opportunity to share that time with others. Eating is such a social experience, consider this for your meal times.

9. Manage your caffeine intake: I love coffee but it is a stimulant, which means it will give you a quick burst of energy, but can leave some anxious and disturb your sleep.

10. Eat the right fats: Your brain needs certain fats, such as omega-3 and 6, to keep it working well. Include oily fish in your diet and add in things like chia seeds, flax seeds and walnuts to your meals and snacks for a boost.

Chewy Granola Bars

I aim to snack mid morning and mid afternoon. These bars areperfect for snacking with a cup of tea. They are packed full of mood-boostingingredients. If you don’t have chia seeds, feel free to swap these out and put in an extra egg.

Prep time:10 minutes

Cook time:30 minutes, plus time to cool

Makes: 12 Bars

Ingredients:

• 120g jumbo porridge oats 
• 50g desiccated coconut 
• 50g pecan nuts, roughly chopped 
• 1 tbsp chia seeds 
• 3 tbsp water 
• 3 tbsp honey 
• 2 tbsp coconut oil 
• ½ tsp vanilla extract 
• 1 egg 
• 2 medjool dates, chopped 
• 30g dried mango, chopped 
• Salt 

Method:

Line a 33cm x 23cm (13in x 9in) metal baking tin with parchment paper so that the paper overlaps the sides Preheat the oven to 150C/300F/Gas 2.

Spread the oats, coconut, and pecans on a baking tin and bake for about 10 minutes.

Meanwhile, in a small bowl, mix the chia seeds and water to make a gel and set aside.

Melt the honey, coconut oil, and vanilla extract in a large pan over a low heat.

Remove from the heat and leave to cool slightly.

Stir the chia gel into the honey mixture, one tablespoon at a time. Ensure each spoonful dissolves fully before adding the next.

Add the egg and stir until smooth. Stir in the dates, mango, and a pinch of salt and mix well.

Tip the toasted porridge mix into the pan and stir until combined. Increase the oven to 180C/350F/Gas 4.

Scrape the granola mix into the prepared baking tin and spread out evenly, pressing down with the back of a spoon.

Bake for 25 to 30 minutes until the top is golden brown and firm. Remove from the oven and leave to cool for 30 minutes.

To remove from the tin, take hold of the parchment paper and simply lift out the granola slab.

Cut the slab into bars and store them in an airtight container in the fridge.