Good Mood Foods You’ll Love

It’s possible to adjust your mood by adjusting your diet. Certain FoodTrients—like choline, omega-3 fatty acids, and tryptophan—promote healthy neurotransmitters in the brain, allowing calming signals to get through more effectively. Many vitamins and minerals—especially B vitamins, calcium, magnesium, and the FoodTrients vitamin C, vitamin E, selenium, and zinc—are used up when we’re under stress and should be replenished ASAP. To contribute to a good mood, we should be eating whole grains, poultry, eggs, citrus, berries, and dark green veggies.

Putting the right foods into our bodies is only half the battle. We also need to be sure we’re not shooting ourselves in the foot and undermining our good intentions by eating foods that take down our mood. We should be avoiding excess sugar, caffeine, unhealthy fats, and carbs; MSG; and aged cheeses. These substances wreak havoc on our hormones and/or block the production of serotonin—the ultimate feel-good brain chemical.  There’s no point in doing what’s right if we’re also going to do what’s wrong at the same time. Exercise is also key, even if it’s only for 15 minutes per day. That short amount will get our heart pumping blood into the tiny capillaries that feed the brain. It will also release stress, a total mood-killer.

Now back to the diet. Good Mood foods include whole grains and poultry. My Cornish Game Hen and Brown Rice Stew, found in my cookbook FoodTrients: Age-defying Recipes for a Sustainable Life, is the perfect Good Mood recipe. The poultry contains tryptophan, which builds serotonin. Brown rice is a whole grain that contains the FoodTrients vitamin E and omega-3 oils and—surprise!—tryptophan. The omega-3s in whole grains help feed the brain so it can produce those soothing chemicals that make us feel better. So try snacking on organic popcorn or roasted pumpkin seeds. In the morning drink hemp milk instead of cow’s milk, eat some organic oatmeal (which also contains tryptophan), or spread a slice of whole-grain toast with sunflower butter. All of these items are natural whole grains and easy to eat.

Stress can rob your body of essential vitamins (B, C, and E) and minerals (calcium, magnesium, selenium, and zinc). Young cheeses (like ricotta and mozzarella) and milk can replenish calcium and vitamin B12. Vitamin C can be found in citrus fruits, berries, and dark green leafy veggies. So, if you’re under stress, you need foods that will restore these vitamins and minerals, such as whole-grain pasta shells stuffed with a mixture of spinach and ricotta cheese and fresh yogurt with blueberries and strawberries.

Goji berries, an exotic fruit from the Himalayan Mountains, have been used in Eastern medicine for thousands of years. They contain vitamins B1 and B6, vitamin C, selenium, zinc, and the antioxidants beta-carotene and zeaxanthin. These super-fruits also contain protein. In other words, they’re perfectly positioned to replenish a stressed-out body. Goji berries can be very tart, but there is a natural food company called Amy & Brian that infuses goji juice into mangosteen juice, making it a little sweeter. Mangosteens are rife with powerful antioxidants called xanthones, plus they taste delicious and remind me of home.

After tasting Amy & Brian juices, I created a de-stressing, mood-lifting drink with Amy & Brian’s Mangosteen-Goji juice, chia seeds (which are full of mood-enhancing omega-3 oils), green tea (which has mood-boosting magnesium), and coconut palm sugar for sweetening. It’s so delicious, and it puts me in a good mood right away.


Mangosteen-Goji Mood Lifter

1 cup brewed green tea (regular or decaf)

2 tsp. white chia seeds

1 tsp. coconut-palm sugar

1 8-oz. can of Amy & Brian Mangosteen with Goji Juice


Soak chia seeds in hot tea for 30 minutes. They will gelatinize and start to float throughout the liquid. Stir in sugar until dissolved. Add the mangosteen-goji juice and mix well. Serve at room temperature or chilled.

Serves 2


About Grace O

Grace O has been cooking and baking professionally and recreationally all of her adult life. As a child in Southeast Asia, she learned the culinary arts by her mother’s side in her family’s cooking school. She became so well versed in hospitality and the culinary arts, she eventually took over the cooking school and opened three restaurants. She is widely credited with popularizing shrimp on sugar-cane skewers and being one of the first culinarians to make tapas a global trend. She has cooked for ruling families and royalty. Grace O’s move to America precipitated a career in healthcare, inspired by her father, who was a physician. Twenty years and much hard work later, she operates skilled nursing facilities in California. Grace O strives to create flavorful food using the finest ingredients that ultimately lead to good health. Her recipes, although low in saturated fat, salt, and sugar, are high in flavor. Grace employs spices from all over the world to enliven her dishes, creating food that is different and delicious. She believes that food can be just as effective at fighting aging as the most expensive skin creams. And since she’s over 50 herself, she’s living proof of that.
What Do FoodTrients Do?
anti-inflamatory Anti-Inflammatory

Reduces inflammation process in cells, tissues, and blood vessels, helping to slow aging and reduce risk of long-term disease.

anti-oxidant Anti- oxidant

Prevents and repairs oxidative damage to cells caused by free radicals.

immunity-booster Immunity Boosters

Support the body’s resistance to infection and strengthen immune vigilance and response.

mind Mind

Enhancers encourage vibrant skin and hair and improve mood and mental agility.

disease-preventing Disease Prevention

Reduces risk factors for common degenerative and age-related diseases.