belly, which ensures the production of this neurotransmitter. Fox recommends three daily servings of fermented foods like kefir, kombucha, kimchi, plain Greek yogurt and naturally fermented sauerkraut found in the refrigerated section with “live cultures” on the label. DeLong’s favorite go-to allies are sources of omega-3
fatty acids like salmon, walnuts and chia seeds to combat inflammation, an integral factor in fighting the blues. She praises the antioxidant potential of berries, acai and pomegranates, and suggests swapping coffee for L-theanine- rich matcha green tea to decrease systemic patterns of anxiety.
Protein Power Protein is an unsung hero in eating to feel better. “A craving for sweets might indicate a serotonin deficiency oſten linked to stress and low energy,” says Fox. “When you eat protein- rich foods, they help slow digestion, keeping blood sugar levels stable and providing a longer-lasting energy source.” She recommends lean chicken, beef, eggs, Greek yogurt, cottage cheese and legumes.
Consistent Change According to DeLong, “Neurotransmitter health is not a predetermined, unchangeable defect as it is oſten seen. We can make an impact with the choices we make.” Simple, consistent changes in the diet can produce lasting
effects. “It’s about small, supportive choices that build up over time, shiſting focus from restriction to nourishment,” says Fox.
Zak Logan is a freelance health writer dedicated to getting back to basics.
GUT-FRIENDLY BROCCOLI
NUT SOUP YIELD: 3 SERVINGS
1 yellow onion, roughly chopped 3 cloves garlic, peeled and chopped 2 celery stalks, roughly chopped ¾ tsp dried thyme 5 cups bone broth 1 cup raw cashews
1½ lbs Yukon gold or white potatoes, diced (approx. 3½ cups)
7 cups broccoli florets (approx. 1 large head of broccoli)
½ tsp sea salt or to taste ½ tsp black pepper or to taste
Add onion, garlic, celery and 2 to 3 tablespoons of water to a pot. Sauté for 3 to 4 minutes until soſtened, adding more water as needed to prevent sticking. Add the thyme and sauté another 30 sec- onds until fragrant.
Add broth, cashews, potatoes, broccoli florets, salt and pepper to the pot and bring to a boil over high heat. Once boiling, lower the heat to medium and cook for approximately 6 to 8 minutes until the potatoes are fork tender.
Use an immersion blender to puree the soup in the pot or carefully transfer the contents of the pot to a stand blender in batches and puree.
Serve with crusty bread or garnish with croutons. Recipe courtesy of Holly DeLong.
January 2025 25
PublicDomainPictures from pixabay/CanvaPro
VeselovaElena from Getty Images/CanvaPro
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