Happiness Diet: 7-day diet plan to lose weight and boost your mood
Eat your way to a happier and healthier New Year with our brain-boosting diet. Feeling better in body and mind can be as simple as eating broccoli and bananas. Aussie nutritionist Rick Hay has formulated a seven-day diet to kick-start your health.
Nutrition
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Laden with mood-enhancing foods, The Happiness Diet promises to boost mental and physical health.
You can expect to lose two kilograms per week, and gain positivity.
“More and more people are suffering from stress and anxiety which brings problems like insomnia,” Australian nutritionist and author Rick Hay says.
“Long work hours and too much screen time are meaning people are not exercising enough or getting enough nutrients.
“This diet helps with energy levels and boosts immunity, both which contribute to a better mood.
“If the body is functioning correctly you tend to be happier.”
Packed with foods that boost the production of happy chemicals serotonin and dopamine, the diet will also stabilise blood sugar levels.
“If blood sugar is not stable you can have more mood swings, cravings and less energy,” Mr Hay. known as the Superfoodist, says.
TIPS TO EATING YOURSELF HAPPY
Eat colourful foods: A rainbow plate not only looks good but makes you feel good as the phytochemicals in colourful fresh fruit and vegetables boost serotonin and dopamine levels.
Balance your diet: Aim to eat at least five servings of vegetables and two servings of fruit a day. Decrease processed meat, red meat and dairy and try to eat a wide variety of food.
Hold the coffee: “Caffeine can make you jittery and may lead to adrenal exhaustion and insomnia,” Rick says.
Try not to drink more than one or two cups a day.
Have alcohol-free days: Booze “can negatively impact on liver health which in turn can affect mood,” says Rick. And it leaves you feeling down the next day. If you do drink wine make it red as it contains resveratrol, which improves mood.
Exercise: Take 20 minutes of exercise five times a week.
Avoid processed food: Eat more wholesome food and cut down on sugary and processed meals.
Cheat a little: Rick recommends one cheat day per week.
THE HAPPINESS DIET
MONDAY AND FRIDAY
On waking
Juice of 1/2 a grapefruit in warm water.
Breakfast
Raspberry delight
Blend 2 cups raspberries, 1 cup spinach, 1 tsp cinnamon, 2 tsp chia or linseed with 200mls hemp, rice, oat or almond milk.
Cup of tea, coffee or matcha tea.
Snack
1 banana and a few prunes.
Cup of peppermint tea.
Lunch
Warm tofu roll with mushrooms
Using 1 tbsp sesame oil, stir-fry 4 sliced chestnut mushrooms with salt and pepper, add 5 thin slices of tofu and simmer for 5 minutes. Cut a small baguette in half and spread 1 tbsp tahini on it. Place tofu and mushrooms on baguette, cover with 2-3 tsp organic teriyaki sauce and top with other slice of bread. Garnish with small tomatoes.
Cup of peppermint tea.
Mid-afternoon
Glass of kefir.
Dinner
Cashew nut stir-fry
Lightly fry in olive oil 2 cups of mixed vegetables, such as courgette, mushrooms, carrots, green beans and spinach with 1 tsp grated fresh ginger. When the vegetables are almost ready add a handful of cashew nuts, turmeric and sesame seeds. Serve with rice noodles or brown rice.
Cup of dandelion tea.
Dessert
Raspberry good night shot
Peel and chop 2.5cm of fresh ginger root. Blend with 8-10 raspberries, pinch of cayenne pepper, juice of one lemon and 150mls water.
Before bed
Cup of chamomile, ginger or lemon balm tea.
TUESDAY AND SATURDAY
On waking
Juice of 1/2 a lemon in warm water.
Breakfast
Blueberry smoothie
Blend 1 cup blueberries with coconut yoghurt, a little water, 1 tsp cinnamon and granola coconut flakes.
Cup of tea, coffee or green tea.
Snack
Handful of mixed nuts and seeds with 1/2 an apple.
Cup of fennel, licorice or berry tea.
Lunch
Turmeric, carrot and coconut soup with sweet potato garlic cubes
Melt 1 tbsp coconut oil in a large saucepan over medium-high heat. Add 2 carrots, diced and 1 onion, chopped, season with salt and pepper and cook, stirring often, until carrots are softened. Stir in 2 cups water, 1 can coconut milk and 2 tbsp Thai-style chilli sauce.
Bring to the boil then simmer until vegetables are very soft and liquid is slightly reduced. Puree until smooth. Serve with a handful of lightly-fried cubed sweet potato in olive oil and garlic.
Cup of holy basil/tulsi tea.
Mid-afternoon
Glass of kombucha.
Dinner
Vegan green curry
Lightly fry ½ onion, chopped in a little olive oil. Add 1 tbsp sesame oil, 1 tbsp green curry paste, 1 clove garlic, finely chopped, 2.5cm fresh ginger, cut in thick slices, 1/2 cup cubed tofu pieces, ½ cup peas, ½ cup of broccoli, 1 chilli cut in strips, 2 tbsp tamari sauce and 1 tbsp maple syrup. Stir in 1/2 can coconut milk and simmer for 15 minutes. When cooked mix in 1 cup cooked brown rice.
Cup of dandelion tea.
Dessert
Bowl of berries with yoghurt or coconut yoghurt topped with almond slivers.
Before bed
Cup of lemon balm, ginger or chamomile tea.
WEDNESDAY AND SUNDAY
On waking
Juice of 1/2 a grapefruit in warm water.
Breakfast
Porridge with chia seeds
Cook 1 cup oats with rice or coconut milk, add 1 tsp chia seeds and coconut flakes and top with berries.
Cup of tea, coffee or matcha tea.
Snack
Handful of mixed nuts and seeds.
Cup of peppermint tea.
Lunch
Spinach, quinoa and roasted chickpea salad
Heat oven to 200 degrees. Add 3 cups uncooked quinoa to 6 cups water and bring to the boil. Cover and simmer for 15-20 minutes until most of the liquid has been absorbed.
Toss 1 can organic corn and 1 can organic chickpeas with 2 tbsp of olive oil and season with salt and pepper. Spread on a baking sheet and top with 3 thyme sprigs. Roast for 25 minutes, tossing occasionally until golden-brown.
Mash 1 clove garlic with pinch of salt until it forms a paste. Whisk in 1 tsp lemon juice and 1 tbsp olive oil and season with salt and pepper.
In a large bowl combine 4 cups spinach, 1 tbsp sliced shallot, the roasted corn, chickpeas and quinoa and toss with dressing. Sprinkle with 1 tbsp cranberries and 1 tsp chilli powder.
Cup of peppermint tea.
Mid-afternoon
Cup of miso soup.
Dinner
Puy lentil and squash stew
Add 1 cup of pre-cooked Puy lentils and ¼ of a butternut squash, diced to 1 cup water and ½ cup coconut milk. Add turmeric, chilli, garlic and ginger and simmer for 15 mins. Serve on bed of brown rice.
Cup of dandelion tea.
Dessert
Guardian smoothie
Blend 1 cup frozen mango, ½ an apple, 1 cup organic spinach, 4 mint leaves, 2.5cm peeled and chopped fresh ginger and 2 tsp fresh lemon juice.
Before bed
Cup of chamomile, ginger or lemon balm tea.
THURSDAY
On waking
Juice of 1/2 a lemon in warm water.
Breakfast
Scrambled eggs with salmon and avocado
Scramble 2 eggs and serve with a few thin slices of salmon and 1/2 an avocado. Season with rosemary and black pepper.
Cup of tea, coffee or green tea.
Snack
2 or 3 squares of dark chocolate.
Cup of fennel, licorice or berry tea.
Lunch
Beetroot burger with lentil salad
In a large bowl combine 2 tbsp olive oil, 1 red onion finely chopped, 2 garlic cloves, crushed, 2 beetroot, grated, 1 courgette, grated, 2 large carrots, grated, tin chickpeas mashed, 3 tbsp tahini, 1 large egg, 4 spring onions thinly sliced and salt and pepper. Mix together and mould into patties and lightly fry in 1 tbsp olive oil.
Serve with a small lentil, avocado, onion and green leaf salad with a handful of pine nuts.
Drizzle with olive oil.
Cup holy basil/tulsi tea.
Mid-afternoon
Turmeric latte. Add 1 -2 tsp turmeric to a glass of rice or coconut milk heated in a saucepan with a little honey and ginger and cinnamon if desired.
Dinner
Salmon, tofu or tempeh with salad
Grill a small piece of fish, tofu or tempeh and serve with a bowl of green leaves, sliced avocado and olive oil dressing. Add almond slivers or pine nuts, olives and slices of citrus fruit such as orange or grapefruit. Drizzle with balsamic vinegar and add basil leaves.
Cup of dandelion tea.
Dessert
Mango smoothie bowl with berries
Blend 1 chopped and frozen mango with ½ frozen banana, ½ cup coconut yoghurt, ½ cup nut milk. Pour in a bowl and add blueberries and raspberries.
Before bed
One cup of lemon balm, ginger or chamomile tea.
Originally published as Happiness Diet: 7-day diet plan to lose weight and boost your mood
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