How to adopt the Mood Food trend to eat better every day

By following Dr Eva Selhub’s Mood Food series on iFIT, I discover how to eat mindfully and diversify
my diet to give my body and mind exactly what they need. Through practical exercises, I change my
relationship with food to be fit and in a good mood.

I’m learning about mindful eating

I meet Eva Selhub during an outdoor walk, filmed on a Massachusetts farm. To introduce the Mood
Food, Nutrition of your Mind series, she first suggests that I adopt mindful eating:
● No food is good or bad in itself so I replace “I shouldn’t have eaten that ice cream” with
“I could have eaten an apple instead of that ice cream”, to open myself up to the
possibilities that are available to me. Eating is a choice I make: I take what is best for me,
but I do not regret anything.
● When I eat, I am connected to the present moment. I cut out the screens and take my
time: this is the moment when I recharge my body and mind with energy.
● I appreciate what I eat with my 5 senses. I smell the food, I touch it, I observe its colours
on my plate, I listen to the sound it makes when I bite into it and I think about the fact
that each ingredient I eat is the result of a process that allows me to live in this moment
and I am grateful for that.

What I remember from this first session: it’s always about loving myself and wanting the best for
myself, valuing what I eat because I deserve it.

I promote the balance of my microbiome

To better understand how to give my body what it needs, I learn about the amazing ecosystem that
makes up my body. Eva Selhub explains that my microbiome is populated by bacteria, yeast and
other microorganisms, some of which are beneficial, and others that are not. The balance of the
microbiome plays an important role in stress levels, immunity and emotions. If I take care to feed
my good bacteria, they multiply: they feel good, then, so do I! To do this:
● I diversify my diet to stay happy and healthy.
● I discover the benefits of fermented foods, which are easier to digest and help
assimilate and metabolise certain vitamins. Eva Selhub gives me some ideas: tofu, miso,
kombucha, yoghurt, fresh cheese, etc.

I discover the close links between the gut and the brain

The brain and the digestive system are in constant communication: the gut has its own nervous
system and produces unique hormones. It is also two-thirds composed of immune cells. My brain
listens to the information sent by my gut and adjusts my emotions accordingly.
Eva Selhub suggests that I do an exercise: for a week, I note how I feel after eating this or that food
and, little by little, I learn what is really good for me.

I am developing new healthy habits to nourish my body and mind

In the Mood Food series, I discover how to change my relationship with food to make me feel
better. Eva Selhub gives me easy tips to apply to my next meal:
● I listen to my body’s signals: I always ask myself if I am really hungry and if what I am about
to eat is good for me.
● I fuel my microbiome with good foods: probiotics, onions, asparagus, fermented products,
tempura, etc.
● I find balance in my life as well as on my plate: restful sleep, walks in nature, meals shared
with those I love, the ability to appreciate each moment; all this is as important as what I
eat.
● I slow down, I am present in every action I take, I enjoy: napping, eating slowly, engaging all
my senses in what I am doing, that is my secret to well-being!
● I add colour to my life starting with my meals: colourful foods are rich in antioxidants.
● Above all, I enjoy myself and give priority to my mental and emotional health!
After following the 12 sessions of the Mood Food series, I want to put these tips into practice as
soon as possible to bring happiness into my life! I found ideas in the printable recipe book that Eva
Selhub offers alongside the series, including the famous Shakshuka, her favourite family recipe.

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