Feel-Good Family Foods for Body and Mind

Complex CarbsWhole Grains | Whole grains raise serotonin levels, a feel-good chemical produced by your brain. The B-Vitamins they contain can also protect against stress and anxiety. Eat whole grains daily, as your body cannot store B-Vitamin.

Oranges and Other 
Citrus Fruits | The Vitamin C in oranges and other citrus fruits reduces stress hormones and causes blood pressure and cortisol levels to lower more quickly. Your body needs a fresh supply of Vitamin C every day.

Spinach, Dark Green Vegetables, Soybeans | Dark green vegetables and soybeans are high in magnesium, which helps regulate cortisol levels, blood pressure, and more than 300 other biochemical reactions.

Salmon, Tuna, Halibut, Nuts and Seeds | Fatty fishes and nuts contain Omega 3 fatty acids that play a crucial role in brain function and prevent surges in adrenaline and other stress hormones.

Pistachios, Almonds | These nuts help to reduce blood pressure that may be raised when stress occurs.

Avocados, Bananas | These foods contain potassium, which also helps in reducing blood pressure.

Raw Vegetables | In addition to being nutritious, raw vegetables reduce stress in a more mechanical way. Chewing releases a clenched jaw that may lead to tension headaches.

Milk and Snack at Bedtime | A light bedtime snack containing carbs speeds the release of serotonin and helps some people sleep better. The calcium in milk relaxes muscles and eases tension. Toast with milk is a good example of a bedtime snack.

allrecipies.com | You can search this site for Budget Cooking recipes. You can also search for healthy cooking or meatless meals. Thought there is some advertising, the site is free to use.

foodnetwork.com | This site has various ways to search – by breakfast, lunch, dinner, how much time you have, by what ingredients you want to use and more.
The Top 100 Recipes For a Healthy Lunchbox 
by Nicola Graimes | Most of the recipes in this book are sure to be kid-pleasers and may be even more appealing for adult brown bags. If you want to shake up the lunchbox and dinner routine, you’ll find helpful ideas here.

Lunch Boxes and Snacks
by Annabel Karmel | This book is written by a nutritionist and is packed with recipes that can boost brainpower, increase energy, and strengthen the immune system. Included are inspiring ideas for hot meals that can be packed in a thermos, quick recipes that can be prepared in advance, and tips on getting your children involved.