In A Bad Mood? These Foods Will Lift Your Spirits!
There are a lot of things that can be the underlying cause of a bad mood. A lack of sleep. Anxiety. Hunger. PMS. Alcohol. Depression. The consumption of too much sugar and/or caffeine. Stress. The list really does go on and on. But there's a theory I read recently about that triggers a bad mood that really caught my attention.
According to a researcher by the name of Roy Baumeister, the reason why a lot of us find ourselves not being in the best of moods is due to, what he calls, "ego depletion". The long short of it is, whenever we're tempted by something (or someone) and we push our willpower to the limit, it drains our cognitive abilities and that results in being irritable, snappy, distant, rude, annoyed—and all of the other things that come with being in a bad mood. (The ego is a trip, ain't it?) So, if you're currently in a bad mood, reflecting on your current struggles with temptation may be something to think about.
But, if you're usually on top of the world, it's been a couple of weeks now and, no matter what you do, you can't seem to get back to your old self again, avoid the urge to Google your way into a diagnosis; see your doctor instead. On the flip side, if you simply woke up on the wrong side of the bed or you know your willpower is running on fumes, there are also plenty of studies to support that your diet can make all of the difference in the world.
So, before you go ham on a co-worker or send a pop-off text that you very well could end up regretting, use your lunch break or make plans to go home to eat a few of these foods. It might be just what you need to get a smile back on your face.
Sweet Potatoes
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Did you know that sweet potatoes are considered to be a perfect food? With good reason too because they contain pantothenic acid (vitamin B5), niacin (vitamin B3), vitamin B6, vitamins A and C, potassium, manganese, magnesium, copper, beta-carotene, antioxidants and fiber—and that's just for starters! Thanks to all of the nutrients that are in them, sweet potatoes help to keep your heart healthy, boost your immunity, regulate your blood sugar, fuel your brain, reduce anxiety and, due to the fiber, iron and magnesium that's also in sweet potatoes, they are an awesome source of energy too.
There are two main reasons why sweet potatoes can make you feel better. First, the antioxidant beta-carotene that's in them will help to keep free radicals from damaging your brain. Secondly, sweet potatoes can lower oxidative stress which is directly linked to stress and anxiety.
Mood Booster: A "happy way" to enjoy sweet potatoes is to DIY some sweet potato flatbread (leave a comment in the comments section if you actually do end up making some because, I'm telling you, it's delicious!).
Salmon
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I don't know about you, but salmon is one of my favorite foods. It's got omega-3 fatty acids, is a wonderful source of protein, it contains just about every kind of B vitamin you can think of and it's loaded with both potassium and selenium. Something that's really cool about salmon is, thanks to the protein that's in it, it can help to control your appetite so that you can maintain your weight. It's also the kind of food that fights inflammation.
Salmon will put a smile on your face because, the more omega-3 that you consume, the more you increase the chances of not experiencing depression-related symptoms. Salmon also has the ability to keep your brain flexible; this matters because the more "flexible" your brain is, the more effective your brain's neurotransmitters are.
Mood Booster: One way to feel joy in your soul again is to try this honey-soy salmon recipe out.
Bananas
Protein. Fiber. Potassium. Vitamins B6 and C. Manganese. Copper. Every time you eat a banana, this is what you're putting into your system. It's another kind of food that maintains blood sugar levels as it improves digestive and kidney health. Something else that's cool about bananas is if you're someone who works out, the potassium in this particular fruit is able to reduce muscle soreness and cramping. Bananas are also loaded with (the good kind of) carbohydrates which means that peeling one on your lunch break is one of the quickest ways to get you through the rest of the day.
One more thing—the tryptophan and folate that are in them will regulate your moods and help to reduce depression symptoms too. Eat up!
Mood Booster: Wanna get out of that funky mood in under an hour? How about some banana oatmeal pancakes for breakfast?
Olive Oil
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If you don't already have a bottle of olive oil in your pantry, cop a couple of 'em. Olive oil has omega-6 and omega-3 fatty acids, antioxidants, vitamins E and K and anti-inflammatory, antibacterial and anti-cancer properties in it. Bottom line, if you want to keep your heart, joints and brain in good shape, olive oil will help to make that happen.
On the good mood tip, olive oil is able to boost your body's serotonin levels. Serotonin is a neurotransmitter chemical that is connected to your brain's appetite, sexual desire, sleep, memory and yes—your moods.
Mood Booster: It's OK to treat yourself to a little bread (especially if it's naan or pita) every once in a while. When you do, lift your spirits with a little olive oil dipping sauce.
Quinoa
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Quinoa is a seed that is usually mistaken for a grain (including by me). Anyway, if you're looking for the kind of food that is pretty much a multivitamin in a bowl, quinoa's got you. For starters, it's got manganese, thiamine, zinc, phosphorus, folate, copper, riboflavin, magnesium, protein and vitamin E all up in it. If you're looking for a gluten-free food, quinoa qualifies as being that as well. A food that reduces body inflammation, quinoa can hook you up with that too. Quinoa is also the kind of food that keeps your bones healthy and strong.
Something else that's great about quinoa is it's the kind of food that is packed with protein, along with amino acids. So, if you know that lately you've been consuming foods that have your blood sugar levels on a roller coaster ride (eh hem, like basically any kind of white starch or sugar), you can rely on quinoa to level you out and stabilize your moods in the process.
Mood Booster: I don't know how you couldn't lighten up after having a mango quinoa burrito bowl.
Ghee Butter
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If you're not familiar with what ghee butter is, it's basically like a form of clarified butter; only it's simmered over heat a bit longer. The end result is the kind of butter that is packed with vitamins E and K, linoleic acid (a fatty acid that reduces body fat and inflammation), butyric acid (a fatty acid that maintains gut health) and Vitamin K2 that helps to keep tooth decay at bay.
Another awesome thing about ghee butter is it has ojas in it. If you take yoga, you probably know that an oja is an Ayurveda term that stands for "life force". They are what's able to reduce stress and detox the body from things that are related to poor diet and nutrition. So yeah, you can't go wrong with putting a teaspoon or two of ghee butter into your food.
Mood Booster: You can find ghee butter at your local grocery store (or on Amazon). But if you want to take a stab at making some at home, you can find a step-by-step recipe right here.
Seaweed
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Seaweed is a form of algae; that's true. But it's also a type of food that shouldn't be slept on. It contains iodine and tyrosine which is great for your thyroid, along with fiber, riboflavin, thiamin, manganese and copper. Something else that seaweed gives you is a good dose of the carotenoid fucoxanthin; it has 13.5 times the amount of antioxidants that are found in vitamin E and it's what protects cell membranes better than vitamin A does. (Just make sure to consume seaweed in moderation; especially if you have an iodine sensitivity.)
The reason why seaweed makes the "happy food list" is because it's another food that has a lot of tryptophan in it. The more tryptophan you have, the better (and sometimes sleepier), you'll feel.
Mood Booster: Love on yourself—and that mood of yours—with a little seaweed risotto.
Red Wine
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If you don't currently have a bottle of red wine in your house, get at least one. It's packed with antioxidants that fight off free radicals, it builds up your immune system, increases bone density, fights heart disease, reduces the risk of having a stroke, cancer and type 2 diabetes too.
And just how is red wine proven to improve your moods? Well, it releases the neurotransmitters including serotonin, dopamine and opioid peptides. After that happens, red wine gives you a euphoric feeling. Just make sure to try this tip once you get off work. Sometimes euphoria can be mistaken for tipsy or even lit, if you know what I mean.
Mood Booster: Got a little time on your hands? Make some vegan ragu that has red wine in it for you and a friend while sharing stories that will make each other laugh.
Honey
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Honey is literally one of the sweetest things for your health. Not only does it taste delicious, but the benefits are endless. Honey is full of antioxidants, can help to lower blood pressure and improve cholesterol levels, will give you an energy boost during the day and is a great sleep agent at night, suppresses coughing, manages weight, fights allergy symptoms, relieves nausea, improves diabetes, promotes good bacteria in intestines…girrrl, honey is pure bomb.
And yes, honey is another food that is able to get you into a good mood, thanks to the polyphenols that's in it. In fact, if you want to read how honey benefits you holistically, there's a pretty interesting study on it here.
Mood Booster: I'll just say this and then drop the mic: HONEY. LAVENDER. POPSICLES. **Are you smilin' yet?**
Raisins
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Nature's candy. A lot of us remember growing up and hearing that phrase as it relates to raisins, but what it all boils down to is it's dried-up grapes. What makes raisins a pretty cool snack is it contains iron, copper, B-complex vitamins, catechins (which fight off free radicals), fiber, magnesium and potassium. Something else that raisins have in them are polyphenolic phytochemicals which are not only antibacterial agents, but they are also great at maintaining eye health.
The reason why this particular dry fruit rounds out the lift-your-spirits list is because I recently read an article that said sad people tend to eat a lot of chocolate while happy people are constantly chopping on raisins. I'm not sure about all-a-dat but I'm not a scientist. Anyway, if you're feeling low, a handful of nature's candy is a lot worth a shot!
Mood Booster: If you like to watch someone prepare a meal and then make it yourself, you'll absolutely dig Tish Wonder's YouTube channel. The recipe that has plenty raisins in it is her red lentil coconut curry. Enjoy!
Featured image by Getty Images
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Different puzzle pieces are creating bigger pictures these days. 2024 will mark a milestone on a few different levels, including the release of my third book next June (yay!).
I am also a Professional Certified Coach. My main mission for attaining that particular goal is to use my formal credentials to help people navigate through the sometimes tumultuous waters, both on and offline, when it comes to information about marriage, sex and relationships that is oftentimes misinformation (because "coach" is a word that gets thrown around a lot, oftentimes quite poorly).
I am also still super devoted to helping to bring life into this world as a doula, marriage life coaching will always be my first love (next to writing, of course), a platform that advocates for good Black men is currently in the works and my keystrokes continue to be devoted to HEALTHY over HAPPY in the areas of holistic intimacy, spiritual evolution, purpose manifestation and self-love...because maturity teaches that it's impossible to be happy all of the time when it comes to reaching goals yet healthy is a choice that can be made on a daily basis (amen?).
If you have any PERSONAL QUESTIONS (please do not contact me with any story pitches; that is an *editorial* need), feel free to reach out at missnosipho@gmail.com. A sistah will certainly do what she can. ;)
ItGirl 100 Honors Black Women Who Create Culture & Put On For Their Cities
As they say, create the change you want to see in this world, besties. That’s why xoNecole linked up with Hyundai for the inaugural ItGirl 100 List, a celebration of 100 Genzennial women who aren’t afraid to pull up their own seats to the table. Across regions and industries, these women embody the essence of discovering self-value through purpose, honey! They're fierce, they’re ultra-creative, and we know they make their cities proud.
VIEW THE FULL ITGIRL 100 LIST HERE.
Don’t forget to also check out the ItGirl Directory, featuring 50 Black-woman-owned marketing and branding agencies, photographers and videographers, publicists, and more.
THE ITGIRL MEMO
I. An ItGirl puts on for her city and masters her self-worth through purpose.
II. An ItGirl celebrates all the things that make her unique.
III. An ItGirl empowers others to become the best versions of themselves.
IV. An ItGirl leads by example, inspiring others through her actions and integrity.
V. An ItGirl paves the way for authenticity and diversity in all aspects of life.
VI. An ItGirl uses the power of her voice to advocate for positive change in the world.
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The Rise Of Tyla And The Importance Of Capitalizing On The Moment
For years, we watched Black female artists be forced to unfairly stagger their way through the music industry. Sometimes, they hit their stride--like Beyoncé, Mary J. Blige, Missy Elliot, and Rihanna--never truly succumbing to the doubts of those around them. Other times, they rose to stardom very quickly, only to fall suddenly overnight with a whisper. However, more often times than not, they found themselves stuck in a strange limbo, one where they had enough to become discovered but not enough to be able to see their careers come to fruition.
Nevertheless, it appears that this narrative is now coming full circle. Contemplate the works of artists like Coco Jones, Victoria Monét, and especially the South African prodigy Tyla. With the release of her first single just four years ago, Tyla finds herself at the peak of her career--showing that although she may stumble, it was only inevitable that she'd find her footing. With her recent Grammy and upcoming debut album, Tyla is a living example of the importance of capitalizing on created opportunities and living in the now. Here's what you can learn from her rise to stardom.
Manifest and Create Your Opportunities
Contrary to popular belief, Tyla's ascent to fame did not happen suddenly. Rather, it took her four years of arduous struggle to become famous. Tyla, who was born and raised in Johannesburg, started sharing original music and covers on Instagram while she was a senior in high school. A few months later, she began pitching her songs to several music industry heavyweights in hopes of getting a break. Consequently, Tyla manifested an opportunity to be discovered by her first manager, Garth von Giehn, who set up Tyla's first recording sessions. Tyla used to commute to the studio every weekend during her last year of school.
She released "Getting Late," her debut track, which she had recorded with Kooldrink, following her high school graduation. The dance tune with a falsetto and pop and African influences marked the start of the sensation's musical career and helped her become extremely well-known in her own country. Because of the success of this song, Tyla finally inked a record deal with Epic Records in 2021.
Tyla didn't only think hypothetically when she started creating possibilities for herself; instead, she realized how important it was to put yourself out there and turn into her own biggest advocate and fan. She developed a portfolio that demonstrated her abilities and persuaded people that she was worthy of investment due to her persistent approach to consistently producing songs and covers.
To ensure you have the same opportunities, visualize your objectives and make a six- to twelve-month strategy to achieve one or two of your goals. Then, start small every day and work towards your plan until it is completed. Regularly send leaders in your industry resumes, art, music, or whatever it is you're selling. The worst-case scenario is that they decline. When you create your plan, make sure you're creating a sturdy foundation that will guarantee your success.
Tyla wins her first Grammy
Photo by Emma McIntyre/Getty Images for The Recording Academy
Invest In Yourself: Taking a Break from University
Tyla not only taught us the value of pursuing and realizing one's aspirations, but she also stressed the value of making an investment in oneself. Tyla studied engineering at university when she first started her profession. However, the singer made the decision to put her degree on hold for a year in order to focus entirely on her music career after going through a really stressful period. Afterward, she continued to gain recognition, finally releasing the music video for "Getting Late" two years later.
This resulted in the South African sensation receiving nominations and awards, a record deal, and acclaim throughout the pandemic.
Tyla's ascent to popularity teaches us how to invest in ourselves as well as how to take our time in making and carrying out our ideas. Tyla had to balance her time between her music and engineering education when she initially started her career. However, Tyla chose to take a year off from school and devote all of her attention to her music career after feeling an unimaginable amount of stress from the major. At this point, she started to witness the fruits of her labor.
In the end, she made a video during the pandemic, which eventually led to a record label deal and domestic success.
Seize the Moment: Capitializing on "Pop Stardom"
Tyla kept taking advantage of her fame and prosperity for around three years. In contrast to several contemporary artists, she persistently and deliberately dropped singles, seizing the opportunity whenever it presented itself and only bringing forth new ones after it had passed. Tyla released two further songs in October 2021 and November 2022, "Overdue" and "To Last," respectively, after her initial single.
In addition, she made her stage debut in 2023 at the Dolce & Gabanna after-party in Milan, solidifying her status as a global performer. The singer's single "Been Thinking" got her the first chart spot of her career on the Billboard R&B airplay. Later, she traveled with Chris Brown on his "Under the Influence Tour" and released a single with Nigerian vocalist Ayra Starr.
Utilize Social Media to Control Your Narrative: Rise to Fame Through TikTok
Even though she was well-known before her TikTok dance, her long-lasting international popularity didn't come until the release of her single "Water" in July 2023. When every TikTok dancer persisted in making their own dance variant to the song or perfecting the already-created "Water" dance, it was difficult to ignore the song's enticing harmony, given how captivating it was.
@fallontonight @Tyla makes her Tonight Show debut with “Water” 💦 #FallonTonight #Tyla #Water #TylaWater
In addition, a number of musicians added their own features or covered the song to prolong its popularity. Whatever the case, Tyla's rise to fame began in the summer of 2023. The song became so well-known by the end of the summer that it peaked at number 10 on billboards in the US, UK, and Australia.
Thanks to TikTok, Tyla became the first South African to reach the Billboard Top 100 in 55 years. By embedding herself in history, it'll be hard to forget the artist for a while.
Tyla demonstrates to us the value of using social media to promote oneself through this. Building your social media network might be a great approach to generating passive money if you're looking for a second job or to market your writing, music, art, or other interests. In addition, it's an inexpensive approach to sell yourself and display your skills without having to break the bank.
This makes it possible for people to sell their brands independently and for others to market your goods on your behalf. When used properly, social media is the ideal platform for seizing the moment since it guarantees that your moment will be highlighted and shared often.
Tyla shows off her platinum plaque for "Water."
Photo by Tommaso Boddi/Getty Images for Epic Records
Network, Network, Network: Gap Collaboration
Tyla is one of the many faces of Gap, which unveiled its spring collection earlier this month. It was no surprise that the "Water" singer was chosen by the Gap to promote their business, as their Spring 2024 range is a celebration of dance, fashion, and music, all woven into linen. The charismatic and talented South African singer lends her charm and abilities to the campaign.
Tyla fits in nicely with Gap's mission to support musiciansthat are genuine and unique. In addition, the singer teamed up with the other summertime favorites Jungle's "Back on 74" dancers in an attempt to reap the rewards of their moment of fame to ensure their long-term success in the business.
Not only does the singer collaborate with clothing brands like Gap, but her upcoming debut album features collaborations with artists like Becky G, Tems, Gunna, Skillibeing, Kelvin Momo, and Travis Scott. Allowing her to capitalize on multiple audiences and fandoms with her newest singles.
This partnership demonstrates how crucial networking is to achieving one's objectives. Learning to capitalize on the moment requires networking to market one's brand, even if it can be awkward and irritating at times. You may start to open doors to new possibilities and promote the sharing of ideas and best practices by developing professional connections. As a result, networking may help you advance professionally, flourish personally, and eventually succeed in your desired industry.
Practice Self-Care: The Cancellation of World Tour
Lastly, Tyla's ascension to prominence has taught us the value of taking care of oneself and slowing down. Tyla had announced her global tour and the release of her debut album earlier this year. She did, however, also declare earlier this month that she would have to postpone her Coachella performance and her worldwide tour because of a nagging ailment.
The news took many aback since she had been giving so many performances and announcements that nobody could have predicted the artist would be going through such hardships. However, it is crucial to be reluctant to prolong one's harm in the face of fame. Most artists are so focused on seizing the moment that they neglect to calm down and let their moments unfold into whatever they may naturally become, which leads to them penning themselves into a corner.
By postponing the global tour and canceling other performances altogether, the performer is allowing herself more time to hone her stage act and presentation when the tour finally happens, as well as an opportunity for fans to pause and recognize her talent beyond the hit song "Water."
This teaches us the importance of taking moments to slow down and be in the now. Sometimes, when we work hard for something, we often forget to take a moment and appreciate the fruits of our labor. Whether it be an injury that makes us stop and take stock or simply a mindful mental health day, it is imperative to practice self-care on our journeys to success.
Tyla's self-titled debut album is available on all platforms on March 22.
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Feature image by Arturo Holmes/Getty Images