The Marion Gluck Clinic


Mood Lift Breakfast

If shorter days and shifts in weather zap your energy and make you feel blue, you have got classic symptoms of seasonal affective disorder (SAD). Some experts think that seasonal changes disrupt the circadian rhythm, causing us to feel energized and alert sometimes and drowsy at other times. The other theory is that the changing seasons disrupt hormones such as serotonin and melatonin. Serotonin makes us happy and reduces anxiety, grief and hunger. We can boost our serotonin levels by adding more foods containing l-tryptophan, which the body uses to make serotonin.

Some foods containing tryptophan:

Oats – Complex carbohydrates that contain soluble fibre and can slow the absorption of sugar into our bloodstream and increase serotonin

Cacao – Can help stimulate the brain into releasing neurotransmitters, which can in turn release feel-good hormones, including phenylethylamine (PEA), a compound more commonly known as the ‘love drug’ thanks to the feeling of calm it invokes. PEA can also help to enhance mental focus and concentration, counter depression and anxiety and improve our moods in general. On top of its PEA levels, cacao is packed with l-tryptophan. Do not get mixed up with cacao and cocoa! Cocoa is cacao (usually in powder form) that is roasted at high temperature and this reduces the enzyme content which lowers the overall nutritional value

Brazil nuts – Loaded with selenium. Research has shown a connection between low selenium levels and depression, making brazil nuts a perfect snack for SAD sufferers

Banana – The humble fruit has a lot of weapons in its arsenal when it comes to battling SAD as it is loaded with l-tryptophan and B6 (B vitamins support the breakdown of stress hormones and the build-up of serotonin). As stress will deplete the body’s potassium reserves, the potassium found in a banana can provide a boost that can actually lower stress.

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Milk and yogurt – Milk is loaded with SAD-busting vitamin D and yogurt is high in protein and calcium, which can also ease anxiety and mood swings


Mood Lift Breakfast

Recipe by: Tiina Lemmik
Prep time: 10 mins
Serves:  1
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50 g porridge oats
350 ml milk or water (or mixture of the two)
pinch of salt



1 heaped tablespoon Greek yogurt
1 small banana
1 tablespoon raw cacao nibs
2-3 chopped brazil nuts


Put oats in a small saucepan, pour in milk or water and sprinkle in a pinch of salt. Bring to the simmer for 8-10 minutes, stirring from time to time so it does not stick to the bottom of the saucepan.

To serve, pour into a bowl, spoon yogurt on top, add sliced banana and sprinkle with cacao nibs and chopped nuts.

Optional: drizzle with honey or maple syrup




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