I wouldn't recommend becoming a certified nerd in the nutrition domain, because there is too much information out there to keep up with, much of which is contradictory - even when it is often supposedly science-based! In my (nerdy)family there's a paleo-versus-low-animal-protein-high-plant-based diet dispute that simply can't be settled because no one is actually a dietitian.

But I find being an explorer of the nutrition world to be endlessly interesting, even if I can't always find firm conclusions. The composition of what we ingest as well as our habits around eating are too linked to mood and well-being to not stay curious about.

Here are two easy ways you can learn more about food and your mood.*

1. PAY ATTENTION to what you put in your mouth and how you feel. Sounds easy, I know, but we do A LOT of mindless eating. Plus, since the food scientists can't agree, this is a great way to gather some empirical evidence - that which is collected by your direct experience. 

Take a week and experiment with eating in certain ways and measuring things like energy and mood. Try bigger and smaller meals and ones at different times of day; those with carbs and those more filled with protein. Notice your cravings. Notice your compulsions. Write. it. all. down. [If your initial response to this is that you don't have enough time to pay attention to your food, I invite you to carve out said time. This. is. your. health.]

A few years ago I switched from eating dense sandwiches to hearty salads for lunch and my afternoon fatigue lifted. Occasionally I'll cut out desserts because I am feeling sugar addicted and after the withdrawal symptoms disappear (I'm talking headachy, flu-like symptoms. Anyone who argues that sugar isn't a drug has never tried getting off the stuff), I notice a lot more energy and alertness as well.

See what is true for you. No one knows you better. 

2. Once you notice what foods are linked with feeling more like you want to feel, learn more about them and find ways to incorporate them into your daily diet. My absolute favorite food website is The World's Healthiest Foods, which is filled to the brim (I mean packed) with nutrition information and recipes (and incidentally does cite tons of scientific information). 

I like that they aren't commercially driven, and that they "respect individuality and provide a wide variety of healthy food options. That way each individual can discover the personalized information, recipes, cooking methods and menu plans to meet his or her needs."

Whether you search by food (bell pepper), vitamin (vitamin B), or feeling (fatigue), up comes a world of information that you can incorporate into your culinary and dietary worlds. They even have foods indexed based on nutritional value. I have found that there is so much info that even if I'm not grabbed by a concept or piece of advice, there is enough other content to keep my attention. See what draws you in.

If you are someone who gets dizzy trying to stay caught up on the million food trends, I strongly encourage you to be your own research tool. And let's not forget this research project involves e.a.t.i.n.g. 


*It's hard to advocate listening to your own body and experience and in the same sentence remind you that consulting a doctor is always recommended when talking about health, but I'm going to do it anyway.  They aren't mutually exclusive. I would encourage you more strongly to seek medical attention if you have ongoing issues that may be food related - allergic reactions, digestive problems, chronic fatigue, etc.

This is a cooking exercise that's good for the person who's been running from one thing to the next, or who's been lost in repetitive thoughts. It's a great way to slow down and truly get in your senses, without taking up a lot of time. 

Bonus: You get to eat afterwards!

I'm recommending this pesto recipe because it takes 5 minutes and I find the scent of basil alone comforting, never mind the stimulating smell of fresh garlic. If pesto isn't your thing, think of a simple alternative. Just make sure it involves at least one aromatic ingredient that you can really inhale.

Here is the above recipe (to be enjoyed on steamed vegetables, pasta, as a spread, etc.) along with mindful modifications:

1. Print your recipe (or use one in your head) and enter your cooking space without the company of your electronic devices. No phone, no computer, no I-this or I-that. Just YOU and your fresh ingredients. 
2. Feel your feet on the floor. Take a few deep breaths through your belly.
3. Slowly wash your hands with warm water, and notice the sensations of the soap and water on your hands. 
4. Switch the water temperature to cold and wash two cups of basil. Notice the change of temperature on your skin. 
   
5. Pluck the basil leaves from their stems and gently tear them in half. Deeply inhale their aroma before setting them down in the bowl of a food processor or blender.
6. Remove the skin from and slowly slice two cloves of garlic. Notice the crisp, cutting sound and the instant, and very different, aroma they emit. Add them to the basil.
7. Measure out a quarter cup of pine nuts and pour them in your hand before slowly releasing them into the bowl with the basil and garlic.
8. Pulse all ingredients in a food processor, feeling the sensation of the motor and noticing the colors and scents as they combine.
9. Add two thirds of a cup of oil and process until smooth. Notice how the hum of the motor changes as your food transforms. Add salt and pepper.
10. Add a half cup of freshly grated Pecorino cheese and notice yet another, very different smell. Slowly mix and notice the texture change again.
11. Raise the bowl to your face and inhale again. Remove the bowl. Exhale..