Tag Archives: nutrition

Food For Your Mood: Foods That Help Fight Depression

Mental illness is largely prevalent in Australia, with 3 million individuals living with anxiety or depression every day and an estimated 45% experiencing a mental health condition at least once in their lifetime. According to The National Health and Medical Research Council, our diets have taken a turn for the worst since the 20th century, negatively impacting the overall health of individuals on a global scale. Mental illness conditions have also increased significantly, particularly anxiety and depression.

While there is no dietary cure for depression, research has revealed that a healthier diet may help improve the physical and psychological health of those suffering from depression/or anxiety and ultimately fight to prevent it.

If you’re feeling down, stressed or anxious, why not try improving your eating habits? As the old adage goes, “you are what you eat”! Here, we’ve rounded up some mood-boosters for your next culinary masterpiece!

Fats are your friends

Before you stock up on an endless supply of chocolate; we mean healthy fats, also known as monounsaturated and polyunsaturated fats.

Coined as one of the healthiest of all fats, monounsaturated fat is beneficial for your heart and brain, helping reduce the risk of cardiovascular disease and promoting healthy brain function and blood flow. Delicious food sources of monounsaturated fats are avocadoes, nuts and plant-based liquid oils such us olive oil, peanut oil, canola oil and sesame oil.

Polyunsaturated fats can help reduce the risk of heart disease and stroke and provide the essential nutrients to help protect your body’s cells. Delicious food sources of monounsaturated fats are fish such as salmon and mackerel, nuts, seeds, tofu and sunflower oil.


Protein is packed with amino acids, which helps manage neurological function so that you can maintain happy thoughts and feelings all day!

Great sources of protein can be found in lean meat such as grass-fed beef, organic chicken and turkey, fish, cheese, eggs, lentils, black beans, nuts and seeds.

Leafy greens

Lush leafy greens such as spinach, kale and bok choy contain calcium, magnesium, and essential vitamins – most notably, folate, which is a water-soluble B vitamin and known to boost serotonin levels.

These nutrient-dense leafy greens are also full of chlorophyll, which helps purify the blood and assist in healthy liver function.

Popeye had it right when he chose his trusty can of spinach to boost his energy!

Fermented foods and Probiotics

Feeling bloated, blue and not quite yourself? You’re not alone. Scientific research has shed an important light on the link between gut health and mental health. The gut is often coined as our “second brain,” because it has its own nervous system that signals our brain through the vagus nerve – which can be why we often feel nauseous in our stomach when we’re really stressed out.

According to the Journal of Probiotics & Health (JPH), the key to better gut health is by replacing the bad bacteria, often found in highly processed and sugary foods, with good bacteria such as fermented foods and probiotics.

So what are probiotic foods?

“Probiotic foods are foods that contain live and active bacterial cultures. Probiotic foods also have benefit to the process of fermentation. Probiotics are widely used to prepare fermented dairy products such as yogurt or freeze-dried cultures. During fermentation, carbohydrates in the food are broken down into acids by various kinds of probiotic bacteria and/or yeast.”  The Journal of Probiotics & Health (JPH)

Yogurt is a great source of probiotics, as well as Keffir, which is a popular fermented drink with a similar yogurt-like consistency.

You can also get your probiotic fix by adding tempeh, kimchi, miso, kombucha and pickles to your diet.

Starving for a new adventure? Check out our upcoming challenges in our calendar!

Benefits of Becoming a Locavore

We’re sure you’re already familiar with herbivores, carnivores and omnivores… but what about locavores?

The term “locavore” was first coined on world Environmental day in 2005 by chef, author and local food activist, Jessica Prentice. The word is used to describe conscious foodies who choose to eat and shop foods that have been grown or farmed locally and haven’t endured long distance transportation to where the food is being sold or prepared, usually within 160km of its point of purchase.

The Locavore movement has increased significantly in popularity – so much so, ‘locavore’ was chosen as New Oxford American Dictionary’s Word of The Year in 2007.

So why is the locavore movement soaring? Well there are many benefits of a locavore diet! Here, we list some of our personal favourites:

Sensory Overload

Local food tastes better and ignites all of your senses. Have you ever sunk your teeth into a freshly picked strawberry? The shape, the taste and the culinary experience of eating local, fresh food triumphs supermarket produce, which has been imported and doused in a complex mixture of pesticides.

Increased Nutritional Value

Local food may have higher nutritional gain, as it is ready to consume shortly after harvest – unlike imported, store-bought food. Imported food is often harvested out of season and will lose much of its nutrients during its long distance travel around the world.

Supporting Your Local Economy

By purchasing food that has been produced locally, you’re supporting your local community, helping local farmers and producers to thrive and stay in business. If you are purchasing produce from a major supermarket, the money you spend leaves your local community as soon as the transaction is finalised.

Food Diversity and a Healthier Diet

When you purchase your fruit and vegetables from local growers or farmers markets, you are purchasing produce that is seasonal. Your cooking will be more diverse throughout the year and be more dependent on what produce comes into season.

Feeling inspired?

Check out the upcoming adventures on our calendar!

The Inspired Adventures ‘Energy Ball’

Inspired took to the kitchen, tied on our aprons and reached for our wooden spoons in an attempt to create something healthy, delicious and fulfilling. What we conjured up was a top secret recipe. But we’re just so excited about it we want to share it with you anyway!

The Inspired Adventures 'Energy Ball'

Whether you are training for an Inspired Adventure or just looking for a healthy snack to enjoy, these delicious bite-sized protein balls are packed full of guilt-free ingredients to keep your energy levels up throughout the day.

Because of their high protein content, our energy balls are an excellent way to aid your body into recovery and repair, and are best enjoyed after a training session!

The Inspired Adventures Energy BallServes: 14


  • 1/2 cup (130g) crunchy peanut butter
  • 1/2 cup (40g) quick oats
  • 2 scoops (58g) vanilla protein powder (we used Optimum Nutrition: Gold Standard 100% whey)
  • 1/4 cup (60g) LSA mix (ground linseeds, sunflower seeds and almonds). Can be replaced with other ground nuts and seeds of your choice
  • Desiccated coconut for coating (optional)


  1. Add all of the ingredients into a mixing bowl. Using a wooden spoon (or if you don’t mind getting messy—your fingers) start to combine all the ingredients together. If your mixture is too dry, add more peanut butter. If it’s too sticky, add more oats!
  2. Roll your mixture into ping-pong sized balls. There should be enough mixture to make approximately 14 balls.
  3. Firmly roll your energy balls in a bowl of desiccated coconut to give them an even coat. If you don’t dig coconut, try cacao powder.
  4. Put your energy balls in the freezer for an hour before serving. Store them in the refrigerator.
  5. Voilà! Your energy balls are ready to be enjoyed!

Nutritional information

Serving size: 1 ball

Calories: 122, Protein: 6g, Fat: 8g (saturated: 1g, unsaturated: 3g, trans: 0g), Carbohydrates: 7g (sugars: 2g), Sodium: 57mg, Fibre: 2g, Cholesterol: 1mg

Allergen information

Please check for allergens on the packets of your ingredients for further information and guidance.