Navigating the world of emotions can feel like trying to solve a puzzle without all the pieces. If you’ve ever wondered how emotions really work, Lisa Feldman Barrett’s book, “How Emotions are Made,” offers insights that will help you understand them in a whole new way. Let’s dive into what makes this book a must-read, its major takeaways, and how it relates to nutrition.
Who Should Read “How Emotions Are Made”?
Curious Minds
If you’re curious about how the mind works, this book is for you. Barrett challenges what we think we know about emotions, making it a fascinating read for anyone interested in psychology or neuroscience.
Health and Wellness Fans
Understanding the science of emotions is crucial if you’re into health and wellness. Barrett’s insights can help you develop a more balanced approach to emotional health, a major key to overall well-being.
Major Takeaways
1. Emotions are Made, Not Born
One of the biggest ideas in the book is that emotions are not pre-programmed responses. Instead, our brains create them using past experiences, culture, and context. This means we have more control over our emotions than we might think.
2. Emotional Granularity
Barrett talks about emotional granularity—the ability to identify and describe a wide range of emotions. People who can do this tend to handle their emotions better and have better mental health.
3. The Role of Bodily Sensations
Our brains monitor and interpret signals from our bodies to create emotions. We can understand and manage our emotions better by paying more attention to these bodily sensations.
4. The Power of Prediction
Our brains constantly predict what will happen next based on past experiences. These predictions shape our emotional responses. By becoming aware of this, we can change our predictions and, as a result, our emotional reactions.
Why Emotions Matter for Nutrition
Understanding emotions as something created by the mind and body highlights just how closely linked our physical and emotional well-being are.
Lisa introduces the intriguing concept of a ‘body budget,’ which is a way of summing up how our brains manage the resources needed to navigate the complexities of daily life. According to Barrett, our brains operate like financial managers, constantly making predictions and allocating ‘funds’ to various bodily functions based on incoming sensory information. Just as we budget our money to cover expenses, our brains budget energy to regulate emotions, maintain physical health, and respond to the demands of the environment.
Your food choices can affect your body budget and the other way around. For instance, if you are low on energy because you just spent the whole day learning a new computer program at work, your body budget will be depleted. This may make you feel a little grumpy, foggy, or overwhelmed at the end of the day which could influence what choices we make next. You’ll need to make some positive deposits like food, rest, and water to bring it back up to balance.
When we pay attention to our mood, emotions, and our body’s signals, we can make mindful decisions about our food. Noticing how different foods make us feel physically and emotionally can guide us to healthier eating habits. Recognizing our body’s signals after eating certain foods can help us make better dietary choices that support emotional health.
Stress and Emotional Eating
Barrett’s insights into how emotions are made can help us understand and deal with stress-related eating. Knowing that our cravings and eating habits are influenced by our brain’s predictions and past experiences, we can find ways to change these patterns. This might involve creating new associations with food or finding other ways to cope with stress.
Building a Positive Relationship with Food
Just as we aim to understand our emotions better, we can also strive to understand our relationship with food. This means acknowledging the emotional aspects of eating and working to create a positive, respectful relationship with what we consume.
Final Thoughts
I really enjoyed reading Lisa Feldman Barrett’s “How Emotions are Made.” It’s not just a book about emotions; it’s a guide to understanding the connection between our minds and bodies. By exploring this link, we can better manage our emotions and make choices that improve our overall well-being, including our eating habits and nutrition. Whether you’re a curious reader, a health enthusiast, or a professional in the mental health field, this book offers insights that can enrich your life and help you better understand yourself.
Hungry For More?
Listen to Kristen and Eleanor discuss this book on the Heatlh Geeks Book Club Podcast:
Granola is a great way to kick start your energy for the day! This one has all the good stuff. If you have a nut allergy, just replace walnuts with sunflower seeds or pumpkin seeds.
Ingredients:
1 cup walnuts, raw, chopped
12 dates, Medjool, pitted and chopped
1 cup oats, rolled (gluten-free if necessary)
1/4 cup coconut flakes, unsweetened
1 Tbs chia seeds
1 Tbs hemp seeds
1 tsp vanilla extract
1/2 tsp cinnamon, ground
salt, to taste
Directions:
Prep
Pit and chop dates
Make
Add walnuts to food processor and pulse until roughly chopped
Add dates and pulse until combined with walnuts
Add balance of ingredients and pulse until combined
Add a few pinches of salt if desired
Pour onto baking sheet and separate with fingers
Let air dry for about four hours
Place in an airtight container and store in refrigerator for up to two weeks
Notes:
Pecans work well in place of walnuts here.
Serving size indicated is perfect for breakfast or snack but you can also use less as a topping!
Are you in the mood for a hearty soup filled with nutritional goodness? This is the one for you! Our vegan-friendly chickpea, butternut squash, and corn soup is a warm embrace on a chilly evening. Packed with the goodness of chickpeas, the sweetness of butternut squash, and the freshness of corn, this soup is a hearty meal that satisfies your soul and taste buds alike. Dive into this easy-to-follow recipe that promises to be your new go-to comfort food for all seasons.
Ingredients:
1 medium onion, chopped
1 tsp rosemary, fresh, chopped
2 cloves garlic, minced or pressed
2 cups butternut squash, peeled and cubed
2 Tbs olive oil
1 tsp turmeric, ground
3 cups chickpeas, canned, drained and rinsed
4 cups vegetable broth
2 cups corn, frozen, defrosted
salt, to taste
black pepper, to taste
Directions:
Prep
Chop onion, and rosemary, and mince the garlic
Peel and cube butternut squash (can use pre-cut or frozen)
Make
Sauté onion in olive oil to a large soup pot over medium heat until soft and fragrant
Add turmeric, garlic and rosemary and stir to coat the onions – about 1 minute
Add the rest of the ingredients, except the corn, and cover with vegetable broth
Reduce heat and simmer with the lid on for 20 minutes, stirring occasionally
Transfer half of the soup to a blender and purée until smooth
Add purée soup back to pot, along with corn
Stir and season with salt and pepper to taste
Garnish with a drizzle of olive oil and a sprinkle of red pepper flakes if desired
This Healthy Cauliflower Fried Rice is not only bursting with flavor but also aligns with your health-conscious lifestyle. Made with fresh, riced cauliflower and a medley of vibrant vegetables, each bite offers a low-carb twist to traditional fried rice. Perfect for a quick weeknight dinner or a nutritious meal prep option, this recipe is designed to delight and nourish!
Ingredients:
1 head cauliflower
1 Tbs olive oil
1 tsp sesame oil
1/4 cup onion, chopped
1 red bell pepper, chopped
2 cloves garlic, minced
1/3 cup vegetable broth, low sodium
1 tsp ginger, minced
4 Tbs soy sauce
1 1/2 cups edamame, shelled, defrosted
2 scallions, chopped
Directions:
Prep
Cut the floret pieces from the cauliflower stems and rinse
Place the cauliflower florets in a food processor and pulse 3-5 times until cauliflower is chopped into rice sized pieces
Chop onion, pepper, garlic and scallions
Grate ginger
Make
In a large skillet heat the olive oil and sesame oil
Add the onion and red pepper to the skillet and sauté until the onion is tender and translucent – about 3 minutes
Stir in the garlic, broth, ginger and soy sauce
Transfer the cauliflower to the pan and stir
Cover with lid and cook over medium-high heat for 3-4 minutes
Remove the lid, stir in the edamame and sauté for 3-5 minutes or until liquid has cooked off and cauliflower is tender
To serve, top with sliced green onion and additional soy sauce (if desired)
Notes:
You can also use frozen cauliflower rice that has been defrosted and drained.
A chocolate fudge smoothie might sound overindulgent, but this version is a nutritional powerhouse, thoughtfully crafted to support your health and even your body’s natural detox process. Here’s a look at the ingredients that make it so special:
Avocado (½) Creamy and nutrient-dense, avocado brings healthy monounsaturated fats and antioxidants to the blend. It supports your liver — one of your body’s main detox heroes — while delivering essential vitamins to keep you energized and satisfied.
Spinach (¼ cup, frozen) This leafy green is loaded with chlorophyll, fiber, and a mix of vitamins and minerals that help flush out toxins naturally. Its fiber supports healthy digestion and regularity, which is key for detoxifying every day.
Banana (½, frozen) Besides lending natural sweetness and a creamy texture, banana adds a dose of potassium to help maintain fluid balance and support kidney function — both vital for clearing out waste and excess sodium.
Dates (2, pitted and chopped) Nature’s candy adds a rich caramel-like sweetness, along with fiber to aid digestion. Dates are also packed with antioxidants to help fight free radicals and support your body’s natural cleansing processes.
Cocoa Powder (3 tbsp, unsweetened) This is where the chocolate magic happens. Unsweetened cocoa is rich in flavonoids and antioxidants that help protect your cells and support your body’s natural detox pathways — all while delivering an irresistible, fudgy flavor.
Almond Milk (1 cup, unsweetened) This creamy dairy-free base keeps things light and smooth, with vitamin E to support skin health and hydration to help your body eliminate waste. Not into almond milk? Swap in your favorite dairy or plant-based option — it’s delicious either way.
Decadent Chocolate Fudge Smoothie
This Healthy Chocolate Fudge Smoothie is a luscious blend of rich, velvety chocolate and nourishing ingredients that satisfy your sweet tooth and fuel your body at the same time. Packed with antioxidants, vitamins, and minerals, it’s more than a delicious treat — it’s a boost of goodness to power you through your day. Whether you need a quick breakfast, a satisfying snack, or an afternoon pick-me-up, this smoothie is about to become your new favorite.
Three Satisfying Ways to Eat The Superfood Broccoli
Our carefully curated collection of three scrumptious broccoli recipes is not just satisfying, but also a powerhouse of nutrition. Each dish is crafted to bring out the best in broccoli, ensuring that every bite is packed with both flavor and health benefits. Whether you’re a seasoned veggie lover or just starting to explore the world of greens, these recipes are designed to convert even the most skeptical into devout broccoli enthusiasts.
Broccoli is considered a superfood due to its rich nutritional profile, containing high levels of vitamins, minerals, and antioxidants. One of its key components, sulforaphane, has been shown to support the body’s detoxification process by enhancing the activity of enzymes that eliminate harmful substances. Additionally, broccoli’s fiber content aids in digestion and promotes a healthy gut, further contributing to overall detoxification and optimal health.
Tofu Broccoli Sheet Pan Dinner
Ingredients:
1 pepper, red bell, chopped
1 pepper, orange bell, chopped
2 carrots, chopped
2 green onions, chopped
1 cup broccoli, chopped
6 oz tofu, firm, cubed 1/2 package, drained
1/4 cup cashews, raw
2 Tbs tamari
1 clove garlic, minced
2 tsp maple syrup
2 tsp ginger, minced
2 Tbs olive oil
Directions:
Prep
Chop bell peppers, carrots, green onions, broccoli
Preheat oven to 375º
Mince ginger and garlic
In a small bowl, mix together tamari, garlic, maple syrup and ginger
Remove tofu from package, cut into 1 inch cubes, drain excess liquid
Make
On a lined sheet pan, spread out vegetables, firm tofu and cashews
Drizzle with sauce
Cook for 30 minutes or until cooked through
Notes:
Add other vegetables like cauliflower, green beans and onions
Simply Steamed Broccoli
Ingredients:
8 cups broccoli florets
Directions:
Prep
Wash and cut broccoli into uniform florets
Make
Place about 2″ of water in the bottom of a pan, bring to a boil then reduce to simmer
Place broccoli in steamer rack and set above simmering water
Cover and steam until broccoli turns bright green and is al dente (a bit soft with some bite) – about 3 minutes
Rinse in cold water and store in covered container in refrigerator
Notes:
Meal Prep Tip: Select two low-glycemic vegetables a week to steam and store in the refrigerator like broccoli, cauliflower, green beans, asparagus, etc.
Shredded Broccoli Stem and Carrot Salad
Salad
Ingredients:
3 cups broccoli, stalks, peeled only
1 cup cabbage, red, shredded
4 carrots, peeled and shredded
4 scallions, chopped
1/2 cup cilantro, chopped
1/2 cup pepitas, raw, shelled (pumpkin seeds)
Directions:
Prep
Shred broccoli stems, carrots and red cabbage
Chop scallions and cilantro leaves
Make
Add shredded vegetables to a large bowl and massage until softened
Add dressing just before serving and toss with scallions, pepitas and cilantro
Dressing
Ingredients:
1/4 cup olive oil
1 Tbs apple cider vinegar
1 lemon, zested and juiced
1 clove garlic, chopped
1 tsp maple syrup
salt, to taste
Directions:
Prep
Zest and juice lemon
Make
Add all ingredients to a mason jar with lids and shake to combine or whisk ingredients
Notes:
Replace vegetables listed here with equal amounts of other favorites – shredded brussels sprouts, kale, and beets all work!
Need a super nourishing snack?! We’ve got three Ss for you to consider: Smoothies, Soup, and Salads! Watch the video demonstration above and then find the recipes below!
Blueberry Hemp Detox Smoothie
Ingredients:
2 cups blueberries, frozen
2 cups baby spinach, loosely packed
1 banana, frozen and cut into chunks
2 Tbs chia seeds
2 cups hemp milk, unsweetened
2 Tbs cocoa powder, unsweetened
1 Tbs hemp seeds
Directions:
Place all ingredients in blender and process until smooth
10-Minute Detox Soup
Ingredients:
1 onion, sweet, chopped
4 cloves garlic, chopped
1 head cauliflower, chopped 2 inch pieces – stems included
In a large soup pot, sauté onion and garlic gently in olive oil until softened and fragrant
Add curry powder and miso paste and stir to coat onions
Add cauliflower, squash, cashews and water
Bring to a boil then reduce heat and simmer until cauliflower is soft – about 15-20 minutes, adding water if necessary to keep cauliflower covered
Remove from heat and let stand until cool enough to purée
Purée soup in batches in blender – be sure cover of blender is on tight as steam from soup could pop lid (we like to cover with a towel just to be sure!)
Season with salt and freshly ground black pepper
Ladle soup into bowls and drizzle with olive oil if desired just before serving
Notes:
chickpea or rice miso will work well too
frozen butternut squash works well
add more or less water dependent on the size of the cauliflower
use leftover roasted vegetables in place of raw
Maple Roasted Sweet Potato And Kale Salad
Salad
Ingredients:
8 cups kale, shredded
1 large sweet potato, peeled andcut into bite sized cubes
1 Tbs olive oil
1 Tbs maple syrup
1/4 cup walnuts, raw
Directions:
Prep
Wash and shred kale, removing spines first
Peel and chop sweet potato
Preheat oven to 350°F.
Make
Place sweet potato in a bowl and toss with 1 tablespoon olive oil, maple syrup and few dashes of salt
Place on a parchment-lined baking sheet and bake until soft and edges are browned – about 20 minutes
Meanwhile, place kale in large bowl and massage until softened – about 3 minutes
Once done, remove sweet potato from oven, allow to cool then add to the kale along with walnuts
Toss with dressing just before serving
Dressing
Ingredients:
6 Tbs white balsamic vinegar
4 Tbs olive oil
1 clove garlic
2 tsp maple syrup
1 tsp mustard, Dijon
salt, to taste
Directions:
Add oil, vinegar, garlic, maple syrup, and mustard in a mason jar and shake to emulsify
Rosemary Lemon Chicken Thighs Recipe and Cooking Video
Chicken thighs are so flavorful, but we are kicking it up a notch with the addition of rosemary and lemon! This a quick meal that is perfect for a busy week night. Add your favorite veggie and carb to round out the meal!
Ingredients:
1 1/2 lb chicken thighs, skinless and boneless
1 lemon, halved
1 Tbs olive oil
2 Tbs rosemary, fresh, chopped
1 tsp garlic powder
1/2 tsp salt
Directions:
Prep
Preheat oven to 375°F
Chop rosemary
Make
Place chicken thighs on a parchment-lined baking sheet
Squeeze the juice from half the lemon over thighs and drizzle with olive oil
Sprinkle thighs with rosemary, garlic powder and salt.
Slice the remaining half lemon thinly and place on top of each thigh
Bake in oven for approximately 20-25 minutes until thighs are no longer pink on the inside or until a meat thermometer reads 165 degrees F
Remove chicken from oven and let rest for 5 minutes before serving
Do you love to eat fresh pineapple, but find prepping it to be a chore? This video is for you! Bonus – a delicious recipe to make using your freshly chopped pineapple. Enjoy!
Pineapple Salsa
Pineapple Salsa
Enjoy this fresh and vibrant Pineapple Salsa as a perfect accompaniment to grilled meats, tacos, or as a delightful dip for chips!
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