Baking Up Happiness with Cacao-Chunk Banana Bread
In my first job out of college, I used to spend all day researching how to be happier.
I didn’t work at a psychologist’s office, or a college university psyche lab, or even with a life coach or anything.
I technically worked in energy, environmental, and regulatory policy at an uptight think tank in Washington, DC; but I spent the majority of my days researching various health & wellness topics. How to de-bloat, how to be more charismatic, how to be thinner, hotter, cuter, and more fun (I wasn’t joking when I said I was always obsessed with it girls).
And one thing I always intuitively knew: in order to be thinner, hotter, cuter, and more fun…I needed to be more happy.
Benefits of Better Moods
We have this misconception that in order to be happy, we need to be all the things. Look better. Feel better. Be healthier. Be more successful. Have the relationship, the job, the home.
But in reality, it’s the exact opposite.
Having all the accolades won’t make you happy. But, being happy will make you more likely to actually achieve your goals.
Being in a better mood really affects how other people experience you. Studies show that positive people are perceived as more attractive & more trustworthy, and that happiness is one of the top things that people look for in a mate. Research conducted at the University of British Columbia found that individuals who display genuine smiles are rated as more attractive and approachable by others. Additionally, happiness can positively influence interpersonal relationships and make individuals more likable and desirable as friends, partners, or colleagues.
Traits associated with positivity, such as kindness, warmth, humor, and optimism, are generally regarded as attractive qualities in interpersonal relationships. Studies have shown that individuals who exhibit these traits are perceived as more likable, trustworthy, and desirable as friends, partners, or colleagues.
Research suggests that emotional resonance plays a crucial role in interpersonal attraction. According to a study published in the Journal of Nonverbal Behavior, people are more attracted to individuals whose emotions resonate with them positively. Positive emotions such as joy, enthusiasm, and passion can create a sense of connection and attraction between individuals.
Positive emotions are contagious and can influence the dynamics of social interactions. Research conducted at the University of California, San Diego, found that individuals who express positive emotions during social interactions are perceived as more attractive and enjoyable to be around.
In the context of long-term relationships, happiness and positivity contribute to relationship satisfaction and stability. Studies have shown that couples who experience more positive emotions and interactions tend to have happier and more fulfilling relationships over time.
And being in a good mood affects way more than just how other people experience you & your relationships. Another area we see massive traction is in career. Being in a good mood is shown to increase sales by 37%, increase productivity by 31%, makes you 40% more likely to receive a promotion, and makes you 300% more creative. According to a study published in the Journal of Experimental Social Psychology, individuals in a positive mood were more likely to generate creative solutions to challenges compared to those in a neutral or negative mood.
Your mood tremendously affects your physical health. Positive people live longer & have stronger immune systems. Numerous studies have demonstrated the health benefits of happiness. According to research published in the journal Applied Psychology: Health and Well-Being, happier individuals tend to have better physical health outcomes, including lower rates of chronic diseases, reduced risk of cardiovascular problems, and increased longevity. A good mood also contributes to greater resilience in the face of adversity and stress. Studies have shown that individuals with a positive outlook are better equipped to cope with life's challenges, bounce back from setbacks, and maintain mental well-being during difficult times.
Your mood even affects your gut health, your skin, and your body composition. Several studies have highlighted the bidirectional relationship between mood and gut health, often referred to as the gut-brain axis. Research published in the journal Current Opinion in Psychiatry suggests that psychological stress can disrupt the balance of the gut microbiota and increase intestinal permeability, leading to gastrointestinal symptoms and inflammation. Conversely, studies have shown that interventions aimed at improving mood, such as cognitive-behavioral therapy and mindfulness-based stress reduction, can positively influence gut microbiota composition and reduce gastrointestinal symptoms.
Mood and emotional well-being can influence behaviors related to diet, physical activity, and overall lifestyle, which in turn can impact body composition. A study published in the International Journal of Obesity found that individuals with higher levels of psychological distress were more likely to engage in unhealthy eating behaviors and have higher body mass index (BMI) and body fat percentage. Conversely, improving mood and reducing stress levels may promote healthier lifestyle choices, such as regular exercise, balanced nutrition, and adequate sleep, which can support optimal body composition and overall health.
How to Elevate Your Mood
Like with anything else, I believe in a holistic approach to elevating your mood. Movement, nervous system regulation, community, and self-care are all important aspects of elevating your mood.
MOVEMENT: Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise per week, as recommended by health guidelines. Exercise releases endorphins, neurotransmitters that can boost mood and reduce stress. Find enjoyable activities such as walking, dancing, yoga, or gardening to increase overall physical activity levels and promote a sense of well-being.
NERVOUS SYSTEM: Incorporate stress-reducing practices such as deep breathing exercises, meditation, mindfulness, or progressive muscle relaxation to calm the nervous system and promote relaxation. Aim for 7-9 hours of quality sleep per night to support mood regulation, cognitive function, and overall health. Establish a consistent sleep routine and create a relaxing sleep environment.
COMMUNITY: Spend time with friends, family, or supportive communities that provide emotional support, companionship, and opportunities for social interaction. If experiencing persistent mood disturbances or mental health challenges, consider reaching out to a therapist, counselor, or mental health professional for guidance and support.
SELF-CARE: Engage in activities that bring joy and fulfillment, such as hobbies, creative pursuits, spending time in nature, or practicing gratitude. Establish boundaries to protect your time, energy, and emotional well-being. Learn to say no to activities or commitments that drain your resources.
But one of the most important tools you have to elevate your mood is through diet & nutrition. That’s where this banana bread comes in.
This Dish
Unlike most banana breads, that are filled with sugar, gluten, glyphosate-infested grains, and unhealthy fats; this banana bread is sugar free, gluten free, extremely light, and filled with ingredients that support your mood. We use Ceylon cinnamon to give it a little pizzaz, and chop up cacao chunks for that yummy chocolate-y flavor + the added health benefits.
The Benefits
This banana bread is designed to support your mood. Specifically:
Bananas are a good source of potassium and vitamin B6, which play a role in neurotransmitter synthesis and mood regulation. Potassium helps regulate blood pressure and reduce the effects of stress on the body, while vitamin B6 is involved in the production of serotonin, a neurotransmitter that promotes feelings of relaxation and well-being
Cacao contains phenylethylamine, a compound that stimulates the release of endorphins and dopamine in the brain. Endorphins are known as "feel-good" hormones, while dopamine is associated with pleasure and reward. The presence of PEA may contribute to feelings of euphoria and well-being
Chronic inflammation in the body has been linked to the development of mood disorders such as depression and anxiety. Cinnamon contains compounds with anti-inflammatory properties, such as cinnamaldehyde and cinnamic acid. By reducing inflammation, cinnamon may help support overall mental well-being and contribute to a more positive mood
Almonds & oats contain protein, which is important for stabilizing blood sugar levels and providing a steady source of energy. Protein-rich foods can help prevent spikes and crashes in blood sugar, which can impact mood and energy levels
Oats, medjool dates, & bananas are a good source of dietary fiber, including both soluble and insoluble fibers. Fiber plays a crucial role in maintaining digestive health by promoting regular bowel movements, preventing constipation, and supporting the growth of beneficial gut bacteria. The fiber can help bulk up stool and promote the passage of waste through the digestive tract, thereby supporting gut health, which in turn allows your gut to produce the necessary neurotransmitters to support your mood
Bananas & oats contain prebiotic fibers, such as inulin, beta-glucan, and fructooligosaccharides (FOS), which serve as fuel for beneficial gut bacteria in the colon. Prebiotics help nourish the gut microbiota, promoting the growth of beneficial bacteria and supporting overall gut health. A healthy balance of gut bacteria is essential for digestion, nutrient absorption, immune function, and mood regulation
Cacao contains theobromine, a stimulant similar to caffeine but with a milder effect. Theobromine can increase alertness and energy levels without the jittery side effects associated with caffeine. It may also have mood-enhancing properties by promoting relaxation and reducing stress
Almonds & cacao are a rich source of magnesium, with just one ounce providing about 20% of the recommended daily intake. Magnesium plays a crucial role in neurotransmitter function and mood regulation. Research suggests that magnesium deficiency may be associated with an increased risk of depression and anxiety
Medjool dates are a good source of B vitamins, including vitamin B6 and niacin (vitamin B3), which play essential roles in neurotransmitter synthesis and energy metabolism. Adequate intake of B vitamins is important for optimal brain function and mood regulation
Oats are rich in complex carbohydrates, which are an important source of energy for the body and brain. Carbohydrates trigger the release of serotonin, a neurotransmitter known as the "feel-good" hormone, in the brain. Serotonin plays a key role in regulating mood, appetite, and sleep. Consuming complex carbohydrates like oats can help maintain stable blood sugar levels and promote a steady release of serotonin, which may contribute to a more balanced and positive mood
Cinnamon has been studied for its ability to help regulate blood sugar levels. Fluctuations in blood sugar can impact mood and energy levels. By stabilizing blood sugar levels, cinnamon may help prevent mood swings and promote a more balanced and stable mood throughout the day
Bananas, dates, cacao, and almonds contain tryptophan, an amino acid that serves as a precursor for serotonin, a neurotransmitter that regulates mood, sleep, and appetite. Serotonin plays a key role in promoting feelings of relaxation, happiness, and well-being. Consuming foods rich in tryptophan may help boost serotonin levels in the brain, thereby supporting mood and emotional balance
Oats are packed with essential nutrients that support overall health, including vitamins, minerals, and antioxidants. For example, oats are a good source of magnesium, which plays a role in neurotransmitter function and has been linked to mood regulation. Oats also contain B vitamins such as folate, which are involved in the synthesis of neurotransmitters like serotonin and dopamine
Almonds are high in healthy monounsaturated fats, which support brain health and may have mood-enhancing effects. Omega-3 fatty acids, in particular, have been linked to improved mood and cognitive function
Medjool dates are rich in minerals such as potassium, magnesium, and manganese, which are important for nerve function, muscle contraction, and energy production. Deficiencies in these minerals have been linked to mood disturbances and cognitive impairments
Oats have a relatively low glycemic index (GI), meaning they cause a gradual and sustained increase in blood sugar levels compared to high-GI foods. Foods with a lower GI have been associated with better mood stability and reduced risk of mood swings. Consuming oats as part of a balanced meal or snack may help maintain steady energy levels and prevent fluctuations in mood throughout the day
Almonds are an excellent source of vitamin E, a powerful antioxidant that helps protect cells from oxidative damage. Some research suggests that vitamin E may have neuroprotective properties and could play a role in mood regulation
Medjool dates, cinnamon, and cacao contain antioxidants such as phenolic compounds, flavonoids, and carotenoids, which help protect cells from oxidative stress and inflammation. Oxidative stress has been implicated in mood disorders such as depression and anxiety, so consuming antioxidant-rich foods may have mood-stabilizing effects
The Recipe
Ingredients:
3 brown bananas (the more brown, the better!!!)
2 cups gluten & glyphosate free rolled oats (see links)
1 tbsp vanilla extract
3 tbsp almond butter
4 pitted medjool dates
1/2 cup water
1 tsp baking powder
1 tbsp cinnamon
1/2 cup raw cacao wafers
1-2 extra bananas for garnish (optional)
Instructions:
preheat oven to 350 (I use convection bake setting)
if you're using garnish bananas, slice in half length-wise, and let them caramelize in the oven
use a cutting board to chop up the cacao into small chucks. I wouldn’t have them be too big because unlike chocolate chips, plain cacao is not sweet. so you never want to get a bite that is going to be all cacao, that would be pretty unpleasant
pour water into the blender, then put the 3 brown bananas in, then the oats, almond butter, dates, and cinnamon
blend until smooth
add the baking powder and blend again just for a few seconds to incorporate
pour mixture into a bread baking loaf pan, and fold the cacao chunks in
optional: top with the caramelized bananas
bake for roughly 28 minutes (different ovens are different, that's why I say "roughly")
Links From this Recipe
Cacao: for this recipe, I like these brands
For More on Happiness…
For more on the improving your mood, regulating your nervous system, emotional regulation, the effect of sugar, and unleashing your inner it girl; listen to episode 178, “3 Tools to Help Unleash Your Inner ‘It Girl’” available everywhere you listen to podcasts (including Apple here), and you can watch the whole video on Spotify (available here).
