UK · 2020. 11. 30. · or ‘probiotics’ that can help improve your gut health. • Almond butter contains biotin, which is essential for the health of your gut barrier, zinc,

PENGUIN LIFE

UK I USA I Canada I Ireland I Australia

India I New Zealand I South Africa

Penguin Life is part of the Penguin Random House group of companies

whose addresses can be found at global.penguinrandomhouse.com.

Penguin RanaomHouse UK

First published 2019

001

Copyright© Dr Rangan Chatterjee, 2019

Photography copyright© Clare Winfield, 2019

Design and art direction by Miranda Harvey

The moral right of the copyright holders has been asserted

Names and identifying details have been changed.

Any resemblance to actual persons is entirely coincidental

Set in Madera

Colour repro by ALTA Image

Printed in Germany by Mohn Media

A CIP catalogue record for this book is available from the British Library

ISBN:978-0-241-39780-0

www.greenpenguin.co.uk

H E A LT H S N AC K S I N D E X

1 M I N D

The Brain Tap 66

The 5 Step Release 69

5 Minutes in Nature 79

5 Minutes of Flow 87

Simple Breathing 94

Breath Counting 96

Mind the Blueberries 105

Happy Brain Smoothie 106

The Gut Bugs Health Snack 108

2 B O DY

The Classic 5 119

The Power 5 136

Simple Sweat 143

The Easy Kneesy 146

The HIIT Squad 150

Just Play! 157

Dancing 159

Skipping 161

Desk Jockey Workout 169

The Clock Workout 179

The Morning Wake-Up Flow 191

Day’s End Release Flow 195

3 H E A R T

The Love List 214

Tea Ritual 216

The Kindness Practice 218

Phone a Friend 221

The Local Café 222

The Forgiveness Practice 228

The Forgiveness Affirmation 231

The Gratitude Game 237

Gratitude for Life 239

Daily Pleasure 245

Celebrate Yourself 247

Celebrate Others 248

Reframe the Moment 250

Reframe the Day 253

Reframe the Future 254

C H A R T YO U R S U CC E S S

Every time you complete a health snack, mark it on the chart above. Either place a sticker in the correct box or use a pen to give yourself a tick. You will quickly see how your successes build up and this will help you build momentum. Remember, try to feel a positive emotion every time you are completing this table.

Once you have completed this chart, go to drchatterjee.com/wallchart to print off another one and continue tracking your successes!

W E E K 1

W E E K 2

W E E K 3

W E E K 4

W E E K 5

W E E K 6

W E E K 7

W E E K 8

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5

H O W TO G E T L E S S . . .

A N G E R

Breath Counting | Power 5 | Forgiveness Practice

A N X I E T Y

5 Step Release | Simple Sweat | Reframe the Moment

B AC K PA I N

5 Minutes of Flow | Desk Jockey Workout | Celebrate Yourself

C H R O N I C PA I N

Simple Breathing | Morning Wake-Up Flow | Forgiveness Affirmation

D E P R E S S I O N

Mind the Blueberries | Dancing | Celebrate Others

E XC E S S W E I G H T

Simple Breathing | Easy Kneesy | Celebrate Yourself/Forgiveness Practice

G U T I S S U E S

Gut Bugs Health Snack | Day’s End Release Flow | Love List

H E A DAC H E S

5 Minutes of Flow | Morning Wake-Up Flow | Reframe the Moment

H I G H B LO O D P R E S S U R E

Simple Breathing | Classic 5 | Forgiveness Affirmation

S T R E S S

5 Minutes in Nature | Day’s End Release Flow | Daily Pleasure

T Y P E 2 D I A B E T E S

Happy Brain Smoothie | Classic 5 | Celebrate Yourself

H O W TO G E T M O R E . . .

AT H L E T I C P E R F O R M A N C E

Breath Counting | Clock Workout | Reframe the Future

B R A I N H E A LT H

Happy Brain Smoothie | Classic 5 | Gratitude for Life

C LO S E R R E L AT I O N S H I P S

5 Minutes of Flow | Dancing | Tea Ritual

C R E AT I V I T Y

Brain Tap | Dancing | Reframe the Day

E N E R G Y

5 Minutes of Flow | Simple Sweat | Reframe the Day

FA M I LY H E A LT H

5 Minutes in Nature | Just Play! | Gratitude Game

F O C U S

Breath Counting | Day’s End Release Flow | Gratitude for Life

H A P P I N E S S

5 Minutes in Nature | Classic 5 | Kindness Practice

K I N D N E S S TO YO U R S E L F

Simple Breathing | Day’s End Release Flow | Reframe the Moment

LO N G E V I T Y

5 Minutes of Flow | Classic 5 | Gratitude for Life

S L E E P

5 Minutes in Nature | Power 5 | Reframe the Day

W E L L B E I N G

Brain Tap | Clock Workout | Phone a Friend

M I N D T H E B LU E B E R R I E S

Spend five minutes making yourself a delicious brain-nourishing smoothie.

Throw my favourite brain-nourishing nutrients into a blender and blitz until smooth.

• Blueberries are rich in fibre, loaded with healthy phytonutrients and

antioxidants, and research has shown that they are good for brain

function and memory.

• Avocados are a great source of the healthy fats our brain needs to work

at its best.

• Dark green leafy vegetables are full of vitamins, minerals and fibre that

are essential for a well-functioning nervous system.

• Coconut oil tastes fantastic and contains a kind of fat that can be

directly used as fuel by the brain.

• Walnuts are rich in a type of fat called omega 3, which is known to

be important for optimal brain function. In addition, they are rich in

helpful polyphenols, antioxidants and vitamin E, and observational

studies have shown that walnut eaters have better brain function.

70 grams blueberries (frozen is fine)

half an avocado

2 handfuls of leafy greens e.g. spinach or kale

1 tablespoon of coconut oil

a handful of walnuts

cacao powder (optional, for taste)

unsweetened almond milk or water

H E A L T H S N A C K

You can listen to me talk about the amazing power of blueberries as well as other foods that help to feed the

brain in my Feel Better, Live More podcast conversation with Dr Lisa Mosconi at drchatterjee.com/lisamosconiF BLM

H A P P Y B R A I N S M O OT H I E

Spend five minutes nourishing your ‘gut-brain axis’ with this delicious smoothie.

Throw these gut-enhancing ingredients into a blender and blitz until smooth.

• Kefir is lovely and creamy and provides you with a source of live bacteria

or ‘probiotics’ that can help improve your gut health.

• Almond butter contains biotin, which is essential for the health of your

gut barrier, zinc, which supports brain health, and magnesium, which

helps give you more energy.

• Raspberries are a rich source of polyphenols, which feed your

gut bugs and help them produce short-chain fatty acids that can help

support brain health.

• Cacao powder is a source of flavanols, which are known to support the

heart and to potentially help our brains as well.

• Cinnamon helps improve brain health by helping you balance blood

sugar levels and contains particular polyphenols that

help the brain stay young.

• Turmeric is a source of curcumin, a natural substance, that feeds gut

bacteria and has beneficial effects on the brain.

• Psyllium (optional) is a soluble fibre that results in low gas production,

so it is great for those with a tendency to bloat.

• Ginger (optional) is a source of gingerols, which are anti-inflammatory

and can help calm upset stomachs.

200ml milk (cow's, goat's or unsweetened plant milk e.g. almond)

50ml kefir

1 large tablespoon almond butter (or peanut butter)

1 small avocado

6–8 raspberries

½ tablespoon 100% cacao powder

¼ teaspoon cinnamon powder

¼ teaspoon turmeric powder or ½ an inch fresh turmeric root

1 teaspoon psyllium husks or ½ teaspoon psyllium husk powder (optional)

a pinch of ginger powder or ¼ of an inch fresh ginger root (optional)

H E A L T H S N A C K

This smoothie has been created by the brilliant neuroscientist, nutritionist and expert in the gut–brain axis,

Miguel Toribio-Mateas (@miguelmateas). Listen to my conversation with him on my Feel Better, Live More

podcast at drchatterjee.com/miguel

F BLM