The not-so-secret recipe for inner peace is just a BITE away! Learn more about it here.

From the desk of Miles Everson:

Hi!

I hope you’re having a great Friday so far.

In my  “Mindfulness by Miles”  articles, I talk about health, wealth, well-being, happiness, future of work, book reviews, marketing, tips, etc. My goal here is to empower and help you thrive in both your career and personal life.

For today’s article, let’s focus on the kinds of food that you should eat for a healthy living.

Read on to know more about these.

The not-so-secret recipe for inner peace is just a BITE away! Learn more about it here.

Picture this: It’s a chaotic morning. Your inbox is bursting, the clock is ticking, and the world outside feels louder than ever.

Amid this whirlwind, imagine finding a moment of peace—not by escaping the noise, but by transforming your inner world.

Hmm… what if the secret to serenity isn’t hidden in far-off retreats or complex rituals, but right on your plate?

You see, the connection between what you eat and how you feel is profound. After all, the food you consume doesn’t just fuel your body; it also shapes your mind, stabilizes your emotions, and influences your overall well-being.

Welcome to the world of  superfoods for serenity!

Here, mindful eating meets mindful living. These nutrient-packed foods not only calm the chaos within but also pave the way for greater mindfulness and emotional resilience.

Superfoods for serenity are powerhouse foods rich in vitamins, minerals, antioxidants, and essential compounds that help regulate mood, reduce stress, and enhance mental clarity.

They’re nature’s way of giving you a toolkit for managing the pressures of modern life while fostering mindfulness and balance.

Let’s look at how these superfoods work their magic in your overall well-being…

The Science of Food and Mood

The brain and gut are deeply interconnected, often referred to as the gut-brain axis. This means what you eat affects your gut microbiome, which in turn influences the production of neurotransmitters like serotonin and dopamine—key players in mood regulation.

Therefore, consuming the right nutrients can:

• Reduce Stress: Foods high in antioxidants combat oxidative stress and inflammation, which are both linked to anxiety and depression.
• Enhance Focus: Healthy fats and certain amino acids improve cognitive function and mental clarity.
• Promote Relaxation: Magnesium-rich foods and natural compounds like L-theanine have calming effects on the nervous system.

So, now that you know some of the benefits, what are these “serenity superfoods” you should add to your plate?

• Leafy Greens

  Why They Work : Loaded with magnesium and folate, leafy greens reduce stress and stabilize mood.

  How to Enjoy : Toss spinach or kale into smoothies, salads, or sautéed dishes for an easy serenity boost.

• Fatty Fishes

  Why They Work : Rich in omega-3 fatty acids, salmon and mackerel support brain health and reduce anxiety.

  How to Enjoy : Grill, bake, or poach them for a simple, nutrient-packed meal.

• Nuts and Seeds

  Why They Work : High in magnesium, healthy fats, and tryptophan, they promote serotonin production.

  How to Enjoy : Snack on almonds and walnuts, or sprinkle chia seeds over yogurt and oatmeal.

• Blueberries

  Why They Work : Packed with antioxidants and vitamin C, they combat stress-related free radicals.

  How to Enjoy : Add them to smoothies, cereals, or enjoy as a sweet snack.

• Chamomile

  Why It Works : Known for its calming properties, chamomile tea reduces anxiety and improves sleep.

  How to Enjoy : Brew a warm cup before bed to unwind.

• Turmeric

  Why It Works : Contains curcumin, a powerful anti-inflammatory compound linked to mood enhancement.

  How to Enjoy : Add it to soups, stews, or golden milk for a soothing treat.

• Dark Chocolate

  Why It Works : High in flavonoids and a touch of caffeine, dark chocolate improves mood and energy.

  How to Enjoy : Opt for dark chocolate with at least 70% cocoa for maximum benefits.

• Fermented Foods

  Why They Work : Yogurt, kefir, and kimchi are rich in probiotics that boost gut health and regulate emotions.

  How to Enjoy : Incorporate them as sides or snacks.

Here’s the thing: Eating superfoods is only part of the equation. To truly harness their power, you must approach your meals with  mindfulness.

Below are a few tips:

• Slow Down: Chew thoroughly and savor the flavors.
• Be Present: Minimize distractions and focus on the act of eating.
• Listen to Your Body: Pay attention to hunger and fullness cues.

Mindful eating not only enhances your relationship with food but also boosts the psychological benefits these superfoods provide.

What’s more?

Superfoods also work best when combined with other mindfulness practices!

• Meditation: Even 10 minutes a day can calm the mind and reduce stress.
• Movement: Yoga and gentle exercise release endorphins and improve mood.
• Sleep: Adequate rest is essential for emotional regulation and cognitive function.

See?

Achieving serenity doesn’t require grand gestures. Sometimes, the simplest changes—like adding blueberries to breakfast or sipping chamomile tea before bed—can create profound shifts in your well-being.

By embracing these superfoods and pairing them with mindfulness, you’re not just feeding your body; you’re also nourishing your soul.

So, the next time life feels overwhelming, remember:  Tranquility might just be a bite away !

EXCITING NEWS AHEAD

The world of work has shifted, and there’s no going back. The barriers to entry have never been lower for talented professionals to work independently, and today’s massive external workforce is hardly a pandemic-produced fad. Business owners can only survive in the new work landscape by partnering with this deep talent pool.

With decades of experience in both small-business entrepreneurship and executive management at PwC, I truly believe that the future of work is independent.

With that, I’m happy to share with you that my book, co-authored with Walter Scott Lamb, is now available on Amazon!

This new bestseller is an essential read for both independent professionals and corporate executives. Here, we provide educational and practical guides to unpack the ever-growing workforce and offer you crucial ways to become a client of choice.

Click on the link above to order your copy. Let this bestselling book help you future-proof your career and organization in the new world of work.

For a daily version of this newsletter, please subscribe  here.