Boost your Mood with Malissa Fedele

Boost your Mood with Malissa Fedele

Malissa Fedele, a clinical nutritionist specialising in the intricate link between nutrition and mental well-being (mood boosting nutritionist), founded Good Day Wellness in June 2021. A long-time fan and friend of Bowlsome, Malissa’s journey began with her personal battle with anxiety, which affected her confidence, self-esteem, and relationships. While dietary changes provided some support, it was the practice of journaling that offered her a sanctuary and relief from anxiety. Recognising the powerful combination of wholesome, mood-boosting meals and daily journaling practices, Malissa established Good Day Wellness to share this transformative approach. Here, we delve into her mood-boosting practices, such as journaling, and share a delicious recipe from her website below. 



The Power of Monthly Reflection Journaling

In the fast-paced modern world, it's easy to get caught up in the whirlwind of daily activities and lose sight of our personal growth. We spend so much time worrying about what we haven't done and what we still need to work on that we forget how far we have come. However, there is a simple yet profound practice that can transform your life - monthly reflection journaling. Taking a moment, weekly or monthly just to look at all the little things that you have achieved and managed and tick off can be the biggest source of accomplishment and motivation that you need to keep going. In the Good Day Journal, we have monthly reflection notes and they are there for a reason. Here is why they are so important: 

1. Self-Awareness
Monthly reflection journaling provides you with a sacred space to connect with your inner self. By putting your thoughts on paper, you gain a clearer understanding of your emotions, desires, and challenges. This heightened self-awareness enables you to make more conscious decisions and better align your actions with your values.

2. Tracking Progress
Life is a journey, and it's essential to track your progress along the way. Through regular reflection, you can observe how far you've come, celebrate your achievements, and identify areas that need improvement. This tracking mechanism not only boosts your confidence but also fuels your motivation to continue striving for your goals.

3. Clarity and Focus
In the hustle and bustle of daily life, it's easy to lose sight of your priorities. Monthly reflection journaling allows you to pause and gain clarity on what truly matters to you. By reviewing your goals and aspirations, you can realign your actions to ensure they are in line with your long-term vision.

4. Learning and Growth
Life is a continuous learning process, and every experience holds valuable lessons. Through reflection, you can extract insights from both your successes and 'failures'. This process of active learning accelerates your personal growth by fostering adaptability and resilience.

5. Stress Reduction
Journaling is a therapeutic outlet that can help alleviate stress and anxiety. Reflecting on your experiences allows you to process emotions, release pent-up feelings, and gain a sense of emotional relief. This practice promotes mental well-being and contributes to a more balanced and harmonious life.

6. Gratitude and Positivity
Monthly reflection journaling encourages you to focus on the positives in your life. By jotting down moments of gratitude and recounting your achievements, you cultivate a more optimistic outlook. This shift towards positivity enhances your overall mood and attracts more positive experiences into your life.

7. Goal Refinement:
Goals evolve over time, and regular reflection ensures that your aspirations remain relevant and meaningful. Through journaling, you can refine your goals based on your changing desires and circumstances, setting yourself up for success in the long run.

Monthly reflection journaling is a transformative practice that offers a multitude of benefits for your personal growth and well-being. By dedicating time to self-reflection, you embark on a journey of self-discovery, learning, and continuous improvement. This simple yet powerful habit has the potential to shape your life in remarkable ways, helping you navigate challenges, celebrate achievements, and ultimately lead to a more fulfilling and purposeful existence. So, grab a Good Day Journal, set aside some quiet moments each month, follow the prompts already set out for you and embark on this enlightening voyage to a better version of yourself.
Winter is when we need to look after our immunity best! Here are some great tips from Malissa Fedele from her @ gooddaywellness_ Instagram account: 


Turmeric is my number 1 Mood boosting food!
It’s benefits actually come from the active ingredient cucumin which is the bright yellow phenolic compound within turmeric. It is highly anti-inflammatory and has been shown to increase levels of positive brain chemicals such as serotonin and dopamine. This is also the reason why it has been studied and promoted as a natural treatment for depression.

TIP: To get those amazing curcumin benefits out of your turmeric you need to active it with black pepper. This is what makes it bioavailable for your body to use.

Mood Boosting Turmeric & Coconut Chicken & Rice
Serves 2 | 35 mins
- 1 piece Turmeric
- 1 knob Ginger
- 1 red Chilli
- 2 Garlic cloves
- 1/2 tsp Black pepper

-1 tbsp coconut oil
- 200mL coconut cream
- 100mL Broth or Stock
- 1 Lemongrass stalk (bruised)
- Juice 1 lime
- Season with salt and black pepper 

  • In a food processor or Mortar & Pestle, make a paste with ingredients until smooth.
  • Heat coconut oil in fry pan and fry off paste until fragrant. About 2-3 minutes. 
  • Add remaining ingredients and allow to simmer until thickened. Once thickened and rich in flavour, strain the sauce into another frypan to get rid of any chunky bits. 
  • Meanwhile cook your protein. I used chicken, cooked in a skillet but this is also great with fish, beef or prawns. 
  • Serve protein with sauce and a side of rice. Enjoy!

You can follow Malissa Fedele here:  gooddaywellness_ and check out her podcast!