Nutrition and Mental Wellness: The Truth About Eating Healthy

In a world where stress and anxiety seem to loom around every corner, a surprising hero comes to fight these modern-day villains: FOOD.

Yes, you read that right. The very thing we eat holds the power to not only nourish our bodies but also uplift our minds.

Get ready to discover the delicious link between food and happiness!

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Mind Healthy Recipes

• LAMBSQUARTER RECIPE – Super-food high in Vitamins A and C, riboflavin, niacin, calcium, manganese, potassium and iron.
• FERMENTED PICKLES – Contains beneficial bacteria for good gut health and high in vitamin K.
• SAUERKRAUT– Contains probiotics and vitamin K2.

When people tell me their struggles with depression, I frequently ask them about their diet. They tend to mention they eat processed foods saying cost or time limits is the reason.

I advocate for prioritizing self-care through healthier eating habits. It is not uncommon for self-care to be neglected while battling with depression.

5 FOODS TO BOOST YOUR MOODS AND WHY

1. Salmon
2. Berries
3. Nuts and Seeds
4. Spinach
5. Dark Chocolate

Equipment that Makes Eating Heathy Easy.

• Food Processor: Chopping, slicing, and dicing fruits and veggies quickly. Great for making dips, sauces, and dressings.
• Magic bullet: Whipping up smoothies, soups, and sauces using fresh produce. Easy way to add more fruits and veggies to your diet.
• Storage Containers: Keep fruits, veggies, and leftovers fresh longer with airtight, BPA-free containers.
• Dry Food Containers: Visibility of ingredients in clear, labeled containers can serve as a visual reminder to include these nutritious foods in your daily meals.
• Slow Cooker: Prepare delicious meals with little effort by cooking ingredients slowly throughout the day.
• Herb Keeper: Extend the shelf life of fresh herbs to boost flavor in dishes without extra salt.
• Mandolin Slicer: Slice fruits and veggies for quicker meal prep.

Why These Foods Help Your BRAIN

1. Fatty fish like salmon, rich in omega-3 fatty acids, can help reduce symptoms of depression and anxiety. Other sources of omega-3 fatty acids include flaxseeds, chia seeds, walnuts, hemp seeds, and algae oil.

2. Berries are packed with antioxidants and vitamin C, known to reduce stress and improve mood.

3. Nuts and seeds, packed with nutrients like magnesium and zinc, that are essential for brain function and can help regulate mood.

4. Leafy greens are rich in nutrients such as Folate, which plays a crucial role in neurotransmitter synthesis and helps regulate mood.

Vitamin K is important for brain health and cognitive function and Antioxidants that help reduce inflammation and oxidative stress in the brain, protecting against cognitive decline.

5. Dark chocolate contains flavonoids, which have been linked to improved mood and reduced symptoms of depression and anxiety.

One of the key components in dark chocolate is cocoa, which is rich in antioxidants. These antioxidants help improve blood flow to the brain, which in turn can enhance cognitive function and memory.

Wait There is More you Can Eat to Help!

•Yogurt is not only a delicious and nutritious snack, but it can also help improve your mood in several ways. One key reason is its probiotic content, which has beneficial bacteria that can help gut health.

There is a strong connection between the gut and the brain, known as the gut-brain axis. eating probiotic-rich foods like yogurt can support a healthy balance of gut bacteria, which may lead to improved mood and reduced feelings of anxiety and depression.

Furthermore, yogurt is a good source of protein, which is essential for the production of serotonin and dopamine playing a role in regulating mood, emotions, and overall mental well-being.

• Whole grains can boost mood by increasing serotonin production due to complex carbohydrates.

They help stabilize blood sugar levels, improving mood and energy. Whole grains provide B vitamins for the nervous system, magnesium for mood regulation.

Fiber for gut health “Second brain” due to its influence on mood and overall well-being.

Quinoa, brown rice, oats, and whole wheat in your diet can support mental health.

MORE RECIPES TO UPLIFT YOUR MOOD

• INSTANT POT YOGURT RECIPE
• BOK CHOY SOUP

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Eligh Miller-Polivka

Hello everyone, welcome to my neck of the woods! My name is Eligh, I was born in Portland, Oregon, and I love to forage! From when I was very young, my father took me out picking mushrooms, fishing, and camping. He loved to forage for mushrooms, and so naturally, I developed a keen eye for mushroom identification. After meeting my lovely wife on the Oregon coast, I started spending all of my free time out in the woods with plant, mushroom, and tree identification books. After some time I was able to identify every tree, plant, and mushroom that I came across. I learned their uses, both by native Americans and settlers alike. At this time, I also began fishing for salmon, trout, and different species of coastal rockfish. I always felt a strong sense of pride to be able to harvest a wide variety of wild edibles to suit my palate, and then harvest some natural bait and catch a fish, even how to make hooks and line using plants and trees that grow on the river bank.
I started cooking at a very young age. In middle school, my friends and their parents would ask me to cook food for them because I could make something out of nothing. I love to cook up new concoctions and see what everyone likes. When I became of working age, I started as a buss boy at a barbecue restaurant, and then moved on to work all positions of the restaurant industry. From head chef of a Jamaican restaurant in Tulsa, OK, to sous chef at a highly accredited bistro on the Oregon coast, all before I turned 21.
I Inherited land in southeast Oklahoma and now spend my days working a Fedex delivery route and working with my wife and 3 young boys on our rural homestead. We raise many different kinds of animals and some vegetable gardens. I hunt all manor of large and small game, and butcher all of my own meat. We harvest wild edibles of all kinds and enjoy to cook with them and eat them.
I am grateful that you stopped by to see how we are doing and hope to see you again very soon. We would love to be friends and hope you enjoy all of the recipes and information that I can manage to put out.
Thank you, and much love!
-Eligh

I may receive a small commission for items purchased through affiliate links in this post at no additional cost to you.

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