It was a sunny Saturday morning, and I found myself strolling through the local farmers market, hunting for fresh veggies, fruits, and maybe a jar of local honey. As I was browsing the stalls, I suddenly spotted a familiar figure—round, yellow, and unmistakably fond of honey. Yes, it was Winnie the Pooh, happily inspecting the honey jars, undoubtedly looking for the perfect one to take back to the Hundred Acre Wood.
As luck would have it, Pooh turned and noticed the book in my hand: "3 Food Rules of a Mental Health Warrior". His face lit up with curiosity, and in his endearing, gentle voice, he said, “Oh, hello there! What’s this book about? It seems to be about food, which I like very much.”
Of course, Pooh would be drawn to a book with "food" in the title. I smiled and explained that it was part of the Mental Health Warrior Program I created after years of struggling with Bipolar Disorder, Alcoholism, Anxiety Disorder, and PTSD. Pooh’s eyes widened—though I wasn’t sure if it was the mention of food or mental health.
I told him how I redefined my thinking about food and wrote this book to show how our dietary choices can be a powerful tool for building strong mental health. His furry ears perked up even more. “So, food can help our mental health too?” Pooh asked, puzzled but intrigued. “I always thought it just helped my tummy.”
“Oh, it does much more than that, Pooh,” I said. “Let me explain the 3 Food Rules of a Mental Health Warrior” and how we can use them at the market.
Rule 1: Choose Low Carb Foods
“Carbohydrates, Pooh,” I started, “can be tricky. When we eat too many, they cause our blood sugar to spike, giving us a quick burst of energy, but then we crash. This rollercoaster affects our mental clarity and energy levels. So, Rule 1 is about reducing carb intake to keep our energy stable and our minds clear.”
Pooh scratched his head. “I see. So, instead of eating lots of bread and honey sandwiches, maybe I should eat something that keeps me feeling steady, like some fresh vegetables or nuts?”
“Exactly,” I said. “You could pick up some leafy greens or cucumbers right here at the market. They’ll give you the energy to enjoy your day without that dreaded crash!” Pooh looked over at the vegetable stall with newfound determination. “I suppose I can try something a little different today. Maybe some carrots or spinach.”
Our Action Plan at the Market:
We both picked up some fresh veggies—me with some kale, and Pooh, a bit more cautiously, chose a bunch of bright orange carrots.
Rule 2: No Sugar
Next, I told Pooh about Warrior Food Rule 2: Eliminating Sugar! “Pooh, I know this one might sound difficult for you,” I said, carefully eyeing the honey jars. “But sugar can really mess with our emotions. It gives us a quick high, but then leaves us feeling sluggish, cranky, or even anxious when it wears off.” Pooh frowned and hugged a honey jar protectively. “But honey is so lovely, and it makes me feel happy! Does that mean I shouldn’t eat it?”
“Well,” I said with a smile, “everything in moderation. Honey is natural, and if you don’t go overboard, it’s much better than processed sugar. But if you want to keep your emotions balanced and feel good all day, you’ll want to avoid sugary snacks like candies or cakes. How about some berries instead?”
Pooh thought for a moment, then nodded slowly. “Berries sound nice. They’re sweet but not too much, right?” “Exactly! And they won’t cause your mood to swing all over the place.”
Our Action Plan at the Market:
We both stocked up on fresh strawberries and blueberries, giving us a natural and balanced source of sweetness.
Rule 3: Choose Minimally Processed Foods
“For Rule 3, it’s all about choosing minimally processed foods,” I explained. “When we eat whole, natural foods, like fresh fruits, vegetables, and meats, we get all the nutrients our brains need to stay healthy. Processed foods, on the other hand, are often stripped of those nutrients and packed with artificial stuff that can make us feel sluggish and down.”
Pooh blinked. “So, no more ‘just add water’ honey-flavored snacks?” I laughed. “Exactly, Pooh. Instead of those snacks that come in packages and last forever on a shelf, choose things like the fresh produce and meats we find here at the market. They’ll help keep your emotions steady and your energy high.”
Pooh looked around, taking in the sights and smells of the farmers market. “I suppose I should stick to real honey and fresh fruits, then. It sounds much better for me than anything in a shiny wrapper.”
Our Action Plan at the Market:
We both made sure to avoid the processed snacks and instead loaded our baskets with fresh, wholesome foods—me with some farm-fresh eggs and salmon, and Pooh sticking to his beloved honey, though now with a few extra fruits and vegetables to round things out. Great job Pooh!
Wrapping Up Our Market Adventure
As Pooh and I finished up our shopping, we both felt pretty good about the choices we’d made. “You know,” Pooh said thoughtfully, “I never realized that food could help more than just my tummy. But now I see it can make me feel good all over—even in my heart and head!”
“That’s exactly right, Pooh,” I said. “By following the 3 Food Rules of a Mental Health Warrior, we’re not just feeding our bodies; we’re feeding our minds too. The choices we make today will help us stay strong, both physically and mentally.”
Pooh smiled, clutching his carrots and berries proudly. “I can’t wait to get home and prepare my meal. I’ll have to tell Piglet and Tigger about this too—they could use some of these 3 food rules to help them build strong mental health and triumph over their challenges!”
We then parted ways with a wave, both excited to get back to our kitchens and put our newly discovered food knowledge into action.
Mental Health Tool for Everyday
By embracing the 3 Food Rules of a Mental Health Warrior — Pooh and I found that even a simple trip to the farmers market can be a powerful opportunity to strengthen your mental health.
So next time you’re at the market, remember: you’re not just shopping for food — Your Building Strong Mental Health One Bite at a Time!
Bruce Schutter
Creator of Mental Health Warrior Program and Challenge Coin
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