The other day, I wandered into a new coffee shop, just looking to enjoy a warm beverage and a quick snack. But to my surprise, I wasn’t just in any coffee shop—I had somehow stumbled into Central Perk! Yes, the iconic spot from Friends! And there, across the counter, was none other than Joey Tribbiani, hunched over a gigantic sandwich that looked like it could feed an entire family.
But something was off. Joey wasn’t his usual happy-go-lucky self. Instead, he looked downright miserable as he took a slow, defeated bite—like he had just realized the sandwich had betrayed him.
Seeing Joey this upset over food was just too much for me, so I decided to step in. "Hey Joey," I said, sliding into the seat next to him, "You look like you’re about to break up with that sandwich."
He sighed, giving a half-hearted smile. "Yeah, man. The thing is, I love sandwiches, but this one… it’s just not doing it for me. I feel like a walking food coma already, and I’m only halfway through."
I nodded. "Joey, I totally get it. I used to make some pretty questionable food choices myself—ones that only made my 20-year struggle with Bipolar, Alcoholism, Anxiety Disorders, and PTSD worse. It got so bad that I felt completely powerless and even tried to end my life. But with a second chance, I discovered something life-changing: Mental Health is the key to overcoming any challenge."
"Based on my journey, I created the Mental Health Warrior Program—a groundbreaking SELF-HELP approach designed to help people take charge of their emotions, overcome challenges, and build the life they really want! And part of that program? Finding a way of eating that actually helps build strong mental health—so I could handle any challenge life throws at me."
Joey’s eyes lit up, clearly interested. "Wait. So, you’re saying I could still eat great sandwiches and not feel like I need a three-hour nap afterward?"
I grinned. "Exactly!" I pulled out a copy of my book, 3 Food Rules of a Mental Health Warrior. "The key is following three simple rules."
Food Rule 1: Choose Low Carb Foods
First, I told Joey about the importance of choosing low-carb foods. “Instead of loading up on thick, carb-heavy bread, go for a low-carb option like a lettuce wrap or a whole grain wrap. You still get the satisfaction of holding something, but without the carb overload.”
Joey’s eyes widened as he processed this information. “So, I don’t have to give up sandwiches? Just switch up the bread?” “Exactly,” I nodded. “You can still have your sandwich, but with a low carb wrap or bread that won’t leave you feeling sluggish afterward.”
Your Turn:
Next time you’re making or ordering a sandwich, try swapping out the heavy bread for a low-carb alternative. Not only will you avoid that post-meal sluggishness, but low-carb options help keep your blood sugar levels stable, which leads to more consistent energy and focus throughout the day.
Stable blood sugar also supports the production of serotonin, a key neurotransmitter that helps regulate mood. By choosing low-carb options, you’re not just benefiting your physical health—you’re giving your mental health a boost, helping to reduce mood swings and promote a calmer, clearer mind.
Food Rule 2: No Sugar
Next, I shared with Joey the importance of avoiding sugar. “Skip the sugary condiments like ketchup or barbecue sauce. Instead, use mustard, avocado, or a sprinkle of olive oil. You’ll still get great flavor, but without the sugar crash.”
Joey looked a bit skeptical at first. “No sugar? But I love ketchup!” “I get it,” I said, “but trust me on this one. When you cut out the sugar, you’ll find that your energy levels are more stable, and you won’t have that midday crash.”
Your Turn:
Pay attention to the condiments and sauces you use. Cutting out sugar isn’t just about avoiding energy crashes—it’s a huge boost for your mental health too! High sugar intake has been linked to mood swings, anxiety, and even symptoms of depression. When you consume sugary foods, your blood sugar spikes quickly, giving you a temporary boost of energy. But soon after, it plummets, leading to irritability, fatigue, and mental fog.
So next time you’re reaching for that bottle of ketchup, remember that choosing a low-sugar alternative can help you stay energized, clear-headed, and emotionally grounded all day long!
Food Rule 3: Choose Minimally Processed Foods
Finally, I emphasized the importance of choosing minimally processed foods. “Focus on fresh, minimally processed ingredients. Think grilled chicken, fresh veggies, maybe a slice of real cheese—not that processed stuff. You’ll get all the flavor, but with way more nutrients and none of the junk.”
Joey grinned. “So, I can still have cheese? Just the real kind?” “You bet,” I said. “The goal is to eat food that’s as close to its natural state as possible. You’ll feel better and have more energy to enjoy life.”
Your Turn:
When you’re shopping or eating out, aim for minimally processed foods. Your body — and your mind — will thank you for it! Highly processed foods, often loaded with preservatives, unhealthy fats, and artificial additives, can lead to energy crashes and negatively affect your mood.
By choosing whole, minimally processed foods, you’re fueling your brain with the nutrients it needs to function optimally. Omega-3s from fatty fish, antioxidants from fresh veggies, and healthy fats from foods like avocado and olive oil support brain health, reduce inflammation, and help balance your mood.
Wrapping Up Our Sandwich Talk
Joey was thrilled to learn that he could still enjoy his favorite food while taking care of his mental health. “This is amazing! Ross and Rachael are gonna love this. They’re always thinking about stuff like this,” he added with a smirk.
As we wrapped up our little sandwich symposium, I handed Joey a copy of my book, 3 Food Rules of a Mental Health Warrior. He flipped through it, then turned to me and said, “You know, if you’re ever back at Central Perk, I’ll make sure you meet the whole gang. And I’ll tell them all about this ‘Mental Health Warrior’ stuff. I think we could all use a bit of that in our lives.”
I couldn’t help but laugh. “I’ll hold you to that, Joey. And remember, the best way to take care of yourself starts with what’s on your plate.”
Next time you’re hungry, take a page out of Joey’s book—fuel your mind and body the Mental Health Warrior way. Because small changes lead to big victories, and every meal is a chance to build stronger mental health!
Bruce Schutter
Comentarii