Yesterday, I was at the grocery store, searching for almond butter and doing my best to steer clear of the cookie aisle, when I spotted a familiar figure: Winnie the Pooh. There he was, clutching a honey jar in one paw and staring at a bag of marshmallows as if they held the answers to life’s mysteries. He looked frazzled, his ears drooping slightly, and his usual cheerful demeanor missing.
“Pooh, you okay?” I asked gently. He turned to me with a heavy sigh. “Oh, Bruce, it’s everything. The news, all the uncertainty, and now the price of honey going up. It’s just too much!”
Winnie and I are old friends, bonded by our shared journey as Mental Health Warriors. He knows all about the Mental Health Warrior Program—a revolutionary SELF-HELP approach I created after my 20-year battle with Bipolar, Alcoholism, Anxiety Disorders, and PTSD. It’s designed to help anyone manage their emotions and triumph over life’s challenges.
Pooh also knows that my struggles once left me feeling so powerless that I tried to end my life. But with a second chance, I discovered something life-changing: Mental Health is the key to overcoming any challenge.
By becoming a Mental Health Warrior, I’ve learned to face and triumph over my challenges every single day—and food, surprisingly, plays a powerful role in building my warrior strength!
“Pooh,” I said, pulling out my copy of my book "3 Food Rules of a Mental Health Warrior," “I think I have something that can help you manage all this stress.” His ears perked up, and he tilted his head, honey jar still clutched tightly. “Food rules? How can food help with stress?”
“Let me explain,” I said, leaning against the shopping cart. Together, we were about to dive into the wisdom of the 3 Food Rules—a simple but powerful guide for managing stress and reclaiming balance.
Food Rule 1: Choose Low-Carb Foods
“Carbs are like Tigger on a sugar rush,” I explained. “They give you a quick burst of energy, but when that wears off, you’re left feeling worse than before. A plate of spaghetti might comfort you momentarily, but an hour later, you’ll crash, and the stress will feel even heavier.”
“When I’m doom-scrolling the news,” I continued, “I sometimes get tempted to reach for a bag of chips. But instead, I grab a handful of almonds or a slice of cheese. It keeps my blood sugar steady and my mind clear, so I don’t spiral into a carb-induced funk.”
Pooh nodded thoughtfully, his paw still holding the honey jar. “So, if I stick to something like nuts or even carrots instead of marshmallows, I’ll feel better?”
“Exactly,” I said. “It’s about fueling your body in a way that supports your mental health.”
Pooh’s Plan:
“I think I’ll tell Rabbit,” he mused. “He’s always nibbling on lettuce and seems pretty calm. Maybe I’ll join him for some veggies the next time I feel stressed.”
Pooh paused and smiled. “And maybe I’ll make it a habit. A handful of nuts when I’m feeling overwhelmed could be my ‘warrior snack.’ Do you think I could still dip my carrots in a tiny bit of honey?”
I chuckled. “Of course, Pooh. It’s about balance. A little honey with your veggies is a great start. The key is making choices that keep you feeling steady, like a true Mental Health Warrior.”
Food Rule 2: No Sugar
“Sugar is sneaky,” I told Pooh. “It promises happiness but delivers chaos. It messes with your energy and emotions, making you feel like you’re on a rollercoaster—one moment you’re up, the next you’re crashing.”
“I remember a day when I was overwhelmed by bad news,” I said. “I grabbed a candy bar thinking it would cheer me up. It worked—for about 10 minutes. Then I felt irritable and even more stressed.
By cutting sugar, I’ve avoided those crashes and kept my emotions on a steadier path.”
Pooh frowned, glancing at his honey jar. “But what about honey? Surely honey isn’t bad!”
“Well, Pooh,” I said with a smile, “honey in moderation is okay. The key is to not let it become your main source of comfort. Balance is the secret.”
Pooh’s Plan:
“I’ll share this with Piglet,” Pooh decided. “He’s always nibbling on cookies when he’s nervous. Maybe we can have some tea with just a drizzle of honey instead.”
Pooh paused, deep in thought. “And perhaps I could even try swapping a few of my honey dips for something new. Maybe some fruit or even a cup of chamomile tea. What do you think?”
“That’s a great idea, Pooh,” I replied. “Those small swaps will keep your energy steady and help you feel more balanced throughout the day.”
Pooh nodded, smiling. “I think Piglet and I could turn this into a new ritual—tea time with just a touch of honey and lots of good company. It could be our own little Warrior tradition.”
Food Rule 3: Choose Minimally Processed Foods
“Processed foods are full of ingredients that our bodies don’t recognize,” I said. “They can upset your gut, which is closely connected to your brain. When your gut isn’t happy, your emotions suffer too.”
“There was a time when I relied on frozen meals during stressful weeks,” I admitted. “They were quick and easy, but I often felt bloated and sluggish afterward. Switching to whole foods like fresh veggies and lean meats gave me more energy and clarity to handle whatever came my way.”
Pooh looked thoughtful, glancing at his shopping cart. “So instead of grabbing those marshmallows, I should pick up some apples or berries?”
“Exactly,” I said. “Whole foods give your body what it needs to stay strong and focused. Think of them as fuel for your inner Warrior.”
Pooh’s Plan:
“I think I’ll talk to Eeyore about this,” Pooh said. “He’s been eating store-bought meals lately, and I don’t think they’re doing much for his mood. Maybe I can share an easy recipe with him, so he can choose whole foods and build a dinner that will boost his spirits!”
Pooh’s eyes brightened as an idea struck him. “Maybe I could even invite Eeyore and the gang for a little picnic—something simple but made with whole, happy foods. We can all share a meal that lifts our spirits!”
“That sounds perfect, Pooh,” I said. “Sharing whole foods not only boosts your physical health but also strengthens connections with those around you. It’s the ultimate Mental Health Warrior move.”
Pooh grinned. “Apples, berries, maybe some carrots—healthy and colorful. I think even Tigger will enjoy bouncing around a picnic like that!”
How the 3 Food Rules Help with Current Events
As we continued shopping, I explained to Pooh how these rules go beyond food—they’re about finding balance and stability, especially during uncertain times.
Benefit 1: They Give You Control
“When the world feels overwhelming and unpredictable,” I said, “choosing what you eat is one way to reclaim control. Sticking to the 3 Food Rules creates a sense of structure and calm, even when everything else feels chaotic.”
Pooh’s ears perked up. “So, even if the news is bad or the world feels upside down, I can decide what goes into my honey pot—or, um, my plate.”
“Exactly,” I replied. “It’s a meaningful way to remind yourself that you still have power over your choices.”
Benefit 2: They Inspire Connections
“When stress from current events makes you feel stuck or helpless,” I said, “preparing a meal based on fresh, whole foods can break that cycle. It gives you a productive, healthy action to take—something that shifts your energy in a positive direction.”
Pooh’s tail wiggled with excitement. “I could invite everyone over for a veggie feast! Cooking together would be fun, and maybe it would help my friends feel better too.”
“Absolutely,” I said. “It’s not just about the food—it’s about creating meaningful moments and finding connection.”
Benefit 3: They Make Each Day Enjoyable
“Stress often pushes us toward comfort foods, but sugary or processed options usually leave us feeling worse,” I explained. “By following the 3 Food Rules, you can enjoy meals that lift your energy and keep your mental health strong, even when the world feels heavy.”
Pooh smiled, his usual cheer beginning to return. “Maybe I could celebrate each day with roasted nuts, apples, and carrots instead of cookies and marshmallows. Do you think everyone would enjoy that?”
“I think they’d love it,” I said with a grin. “And by making those choices, you’ll not only feel better physically but also create moments of joy that can brighten even the toughest days.”
Wrapping It Up
As we reached the checkout line, I handed Pooh a copy of my book, 3 Food Rules of a Mental Health Warrior. “This is for you,” I said. “It’ll help you manage the stress of current events!”
Pooh clutched the book to his chest like it was a pot of gold. “Thank you, Bruce! I’m going to share these rules with everyone in the Hundred Acre Wood. We’ll all become Mental Health Warriors and use food to help maintain our moods!”
I watched as Pooh waddled off, his step lighter and his honey jar forgotten. It was clear that just learning about the 3 Food Rules had already started to ease his stress.
And as for me? I left the store feeling grateful that I could share these tools with a friend so they could triumph over their challenges!
Whether you’re navigating the weight of current events or the everyday ups and downs of life, the 3 Food Rules of a Mental Health Warrior are your guide to building strength, resilience, and staying emotionally centered! Go Warriors!
Bruce Schutter
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