It was a typical Tuesday afternoon, and I found myself in the grocery store, navigating the aisles in search of nutritious foods. As I turned the corner near the produce section, I nearly collided with none other than Winnie the Pooh. Yes, the Winnie the Pooh, basket in hand, carefully selecting items for a picnic with his friends. Who would have thought a grocery store could be the backdrop for a life-changing conversation about mental health and nutrition?
"Hello there," Pooh greeted with a warm smile. "I'm preparing a picnic for my friends. Do you have any suggestions for what I should buy?"
Little did Pooh know, his simple question had just opened the door to a treasure trove of wisdom from my book, 3 Food Rules of a Mental Health Warrior. This book is part of the Mental Health Warrior Program—a SELF-HELP approach I created after a 20-year battle with Bipolar, Alcoholism, Anxiety Disorders, and PTSD.
For years, these challenges felt insurmountable. At my lowest point, I even tried to end my life. But with a second chance, I discovered the mental health is the key to triumphing over life’s challenges. With this realization, I developed the Mental Health Warrior Program, centered on mindset and lifestyle changes, so everyone can take charge of their mental health and build the life they truly want.
As we chatted, I explained how making smart food choices can strengthen mental well-being. By following the 3 Food Rules of a Mental Health Warrior, Pooh could create a picnic that would not only delight his friends but also support their mental health.
MMHW Food Rule 1: Choose Low-Carb Foods
Carbohydrates are an important energy source, but too many carbs can cause energy crashes and mood swings. Choosing low-carb options helps keep energy levels stable and enhances mood, which is essential for maintaining mental health.
Example 1: Veggie Delight
“Pooh,” I said, “why not start with a colorful array of veggies? They’re low in carbs and packed with nutrients.” Pooh’s eyes lit up. “Carrots and celery, perhaps?” “Absolutely! You can also add bell peppers, cucumbers, and cherry tomatoes. They’ll add vibrant color to your picnic and keep everyone’s mood balanced.”
Mental Health Benefit:
Vegetables like these provide fiber, vitamins, and antioxidants, which stabilize blood sugar and reduce anxiety, helping prevent energy crashes that worsen anxiety or depression.
Example 2: Grilled Chicken Skewers
“Grilled chicken skewers are another great low-carb option,” I added. “They’re tasty, easy to eat, and provide a healthy source of protein.” Pooh nodded enthusiastically. “Christopher Robin will love those!”
Mental Health Benefit:
Lean proteins like chicken contain amino acids that help the brain produce mood-regulating neurotransmitters like serotonin. This promotes emotional stability, which is key in managing mood swings from conditions like bipolar disorder.
MHW Food Rule 2: No Sugar
Sugar can wreak havoc on mental health, causing energy spikes followed by crashes that contribute to mood disorders like anxiety and depression. Choosing foods without added sugars can help keep emotions in check and improve mental clarity.
Example 1: Fresh Fruit
“Pooh, instead of sugary desserts, how about bringing fresh fruits? They’re naturally sweet and much healthier.” Pooh's face lit up. “Strawberries, blueberries, and maybe some watermelon?”
Mental Health Benefit:
Fresh fruit offers natural sugars and fiber that release energy slowly, keeping blood sugar and mood stable, which is important for managing conditions like PTSD and general anxiety.
Example 2: Plain Yogurt with Berries
“Another great option is plain yogurt with fresh berries,” I suggested. “It’s naturally sweet and has no added sugar.” Pooh scratched his head. “But what about honey-flavored yogurt?” I laughed. “Stick with plain yogurt, and you can add your own fruit for sweetness!”
Mental Health Benefit:
Yogurt contains probiotics, which are linked to better mental health, as gut health is connected to mood regulation. Adding low-sugar fruits keeps blood sugar stable, helping prevent emotional crashes.
MHW Food Rule 3: Choose Minimally Processed Foods
Processed foods often contain additives and preservatives that can negatively affect brain function and mood. Choosing minimally processed foods ensures that you’re nourishing your brain and body with natural, nutrient-dense options.
Example 1: Homemade Hummus
“Instead of store-bought dips, why not make your own hummus?” I proposed. “It’s healthy, easy to make, and minimally processed.” Pooh looked intrigued. “What’s in hummus?” “Chickpeas, tahini, lemon juice, garlic, and olive oil. Blend them together for a delicious dip to go with your veggies.”
Mental Health Benefit:
Chickpeas are rich in magnesium, which is known to help calm anxiety and improve mood. Minimally processed foods like homemade hummus nourish the brain without the additives that can lead to sluggishness or irritability.
Example 2: Whole Grain Crackers
“Instead of processed chips, try whole grain crackers,” I suggested. Pooh nodded. “Whole grains… like whole hunny?” “Close enough!” I laughed. “Whole grain crackers are more nutritious and filling.”
Mental Health Benefit:
Whole grains provide sustained energy and are a good source of B-vitamins, which help the brain produce serotonin. This aids in managing depression and anxiety by keeping mood steady.
Sharing Wisdom and Enjoying the Journey
As we filled Pooh’s basket with these nutritious choices, I couldn’t help but feel a deep sense of joy. Sharing wisdom from my book, 3 Food Rules of a Mental Health Warrior, with Pooh was not only fun but also incredibly fulfilling. By following these simple rules, Pooh could create a picnic that not only delighted his friends but also supported their mental well-being.
So, the next time you’re preparing a meal or planning a picnic, remember the 3 Food Rules of a Mental Health Warrior. Embrace the power of choosing low-carb foods, skipping sugar, and selecting minimally processed options. These small, mindful choices can make a big difference—not just for your body, but for your mind as well.
Your mental health will thank you with every bite!
Bruce Schutter
Creator of the Mental Health Warrior Program and Challenge Coin
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