It was a regular Tuesday afternoon downtown. I was minding my own business, sipping a coffee and soaking up the sunshine, when chaos erupted. A whirlwind of yellow, blue, and goggles zoomed past me like a tornado, and in the center of it all were none other than the Minions.
“Bruce!” one yelled, while another frantically waved a large cardboard sign that read: "Spinach & Cheese: Pathway to Strong Mental Health!"
I blinked. Did I just hear Minions—the most mischievous creatures in cinematic history—talking about mental health? I had to investigate.
You see, the Minions and I have talked many times before about my story and the importance of mental health. They know I struggled for 20 years with Bipolar, Alcoholism, Anxiety Disorders, and PTSD. At my lowest, I felt so powerless that I tried to end my life. But in that dark moment, I discovered something life-changing: mental health is the key!
With that realization, I created the Mental Health Warrior Program—a groundbreaking SELF-HELP approach designed to help anyone take charge of their emotions, overcome challenges, and build the life they really want!
Minions Discover - 3 Food Rules
As I cautiously approached, one of the Minions—Kevin, I think—spotted me and squealed with excitement. Before I could react, he grabbed my arm, dragged me into their circle, and launched into an enthusiastic explanation.
Through a flurry of hand gestures, high-pitched giggles, and the occasional “Bello!”, I pieced together the story.
It turns out the Minions had stumbled upon my book, 3 Food Rules of a Mental Health Warrior.’ And they were beyond thrilled. They discovered a way of eating that isn’t just delicious and sustainable—it also helps them build strong mental health with every bite!
And just like that, the Minions had crowned themselves unofficial ambassadors for mental health, running around downtown shouting their new mantra: "Spinach & Cheese: Pathway to Strong Mental Health!"
Explaining the 3 Food Rules (Minion Style)
Before I could even offer an autograph, Kevin shoved a marker into my hand and pointed at a chalkboard they’d set up. “Explain!” he demanded, wagging his finger. And so, I broke it down for them, weaving in their quirky enthusiasm for good measure.
Rule 1: Low-Carb Foods
Minions love their bananas, but they were surprisingly open to embracing low-carb options after learning about the mental health benefits. Spinach made the cut because it’s low-carb and packed with magnesium, a key nutrient that helps reduce anxiety and boost brain function.
Kevin was particularly excited about spinach. “Look! Super strong!” he exclaimed, flexing his little yellow arms.
I couldn’t help but laugh. “Yes, Kevin, spinach helps your body produce serotonin, which can improve your mood and make you feel strong—inside and out.”
Bob chimed in, holding up a leaf of spinach like it was a trophy. “Spinach... brain food... warrior fuel!”
Our Turn:
Spinach is versatile and easy to add to your meals. Toss it in a salad, sauté it as a side dish, or blend it into a smoothie. Its mild flavor and adaptability make it an effortless addition to almost any dish. And when you’re reaping the benefits—reduced anxiety, boosted brain function, and improved mood—you’ll be glad you added this leafy green to your routine.
Here’s a bonus tip: Spinach pairs beautifully with eggs, making it an ideal breakfast choice to kickstart your day with brain-boosting energy. Or follow Kevin’s lead and snack on raw spinach for an instant dose of nutrients.
Kevin gave me a thumbs up, then immediately started eating raw spinach out of a grocery bag. “Mmm, brain food!” he declared, his mouth full of leafy greens. Bob and Stuart quickly followed suit, turning our spinach discussion into a full-blown snack party.
With their enthusiasm, I couldn’t help but think: If the Minions can embrace spinach with this much excitement, we all can. After all, every bite of spinach is a step toward stronger mental health!
Rule 2: No Sugar
This one was tough for the Minions. Sweet treats are practically their love language. But when I explained that cutting down on sugar reduces inflammation, stabilizes mood swings, and helps avoid those dreaded energy crashes, Stuart’s ears perked up.
“No more sugar highs and lows?” he asked, his eyes wide with hope.
“Exactly,” I replied. “Without sugar crashes, you’ll have more energy and feel more balanced throughout the day.”
Stuart nodded sagely, then dramatically tossed his half-eaten cupcake over his shoulder, where it promptly hit another Minion in the face. “Bye-bye, sugar! Hello, cheese!” he declared triumphantly.
The other Minions gasped for a moment, but the chaos quickly turned celebratory as they chanted, “Cheese! Cheese! Cheese!” Stuart even grabbed a block of cheddar and held it above his head like a trophy.
Our Turn:
For us, cutting down on sugar might not involve tossing cupcakes over our shoulders, but it can still be surprisingly simple—and life-changing.
Cheese is an excellent alternative to sugary snacks. It’s high in protein and healthy fats, which help keep your blood sugar stable, your brain fueled, and your mood balanced. Plus, it’s delicious and versatile!
Here are a few ways to make cheese your go-to snack:
Snack smarter: Pair cheese with nuts or veggies for a quick, satisfying treat.
Upgrade your meals: Add a slice of cheese to your eggs, salads, or burgers for extra flavor and staying power.
Experiment: Try different types of cheeses to find your favorites—sharp cheddar, creamy brie, or a tangy goat cheese.
The Minions, of course, took things to another level. They started an impromptu “cheese party,” throwing cubes of cheddar into the air like confetti. Kevin even built a cheese tower while Bob danced around it, holding a string cheese like a lightsaber.
Rule 3: Minimally Processed Ingredients
This rule quickly became the Minions’ favorite—it felt like a treasure hunt to them. “Minions love natural!” Bob declared, holding up a carrot like it was a priceless artifact.
Minimally processed foods are closer to their natural state, which means they’re packed with the nutrients your brain and body need to function at their best. Spinach and cheese, for example, are nutrient-dense and free from the “weird stuff” often found in overly processed foods.
“Natural food, natural brain!” Bob giggled, doing a celebratory little dance while Kevin inspected a bag of spinach with the intensity of a scientist.
Our Turn:
For us, embracing minimally processed foods is about making thoughtful choices that benefit both our body and mind. The fewer ingredients in your food, the better your brain and mood will perform.
Here’s how to incorporate this rule into your daily life:
Fresh produce is key: Stock up on colorful vegetables and fruits. These are nutrient powerhouses that your brain thrives on.
Read labels carefully: Look for foods with a short list of recognizable ingredients. If you can’t pronounce it, it probably doesn’t belong in your cart.
Cook from scratch when you can: Simple recipes with fresh ingredients can be just as quick as processed alternatives and bring the added bonus of ‘pride’ in our creations!
The Minions took this rule to heart immediately. They began rifling through groceries, inspecting every label with intense concentration. “No weird stuff!” Kevin declared triumphantly, holding up a block of Swiss cheese like he’d just unearthed buried treasure.
Stuart, not wanting to be outdone, built a pyramid out of carrots and spinach, calling it the “Temple of Natural Food.” Meanwhile, Bob donned a lettuce leaf as a crown, proclaiming himself “King of Natural Brain Food.”
The Minions’ Out-of-the-Box Thinking
What I loved most about the Minions was their creativity in spreading the message. They weren’t content to just follow the 3 Food Rules of a Mental Health Warrior—they wanted everyone to know about them.
To grab people’s attention, they made up catchy chants, created goofy posters, and even started a parade down Main Street. “Spinach & Cheese: Mental Health Warrior Strength!” they shouted, waving banners and handing out samples of spinach dip and cheese cubes.
People were curious, laughing, and most importantly, asking questions about mental health and how food plays an important role!
Wrapping It Up
After the parade, the Minions crowded around me, eager for one last thing: an autograph. I signed their chalkboard with the title of my book, The 3 Food Rules of a Mental Health Warrior, and they erupted into cheers.
“Now, we warriors!” Kevin declared, puffing out his chest proudly. With that, we all marched down the street together, chanting their new mantra at the top of our lungs: "Spinach & Cheese: Pathway to Strong Mental Health!"
So, the next time you’re struggling, remember the Minions’ mantra and take a moment to fix yourself a plate of food that not only tastes great but also helps build strong mental health. Savor the flavors, and even more importantly, savor the sense of control, strength, and balance it brings to your day!
Bruce Schutter
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