Nests aren't just for birds.

Nutrition and Diet

Don’t stop reading just because you saw the “D” word. This isn’t a post about the latest health trend or a diet that asks you to drink shakes and eat a head of lettuce. No, this is a practical way that you can improve your mental health by making some simple adjustments regarding what you eat.

When we think about mental health, many things could come to our mind. Some things we can’t control and need to get professional assistance. While reaching out and getting help when we need it is extremely important, practicing self-care is equally essential. In this series, I will give you five practical areas that you can focus on in order to improve your mental health: nutrition, exercise, sleep, time, and spirituality…or NESTS. Today, we will start with nutrition and diet.

Did you know that a healthy diet can help reduce depression, anxiety, inflammation, and stress? Think about it…...what goes in, will eventually come out, right? So, wouldn’t it make sense that we wouldn’t feel as good eating food full of artificial flavors, dyes, and void of actual nutrients? In contrast, when we eat food rich in natural nutrients, this will serve our body well.

Breakfast

This change can be a subtle one that doesn’t have to break the bank. If you don’t eat breakfast or feel like you don’t have time to, think of a simple meal prep the night before. Maybe boil a couple of eggs for easy protein, or throw some berries into a protein shake and eat in the car. Two eggs will give you 12% of the protein that you need for the day and protein is great for improving mood and mental clarity. I don’t know about you, but when I get to work, my mood needs to be on point and my brain fog needs to be gone. A day started with protein will take care of both. Fruit is also great in moderation. It is full of vitamins and helps your immune system; not to mention it contains natural sugar. Nothing artificial. Some fruits can also assist with creating serotonin, which can help improve mood.

Snacks

Another thing that is easy to change would be how you snack. Which is better: grabbing a bag of chips or a handful of nuts? I didn’t say easier, I said better. I know that many vending machines lack on the nutrition side, but again, this is where good meal prep comes into play. I have a few nuts that are my go to: almonds, walnuts, and pistachios, all in their natural form or with just a bit of salt. I have a storage container, and I mix all three together. I take about half a cup with me everyday to work. It’s so much more filling than the candy bar or that bag of Hot Cheetos calling my name every time I walk past the vending machine. Got a peanut allergy? How about a few carrots, celery sticks, cherry tomatoes, fruit, or protein bar? I’ve grown to look forward to my snack time, and I try to make it a variety and not to overdo it.

Lunch and Dinner

I lumped these two meals together because there isn’t much differentiation between the two. A good rule of thumb would be to eat 2-3 vegetables and 1 protein for each meal. A couple times a week, add a healthy starch (rice, quinoa, sweet potato, or beans) and don’t use butter when you prepare your foods. Try a little extra virgin olive oil, or spices that don’t contain sugar. Eating vegetables can decrease inflammation, improve mood, decrease stress and anxiety, and even reduce the risk of developing depression. Not to mention, there are so many vegetables to choose from, you will never get bored while eating them! Each day, add in dairy in various forms, and remember to drink plenty of water. A good rule of thumb would be to take your weight, divide in half, and drink that many ounces of water a day.

There is so much more to discuss when it comes to our nutrition and mental health, but I will end with this: Just do your best. Start out with manageable goals and celebrate milestones. It might be a good idea to log or journal what you eat, or find a partner to walk this journey with you so you can hold each other accountable. Eating right and making good choices when it comes to nutrition doesn’t mean we can never go to restaurants with our friends or attend parties/pot lucks/or outings. It simply means to be aware of what you put into your body, to help ensure that the outcome is positive, and your mental health is being taken care of. Try this simple nutritional approach for the next two weeks and you will begin craving that apple more than the Hot Cheetos. I promise.

Happy eating! Next time, I will address the E in NESTS…..exercise!