When I talk to my clients about improving their mental and physical health, we often discuss the role that food plays in their life. Many of my clients feel overwhelmed by the amount of nutrition and diet information available at every turn. Should they try keto? What if they lost weight on low-fat back in the 80s? Is the HGH diet safe? They don’t know what to believe.
I’ve seen the big impact that food has on mood in my life and in the lives of my clients. To help my clients understand the scientific evidence connecting food and mood, I put together this mini-literature review to show what the science has found. I hope that this helps to answer your questions about food and mood.
Nutritional psychiatry is a growing field that utilizes food and targeted supplements as part of an integrated treatment approach to prevent and treat mental health disorders. Countless research studies have shown that adequate nutrition is essential for proper brain functioning and mental health (e.g., Bodnar & Wisner, 2005; Jacka & Berk, 2007; Jacka et al., 2011; Murakami & Sasaki, 2010; Psaltopoulou et al., 2013; Rossler et al., 2016). Read More
This is the time of year when many of us start to feel a little down and sad. This can be called the winter blues or seasonal affective disorder if the symptoms meet a certain criteria and have been present for at least 2 years. I’m not a huge fan of diagnoses, so call it what you like. The important thing is to understand how to feel better! And you can use many lifestyle medicine techniques such as sleep, nutrition, activity, light, nature, social connection, your thinking and more to make real changes in how you feel during the winter. Read More
If you go to the bookstore or the library or more likely, search your trusty Amazon app for books on healthy eating, you'll be overwhelmed with conflicting titles...
"Low Carb Living"
"Low Fat Living"
"Eat Right for Your Blood Type"
"Zero Sugar Diet"
"Eat Fat, Get Thin"
"The Keto Diet"
"The Complete Mediterranean Diet"
I could keep going, but you get the picture. The messages are all over the place with research to support each camp. It's easy to see why SO MANY people throw their hands up in frustration and dive into a bowl of mac and cheese. I get it. Our brain can't deal with so many options, especially while you are working a full time job, being a parent, commuting, volunteering, etc., etc., etc. Read More
ow that Part 1 sufficiently scared you, Part 2 will provide you with action steps to heal your gut and reduce the chronic inflammation.
Before we dive in to the practical changes that you can make, we need to make sure you have a sound foundation upon which to make your life upgrades. That starts with beliefs and mindset. Read More
We’ve all had a splinter or stubbed our toe and seen what happens as a result…the area hurts, it gets red, and swells up. Those symptoms are inflammation at its finest. Those symptoms are our body’s way of beginning the healing process. Those symptoms are signs that the immune system has turned on and is ready to fight invaders to prevent infection. That’s the good part of inflammation…the white knight coming to the rescue; it’s called acute inflammation. Acute inflammation’s evil step-sister (no offense to amazing step-sisters out there!) is chronic inflammation. Chronic inflammation is…well…chronic. It is always there. Whereas acute inflammation is a natural process that we don’t control, chronic inflammation is within our control; we can turn it on or off with our lifestyle and nutrition choices. Before we get into what we can do to stop chronic inflammation, let’s take a closer at what it is and what problems/issues it causes. Read More
Holistic psychology treats the total person focusing on the relationships among the mind, body, and spirit. The holistic approach is not new. In fact, over 2,500 years ago Hippocrates used the term to describe health and health care. Hippocrates emphasized the importance of looking at all aspects of a person, understanding that various factors all contribute to a person’s health. Holistic therapy educates the individual and draws from cognitive-behavioral therapy, psychoanalysis, breath work, personal growth, relaxation, imagery, and nutrition. Holistic therapy works to enhance a person’s well-being. Read More
Moving to a healthier lifestyle might feel like a big change, but the endeavor doesn't have to be scary or a solitary pursuit. It's often easiest to pick one area of life to change first. Focusing on improving your nutrition will pay off quickly! Educating yourself is the first step. These are some of my favorite nutrition and whole food recipe resources. I frequently recommend them to my clients, and I use them myself! Read More