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Random Articles
If you could only change one thing – omega-3’s...   People often ask me if there was just one thing they could change about their diet, what should it be? The one change we should make as individuals and as a nation that would probably be the most beneficial overall, is to increase our intake of omega 3 fatty acids and decrease our intake of omega 6 fatty acids. WHY INCREASE OMEGA 3’S? Omega-3’s and omega-6’s are fatty acids that control inflammation in the body. Omega-3’s are basically...
Trytophan and Serotonin   A neurotransmitter is a chemical substance that is produced in the brain and carries messages from one nerve cell to another. It seems obvious that the brain is part of the body. And, yet, I think many people think of the brain as a closed system that operates separate from the body. We’ve probably all heard depression referred to as “a chemical imbalance” in the brain. We have chemicals in our brains that are supposed to somehow be...
Relax with magnesium   Magnesium is Nature’s original relaxer. Magnesium has long been used for calming nerves and relaxing muscles and as a natural laxative. Its therapeutic role in both anxiety and depression is well supported. Our ancestors would have had a ready supply from food grown on magnesium rich soil. Modern farming practices have diminished magnesium levels in some soils. Magnesium is present in many natural water sources – the “harder” the water, the more minerals like calcium and magnesium it...
Summertime Green Smoothies...

This is my favorite time of year for breakfast smoothies when the garden is brimming with nutrient-rich greens! There is nothing more gratifying or flavorful (or easier!) than walking outside and picking a handful of fresh garden greens and blending them up into a power-packed breakfast drink.

Simply Nutritious

Eating for mental health does not need to be complicated or difficult. During the summer I do a lot of grilling outside. Here I just rubbed a little bit of olive oil on a piece of salmon and placed it on top of a couple of sprigs of dill I snagged out of the garden. I piled some more dill on top then put the pan on a hot grill and cooked the fish for about 2-3 minutes on each side. The blackened, crispy dill adds a wonderful flavor to the fish. If you don’t have fresh dill, you can just sprinkle both sides with dried dill and it will work just as well.

Easy autumn cooking       I love the combination of healthy and easy! This is where gardening really pays off – when you can walk outside and gather a variety of healthy, organic vegetables, throw them in a crockpot with a chicken (organic, free-range of course!) and a few hours later, enjoy a nutrition packed meal that money really can’t buy in most restaurants. For this meal I put a chicken in the crockpot and added leeks, red potatoes, carrots, kale,...

Oatmeal Breakfast Sausage

I’m a big fan of oatmeal. Oatmeal is high in fiber, which aids in digestion and acts as a prebiotic for good gut health. Gut health has been linked to mental health. Oatmeal is also a good source of zinc, which has antidepressant properties, reduces anxiety and protects the brain from environmental toxins. When I heard about the “oatmeal breakfast bootcamp” recipe collection at The Watering Mouth, I was overjoyed to see the unique and fabulous oatmeal recipes. More ways to incorporate oatmeal! This inspired me to share my “secret recipe” for Oatmeal Breakfast Sausage. If you are a vegetarian, vegan, or just interested in cutting down on saturated fat, you will love this version of “sausage”. To be honest though, the main reason I created this recipe was for using up leftover oatmeal! It’s hard to always make just the right amount of oatmeal and easy to make too much. Leftover oatmeal quickly becomes a sticky solidified glob that isn’t very appetizing on its own. I had this brainstorm to fry it up as sausage patties. The texture is very much like sausage and the oatmeal is bland enough to take on the flavors of the sausage spices. You can mix your own sausage seasoning blend or you can use a commercial blend such as this one made by A.C. Legg. If you use a commercial blend, I recommend using one that does not have MSG added. Here is my basic recipe to give you a starting point. You can add more or less red pepper flakes and cayenne to make it hotter or milder. You can tweak this a hundred different ways. This makes a fairly mild “sausage” with good flavor.   Sausage Seasoning Blend 1 tsp salt ½ tsp dried parsley ½ tsp dried sage (rub this between your fingers as you add it to enhance the flavor) ¼ tsp fresh ground black pepper ¼ tsp dried thyme ¼ tsp red pepper flakes ¼ tsp cayenne pepper pinch of garlic powder ¼ tsp ground coriander (optional)     Mix all ingredients in a small bowl.                   Add seasoning blend to 3 cups leftover old-fashioned oatmeal (you will get a better texture than the quick cooking kind) and blend well. I typically use oatmeal that has been in the refrigerator overnight.   Form into patties. Heat 2 or 3 Tablespoons of cooking oil in a frying pan over medium high heat. Cook patties in hot pan for several minutes on each side until crispy brown. Makes about 6 patties....

Stress Busting B Vitamins!

You may already know that the vitamin B complex is great for energy. But did you know it is also a stress buster? A recent study of 60 people over a three month period, double-blind, randomized and placebo controlled, showed that those who took a vitamin B complex supplement showed a reduction in confusion, workplace stress, and personal strain, and also showed a lowering of depressed mood. Although this particular study concerned workplace stress, several other previous studies showed the same effect for non-workplace related stress. A deficiency in B vitamins can cause psychiatric disorders like dementia, psychosis, anxiety and depression. Some B vitamins can actually increase the effectiveness of traditional antidepressants. Obviously, then, keeping up your body’s levels of vitamin B complex is a good idea, and this can be done by eating the foods that contain these vitamins. There is no one particular food that contains all the B vitamins, but it is easy to find them in many foods. Let’s look at what makes up B Complex. B Complex is made up of the 8 B vitamins: B1 (Thiamine), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic acid), B6 (Pyrodoxine), B7 (Biotin), B9 (Folate), and B12 (Cobalamin). Below is a list of the 8 B vitamins, some of their additional benefits, and some of the foods that contain them. B1- Thiamine. This B vitamin helps make new cells, protects the immune system and helps break down simple carbohydrates. It is found in the following foods: wheat germ peanuts beans spinach kale blackstrap molasses B2 – Riboflavin. B2 is an antioxidant that fights free radicals. It also helps in red blood cell production and may help with migraines. It is found in: almonds wild rice milk yogurt eggs Brussels sprouts spinach soybeans B3 – Niacin. B3 boosts HDL cholesterol, which is the good cholesterol. You can get this B vitamin from: yeast red meat eggs beans chicken tuna split peas B5 – Pantothenic acid.   B5 breaks down fats and carbohydrates, produces sex- and stress-related hormones, and gives you healthy skin.   It’s found in most foods in small amounts, but is most prevalent in: avocados yogurt eggs meat beans B6 – Pyrodoxine. This vitamin helps regulate levels of homocysteine, an amino acid linked to heart disease. It’s also essential for good sleep as it helps produce serotonin, melatonin and norepinephrine. It possibly also helps reduce inflammation in sufferers of rheumatoid arthritis.   It is readily available in: chicken turkey tuna salmon lentils sunflower seeds cheese brown rice carrots B7 – Biotin. Biotin promotes healthy hair, skin and nails, and helps regulate...

Inflammation – The Link Between Depression and Pain...

Depression and pain go hand in hand. Depression can cause pain and pain can cause depression. This can create a vicious cycle and frustration in knowing how to stop it. Pain and depression are exhausting.

Suicide Starts in the Brain

Suicide is a sensitive, difficult and important topic. It is a common misconception that most suicides occur in the wintertime, especially around the Christmas holidays. While the holidays can be a sad and lonely time for many people, according to The Center for Disease Control and Prevention and the National Center for Health Statistics, more suicides occur in the spring and summer. Late April and early May is when suicide rates are highest.

The Surprising Reasons We Choose the Foods We Do!

Our relationship with food is about so much more than the need to eat for survival. From our very first moments of life, we begin to associate food with intimacy and comfort.

It’s Pi Day!

This has to be the easiest pie in the world to make and is packed full of mental health nutrients like protein, vitamin D, and B vitamins.

Making Almond Milk

I finally made almond milk and now that I’ve done it, I can’t believe I waited so long! I put off trying it because I thought it would be a big hassle. What made me take the plunge was this video by Kris Carr, “How To Make a Classic Almond Milk”.

Top 10 Mental Health Foods

We know there is an important connection between nutrition and mental health. New and exciting research is surfacing almost every day. The relationship is clear; a deficiency in certain nutrients can cause mental disorders. This is especially apparent in regards to anxiety and depression. These nutrients include particular vitamins, minerals, amino acids, and omega 3 fatty acids.