Mind For Better Mental Health

Essential vitamins/minerals and where to find them

Food and Mood

1. How regularly do you eat?

   1. Slow energy release foods: protein foods, nuts/seeds, oats and whole grains

   2. Breakfast is a must!

   3. Avoid big doses of sugar

2. Do you stay hydrated?

   1. Benefits of water: concentration/ability to think clearer

3. Are you getting too much caffeine?

   1. Caffeine is a stimulant, having too much can make us feel anxious, depressed, and disturb sleep

   2. With drawl symptoms occur if caffeine stopped too suddenly

4. Are you eating the RIGHT fats?

   1. Our brains need fatty oils (omega 3 and 6) to keep it working well

   2. Good fats are in: oily fish, poultry, nuts (especially walnuts and almonds), olive and sunflower oils, seeds (such as sunflower and pumpkin), avocados, milk, yogurt, cheese and eggs

   3. Try to avoid anything labeled “trans fats” or “partially hydrogenated oils”  in the list of ingredients

5. Are you getting enough protein?

   1. Protein is made up amino acids which make up the chemicals your brain needs to regulate our thoughts and feelings

   2. Helps control blood sugars

   3. Great sources- lean meat, fish, eggs, cheese, legumes (peas, beans, lentils), soy products (tofu), nuts/seeds

Sarah Maurer, RD

Currently a clinical dietitian in the hospital setting. I love the fast pace of the medical floors, but my favorite part of the day is when I assess a patient who ready to make changes. For these patients, I pull up a chair and together we make a doable plan. These times are what give my job meaning. 

In my experience, wellness is so closely linked to quality of life. Therefore, I am passionate about helping others journey towards wellness. Our eating is more than calories in and calories burned. Eating is an experience linked with emotion, our beliefs about food, and our calendar. I believe our diets should not be a list of rules but rather based on moderation, variety and balance.