Many people don’t seem to be aware that good nutrition is essential not only for our physical health but also for our mental health. Nature provided us with the right kinds of foods in order for us to be physically and mentally healthy. But the food we eat today is very different and much of it isn’t even what our body “recognizes” as food: from the way it is grown with all the pesticides and herbicides, to the way it is harvested, then processed, packed with preservatives, refined sugar, processed salt, artificial colorings, taste enhancers, monosodium glutamate and more. All these unnatural chemicals influence both our physical and mental health.
In my counseling practice I have noticed that as people shift from a mostly processed diet to one including more fresh natural foods, their happiness and ability to enjoy life increases.
Research shows that people who report some level of mental health problem eat fewer healthy foods and more unhealthy ready-made, processed foods.
As you might already know I believe in putting the focus on the healthy foods and crowding out the unhealthy ones, step by step, without being extreme and while having lots of fun and enjoyment in the process.
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Here are a few foods you may choose to add in, to obtain a life of happiness and good mental health:
1. Lots of fruits and vegetables - all loaded with nutrients and mood boosting minerals and vitamins.
2. Especially eat leafy greens - (coriander, parsley, mint, spinach, kale, broccoli…) which are loaded with vitamins, minerals, and give us a boost in both our energy and our mood. Green leaves have a very long list of health benefits. One of the benefits is that they are alkalizing. When your body is slightly alkalized you will have way more energy and happiness then if you are acidic. They also support a healthy intestinal flora. When our digestion is right we will also be healthier mentally. 95% of serotonin (the good mood chemical) is found in the gastro intestinal track.
3. Whole grains - instead of eating processed foods, simple carbs (pasta, white bread, white rice, potatoes) which turn into sugar very quickly and put both our blood sugar levels and our mood on a roller coaster, eat complex carbs (whole grains: brown rice, quinoa, buckwheat) which keep our blood sugar stable, keep us full longer and keep our mood balanced.
4. Essential fats – Omega 3 fatty acids - found in fish. It is very important to give our brain the right kind of oil. Studies suggest that taking omega 3 oil is beneficial against many illnesses, especially in reducing symptoms of depression, aid in focus and memory, and more. You could try an omega 3 supplement (make sure you choose one that is purified from heavy metals and has a high percentage of EPA and DHA per capsule). The amount of EPA and DHA can vary from 200-700 mg. Vegan foods with Omega 3 fatty acids: hemp seeds, chia seeds, walnuts, flax.
5. Add superfoods to your diet!! Here are a few suggestions:
1. Lots of fruits and vegetables - all loaded with nutrients and mood boosting minerals and vitamins.
2. Especially eat leafy greens - (coriander, parsley, mint, spinach, kale, broccoli…) which are loaded with vitamins, minerals, and give us a boost in both our energy and our mood. Green leaves have a very long list of health benefits. One of the benefits is that they are alkalizing. When your body is slightly alkalized you will have way more energy and happiness then if you are acidic. They also support a healthy intestinal flora. When our digestion is right we will also be healthier mentally. 95% of serotonin (the good mood chemical) is found in the gastro intestinal track. 3. Whole grains - instead of eating processed foods, simple carbs (pasta, white bread, white rice, potatoes) which turn into sugar very quickly and put both our blood sugar levels and our mood on a roller coaster, eat complex carbs (whole grains: brown rice, quinoa, buckwheat) which keep our blood sugar stable, keep us full longer and keep our mood balanced.
4. Essential fats – Omega 3 fatty acids - found in fish. It is very important to give our brain the right kind of oil. Studies suggest that taking omega 3 oil is beneficial against many illnesses, especially in reducing symptoms of depression, aid in focus and memory, and more. You could try an omega 3 supplement (make sure you choose one that is purified from heavy metals and has a high percentage of EPA and DHA per capsule). The amount of EPA and DHA can vary from 200-700 mg. Vegan foods with Omega 3 fatty acids: hemp seeds, chia seeds, walnuts, flax.
5. Add superfoods to your diet!! Here are a few suggestions:
Cacao
The bean\seed of the cacao fruit. Cacao has theobromine, a mild stimulant which can boost our energy and mood. NO WONDER we all love chocolate! Cacao also has the ability to increase levels of Serotonin, Dopamine and Phenyl ethylamine in the brain, the antidepressant chemicals.
The bean\seed of the cacao fruit. Cacao has theobromine, a mild stimulant which can boost our energy and mood. NO WONDER we all love chocolate! Cacao also has the ability to increase levels of Serotonin, Dopamine and Phenyl ethylamine in the brain, the antidepressant chemicals.
Maca
A root vegetable from Peru and Bolivia, taken for centuries, to enhance stamina, endurance, assist in fertility and also known to be an antidepressant and mood enhancer.
Add superfoods to your breakfast!
Make a smoothie with superfoods and green leaves and see how your mood
and energy lift naturally.
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Recipe of the Month
My mother-in-law’s amazing Spelt Bread
(yeast free)
Ever since I came into the Irish Russell family I have been eating this healthy
Irish soda bread. Colette bakes 3 huge loaves once a week. I have been nagging her for awhile to
get the recipe. So here it is. She doesn’t know the exact amounts, since she just throws it all
in…so these are our best estimations. I have added a few healthy notes near some of the ingredients, which you could
substitute.
Ingredients:
500g white spelt flour
375g whole spelt flour
125g bran
1 heaping teaspoon baking soda (here in Ireland it’s called bread soda)
1 teaspoon salt (Himalayan sea salt)
1 teaspoon sugar (organic cane sugar)
70g butter (you could probably try coconut oil)
600ml milk (try almond milk)
Method:
mix all dry ingredients in a large bowl
break in the butter (or coconut oil)
make a hole in the middle
pour in almost all the milk
mix until combines
add more milk if needed
knead on flour board
make a big loaf and mark a cross in the middle (so you can cut the loaf into quarters after baked, and freeze) or make any other shape
place on floured baking tray
bake for 40 min at 200C
It may seem like a lot of work but it actually is very easy.
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Interview With Me On Mental Health
92.5 FM Peace of Mind, Dublin
I was interviewed here in Ireland on a 48 hour radiothon on mental health.
Michael Ryan and I spoke about the nutrition connection.
Click to listen to the interview. I'm on at minute 10:30.
Wishing us all a Happy April!
.jpg)
Interview With Me On Mental Health
92.5 FM Peace of Mind, Dublin
I was interviewed here in Ireland on a 48 hour radiothon on mental health.
Michael Ryan and I spoke about the nutrition connection.
Click to listen to the interview. I'm on at minute 10:30.
Wishing us all a Happy April!
---------------------------------------------------
Bulletin Board
Order SuperLife's SuperFood Products
(a blend of green superfoods with cacao and maca)
Alkalize your body
Balance your thyroid
Overcome you sugar cravings
Balance your thyroid
Overcome you sugar cravings
Hebrew site
(New special prices for Israel, now 125 INS - including the shipping)
(New special prices for Israel, now 125 INS - including the shipping)
---------------------------------
IN DUBLIN
Healthy Eating and Weight Loss Workshop
Sunday 13th of April at 12 pm - 3 pm
Above KC Peaches Cafe on Dame Street
(Entrance is blue door at side of café, on the 3rd floor)
Do you want to have more energy?
Do you get the 3 o’clock slump?
Do you feel you have no time to cook?
Are you addicted to sweets or sugar?
Do you have unhealthy eating habits?
Would you like to lose weight?
In this one day workshop I will explain my unique system for obtaining your natural health without willpower, dieting or counting calories.
To secure a place and more information please contact me on:
talyalewin@gmail.com or 085-1780368
Cost: €60
---------------------------------
Your Health Counseling Programme for a Life of Good Health
If you want to have more ENERGY
If you would like to fight SUGAR cravings
…I promise: No diet mentality, No guilt, No counting calories.
Please contact me to schedule a Nutrition Consultation
and we will see how we can work together to help you have the life you deserve!
click here to take the first step
Please contact me to schedule a Nutrition Consultation
and we will see how we can work together to help you have the life you deserve!
click here to take the first step
Teaching the Future of Nutrition
Are you ready to transform your mind, body and career with a
world-class education that supports you on every level?
As you know, I'm a graduate of the world's largest nutrition school,
The Institute for Integrative Nutrition…
They now offer a long distance program.
click to get started
click to find out more (scroll down)
If you have any questions please call me or write to:
talyalewin@gmail.com
It changed my life and health, and maybe it will change yours!
---------------------------------
Thank you for reading this newsletter!
I would love to hear your comments and questions.
If you have any comments, ideas or anything you would like to share, please post them at the bottom of this newsletter where it says תגובות - responses
It's interactive so we can all be involved.
Forward to a Friend
It's such a pleasure to help those closest to us become happier and healthier.
Please forward to friends, family members or colleagues, to whomever might be interested and inspired by it.
Before printing, please think of our planet...
The Institute for Integrative Nutrition…
They now offer a long distance program.
click to get started
click to find out more (scroll down)
If you have any questions please call me or write to:
talyalewin@gmail.com
It changed my life and health, and maybe it will change yours!
---------------------------------
Thank you for reading this newsletter!
I would love to hear your comments and questions.
If you have any comments, ideas or anything you would like to share, please post them at the bottom of this newsletter where it says תגובות - responses
It's interactive so we can all be involved.
Forward to a Friend
It's such a pleasure to help those closest to us become happier and healthier.
Please forward to friends, family members or colleagues, to whomever might be interested and inspired by it.
Before printing, please think of our planet...
.jpg)