I’m very excited to announce my first nutrition workshop in 2020! Throughout the upcoming year, I’ll be offering a series of workshops that will describe the connection between nutrition and mental health. This month I’ll be kicking it off with my first installment focusing on the mental health benefits of plant-based foods.
Speaking of Plant Power, here is a basic formula you can use to make delicious and inexpensive plant-based meals at home! These bowls are packed with energy from protein, carbohydrates and fat, along with plenty of fiber, vitamins, and minerals.
One very basic and important role of nutrition in mental health management is supplying our brains with a constant and steady source of energy throughout the day. Our brains need about 450 calories per day just to perform basic functions with glucose being the brain’s preferred source of fuel. When our blood sugar gets too low or too high, the very first symptoms are usually related to our general mood and mental outlook (ex: irritability or “hanger”, brain fog, fatigue), which is an indicator of just how sensitive our brains are to what we put in our bodies!
Easy Plant Bowls
Base: 1 cup green leafy vegetable of choice (options: shredded lettuce, kale, arugula, mixed greens, broccoli slaw). Add dressing to your grains before you put your other toppings in the bowl to avoid them being dry and boring. Adding a source of fat will also improve your body’s absorption of the fat-soluble vitamins present in your greens.
Grain: 1 cup cooked grain of choice (my favorites are quinoa which is a complete protein, and wild rice which contains more protein and minerals than white or brown rice).
Legume: 1/2 cup cooked legumes; options: chickpeas (tip – season and roast chickpeas at 350 for 20 minutes to make them flavorful and crispy), lentils, black beans
More vegetables: add at least one-half cup of one or more additional vegetables to your bowl. Options – shredded carrots, roasted mushrooms, cucumbers, broccoli, peppers, etc.
Healthy Fats: Options include nuts, seeds, olive oil, avocado
Ferments: 2 tablespoons of fermented vegetables. I love Farmhouse Culture products or locally made HEX Ferments.
Combine everything in a bowl and you’ll wind up with something that looks like this!
Want to learn more about how you can optimize your mental wellness with me through nutrition and lifestyle? Check out the clinical nutrition services I offer at Terra Counseling and Consulting.