1.1 Properly Prepared, Whole Food, Nutrient Dense Diet & Mental Wellness

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1 1.1 Properly Prepared, Whole Food, Nutrient Dense Diet & Mental Wellness By Brenda Baran, BA (Chemistry), NTP (Please note: Links are not active in PDF) Did You Know? 1. The Standard American Diet (SAD) includes fast foods, processed foods, fake foods and microwaved foods which can lead to various imbalances including hormonal, and nutritional imbalances 2. Fake foods, or man made foods, are loaded with with additives that are known to be toxins to the body including MSG and artificial sweeteners 3. Most conventional meats are teaming with steroids and antibiotics 4. Conventional milk is full of hormones and chemically altered 5. Some commercially grown oranges contain no vitamin C 6. Farming methods used have a HUGE impact on the nutrient content in produce This Lesson Includes: 1. How Diet Is Important For Mental Wellness 2. What Exactly Are Neurotransmitters

2 3. What A Properly Prepared, Whole Food, Nutrient Dense Diet Consists Of 4. The Six Classes Of Nutrients Including Their Roles And Sources For Them 5. Steps For Getting Started 6. Book Recommendations 7. Whole Food Resources How Diet Is Important For Mental Wellness Many mental health concerns are related to or are a result of nutritional imbalances in the body. The imbalances could be either too much of certain nutrients or a deficiency. We get these nutrients from the foods that we eat. Nutrients including vitamins, minerals, proteins, fats, enzymes, etc. all impact the body s level of neurotransmitters. If we do not consume nutrient dense whole foods, then the body will not have the building blocks necessary to produce the neurotransmitters we need. Imbalances in neurotransmitters lead to a variety of mental health concerns including anger, depression, hyperactivity, drug, alcohol and sugar addiction, anxiety and more. What Exactly Are Neurotransmitters Neurotransmitters are molecules that relay signals between nerve cells or neurons in our brain. This allows for information to be communicated throughout the brain and body. Imbalances in neurotransmitters can lead to a variety of issues some of which include mental health issues. Different types of molecules can act as neurotransmitters. Some of these include plain amino acids, monoamines or modified amino acids, proteins or peptides which are chains of amino acids and more which can also include inorganic chemicals. Amino acids are the building blocks of proteins therefore

3 foods dense in protein are very important for the production and balance of neurotransmitters. The most common talked about neurotransmitters include serotonin, GABA, and catacholamines including dopamine, neuroepinephrine, and epinephrine. What Does A Properly Prepared, Whole Food, Nutrient Dense Diet Consist Of There are so many diets out there! It is hard to know which one is best. I will review the six classes of nutrients, and explain some of the roles they play in our body including those related to mental health, and what foods are the best sources for them. Articles & Posts On What A Properly Prepared, Whole Food, Nutrient Dense Diet Consists Of: The Basics Of A Whole Food, Nutrient Dense Diet, Nutrition 101, What Is Real Food The Six Classes Of Nutrients Macronutrients 1. Water 2. Carbohydrates 3. Proteins 4. Fats Micronutrients 5. Vitamins

4 6. Minerals Let s briefly go over some of the roles they play in our body including those related to mental health, and what foods are the best sources for them. Roles of Water: 1. Improves oxygen delivery to our cells 2. Aids in waste removal 3. Improves cell to cell communication (including neuron communication) 4. Absorbs shock to joints and organs 5. Contributes to Mood: Transports nutrients within our body including neurotransmitters and hormones which both affect our mental health Sources of Water: The body can produce 8% of our needed water supply itself. The remaining 92% must be ingested. I personally avoid tap water because of its fluoride, chlorine, and traces of pharmaceutical drugs. I like to drink filtered spring water, which is rich in minerals. I don t recommend distilled water nor reverse osmosis water because it is stripped of its minerals and can potentially throw off electrolyte balance. Articles & Posts On Water: The Role Of Water In The Body

5 Roles of Carbohydrates: 1. Provide a source of fiber 2. Quick source of energy for the muscles 3. Along with fats and proteins, carbohydrates help lubricate our joints and promote growth of body tissues 4. Contribute to Mood: Quick source of energy for the brain Sources of Carbohydrates: Consumption should be of only unrefined carbohydrates and the majority should be complex carbohydrates. Unrefined means the way the carbohydrate occurs in nature an example would be raw honey, not processed in any way. Complex carbohydrates include vegetables, whole grains, and legumes. It is important to properly prepare your grains and legumes by soaking or sprouting them before cooking. This rids these foods of enzyme inhibitors making the nutrients within them easier to absorb. Consumption of refined carbohydrates and sugars has been shown to deplete various nutrients and can lead to depression. Articles & Posts on Carbohydrates: Greens Glorious Greens, Soaking & Sprouting Grains Nuts & Seeds Roles of Proteins: Proteins are very important as they make up many, many molecules in our body, which are necessary for life, some of which are listed below

6 1. Enzymes are important in all metabolic reactions that occur in our body 2. Antibodies are necessary for immune function 3. Hormones regulate many functions in our body 4. Hemoglobin carries oxygen in our blood stream Specific Roles of Proteins Related to Mental Health As you might have noticed from above, the proper balance of neurotransmitters relies heavily upon the consumption of proteins, which are chains of amino acids. When we consume proteins our body digests them and breaks them down into amino acids, which it can use individually or rearrange to make other proteins. As mentioned above plain amino acids, modified amino acids, and chains of amino acids can all act as neurotransmitters. Articles & Posts On Proteins: Choosing Healthy Meat, Dairy & Seafood Sources of Proteins: Good sources of proteins include naturally raised animals like pasture raised chicken & grass fed beef, raw whole dairy products from grass fed animals including cows and goats, wild caught seafood, and properly prepared soaked and sprouted legumes. Online sources include pasture raised chicken, grass- fed beef, grass- fed lamb, grass- fed bison, seafood, also check out US Wellness Meats. Local health food stores, and food co- ops usually carry organic, grass- fed, and pasture raised meats Whole Foods Market and Trader Joe's definitely do.

7 Roles of Fats: 1. Required for the absorption of the fat soluble vitamins A, D, E and K 2. Slow down absorption (it is a good idea to pair a fat with a simple carbohydrate to avoid blood sugar dysregulation) 3. Provide a source of energy and aid in energy regulation 4. Satiate the body 5. Contribute to mood: Satiate our brain; brain is primarily made of fatty acids; fatty acids are need to create neurotransmitters, cholesterol, found in animal fat, is a precursor to every steroid hormone in our body including all our sex hormones Sources of Fats: A good rule of thumb is to have about 30% of your daily calorie intake come from good quality fats. A balance of all fats is important including omegas 3, 6, 9 and saturated fats. A good source of omega 3 fatty acids, as many of you probably already know, is fish. Many nuts and seeds are rich in omegas 3, 6, and 9, make sure you soak your nuts and seeds before consumption, as this aids in nutrient absorption and digestion. Good sources of saturated fats include cold pressed coconut oil, grass fed butter, and other animal fats from pasture raised, grass fed animals. Online sources include grass- fed butter, coconut oil, tallow & duck fat. Local health food stores, and food co- ops usually carry organic, grass- fed, and pasture raised animal fats Whole Foods Market and Trader Joe's definitely do, they also carry cold pressed coconut oil. Articles & Posts On Fats: What Are Healthy Fats?, What Are Healthy

8 Cooking Oil/Fats?, What Fats Should You Be Consuming Roles of Vitamins: 1. Function as coenzymes in metabolic reactions 2. Are essential for growth and vitality 3. Helpful in digestion and elimination 4. Needed for immunity 5. Contribute to mood: Deficiencies can lead to a variety of disorders including mood issues; depression for example can be a result of vitamin deficiencies of biotin (B7), folic acid, pyridoxine (B6), riboflavin (B2), thiamin (B1), cobalamin (B12), or vitamin C Sources of Vitamins The best sources of vitamins are properly prepared, whole foods. It is important to incorporate raw foods into your diet. Make sure about 50% of your food is not cooked. Fresh leafy greens and veggies are very important. Organic and sustainably farmed veggies are best as they come from more nutrient rich soils therefore making them more nutrient dense themselves. Roles of Minerals: 1. Maintain ph balance in the body 2. Contract and relax muscles

9 3. Facilitate the transfer of nutrients across the cell membrane 4. Provide structural and functional support 5. Contribute to mood: Act as cofactors for enzyme reactions including neurotransmitter function, activate sympathetic and parasympathetic autonomic nervous system which affect our mood and mental state; mineral imbalances of calcium, copper, iron, magnesium, or potassium can lead to depression, excesses of magnesium or vanadium can lead to depression; lithium or rubidium can act as a nutritional antidepressant Sources of Minerals: Mineral rich foods include, you guessed it, properly prepared, whole foods. Including mineral rich bone broth, unrefined salts (Himalayan salt is an example), veggies, and mineral rich water like natural spring water. Again, organic and sustainably farmed veggies are best as they come from more mineral rich soils. Articles & Posts On Minerals: Moody Minerals, Roles Of Minerals In The Body, Factors That Deplete Minerals From The Body Specific Nutrient Dense Foods Fermented Foods: I also want to note that probiotic rich fermented foods should be a staple in a nutrient dense, whole food diet. Fermented foods make the nutrients in the food more bio- available, this means making the nutrients more easily absorbed by the body. Fermented veggies are rich in minerals, vitamins, and complex carbohydrates; fermented dairy products are rich in good quality fats and proteins.

10 Articles & Posts On Fermented Foods: The Health Benefits Of Fermented Foods, List Of Fermented Foods Bone Broth: Bone broth is known to be a very powerful gut healing, nutrient dense tonic, which is loaded with minerals and healthy fats. Articles & Posts On Bone Broth: Bone Broth Nutritional Facts & Benefits, The Health Benefits Of Bone Broth Organ Meats: Organ meats are an extremely nutrient dense food teaming with minerals, vitamins (especially B vitamins), healthy fats, and proteins. Articles & Posts On Organ Meats: Why Everyone Should Be Eating Organ Meats Conclusion A properly prepared, whole food, nutrient dense diet includes incorporating a balance of all the macro- nutrients, water, carbohydrates, proteins, and fats. A good rule of thumb is to start off with 40% carbohydrates (mostly veggies, which are complex carbohydrates), 30% proteins, and 30% fats per meal. Making sure they are all unrefined, nutrient dense, whole food sources as listed above in their corresponding sections. The micro- nutrients vitamins and minerals, will be taken care of, in most cases, if you have a healthy digestive system and are consuming properly prepared, whole food, nutrient dense whole foods. Ensuring to get your foods from sustainable farming methods is a sure way to go. It is also important to make sure that not all of the food you consume is cooked. 50% of the foods in your diet should be raw. Many vitamins, and enzymes are altered by heat.

11 Steps For Getting Started Sometimes changing your diet can seem overwhelming, but it can be fairly easy if you start gradually! Start by changing one thing at a time. Once you have that down then change something else. If you keep doing this eventually you will be eating a properly prepared, whole food, nutrient dense diet as described above! Below are some ideas on how to get started with the process. 1. Make sure you are properly hydrated, drink good quality water like filtered spring water, drink about half your body weight in ounces 2. Eat more vegetables (vegetables are complex carbohydrates), try to buy organic, sustainably farmed produce, make sure 50% of the veggies you consume are raw 3. Avoid simple carbohydrates and refined carbohydrates like white breads, pastas, crackers, cookies 4. Start incorporating good quality protein as much as possible, try to by organic, grass- fed, pasture raised animal products including meat, dairy, and eggs to limit exposure to chemical toxins including hormones and antibiotics 5. Avoid highly processed or packaged meats, meats that contain added fillers including hydrolyzed protein, and soy products 6. Eat only clean fats from organic, grass- fed, pasture raised animals, animals store their toxins in their fats; Start using cold- pressed coconut oil for cooking in place of refined vegetable oils 7. Avoid deep fried foods, trans- fats, partially hydrogenated and

12 hydrogenated fats and oils 8. Use natural sweeteners like raw honey and grade B (less refined, more nutrient dense) maple syrup in place of refined sugars 9. Avoid refined sugars like high fructose corn syrup, refined honey, refined maple syrup, agave nectar, white granulated sugar 10. Learn more about what sweeteners you should use 11. Avoid chemical food additives (Examples include: MSG, artificial sweeteners, food coloring, anti- caking agents, thickeners, high fructose corn syrup, "natural flavors" a cover up on the ingredient list, etc.) 12. Learn more about food additives here: The Unhealthy Truth: One Mother's Shocking Investigation into the Dangers of America's Food Supply- - and What Every Family Can Do to Protect Itself 13. Eat in a relaxed state and make sure to chew thoroughly, this will aid digestion Whole Food Book Recommendations

13 Whole Food Recipe Book Recommendations Divine Dinners: Gluten- free, Nourishing, Family- friendly meals (e- book) by Lydia Joy Shatney The Naked Foods Cookbook by Margaret Floyd Lisa s Counter Culture (e- book) by Lisa Herndon Broth Elixir of Life (e- book) by Patricia Lacoss- Arnold Whole Food Resources The Weston A. Price Foundation WPF Shopping Guide Find A CSA In Your Area. Here are the basics: A farmer offers a certain number of "shares" to the public. Typically the share consists of a box of vegetables, but other farm products may be included. Interested consumers purchase a share (aka a "membership" or a "subscription") and in return receive a box (bag, basket) of seasonal produce each week throughout the farming season." Find A Local farmers market at farms/ Now...we would love to hear from you! Application is powerful, so let us know on the Facebook group what insights you have gained, what comments you might have for the instructors and the ways in which you applied this lesson. Thanks!

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