Enhance Your Resilient Diet
Enhance Your Mind-Body Health Through Nutrition
Once you've incorporated the six principles of the Resilient Diet into your daily habits, you may be ready for these more in-depth practices to further enhance your mind-body health through nutrition. There's no need to adopt these suggestions all at once--you can pick and choose the ones that work for you.
Practice 1: Eat more frequent meals and keep portions small.
- Always eat breakfast—after fasting overnight, your brain needs fresh fuel.
- Eat every 4-5 hours throughout the day to keep blood sugar steady.
- Ideal: Eat three meals of 400-600 calories each, along with 2-3 snacks of 100-200 calories each. Have a snack in the late morning and mid-afternoon. You may also want to add a small snack just before bedtime if you eat dinner early or wake at night feeling hungry.
Practice 2: Have a modest amount of protein with each meal and snack.
- Note that some folks may want to avoid protein at...
The Best Brain Food: The Resilient Diet
Adjusting your eating habits is one of the simplest ways to naturally improve your mental health. Because you are already eating and drinking things every day to fuel your body and mind, you don't need to add anything new to your routine. Instead, focus on making changes and adjustments to your diet to ensure you are nourishing your system with foods that promote mental health.
We have created the Resilient Diet to integrate seamlessly into your daily life. It is not a set of restrictive rules or detailed recipes. Instead, the Resilient Diet is made up of six broad guidelines or principles. These principles can guide your nutrition whether you cook for yourself, cook for a family, or don't cook much at all.
PRINCIPLE 1 | Eat whole, natural foods.
Buy unprocessed organic food as much as possible.
PRINCIPLE 2 | Eat a wider variety of foods.
Eat more seasonal and local foods. Discover new kinds of vegetables, grains, meats, nuts, and seeds.
PRINCIPLE 3 | Eat less...
Nourish Your Brain for Better Mental Health
Nourish Your Brain for Better Mental Health: Risk Factors for Nutrient Depletion
Did you know that specific nutritional deficiency may actually cause mental illness or exacerbate existing symptoms? This is because humans require a variety and certain level of basic vitamins, minerals, phytonutrients, and amino acids for proper brain function and to manufacture the necessary neurotransmitter levels (serotonin, dopamine, norepinephrine) to maintain mental health.1,2 Without certain nutrients, it can literally be impossible for us to feel good--both mentally and physically.
You May Be Missing Key Nutrients
Even if you eat a healthy diet, your body may still be missing certain key nutrients. A lot of fruits and vegetables have less nutrition in them today compared to their counterparts grown decades ago. This is mainly due to soil depletion as modern agricultural methods continue to strip nutrients from the soil.3 Prescription medications such as antacids, antibiotics,...
Restorative Yoga Poses to Support Calm, Focus, and Sleep
By, Elly Hollenhorst
200-Hour Yoga Alliance Certified Teacher
Practice this 5-pose restorative yoga sequence to find calm, connect inwards, and refocus. This sequence can be practiced anytime; upon waking, during your lunch break, or before bed.
Props
- A yoga mat or other comfortable surface.
- Pillow or blanket(s).
Instructions
- Once you are comfortable in each posture, close your eyes and focus on your breath.
- Remain as still and unmoving as possible.
- Let gravity do the work. Do not pull your body into the positions.*
- Rest in each pose for 1-5 minutes resulting in a 5-25 minute practice, depending on how much time you have available. It is helpful to use a timer.
*If a posture feels painful, find another position to better suit your body's needs.
Child's Pose
Spread your knees as wide as the mat, bring your big toes to touch. Reach your arms out far in front of you. Rest your forehead on the mat. Let gravity guide your hips towards your heals.
Optional: You can bring a...
How to Eat Healthy: Benefits of a Whole Food Plant-Based Diet
By Elly Hollenhorst
“Eat food, not too much, mostly plants.” -Michael Pollan
Nutrition can be quite confusing, but it doesn’t need to be. Focus on eating a wide variety of whole plant foods and don’t worry about being perfect. The latter advice is key, especially when transitioning from a processed food- or animal product-laden diet to a more health-promoting, plant-based diet--keep yourself successful by celebrating your journey and your progress rather than your perfection. Just as Dr. Henry Emmons recommends to acknowledge your moments of happiness amplify your joy, I can strongly attest to that same principle applying towards acknowledging your feelings of success and pride in your progress.
I believe knowledge is empowerment, and that is no less true for nutrition. Let’s briefly dive into the what and why behind eating plants and provide you with the best scientific resources to make you feel confident on your journey to eating...
Naturally Boost Your Mood and Energy with Food
By Carolyn Denton, MA, LN
“Tell me what you eat and I will tell you who you are.”
-Anthelme Brillat Savarin, 1826
As far back as 1826, Savarin knew “we are what we eat,” and– more specifically– who we become. Functionally speaking, “food is information.”
Foods contain nutrients which provide directions to the systems of the body about how they will function, creating either positive or negative consequences. The nutrients we consume send messages to the brain and body about how it is going to behave. When we think of “food as information,” the focus becomes foods to include rather than foods to exclude.
The body and the mind are a connected, collaborative, community of interdependent systems. For example:
- The nervous system is the place where neurotransmission occurs.
- The digestive system is a community of beneficial bacteria.
- The endocrine system includes all the glands and all the hormones…adaptive and...
Plant-Based Diet for Beginners: Six Easy Tips to Start a More Plant-Based Diet
By Elly Hollenhorst
The days are getting dark and cold. Warm hearty meals may be at the center of your cravings and, trust me, you are not alone. The following tips on how to eat more plant-based this fall will not only satisfy your comfort food craving but nourish your body by helping you succeed in eating more whole foods.
What Is a “Plant-Based” Diet?
The term plant-based has been buzzing around the internet of late and hopefully, we will continue hearing more about it as time passes. A whole food plant-based diet means that the food you consume is centered around an abundant variety of whole grains, vegetables, legumes, beans, fruit, nuts, and seeds while aiming to eat food as close to its whole form as possible (e.g. brown rice vs. white rice), choose organic as much as you can, and avoid processed food.
Whole food plant-based diets have been studied and appear to be among the healthiest ways of eating. Let me put it this way, very few people argue...
Foods that Help You Focus
Food has an amazing ability to affect your mental clarity, mood, memory, and your ability to focus and to feel calm. If you’re looking to boost your focus, one of the places you should start with is what you’re eating. Below are some general suggestions and specific foods that may help you improve your focus.
General Suggestions:
Eat Breakfast. Studies have found that eating breakfast may improve short-term memory and attention. Foods at the top of researchers' brain-fuel list include high-fiber whole grains, protein, dairy, and fruits. Just don't overeat; researchers also found high-calorie breakfasts appear to hinder concentration.
Keep Regular Mealtimes. Your mid-day meal should be the largest if possible with a light meal at supper. Eat moderately, neither fasting nor indulging in large meals.
Relax. Take time to relax after eating. You'll digest better and feel more calm, satisfied, and ready to focus on your next task.
Eat...
The SHARE Model: Five Steps to Restore and Support Your GI Health
If you have gastrointestinal (GI) concerns, consider trying the SHARE Model (below) to ease discomfort and restore more resilient GI health. The Share Model is a modified version of the 5 Rs from The Institute for Functional Medicine.
If you're not sure about your symptoms, visit your doctor and then visit the Natural Digestion section for more information and support as you work to improve your GI health.
Visit the Foundations category to learn more about the Resilient Diet.
There are some basic GI health supplements from Resilient Remedies that can help you as you implement SHARE. See below for these supports.
The Benefits of Family Meals & Five Tips to Make Them Happen
By Erin Erickson, DNP, MPH, MA
Erin is a nurse practitioner dual certified in family practice and women’s health and currently sees patients at Minnesota Personalized Medicine. She is also Co-Owner and Co-Founder of Mom Enough®, an evidence-based parenting blog.
Dear busy families with kids:
- Do you ever wonder if it’s really worth the effort to have a regular family meal?
- After your hard work in the kitchen, are your children done eating within 5 minutes of the food hitting the table and begging to leave?
If you can relate, know that you're not alone. Also know that in spite of what might feel like a futile effort, the time spent on meals is well worth it.
Before I dive into the strategies of making family meals happen, I’d like to invite you to join my family for dinner. The five of us sit on little stools, squished around a too-small table in a too-small kitchen not made for “eating in.”
My oldest son stands over his food, adding...