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,...

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...

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:

1. Do you ever wonder if it’s really worth the effort to have a regular family meal?
2. 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...

Last month's theme aimed at waking up your senses so you can feel more grounded, focused, and in balance. This month, the availability of so many fresh fruits and vegetables will serve as inspiration to eat a wider variety of foods that come with the season and that nourish your body, mind, and heart. 

With this in mind, the intention this month is: 

Eat Fresh

Here are two strategies to focus on:

Connect to Fresh

• Why: Incorporating more fresh foods into your diet is great for every aspect of your system. Further, when you start with fresh food (vs. already prepared), you may find yourself connecting more deeply to your food. This connection matters as it can help you eat more in tune with what your system really needs. 
• Specific action: Get to the source of your food. This may mean that you visit a farmers market twice this month, join a CSA, start a windowsill garden, or just do a bit more grocery shopping and cooking. 

Add...