What’s for Dinner Tonight! Mental Healthy Meal #WMHD14 #MentalHealth #Recipe
Mental Healthy Eating!
“There’s a two-way street between what’s going on in the gut and what’s going on in the brain,”
—Linda A. Lee, director of the Johns Hopkins Integrative Medicine and Digestive Center
As we discussed yesterday in my Monday’s initial post, eating your way to being healthy is not just for the body but for the brain too. It is much easier and has so many other benefits other than mental health. For me the other benefits are just icing on the cake. Suffering from an auto-immune disorder, hypoglycemia, elevated cholesterol which shocked me at my last visit. My Good cholesterol is really high but the bad one is not so hot. I talked to the doctor about why since I eat what I do and we did a little digging. It seems (looking around) when I got really sick last year I started slacking. I did not insist on the little added snacks I had in the house all the time, such as my sardines, blueberries, my walnuts and sunflower seeds, etc. I had over simplified and was not doubling up. Because of my poor health I was even more depressed than usual. I realized I needed to get back on this diet pronto, and I know I need it after this last week from hell.
Before I continue I want to give you a disclaimer to pay attention too:
This blog series contains general information about certain medical and mental conditions, nutrition, health and diets. The information is not advice and should not be treated as such. Any and all changes which can affect your health should be gone over with your doctor. Never take one persons advice. My information has come from hours of research over the last few years and can be backed up by several medical journals and studies. I try and link back to original articles when I can but sometimes it can read anecdotal. Because of this I not only encourage but insist before you adjust anything that could drastically change how you are functioning on a day to day basis you, again, call your doctor and discuss it. Also, check out what I say! Please correct me if I am wrong. Add more info if you seem fit, this is for everyone including me!
Blogging for Mental Health has always been something I do. I love it, it is therapeutic and when I had my Bipolar Awareness blog I used to do at least 20 hours of research weekly on alternative or added ways to bulk up my walls to protect me from myself and my bipolarism. I have been slacking and it shows.
Winter may not be the usual time to start new things but in Alaska spring time is usually dealing with mud and mosquito hatchlings, so personal growth for this Alaskan is going to be my proactive “I love me” project for the winter. As I mentioned yesterday I have a challenge for all of you. Right now the blog (which is part of Cabin Goddess) has been set up as well as the Facebook page. As it stands the challenge is going to be for four weeks and I know you will feel a marked difference within the day. Here is how I know.
Yesterday I woke up cycling, as in rapid. Up, down, sideways… homicidal, suicidal, depressed, laughing mania, angry and wretched…Basically all over the place. It also left me feeling out of touch with reality. Let me tell you, for someone whose definition of rapid cycling was when I went up and down over a week period or perhaps just one up and down a day? Woah did I get knocked for a loop. For those who are friends of mine on Facebook, you all have seen just how messed up it has been.
For a mood disorder like depression there are at are easily thousands of roads of risks that contribute to this. Addictive behaviors, bad relationships, history of child abuse, a thyroid disorder, or a brand new baby. For folks like myself who are bipolar and also suffer from PTSD there are other things we have to consider. As mentioned numerous times I rid myself of meds and started eating right about four years ago. I managed to lose weight, become stable and no longer feel the need to abuse any substance, including plastic. The thing is there is not just one factor which you can target to say, “Hey! that is all I need!”. AGAIN, it needs to be stated I am not saying get off your medication, DO NOT do ANYTHING medically without consulting your physician.
There is never one thing, it is always about creating that perfect storm. Diet, medication, therapy, exercise and coping skills. Prioritize what you think you need. For me? Happiness has always been found in food. I realize this is not something that is suppose to be healthy, but I believe you can still be happy, still create all those comfort dishes and even more amazing foods and keep it real without inhaling a Big Mac. Think about it for a minute. You can drink yourself silly to lose yourself from all the shitty things going on in your head, and the next day you are sick, it takes three days for you to recover, you are even more depressed and what happens? You end up doing it again and beating yourself up for doing it. Instead when you feel shitty go buy some nice ingredients (or look in the cupboards) and do a little Googling and find the foods deemed “happy healthy foods” and make a dish.
Today I am going to share a recipe from the newly trending New Nordic Diet. Thing is, I have been eating like a Nord for all my life being that I was raised in a Scandahoovian family. Most of my family is heart happy and healthy. Lots of fish (salmon mainly), fresh fruits and berries, all the things we talked about in yesterdays post. Specifically focusing on these foods:
Nordic Diet Food List
|Fruits, berries, vegetables
||Blueberry, lingonberry, apple, pear, prune, cabbage, cauliflower, Brussels sprouts, broccoli, fennel, spinach, onion, leek, kale, sugar peas, turnip, carrot, parsnip, beetroot
||Brown beans, yellow and green peas
|Meat and poultry
||Beef, pork, lamb, reindeer and sausage, chicken and turkey
||Low fat milk, fermented milk, cheese (less than 17 percent)
||Herring, mackerel, salmon, and a selection of white fish
|Cereals and seeds
||Whole grain rye and wheat breads low in sodium. Oat bran rusks, muesli, oatmeal, barley flakes, whole grain pastas, pearled barley and oat instead of rice. Seeds such as linseed, psyllium and sunflower seeds
|Fats and oil
||Vegetable oils such as sunflower, linseed and rapeseed oil; vegetable low fat spread and vegetable liquid margarine
|Herbs, spices and beverages
||Parsley, dill, mustard, horseradish, vinaigrette, all spices, soy sauce, oat-based non-dairy creamer, potato starch, yeast, low sodium salt, tea, coffee, fruit or vegetable juices
Read more about the diet: Nordic Diet – Food List, Benefits and Recipes
Norwegian Style Salmon Fillets with Asparagus
- 2 each 5-6 oz Salmon Fillets
- 2 TBSP Butter
- 2 Sprigs of Tarragon
- ½ Lemon
- ½ lb asparagus
- 1½ TBSP extra virgin olive oil
- fresh cracked pepper
- Preheat oven to 375°F.
- Cut lemon into slices.
- Place a 12” square piece of foil on flat surface.
- Lightly butter center of foil. (or brush with canola oil)
- If you like, heat up your grill and sear your salmon flesh to give it a nice rich addition of flavor. I usually do 30 seconds each side.
- Place 1 fillet of salmon in center and season with fresh ground sea salt and ground pepper.
- Top salmon with a piece of butter, sprig of tarragon, and slice of lemon.
- Bring the foil together on both sides. Fold the remaining sides over to create a nice sealed package. (this is also great on the grill or in the campfire in summer).
- Bake foil packages for 12–15 minutes, or to desired temp (I like my salmon moist medium so I cook it about 13 minutes)
- Arrange asparagus in single layer in casserole dish. (or layer it on top of a double layered foil for the grill).
- Drizzle with olive oil and season with fresh ground sea salt and ground pepper.
- Bake asparagus for 10–12 minutes. Finish under broiler for additional 2 minutes if desired.
Serve with lemon–olive oil crushed boiled potatoes.
Throw a handful of black berries on top of the salmon for an extra bonus treat to really make your brain and belly happy!
How about a book? This is a great book my mom said she had and loves. Looking at it, it is NOT just a cookbook! Enjoy guys!
The Nordic Diet
by Trina Hahnemann
Published by Skyhorse Publishing, Inc.
Genres: Diet & Nutrition, Diets, Health & Fitness, Healthy Living, Holism, MEDICAL, Preventive Medicine, Reference
Amazon • • Goodreads •
The Nordic Diet is all about eating locally sourced seasonal ingredients in a balanced diet of protein, carbohydrates, and beneficial fats. The traditional diet of Northern Europe emphasizes quality homemade and homegrown food—with an attempt at moving away from processed foods—and consists of a wide variety of grains, berries, vegetables, fish, poultry, and game meats. Not only is a Nordic diet comparable in terms of nutrition to the celebrated Mediterranean diet, but it also provides an easy plan for eco-friendly eating.
This soulful book includes the elements, ingredients, and basic philosophy of eating a Nordic diet with information on the nutritious benefits of each ingredient. It boasts seventy-five delicious and healthy recipes—from breakfast smoothies and cold cucumber soup to venison stew and raspberry lime sorbet—and teaches you how to incorporate the principles of the Nordic diet into your everyday cooking routine.