Reflected Wellness cares about both your mental wellness and physical being. Planning and preparing meals can help your mental health by decreasing anxiety regarding what you will eat. How often have you been stressed after work and have no idea what you will make for dinner, only to grab fast food on the way home? Dialing in on specific building blocks to boost serotonin can also help boost your mood! Certain foods have been shown to have a positive impact on mental health. Incorporating these into your diet can help improve mood, cognitive function, and overall well-being. Here are some examples of healthy foods you can include in your meal prep:
Fatty Fish: Rich in omega-3 fatty acids, which are linked to a lower risk of depression and improved brain function. Examples include salmon, mackerel, and sardines.
Leafy Greens: Vegetables like spinach, kale, and Swiss chard are high in vitamins and minerals that support brain health and mood regulation.
Berries: Blueberries, strawberries, and raspberries are rich in antioxidants, which can help reduce inflammation and oxidative stress in the brain.
Nuts and Seeds: These contain healthy fats, antioxidants, and important nutrients like magnesium and vitamin E, which support brain health. Walnuts, almonds, and flaxseeds are great choices.
Whole Grains: Foods like oats, brown rice, and quinoa help maintain stable blood sugar levels, which can positively affect mood and energy levels.
Fermented Foods: Yogurt, kefir, sauerkraut, and kimchi contain probiotics that support gut health, which is increasingly linked to mental health.
Dark Chocolate: Contains flavonoids, caffeine, and other compounds that can enhance mood and cognitive function. Just be sure to choose dark chocolate with a high cocoa content.
Avocado: Provides healthy fats and various nutrients that support brain function and mood stability.
Turmeric: Contains curcumin, which has anti-inflammatory and antioxidant properties that can benefit mental health.
Green Tea: Rich in L-theanine and antioxidants, which can promote relaxation and improve focus.
How can meal prepping help your physical health? Planning and preparing ahead can help you make better food choices. It can help you stay within your total calorie count or macros. This will help you keep on track and work hard towards achieving your goals for weight loss or maintenance. There's a reason they say abs are made in the kitchen! When you are achieving your physical goals and improving physical health, that improves mental health as well. It is a win – win.
At Reflected Wellness our nurse practitioners care about your whole health! We want to give you sustainable guidance to help you achieve your mental and physical health goals. Meal prepping can take a bit of time initially, but it quickly becomes a smooth routine and can save you a lot of time during the week. Time saved is less stress!
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