Week 3 - Mind & Mood Tips

Wellness is nothing more than small daily choices that lead up to lifelong, very big changes.

These tips are simple, doable, affordable and absolutely life-altering when all combined.


1. Eat for Your Hormone Health

Most of us don’t consider our hormones when we plan out a meal or grab something to eat — but we should.

Our hormones completely control how we feel, act, think, and even how we treat others. And guess what controls our hormones for the most part? Aside from sleep and our lifestyle, our diets do.

Though rest, stress management and staying active play a part, nothing acts like directions for your cells the way your food does. Certain foods can disrupt hormonal function and possibly even lead to mood disorders, anxiety, or depression.

Some of the most common foods to avoid are processed foods and sugar. Processed foods and sugar upset insulin levels and can interfere with optimal hormone function as well.

Eat whole and unprocessed foods whenever possible. Nuts, seeds, leafy greens, vegetables and fruits are some of the best foods you can give your brain on an ongoing basis.


2. Do Something You Love Every Single Day

This can be as small as cooking your favorite breakfast, taking part in a local event, participating in a favorite hobby or anything else that you just truly love.

Doing something small for yourself every day is a great way to enhance serotonin levels in the body to raise those feel-good hormones on a regular basis.


3. Eat Magnesium-Rich Foods

Magnesium is the anti-stress hormone, and it offers a host of other benefits for your body.

Plant-based foods are rich in magnesium and are important to include in your day to optimize mental wellness.

Some of the best sources include leafy greens, nuts, seeds, cacao, bananas, avocado and sweet potatoes.


4. Eat Good Fats

Healthy fats are like fuel for a good mood. They’re one of the most important things to include in your diet to promote a healthy mood (and a balanced metabolism).

Healthy fats also promote good heart health, reduce cholesterol, and contain none of the harmful side effects associated with animal-based saturated fats.

Go for raw coconut, avocados, almonds, walnuts, acai fruit, flax seeds, cashews, hemp seeds, chia seeds, pumpkin seeds, sesame seeds or tahini, pecans and olives.


5. Ditch the Negative Self Talk

Consistently telling yourself why you can’t do something, don’t deserve something, or will never achieve something is never going to get you where you want to be!

Ditch the negative self-talk and start creating new messages instead.


6. Eat Your B Vitamins

B vitamins reduce stress in the brain, promote energy and enhance focus.

Vitamin B12 isn’t the only one important for good health; other B vitamins, specifically vitamins B3, B5, B6 and B7 are also important.

If you eat a plant-based diet, you can easily get enough. Some of the best sources of B vitamins include: nuts, seeds, leafy greens, broccoli, avocados, root vegetables, coconut, beans (including coffee and cacao), bananas, pumpkin, berries, legumes and whole grains.

Mix these up throughout the day for a healthy brain all day long!


7. Eat More Plant-Based Foods

Eating more plant-based foods is a great way to enhance your mood.

Plant-based foods have been shown to relieve depression and anxiety and even promote mental clarity.

Give it a try and see how you feel!