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  • Writer's pictureBecky Hartman

Feeding Your Mind: A Holistic Guide to Mental Wellness Through Nutrition

In the hustle of daily life, what we put on our plates can significantly impact our mental well-being. Discover the transformative power of food as we delve into the tips below on what to incorporate and what to ditch for a healthier mind.

The Mind-Gut Connection: Nurturing Your Second Brain

Unlock the secrets of the mind-gut connection. A thriving gut microbiome positively influences mood and cognition. Embrace foods rich in probiotics, such as yogurt and fermented veggies, to cultivate a diverse and resilient gut environment.


But the story doesn't end there. Consider incorporating specific mushrooms renowned for their benefits in supporting both gut and brain functions. Varieties such as lion's mane and reishi act as potent prebiotics, nourishing the beneficial bacteria in your gut. These mushrooms contribute to the synthesis of essential neurotransmitters, promoting optimal brain health.


Take serotonin, for example, a neurotransmitter crucial for mood regulation. Did you know that a significant portion of serotonin production occurs in the gut? By consuming foods that support serotonin production, like those rich in tryptophan (found in turkey, nuts, and seeds), you not only boost your mood but also fortify the mind-gut connection. Therefore, it is important to pick good foods for your plate – they guide the teamwork between your gut and brain.

Incorporate Omega-3 Rich Goodness

Fuel your brain with omega-3 fatty acids found in fatty fish, chia seeds, and flaxseeds. These nutritional powerhouses support cognitive function, reduce inflammation, and contribute to an uplifted mood. Say yes to salmon and bid farewell to processed trans fats. For cooking inspiration, explore recipes that feature omega-3-rich ingredients, like grilled salmon with a lemon-dill glaze or a chia seed pudding for breakfast.


Berry Bliss: Antioxidant-Rich Delights

Indulge in the vibrant world of berries! Blueberries, strawberries, and raspberries are packed with antioxidants, protecting your brain from oxidative stress. Flavonoids in berries contribute to enhanced brain function. I recommend enjoying a handful of berries as a snack, adding them to yogurt, incorporating them into breakfast cereals, or adding some to your favorite smoothie. Say goodbye to sugary snacks that contribute to energy crashes and mood swings.


Greens for Serenity: Elevate Your Mood

Leafy greens like spinach and kale are not just for salads. Packed with vitamins and minerals, they enhance brain health and contribute to a positive mood. Folate aids in the synthesis of neurotransmitters like serotonin. Say goodbye to energy-draining processed snacks and welcome in leafy greens by incorporating vibrant spring mix into your morning smoothie or opting for a bed of greens with all the toppings instead of the usual tortilla wrap on taco night.

Carb Conscious: Choose Smart Carbs

Opt for complex carbohydrates found in whole grains like quinoa and brown rice. These carbs provide a steady release of glucose, supporting optimal brain function and mood regulation. One of my favorite smart carbs is sweet potatoes! This nutrient-dense delicious carb contributes to mental health through their high fiber content and the presence of vitamins like B6 and C, fostering a stable mood and cognitive balance while decreasing inflammation. Reduce the refined sugars and welcome sustainable energy sources with smart carbs.

Nuts, Seeds, and Mental Well-Being

Nourish your mind with the power of nuts and seeds, which are packed with nutrients such as magnesium, zinc, and omega-3 fatty acids. Walnuts, almonds, and chia seeds offer essential nutrients supporting brain health. Try adding these on top of salads or into your smoothies for a quick on the go alternative. Embrace the crunch of nutrient-rich alternatives instead of processed snack foods to improve your health.


Chocolate Magic: Dark Delights for a Bright Mind

Savor the richness of dark chocolate, which is one of my favorites! Packed with flavonoids and antioxidants, it can elevate mood and improve cognitive function. Dark chocolate contains substances that trigger the release of endorphins, the feel-good hormones. Additionally, it encourages the production of serotonin, the neurotransmitter associated with feelings of happiness and well-being. By savoring the bittersweet notes of dark cocoa, you're not just treating your taste buds but also nourishing your brain with mood-enhancing elements. Cut out the sugary milk chocolate and embrace the bittersweet magic of dark cocoa.

Protein Power: Building Blocks for a Balanced Mind

Lean protein sources like chicken, tofu, and legumes provide amino acids crucial for neurotransmitter production, influencing mood, cognition, and overall mental function by transmitting signals between nerve cells. Consuming lean protein ensures a steady supply of these amino acids, supporting the intricate process of neurotransmitter synthesis and enhancing concentration, memory, and overall cognitive performance. As your body utilizes these proteins to create neurotransmitters like serotonin and dopamine, you actively foster a sense of calmness and well-being. A balanced intake of lean protein contributes to mood stability, helping prevent fluctuations often associated with diets high in processed or sugary foods.


Hydration Station: Water and Herbal Elixirs

Did you know that the human brain is composed of approximately 75% water? This staggering fact underscores the crucial connection between hydration and cognitive function. Water and herbal teas support holistic well-being. Adequate hydration ensures the proper balance of electrolytes, allowing nerve signals to travel efficiently between synapses. This efficient communication is the cornerstone of cognitive processes such as attention, memory, and problem-solving. Dehydration has been linked to increased feelings of anxiety, irritability, and fatigue. Also, dehydration can amplify the body's stress response, leading to increased feelings of tension and unease. By contrast, maintaining proper hydration levels supports a balanced physiological state, helping to mitigate the impact of stressors on both the body and mind. Ditch sugary drinks and excess caffeine; opt for water and herbal teas to stay refreshed, focused, and resilient.


As you navigate the aisles and make choices for your plate, remember, you hold the key to your mental well-being. Incorporate these brain-boosting foods and bid farewell to the energy-draining, mood-disrupting culprits. Feed your mind, and let the journey to a healthier, happier you begin. Enjoy the following recipe as a convenient way to infuse mental well-being into your on-the-go lifestyle.


Recipe: Berry Bliss Omega-3 Smoothie




1 cup mixed berries (blueberries, strawberries, raspberries)

1 cup of leafy spring greens or spinach

1 tsp of mushroom immune blend powder (lion’s mane and reishi)

1/2 ripe avocado

1 tablespoon chia seeds

1 tablespoon flaxseeds (ground)

1/2 cup Greek yogurt (or plant-based alternative for a dairy-free option)

1 cup almond milk (or any preferred milk)

Honey or banana for added sweetness (optional)

Ice cubes (optional)




1. Place the mixed berries, ripe avocado, chia seeds, flaxseeds, mushroom powder, yogurt, greens/spinach leaves, and almond milk into a blender. Honey or banana can also be added if you prefer additional sweetness.

2. If desired, add a handful of ice cubes for a refreshing chill.

3. Blend on high until the mixture is smooth and creamy.

4. Pour the smoothie into a portable cup or bottle for an easy on-the-go option.


Enjoy this nutrient-packed, brain-boosting smoothie as a quick and delicious way to support your mental wellness throughout the day!


Becky Hartman

Certified Professional Coach

Becky Hartman, a Certified Professional Coach, business owner, single mom, and health and wellness advocate, has embarked on a journey filled with transformative experiences. Fueled by her children's health issues, Becky delved into dietary changes, witnessing transformative improvements in her daughter's acid reflux, her son's health issues, and behavioral symptoms; meanwhile, her own divorce became a turning point, leading to personal growth, mental well-being, and the inception of True North, her coaching venture. Becky is passionate about guiding others in their life, career, health, and relationship transformations. Committed to mental health and well-being, she believes in the transformative power of balance and finding harmony. With determination, passion, and an empathetic approach, Becky offers programs like "From Worrier to Warrior" and "Master Your Nutrition: Elevate Your Lifestyle" as well as others through True North Professional Coaching, inviting individuals to embark on journeys of lasting transformation and growth.


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