Feeding Your Mind- The Power of Real Food on Mental Health

We often forget that our diet has a major impact on our emotional health. A revolution in the treatment of mental disorders is taking place. While medications and therapies are important, there's a new way to nourish our minds. Nutritional psychiatry research has revealed the connection between food and mood. Adopting a food-based approach could have a massive impact on our mental health.

The Real Food Revolution

In its purest form, real food is made up of minimally processed, whole ingredients, which come directly from nature, not a factory. Think of animal proteins that are humanely raised, fresh fruits, vegetables, seeds and healthy fats. These foods are full of essential vitamins and minerals, as well as nutrients that our brains crave.

Foods that are high in sugar, starch, and artificial oils, or foods that have been manufactured and processed, can negatively impact our mental and physical health

This article goes into detail about the benefits of eating real food

The Effect of Processed Foods on Mental Health

Blood Sugar Fluctuations. Consuming too much sugar and starchy carbohydrates may cause rapid spikes in blood sugar and then a crash. These fluctuations may cause mood swings, irritability and difficulty concentrating. If blood sugar levels fall too low, they can trigger anxiety and depression symptoms.

Inflammation. A diet rich in sugars and processed foods has been linked to increased inflammation. Chronic inflammation may play a part in the development of and exacerbation if mood disorders such as anxiety and depression. Inflammation affects the balance of neurotransmitters, which is essential to regulate mood.

Insulin resistance: Consuming highly processed and nutrient-poor foods may lead to insulin resistant, which can be a factor in type 2 diabetes. It is also linked with cognitive decline as well as an increased risk for mood disorders.

Gut-Brain connection: Recent research indicates that the gut microbiome has a major impact on mental health. Sugars and refined carbs can upset the balance of good gut bacteria and affect mood and cognition through the gut-brain connection.

The Real Food Revolution for Mental Health

Real food is synonymous to nutrient-dense foods. These wholesome foods can have a multitude of benefits on your mental health.

Stable Blood Sugar: Real foods help maintain stable blood sugar levels, reducing mood swings, irritability, and fatigue.

Reduced inflammation: Avoiding pro-inflammatory processed food can reduce the risk of neuroinflammation. This is a factor that contributes to mood disorders.

Gut-Brain Harmony - New research reveals the important connection between gut health, mental well-being and brain function. Real foods can support a healthy gut microbiome that influences mood and cognitive function.

Nutritional Psychiatry – The Research

Recent research in nutritional psychiatry is being championed and analyzed by experts such as Dr. Georgia Ede, Dr. Chris Palmer. This research sheds light on the impact real food has on our mental health.

Dr. Georgia Ede: The Nutritional Psychotherapist

Dr. Georgia Ede, a psychiatrist, focuses on nutrition psychiatry as well as the impact diet has on mental health. She is known for her writings and presentations that highlight the link between nutrition and brain functions. Her research and advocacy has illuminated key concepts that can positively affect our mental health:

The Ketogenic Reveal: Dr. Ede explores the therapeutic potentials of ketogenic dieting. These diets are characterized by a high-fat and low-carbohydrate intake. This induces a metabolic condition known as ketosis. The ketones produced by the body during ketosis can be used as an alternative source of fuel for the brain. This could help to stabilize mood and reduce mood swings.

Low-Carbohydrate, high impact: Dr. Ede’s research includes low-carbohydrate, starch- and sugar-free diets. These diets help to regulate blood sugar, reduce inflammation and improve cognitive function.

Inflammation awareness: Chronic body inflammation has been linked with mood disorders. Dr. Ede explains that certain food choices, such as processed foods high in sugars and industrial seed oil, can fuel inflammation.

Dr. Dr. Palmer's Expertise - The Mindful Psychiatrist

Dr. Chris Palmer, a leading figure in nutritional psychiatry, and psychiatrist at Harvard Medical School has conducted pioneering research on the therapeutic benefits of low-carbohydrate and ketogenic diets for mental wellbeing. His research has shed light on the benefits of dietary interventions for people with mental health issues. His key contributions and research findings include:

Ketosis & Brain Function Dr. Palmer has studied the mechanisms by which ketosis can affect brain function. His research suggests ketones could enhance mitochondrial functions and reduce oxidative stresses in the brain. This may protect neurons from damage or inflammation. These effects may contribute to better cognitive function and mood regulation.

Bipolar Disorder and Ketogenic diets: Dr. Palmer conducted a study that examined the use of ketogenic dieting in bipolar disorder patients. Bipolar disorder is marked by recurrent episodes that include depression and manic behavior. The research of Dr. Palmer suggests that the metabolic state caused by the diet may have an impact on mood regulation.

Ketogenic diets and schizophrenia: Dr. Palmer also examined the benefits of ketogenic dieting for people with schizophrenia. Schizophrenia is a mental disorder that's characterized by impaired emotional regulation and thinking. According to preliminary research by Dr. Palmer's team, a ketogenic lifestyle may improve certain symptoms of schizophrenia such as emotional stability and cognitive function. These findings provide new opportunities to explore dietary interventions in conjunction with schizophrenia symptoms.

Dr. Palmer studied the effects of low carbohydrate diets in individuals who were at risk or already experiencing psychosis. Psychosis is a symptom of conditions such as schizophrenia. The results indicate that reducing carbohydrates intake is associated with a decrease in psychotic symptoms. Dietary interventions could play a part in managing psychosis.

Find out more about the ketogenic diet (keto) here

Balance Omega-3 and Omega-6 fats:

Both experts stress the importance of maintaining an appropriate balance between omega-3 fatty acids and omega-6 fatty acid, which can affect inflammation and brain health.

Your journey to better mental health

After you've seen the power of real foods to transform your life, take these steps to nourish your brain:

Eat Real Foods. Include whole, unprocessed food in your diet. This includes animal meats and poultry raised humanely, eggs, fruits and vegetables that are fresh and seasonal, seeds and nuts, and fats derived from natural sources like olive oil and avocado.

Mindful Eating - Savor every bite, be aware of hunger cues and cultivate positive relationships with food. Mindful eating enhances mental well-being.

Water is essential for brain health. Mental health is dependent on hydration.

Consult with a Professional: Before you make significant dietary adjustments, consult a professional who is knowledgeable and can offer personalized guidance.

Let Chef Pete handle all the details so you can focus on what's important: your health and well-being. We have a wide range of delicious ketogenic meals and real food options.

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Conclusion

Recent research in the field nutritional psychiatry has shown the impact that a well-formulated, real food diet can have. You can improve your mood, reduce inflammation and enhance cognitive function by nourishing your mind with unprocessed, nutrient dense foods. Now is the time to start a journey that will feed your brain and transform your health one healthy bite at a a time. You'll be rewarded with a better mental health.

Frequently Asked Questions

Is it possible to gain weight by following a paleo diet.

The key to success is being consistent in your approach and taking action. Consider your lifestyle and make tweaks to ensure you have a long-term healthy diet. Understanding the principles of paleo is essential to help you determine whether or not it is suitable for you.

Ultimately, depending on how strictly you adhere to the diet plan, what foods you choose from each food group, and your principal activity level during any given day or week, you may find a paleo diet could help you achieve the fitness targets desired. The same coaching and knowledge is essential to gain more weight using this method.

Once you have practical meals tailored to fit an appropriate macronutrient profile that meets both your caloric needs and daily physical activity levels, dramatic tangible results will be achieved--like gaining pounds naturally on a paleo plan.

Consider increasing portions by including more fat items such as nuts and sweet potatoes. This will help to promote periodic size gains without adding too many processed ingredients such as flours or refined sugars to your diet.

A balanced paleo lifestyle will bring optimal health to everyone, regardless of their goal for weight loss or muscle building. Just ensure that nutrition is your north star - that way, everyone can harness their desired outcomes while remaining steadfast with their chosen nutrition protocol!

How quickly can I lose weight using paleo?

It's impossible to accurately predict how quickly you will lose weight on a Paleo diet without knowing more about your dietary history and habits. A Paleo-style diet consists of high amounts of protein, fiber, and healthy oil. This will help you feel fuller between meals, and decrease your overall calorie intake. This can make it easier to reach and maintain an ideal body weight. In addition, eliminating processed grains and other refined carbohydrates leads to improved blood glucose control, which can further contribute to effective weight loss efforts. Additionally, regular physical activity is essential to any meaningful weight loss program. These core principles can be used to help you achieve lasting changes in body composition.

It is essential to have a healthy diet, exercise regularly and get enough sleep. Not getting enough sleep can lead to increased appetite and cravings for unhealthy foods, while high levels of stress can increase cortisol production, which can cause weight gain. It is essential to ensure your lifestyle aligns with your weight-loss goals.

How to make Paleo Diet work better for you

You don't have to be a master of the Paleo Diet in order to succeed. With the right guidance you can easily achieve a healthier lifestyle, and feel better than ever.

Paleo experts offer helpful tips that will make it easy to experiment with new foods and find the best ingredients for your body.

The Paleo Diet is an exciting way to live. You may be able to explore different ideas and make small adjustments over time to help you live a better life.

It is possible to start by learning about the nutrients in foods that can improve energy, digestion as well as mental clarity and physical function - all important components of good health. A major step towards staying motivated will be educating yourself on what nutrition choices suit your body best so that those become second nature while avoiding why certain food groups should not be taken as part of your diet routine.

Achieving balance through consistency involves understanding moderation in portions and being mindful of when enough is enough without guilt. Changes are not only about creating new patterns, but also about making them last.

The transformative power of experiencing real benefits from a nutritious diet cannot go unnoticed or underestimated. You have tremendous power to control what goes into your bodies. Get in touch today and you'll see why Paleo Diet is worth the effort!

Is peanut Butter allowed on the Paleo plan?

There has been much debate about peanut butter, from blog comments to dinner parties. Many are passionate about advocating for or against its inclusion as healthy snack.

You need to be familiar with the Paleo diet before you can answer that question. Although there is no definitive guideline on how to eat, many people limit their intake of food that can only be found naturally in the environment. Peanuts can be considered a legume but not technically a nut. This means that peanuts, and subsequently peanut butter, are typically considered acceptable to eat on a Paleo program.

While there is scientific evidence to support peanut consumption on the Paleo Diet, there are still other aspects to be aware of. A high amount of lectins in peanuts has been shown to cause inflammation and disrupt digestion. Certain options, such as natural peanut oil and peanut butter that isn't added sugar or oil, might also be considered ideal in terms of nutrient profiles. However, it is important to avoid other brands that are full of additives.

Ultimately, it seems that enjoying small amounts of peanuts and peanut butter with mindful moderation might fit into standard parameters for following a healthy Paleo lifestyle without compromising health goals and objectives.

What is the 85/15 rule of paleo?

Do you feel like your paleo diet isn't quite cutting it? It's not uncommon to feel this way. That's why so many people have adopted the 85/15 rule of paleo--the concept that unless you are in a point of fitness or within a few weeks of an important competition, aiming for 85 percent "clean eating" is perfectly acceptable.

This means that if you indulge in foods that don't fall strictly into the paleo diet guideline now and again, that doesn't mean all your progress up until now has been wasted. Healthy indulgences of 15% are kept in check so that it's balanced and satisfying that you won’t slip from your healthy lifestyle.

It's easy to get sidetracked by a diet. This rule helps to ensure that slips don't derail your fitness journey. This rule is applicable to anyone, no matter if they are just starting their wellness journey or have reached their peak physical condition.

While the 85/15 rule may not be part or the traditional paleo guidelines for eating, as long as your commitment is maintained throughout the week, and you eat mostly whole foods, this can help you to be more flexible over time.

Statistics

• One study cited in the article, published in the European Journal of Clinical Nutrition, found that calcium intake levels among followers of the paleo diet were as low as 50 percent of the recommended daily value. (everydayhealth.com)
• It's up to you to decide to what extent you want to follow those guidelines, but if you follow them 100%, you can be assured that you are eating the best food for your body and greatly investing in your long-term health and well-being. (paleoleap.com)
• Plus, some of these foods — particularly beans — offer many compounds and are linked to positive health outcomes, such as a lower risk for metabolic disease, heart disease, and diabetes, according to a 2014 study. (everydayhealth.com)
• Dark chocolate: Choose one that has 70% or higher cocoa content. (healthline.com)
• As we learn more about the Paleolithic age, we discover that those who lived during it ate a plant-based diet, with merely an estimated 3%Trusted Source of their diet coming from animal-based foods. (medicalnewstoday.com)

External Links

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• Paleo Leap


• Paleo Leap

[TAG157]

• Influence of Paleolithic diet on anthropometric markers in chronic diseases: systematic review and meta-analysis - Nutrition Journal


• Popular Weight Loss Strategies. A Review Of Four Weight Loss Tools - Current Gastroenterology Reports

[TAG160]

• American Journal of Clinical Nutrition


• Oxford Academic

[TAG163]

• Harvard T.H. Chan School of Public Health


• The Nutrition Source Chan School of Public Health

How To

What are some common blunders to avoid when following a paleo diet plan?

Muscling in on your healthier lifestyle can be complex, and the paleo diet can seem intimidating. You will soon know what to eat and how you can stay on track with these helpful tips.

Avoiding common mistakes like skipping meals, overeating, or eating out of boredom is essential for a successful diet experience. When embarking on the paleo diet, it's important to remember that your body needs nourishment from natural sources, not from processed foods. Packaged snacks or pre-made meals will only contribute to unhealthy habits that contradict the paleo lifestyle.

Paleo eating plans should not be followed if you indulge in sugary foods or simple carbohydrates. Sugary desserts, white bread, and sugary cereals can hinder weight loss. You should avoid eating too many fatty meats if you are trying to live a healthy lifestyle and eat paleo-style.

A vital rule of the paleo diet is to not eat too many fruits and vegetables. You can't go wrong with fruits and vegetables. They are rich in vitamins and minerals that will provide you with the nutrients your body needs to achieve optimal health. Steamed vegetables like asparagus and broccoli can be added to help paler people by providing essential microorganisms that are vital for healthy digestion.

Listening to your cravings is something you should avoid when following paleo instructions. This lifestyle requires a lot of willpower and discipline. This isn’t about depriving your self. However, remembering why you’re doing it makes it easier to adjust to healthy eating habits after years spent living in unhealthy lifestyles.

Resources:

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[TAG269] In case you missed it, I’m starting a new series on my blog that is all based around the recipes I make for us at home. This is a meal that I cooked in the

[TAG270] If I could go back in time, I would change a handful of things. First, I would change my diet and how I nourished my body. Secondly, I would start doing more

[TAG271] I don’t mean to brag, but I kind of LOVE cabbage. Let’s be clear, though – this is a new love. Very new. Before I really only thought of cabbage as a veggie to

[TAG272] If you’re struggling with headaches, muscle cramps, or fatigue while fasting or on a low-carb diet there’s a good chance you’re low in electrolytes –especially

[TAG273] Cook Eat Well - Healthy paleo, keto and gluten-free recipesThis healthy walnut muffin recipe with olive oil and honey is so easy and so good! They may become

[TAG274] Looking for a great gluten free brownie recipe? As the founder of one of the first grain free blogs on the internet, I’ve been writing recipes for decades.

[TAG275] New blog series coming your way! And this series is all about meals that I make at home for the family, that I really REALLY love. It’s very rare that I make

[TAG276] These paleo espresso chocolate chip cookies have no chilling time and one bowl prep, so they’re ready from start to finish in just 20 minutes! Gluten free,

[TAG277] The other day I went to the fish market (I’m pretty sure I’ve talked about this on every platform and in multiple blog posts…we get it Juli, you are weirdly

[TAG278] I’ve been talking about feet A LOT lately. So it is only fitting that I talk about the only socks I’ve been wearing ever since I bought my first Bombas no-show

[TAG279] Something I’m paying attention to more than ever right now is supporting my immune system. Since we have a baby who doesn’t sleep quite through the night, I’m

[TAG280] Cook Eat Well - Healthy paleo, keto and gluten-free recipesThese dairy-free smoothies are rich, creamy, and full of flavor with no dairy at all! From fruit

[TAG281] Who wouldn’t love cookies for breakfast? These paleo carrot cake breakfast cookies are packed with nutrition plus they’re filling and so tasty! They’re dairy

[TAG282] I’ve been craving more simplicity in my cooking lately. Most likely due to the fact that I have a child at home now and life is a bit more demanding. Before I

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Paleo friendly banana blueberry coffee cake muffins with a grain free and dairy free streusel topping! Have one freshly baked or make them ahead of time and

[TAG284] How whites are your pearly whites?   Were your teeth naturally straight, or did you need braces?  Is your mouth the picture […] The post CAVITIES AND YOUR GUT

[TAG285] The Paleo diet is a diet that advocates believe mirrors the diet that humans had during the Paleolithic era. This diet also is known as the stone-age ..

[TAG286] When I tell you this 5 Minute Prep Instant Pot Taco Soup will save your tush on a weeknight, I am in no way joking. Make it! I’ve been really focused on moving

[TAG287] Having any chronic illness lasting beyond a few weeks can feel isolating at best. As time marches on, things can feel hopeless.  Here are Four Painful Truths

[TAG288] If you want to breeze right past apple and pumpkin this holiday season, these White Chocolate Peppermint Crunch Cookies are right up your alley! I was recently

[TAG289] Not even one iota of you will be missing regular buns with these Grain Free Cheeseburger Sliders. They are every bit as scrumptious as you imagine and without

[TAG290] This Grain Free Mushroom Marsala Pizza might be the best thing to hit your taste buds and that’s an understatement!  I love mushrooms and I love pizza, but I

[TAG291] Working on hitting protein goals?  Don’t forget about condiments! This Protein Packed Salad Dressing has almost 4 grams of protein per 2 tablespoon serving! If

[TAG292] Bake ahead and grab a slice during busy mornings, this Gluten Free Chocolate Peanut Butter Protein Bread is a great protein-packed snack on the go!   Ok, I’m

[TAG293] Shopping for safer skincare can be complicated and expensive. In this Clean Cosmetics Drugstore Edition post, I show you how to save on a few items so you can

[TAG294] If you’re a fan of the one pot wonder, this No Boil Gluten Free Ravioli Lasagna is going to rock your world. No need to cook the meat or boil the ravioli ahead

[TAG295] When I tell you that this Protein Rich Crustless Quiche might be one of my new favorite meals for any time of day, I mean it! Savory and filling plus 16 grams

[TAG296] Las Vegas is called the entertainment capital of the world because it has an endless list of things to do at any time of day. This is why it is a popular

[TAG297] Vein treatment is used to treat varicose veins, spider veins, and other types of abnormal dilations. The purpose of vein treatment is to reduce the appearance

[TAG298] You’ve probably heard of CBD a lot. The name has become practically synonymous with the cannabis plant. But that’s not all there is to cannabis and its

[TAG299] Depression is a severe and debilitating mental health disorder that affects people of all genders. Still, men may be particularly susceptible to certain risk

[TAG300] Getting older usually indicates that you may experience more health-related issues. No one enjoys seeing their hair turn gray, getting more wrinkles, and

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These paleo banana muffins are tender and perfectly moist, filled with toasty butter pecan flavor but grain free, dairy free and refined sugar free! Enjoy

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These chewy Paleo Pumpkin Snickerdoodles couldn’t be easier to make! Perfect for the holidays or anytime you crave a sweet, soft, pumpkin spiced cinnamon sugar

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These mini banana muffins are easy to make and so tasty! They’re grain free and paleo made with good for you ingredients like bananas, eggs, almond flour and

[TAG304]

This Garlic Butter Salmon is an easy one pan meal you’ll want on repeat! Tender flaky salmon, crispy potatoes and charred brussels sprouts with a vibrant lemon

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These paleo and vegan iced gingerbread cookies have a chewy, oatmeal cookie like texture, the best sweet warm spice blend and are easy to make! Perfect for the

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These soft dreamy Paleo vanilla macadamia cookies are packed sweet vanilla flavor and crunchy toasty macadamia nuts. Gluten free, grain free, refined sugar

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These grain free peppermint mocha cookies are crisp outside and chewy inside, just like a brownie! They have the perfect amount of peppermint and rich mocha

[TAG308] I did it. I accidentally made adult hamburger helper. Well, I guess hamburger helper was always for all ages. It didn’t discriminate. But it was something I

[TAG309] When someone says something mean to you, it’s very easy to get defensive and quickly jump to getting angry. But what if you listened to that comment for a

[TAG310] Happy Sunday!! I have a new weekly dinner menu coming your way! And something I wanted to share was my new love for the Milkstreet Tuesday Nights cookbook. I

[TAG311] I went back and forth about putting the word “healthier” in the title of this recipe since healthy is a very subjective word. My healthy is not your healthy,

[TAG312] The Autoimmune Protocol, or AIP, is a science-based diet and lifestyle intervention for autoimmune disease and other chronic illnesses driven by immune

[TAG313] Of all of my cake recipes, this is my favorite so far.  The cake flavor and texture is fabulous and what better (or more classic) way to top a vanilla cake

[TAG314] My autoimmune disease symptoms started with puberty—fatigue, chronic constipation, migraines, steady and unrelenting weight gain that didn’t scale with my high

[TAG315] If you are thinking about a Paleo diet, you may be wondering how many carbs you should be eating. While it is true that a diet that eliminates carbs..

[TAG316] Recipes for quick weeknight meals are so essential when following the Paleo diet.  Knowing what you can quickly whip up when you get home late from work