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Eat to Beat Depression and Anxiety: Drew Ramsey, MD- 

Dr. Ramsey’s $197 Eclass- Link

 

Various direct passage snippets and summations from Dr. Ramsey’s book
 

Introduction 

“WTO→ Pew Research Center, in the midst of a mental health epidemic. Diagnoses of depression and anxiety disorders have snowballed over the past decade, now occurring more frequently in teens and young children… Approximately ¼ will be diagnosed with a mental health condition… Eat too much (nutritionist), sleep too little (sleep coach), remain too sedentary (exercise physiologist)... More and more, people go about their days with depleted energy stores (diet), feelings of hopelessness and an overwhelming sense of worry. We seem to be at the mercy of our devices and smartphones, spending far too much time distracted by strangers instead of making strong connections to those closest to us…Emerging scientific studies are now showing us that one of the most powerful- and underutilized-  tools to help us combat depression and anxiety can be found at the end of your fork… Physical and mental health are intrinsically linked, for example, a thyroid problem can have a great impact on a person’s mood or anxiety levels… Traditional therapeutic treatment does not factor in food… Unfortunately, traditional therapy and medication do not bring as much relief as hoped, and often (medicine) comes with a host of unpleasant side effects, including weight gain, drowsiness, sexual problems and constipation. This can demoralize patients who are already struggling to just feel even a little better… As a physician, it is important to make sure prescription doesn’t replace one health issue with another. While antidepressants and antipsychotics have been lifesavers for many patients, they cannot and should not be the only tools… Your dietary pattern, or the amount and variety of foods you habitually consume, is linked to brain function, and by extension, your risk of developing a condition like anxiety or anxiety. Good mental health, like physical health, depends on proper nutrition… Nutrition can play a pivotal role in helping to manage the symptoms of these two common clinical disorders. That said, you don’t have to wait to have a clinical diagnosis in order to reap the benefits of a brain-healthy diet… This is a book for eaters, that highlights the different food categories based on the newest science, that contain the vital nutrients your brain needs to prevent and treat depression and anxiety. Learn how to eat for more brain-nutrient density… Help you tap into the most powerful act of self-care known to humankind: feeding yourself.

 

Chapter 1. THE NEW SCIENCE OF EATING FOR MENTAL HEALTH

FOOD IS MEDICINE. The field of Nutritional Psychiatry is showing us, study by study, that mental health is LARGELY DEPENDENT on the foods you eat… You’ve likely heard about neurotransmitters like serotonin, dopamine and glutamate, all of which have been implicated in depressive and anxiety disorders. Cell receptors are distinct proteins that “catch” the signaling molecules, allowing messages to travel from cell to cell at the synapse. 

 

Chapter 2: TWELVE NUTRIENTS FOR A BETTER BRAIN

Now that we’ve outlined the basics, understand that what you eat, and your brain’s overall well being, will always be intimately connected… Neurotransmitters and receptors are made from specific proteins and amino acids that you consume through food. Similarly, the condition of glial cells is dependent on getting enough omega-3 fats. Minerals like zinc, selenium and magnesium not only provide the building blocks to form cells and brain tissue but also help to synthesize vital neurotransmitters. B vitamins have been shown to aid in conducting nerve impulses. When the brain is deprived of one or more of these brain-health nutrients, cognition, mood and overall function will ultimately suffer. Take Serotonin, the neurotransmitter linked to mood. WIthout eating foods that contain adequate levels of nutrients like iron, folate, and vitamin B12, our body cannot produce adequate levels of this mood enhancer… Spain’s University of Navarra study followed 10,094 former university students, none of whom reported feelings of depression or were taking antidepressants at the start of the study. Late teenage and early adulthood years are often when people first start to struggle with depressive symptoms. A food questionnaire with 136 questions was given at the outset. Those who had the highest Mediterranean diet adherence scores had a 42% reduced risk to develop depression… People who live in Greece and Italy do consume a lot of olive oil- but they also tend to walk, bike, swim more than their average American counterparts… Psychiatrists at the University of Pittsburgh conducted a lifestyle intervention study with older adults who had struggled with depression. 95 participants 50 and older received dietary coaching for one introductory hour session and subsequent ½ hour sessions totalling roughly 8 hours over 2-3 months. UPMC researchers were shocked to discover that those who received coaching experienced a 40 to 50 percent improvement in depressive symptoms over the course of the study and those improvements stuck around for the following two years… Deakin University School of Medicine: 176 participants suffering from depression, ½ given talk therapy the other ½ nutrition consulting. Those in the nutrition group had a 32% remission rate… Australia’s Macquarie University’s Heather Francis and colleagues conducted a similar study with a 13 minute nutrition guidance video that could be accessed anytime, featuring a dietician offering tips on how to adhere to a mediterranean diet. Those participants also received a small basket of some of these foods to help them get started and brief phone calls at the end of weeks one and two to gauge how they were doing. Those who received guidance reported significantly lower depression than the control group who were simply told to come back, after only 3 weeks….  To enhance our own mental health- these new findings in Nutritional Psychiatry truly are a game changer… DESPITE ONLY WEIGHING ABOUT THREE POUNDS, THE HUMAN BRAIN CONSUMES ROUGHLY 20 PERCENT OF THE CALORIES PER DAY… Start having eggs several mornings a week for breakfast, ensuring starting the day with essential nutrients like protein, B vitamins and choline… Overcoming depression and anxiety often require other tools, like our go-to interventions of medication and psychotherapy. But for many people, eating a diet filled with foods that support brain health makes these more traditional treatments work all the better… In response to a stressful situation, the brain will ramp up stress hormones, including cortisol, to help better prepare you to deal with the situation at hand. But when that alarmy system STEADILY misfires, flooding the body with stress hormones in situations that don’t require that sort of vigilant response, clinical anxiety issues sometimes take root... More than ten years ago NIMH published the STAR*D trial results, which found that â…” of patients didn’t respond to the prescribed single antidepressant, most had to try several different medications before finding one that worked, and after all that 62% dropped out of the study or didn’t feel better with treatment. We need to take a more complementary approach, including many forms of psychotherapy, as well as careful inventory of lifestyle factors, like diet and exercise… Depression and anxiety often travel hand in hand… Now, scientists have shown us that the brain, like the rest of the body, continues to change and grow well into our golden years. Its ability to continue to make new connections between cells is referred to as neuroplasticity… The latest studies demonstrate that persistent, chronic inflammation- our immune system’s protective response that helps to fight off injury or infection- can lead to depression and anxiety issues… By eating foods with anti-inflammatory properties, you can help reduce inflammation in the brain and, consequently, lower your risk of mental illness… We now understand that the brain and gut are in almost constant communication, and the so-called good bugs in the microbiome influence how our brain functions. Again, a nutrient-rich diet that contains probiotics from fermented foods (cole slaw, sourdough bread, etc.) can help promote growth of those good bugs- and prevent depression and anxiety in the process… We now understand the Mediterranean diet’s focus on fruits, vegetables, fish, whole grains, and healthy fats provides the essential nutrients that support mental health by promoting neuroplasticity, fighting inflammation, and supporting all those good bugs living in your microbiome… 

 

After reviewing all the published research, Dr. LaChance and Dr. Ramsey created the Antidepressant Food Scale (AFS), highlighting the foods that contain the highest concentration of brain-boosting nutrients that can help fight depression. The brain is not a muscle, but it was designed to thrive and grow when it can get the right nutrients. Bigger, healthier brains are built from the foods that fight inflammation and promote brain health at any age. OUR ANALYSIS IDENTIFIED TWELVE CRUCIAL NUTRIENTS THAT ARE INVOLVED WITH EITHER THE DEVELOPMENT OR THE TREATMENT OF DEPRESSION- AND WE FURTHER NOTED THE TOP PLANT AND ANIMAL FOODS THAT CONTAIN THOSE NUTRIENTS:

  • Folate or Vitamin B9 makes and regulates DNA as well as to make major neurotransmitters we know are strongly linked to depression like serotonin and dopamine. The most dense sources include lentils, chickpeas, brussels sprouts, asparagus and cooked spinach (folate is heat sensitive). Healthy brains are chock-full of folate, helping to ensure that cells can do their jobs and regulate mood. Folate is the natural form of folic acid, derived from folium, the Latin word for foliage, which gives you an easy reminder of one place you can find this vitamin, in leafy greens. Low levels of folate can result in low mood, low energy, and feelings of worry.  Food Category → Leafy Greens, Rainbows, Beans: Lentils, Chickpeas, Brussel Sprouts, Asparagus, Spinach (cooked).  

  • Iron: The brain required 20% of your energy and to create that energy it needs access to hemoglobin, the iron-based protein in your blood that transports oxygen from lungs to the brain, and myoglobin, another iron-based protein that stores oxygen in your muscles when you need busts of energy. Many argue iron is the nutrient most critical to overall brain function. Dopamine and serotonin production (mood, focus and pleasure) also requires iron. Iron available in plants is 30-40% less absorbable than the iron you find in meat and seafood- you can increase absorption by adding an acid like lemon juice or vinegar or using a cast-iron skillet. Food Category → Seafood, Nuts, Beans and Seeds, Leafy Greens, Meat → Red meat (grass fed), Dark Chocolate, Pumpkin Seeds, Sesame seeds, Spinach. 

  • Long-chain omega-3 fatty acids: The longest and most complex (polyunsaturated) fats that you can eat, stimulating the brain to produce more of important nerve growth factors that promote neuroplasticity, or the ability for your brain to grow and change. They’ve also been implicated in regulating- and reducing-inflammation levels in the brain and body. There are two kinds of Omega 3’s, the shorter less complex based omega 3’s, referred to as alpha-linolenic acid or ALA (leafy greens, hemp seeds, flax seed), and the more complex like EPA and DHA. DHA is estimated to compose 8% of the dry weight of your brain. A lack of adequate omega-3 PUFA consumption has been consistently  associated with depression. Seafood (fatty fish) → Wild Salmon, Tuna, Oysters, Sardines, Anchovies.

  • Magnesium: One of the few nutrients that directly stimulates brain growth, helping to promote synaptic transmission and neuromuscular conduction. Numerous studies have identified a connection between magnesium deficiency and poor mood; low magnesium levels increase the risk for depression. Magnesium is the mineral at the center of photosynthesis- a way to conduct the flow of energy from the sun all the way to your brain. Leafy greens, Nuts, Beans and Seeds, Rainbows → Almonds, Cashews, Spinach, Black Beans.

  • Potassium: This mineral enables every nerve impulse and every neural signal across the human nervous system by allowing the cell membrane to pump in vital nutrients and pump out waste.. A lack of potassium has been linked to mental fatigue, as well as a decrease in mood. Potassium also helps regulate serotonin levels, while low levels have been implicated in chronic pain. Rainbows, Leafy Greens → Bananas, Spinach, Kale.

  • Selenium: Antioxidants help protect cells, including brain cells, from damaging, inflammatory molecules called free radicals. The most powerful antioxidants are not the ones you eat, but the ones your body makes. In order to make those antioxidants, the body needs the appropriate ingredients, selenium being one of them → Glutathione is the top antioxidant in the brain. Selenium also plays an important role regulating metabolism, DNA synthesis and brain signaling pathways. It is critical for thyroid health.  Rainbows, Seafood → Brazil Nuts (~10x all others), Lobster, Tuna, Shrimp, Halibut.

  • Vitamin B1 (Thiamine): The brain has immense energy needs (20% of overall). The brain gets energy from glucose. In order to transfer glucose to energy the brain needs adequate levels of thiamine (Vit. B1). Less than optimal levels have been linked to low energy, apathy, brain fog, and irritability. Seafood, Leafy Greens, Rainbows → Pork, Sunflower Seeds, Trout, Peas, Pecans. 

  • Vitamin A: Sometimes referred to as retinol, is found in meat, eggs and dairy. Vitamin A molecules not only work as antioxidants, helping to prevent cellular damage due to inflammation, but also to help regulate cell growth and division while also playing a critical role in the body’s ability to produce DHA, the long chain omega-3 factty acid, which is a key constituent of brain health. Vitamin A is strongly linked to reduced risk of dementia, cancer and depression, while newer research suggests Vitamin A helps facilitate neuroplasticity or the brain’s ability to form new synapses and adapt in response to the environment. Rainbows, Meat Eggs → Carrots, Sweet Potato, Pumpkin.

  • Vitamin B6: Also called pyridoxine, Vitamin B6’s main responsibility is to convert the food we eat into energy; one of the key ingredients required to make neurotransmitters like serotonin and norepinephrine, both of which influence mood. It also helps create melatonin and decrease levels of homocysteine, and therefore inflammation, as well as to make the red blood cells that help port oxygen to the brain. When B6 is low people often have trouble concentrating and may also experience feelings of nervousness, irritability and sadness. Seafood, Rainbows, Beans, Meat → Chickpeas, Wild Salmon, Chicken, Potatoes, Bananas. 

  • Vitamin B12: Like the other B vitamins, vitamin B12 helps to produce crucial brain chemicals that regulate mood and anxiety levels, including serotonin, norepinephrine, and dopamine. In addition, it also helps to decrease homocysteine (inflammation marker) and supports the myelination of brain cells, which allows synaptic messages to travel across the brain more efficiently. Approximately 10-15% of adults over 65 are deficient in this vitamin, which, unfortunately, increases the risk of developing a depressive disorder. Seafood (especially bivalves), Meat, Eggs and Dairy → Eggs, Meat, Oysters, Mussels, Clams, Wild Salmon, Dairy.

  • Vitamin C: Vitamin C doesn’t just prevent colds, it helps to counter the damage caused by inflammation processes in the body and brain. It also acts as a cofactor in many chemical reactions and, in doing so, promotes cell health and neural signaling. It can also aid in absorbing other vital nutrients like iron. There's a reason besides taste we squeeze lemon on seafood, it helps us get more iron from those fish, clams, and oysters. We’ve long known that vitamin C deficiency can lead to scurvy, but not getting enough Vitamin C can also lead to feelings of fatigue and depression. Rainbows, Leafy Greens → Guava, Bell Peppers, Broccoli, Brussel Sprouts, Strawberries, Kiwi, Oranges, Tomato, Snow Peas, Kale. 

  • Zinc: This important mineral plays a role in cellular processes and immune function. It's a protective nutrient, helping to support your body’s natural defense systems to fight medical conditions like cancer, infections, and excess inflammation. It’s also involved in the regulation of synaptic transmission and neuroplasticity. Low zinc levels are difficult to measure, but can result in lowered levels of neurotransmitters like glutamate and serotonin, increasing your risk of depression and anxiety. Nuts and Seeds → Steak, Oysters, Ground Turkey, Sesame Seeds, Pumpkin Seeds. 

  • Other Key Players:

    • Choline: Choline is a special molecule important to lipid synthesis, including the myelin that insulates neural circuitry. It’s a brain builder that makes phosphatidylcholine, the most common fat in all cells, and helps regulate inflammation. It’s also a key ingredient of an important neurotransmitter, acetylcholine, that’s important to learning and memory… Eggs, Scallops, Beef, Brussel Sprouts. 

    • Phytonutrients: The molecules and nutrients that come from “eating the rainbow”, or a wide assortment of fruits and vegetables, help to promote neurogenesis (the development of new brain cells) and reduce inflammation. Rainbows. 

    • BDNF: A neurotrophin, the “Miracle-Gro” protein that helps the birth of new cells, new connections, and acts as a toxin protector. There have been numerous studies that show patients with a major depressive disorder and anxiety disorder have lower BDNF levels than those without such diagnoses. YET, you can increase the amount 0f BDNF your body produces regardless of gene expressions, by eating foods that bolster the production of BDNF, like nuts and leafy greens… Nuts, Wild-Type Seafoods, Berries, Dark Chocolate. 

    • Gut Health

      • Probiotics: Fermented foods like kefir, sauerkraut, and probiotic yogurt.

      • Fiber is made of long chains of glucose held together by a bond humans can’t digest. It helps bind and eliminate toxins and feeds healthy bacteria in the gut. Beans, vegetables, fruits →  Lentils, Navy Beans, Black Beans, Split Peas, Onions and Berries. 

 

Chapter 3: HOW TO GROW NEW BRAIN CELLS

 For many years we’ve talked about our DNA in terms of biological destiny. We thought similarly about the brain, that it was done developing and maturing at adulthood. As it turns out, we were completely off the mark. Our brains are fully capable of change across our lifespan. Moreover, the field of epigenetics is showing that environments and lifestyle decisions can change where, when and how our genes are expressed. Thus, physical and mental biological destiny is much more malleable than previously imagined. We were all born with our genome, consisting of our DNA, but as with a computer, the hardware needs software to tell it what to do. The epigenome, or those environmental tweaks to gene expression, is that software. Your life experiences, as well as lifestyle factors like diet, exercise, and social interactions, are actually marking up your DNA- and telling the genome to increase, decrease, or even stop production of different proteins in response to environmental interactions. It’s complex of course- but even with a strong family history of a mental health condition, nothing is set in stone. The epigenome means that you have the power to make changes, like to your diet, that can counter and check what may have built into your brain’s hardware since birth. The other great thing about this emerging field (epigenetics) is that it has shown us that our brains are neuroplastic- that is they harbor the ability to grow and adapt to our environments no matter our age. This means that no one is ever “stuck”. Dr. Gomez Pinella’s UCLA lab clearly demonstrated that those with better diet quality had a substantially increased hippocampal volume. That “grow mode” also happens to be a protective state, producing the defensive molecules that help to safeguard your brain against the atrophy that is so often seen in mood disorders… Felecia Jacka, director of the Food and Mood Center at Australia’s Deakin University, and the researcher who led the SMILES trial, considers the brain a vibrant and dynamic organ of connection. When it’s getting appropriate nourishment, it can move into “grow mode”, a place that facilitates neuroplasticity, allowing it to easily make the strong synaptic connections required to adapt to the world around you. That “grow mode” also happens to be a protective state, producing the defensive molecules that help to safeguard the brain against the atrophy that is so often seen in mood disorders… Thinking beyond Serotonin- meet BDNF. BDNF is what’s called a neurotrophic factor or a neurotrophin, an important brain-growing protein. Some say BDNF is a lot like Miracle-Gro for the brain- a fertilizing biomolecule that supports the birth of new brain cells and synapses. In the laboratory, when you sprinkle a little BDNF on a sample of brain tissue, you can actually watch those cells reach out and form new connections with neighboring cells… The PREDIMED-Navarra trial showed that patients that ate just ONE handful of nuts daily (1 oz. serving of walnuts, almonds and hazelnuts) showed significantly higher BDNF levels than the other groups… Inflammation- the brain, like the rest of the body, can be affected by inflammation. Chronic stress, environmental toxins or hormone imbalances, just to name a few, can lead to an imbalance in the release of pro-inflammatory and anti-inflammatory molecules- with too many pro-inflammatory chemicals let loose in the brain, trouble can start. All that inflammation leads to loss of cells, which can affect the neural circuits, which can affect human experience. Dr’s have long observed a curious correlation between the symptoms seen in infection and depression. A person with the flu has a lot in common with someone with depression: low moods, increased irritability, and a general lack of interest in activities they typically have enjoyed. One third of patients diagnosed with depression have high levels of different inflammatory markers. Researchers from the University of Denmark found that patients who were receiving antidepressants saw significant mood improvement with the addition of non-steroidal anti-inflammatory drug (NSAID’s)... Causes of inflammation: chronic stress, smoking, physical illness, sleep deprivation, environmental toxins, lack of physical activity, social isolation, and obesity. When you can find ways to reduce inflammation, our brain- and your mental health- benefit… As mentioned above, the essential fatty acids, found in wild type seafood, help to fight inflammation. By substituting wild seafood for chicken or steak 3 times a week, you can better eat to beat depression and anxiety. Adding, magnesium rich foods, like avocados, dark chocolate, and pumpkin seeds can also aid your fight against depression. Higher levels of magnesium lead to strengthened synaptic levels, improved sleep, and lower inflammatory cytokine levels- and, by extension, eased mood and anxiety symptoms. 

 

Snack mix: hazelnuts, walnuts, brazil nuts, almonds, pumpkin seeds, cashews, sesame seeds, sunflower seeds, dark chocolate chunks. 

 

Chapter 4: OPTIMIZE YOUR GUT FOR MENTAL HEALTH

We depend on our guts to help us properly digest and absorb the food we consume each day. Without the gut, we couldn't get the nutrients we need to survive, let alone thrive… The gut also happens to be the largest endocrine, or hormone-secreting, organ in mammals- and as such, also plays a pivotal role in immune response. It helps mediate when, whether, and how pro-inflammatory molecules are deployed in the body and brain… “The microbiome is not a single entity, even though we talk about it as a single thing. Rather, it is a sophisticated ecosystem of trillions of different microorganisms. You’re dealing with a sort of rain forest effect here- and we are now learning this rain forest is producing all kinds of wonderful chemicals that support brain health in different ways (John Cryan).” To stay healthy, a diverse microbiome, with a variety of good bugs, or what some call probiotics, is critical. Without them, our bodies wouldn’t achieve full nourishment, many nutrients would pass through us, and others wouldn’t be produced at all… We see this link between the microbiome and serious mental illness in actual patients as well. Psychiatrists at Houston Methodist Hospital recently analyzed microbiomes of 111 adult inpatients who had come to the hospital due to serious mental illness, such as severe depression or anxiety. They found that the less diverse the microbiome, the more serious a patient’s psychiatric symptoms were. What’s more, those patients with more diversity and richness in their gut bacteria were more likely to remit from their condition- and do so more quickly… In the case of bipolar disorder, researchers at Johns Hopkins followed sixty-six patients who were hospitalized. Half of those patients were given a probiotic to take for 24 weeks after discharge. Of those, only 8 returned for treatment vs. 24 of the 33 in the placebo group. When the authors looked at inflammation levels, they discovered that abnormally high pro-inflammatory molecules in the body were most helped by probiotics… Each and every one of us is born with a microbiome made up of the bacteria passed to us in utero and druing birth by our mothers. After birth, you then pick up new microbiome passengers as you breath in the air, try new foods, hug loved ones, explore outside, or even cuddle with your cat or dog. Every single interaction with your environment has the power to change your microbiome- some subtly others to a greater extent. To stay healthy, you want a diverse microbiome, with a variety of good bugs, also known as probiotics. 

 

Chapter 5: THE BEST FOODS TO BEAT DEPRESSION AND ANXIETY- From Fifty Shades of Kale to Reformed Kale Evangelist

Food categories are exactly what they sound like- groupings of foods that contain high levels of brain-healthy nutrients. The Eat to Beat Depression food categories are: 1) Leafy Greens, 2) Rainbow Fruits and Vegetables, 3) Seafood 4) Nuts, Beans and Seeds 5) Meat 6) Eggs and Dairy 7) Good Microbiome Bugs… When you eat that bowl of blueberries or tuck into a great piece of eggplant parmesan, those anthocyanins tell the body to produce kynureni acid through special messages they send the brain through the microbiome. This molecule has the power to facilitate sleep, boost mood, and decrease feelings of brain fog…Avocado is a special food that helps the body absorb other phytonutrients, like lycopene. Another reason it is great for your plate is its high content of fiber, potassium, and vitamin E… I strongly encourage avoiding mercury; one simple step is to eat small fish and bivalves (oysters, mussels, clams)... Eating to beat/avoid depression goes beyond eating a single “superfood” or simply trying to add a few nutrients into your diet. Rather, eating for brain health involves consuming whole foods with a high nutrient density provided directly by mother nature… 

 

Chapter 6: CHALLENGES FACING THE MODERN EATER

We all have different tastes, preferences, and societal factors that influence the way we like to- and actually do- nourish ourselves… The sulforaphane you get from fresh spinach is going to be very different from what you get from the dehydrated food concentrates commonly found packed in vitamin pills… Food allergies are another reason why I wanted to move away from specific recommended foods to broader categories… There’s a happy medium to be had when you consider how to best integrate red meat into your diet. First, when choosing your cuts of meat, opt for grass-fed products… One of the main things dairy has going for it is its different fermented options. Yogurt and kefir both provide great food for the microbiome, which we know promotes brain health… Brain food for carb craving: Gnocci with olive oil and salt, brown rice with caramelized onions and vegetables, burrito or fish tacos. Good grains for gluten free folks: brown rice, quinoa, amaranth, oats, and buckwheat. 

 

Chapter 7: EATER, HEAL THYSELF

It’s critical to take time to carefully consider what may be getting in the way of reaching the goal of empowering yourself to choose healthy, nutrient dense foods… Dr. Ramsay’s Eclass, may help and is $179… Discovering nutrient dense foods that you enjoy, is part of the actionable process… Be open to the learning process. When mistakes happen, it’s not a failure. It’s a lesson. Eating to beat depression and anxiety is not about overhauling your entire diet. That just isn’t practical for most people. Rather, it’s about making small, sustained changes that introduce more nutrient dense foods from different categories so you can put your brain in a state of growth and plasticity (this is for all and any age!)… 

 

Chapter 8: THE KITCHEN, Stock up and Create the Ultimate Workspace to Feed Mental Health

The next part- setting up your kitchen as a positive, reliable workspace- is easy. Too often, we let the time it takes to buy and prepare food be a barrier to brain health. Or maybe we’re intimidated by our lack of experience or skills in the kitchen. I can’t tell you how many people I’ve met who’ve been convinced they can't cook have learned with a little time and practice, that they too, can become masters of self-nourishment. Simply put, having the right mind-set, coupled with some basic tools and pantry staples, puts you in a position to be more thoughtful and efficient when it comes time to planning and creating your meals… Before you do anything else, it pays to take stock of your current setup. The idea is to figure out what you have to work with- and clean out what’s no longer needed. Don’t let that stress you out, you don’t need to do it all at once! It’s all about organizing what you do have so you can easily find what you need when you need it. Once you have a more functional space, you’ll realize you only need the combination of a few basic tools, fresh ingredients, some tasty herbs and spices (that you like), and a simple willingness to add more nutrient dense foods to your diet. 

Tools: Tongs, Cutting Board, Vegetable Peeler, Knives, Oyster Shucker, Grater, Stainless-Steel Colander, Kitchen Shears, Blender, One large and small Stainless Steel Skillet, Sheet Pan, Instant Pot, Glass Storage Containers. Most people have a lot of these but not all. I put links on there; can get them all on Amazon and the only one that is expensive (~$100) is the Instant Pot but they do wonders once u read the directions. 

Kitchen Staples (all cheap): Brown and wild rice, Quinoa, Steel-Cut Oatmeal, Beans and Legumes, Basil, Chives, Cilantro, Parsley, Sage, Rosemary, Thyme, Black Pepper, Chile flakes, Cumin, Curry, Garlic Powder and Garlic Salt…

Cooking Fats: Don’t waste all that meal prep and use fake or ultra-saturated fats. Olive oil, grass-fed butter and coconut oil are great

Frozen Foods: Blueberries, strawberries, peaches, Spinach, Kale for smoothies or others you like!

 

Chapter 9: THE SIX WEEK PLAN AND RECIPES

The six-week plan is a jumping-off point- Dr. Ramsay uses plans like this in his online class (<$200!). As you try new dishes, improve kitchen skills and gain confidence in how to best nourish your brain, you’ll find your dietary patterns slowly but surely evolving. Each weeks’ session will address a specific food category and include information about goals, easy swaps, and substitutions, challenges and simple delicious recipes.

Week 1: LEAFY GREENS (AND OTHER COLORS) 

During this week, the goal is to eat 1-2 packed cups of chopped greens per day. If this sounds like a lot, put some spinach leaves in your pan and mix with eggs and it becomes 2-4 bites. You can make a tasty shake with Spinach, Kale or another leafy base. Use whatever leaf you like best, add olive oil, parmesan cheese and whatever other veggies u like and you have a delicious meal. The biggest challenge for most people is finding new ways to eat greens. Once you figure that out, it’s easy. There are plenty of recipes at the end of the book and countless others online. . 

Week 2: RAINBOWS 

Mother Nature created a world full of brightly colored fruits and vegetables- all with their own unique phytonutrients to promote health. These rainbows- sometimes referred to as “brainbows” are chock-full of fiber and phytonutrients. Try to add ½ cup or more of rainbows per meal, and if that is eating a piece of fruit, handful of berries, carrots with hummus, etc. Find what you like, the more varied the better.

Week 3: SEAFOOD

There’s no doubt seafood is a challenging category for many people. However, it’s the only way to get the amazing omega-3 fatty acids like EPA and DHA that are amazing brain boosters and help stimulate the production of important nerve growth factors like BDNF while reducing inflammation. Seafood is also chock full of other brain healthy nutrients like iron, vitamin B12, zinc and selenium. The goal is to add 2-5 servings per week, which can include fish tacos. Again, the book has great recipes or go online… Many people remain concerned about mercury and microplastics- and for good reason. These contaminants are much lower risk when you opt for sardines and anchovies. Mussels, clams and oysters are also great options to enjoy seafood without worry. Find whatever method works for you, grilled fish steaks, ceviches etc. 

Week 4: NUTS, BEANS AND SEEDS 

Try to find easy to eat a small handful of these foods to your meals or as a stand-alone snack each day. This one is easy. Make a mix of a bunch of different kinds and add some dark chocolate chips, or add hot sauce or spices in a ziplock bag. Do whatever you like best. Order whatever you like online, or go to self administered sections like at Whole Foods and try different kinds. Nuts.com is also easy and cheap. Order and then mix in the gallon ziplock bags and you’re done. Other recipes and ideas in the book are better than mine. 

Week 5: GOOD MICROBIOME BUGS

You’ve spent the last four weeks adding foods that help support your microbiome by providing it with the fiber it needs to survive. But to continually seed the gut with good bugs, you’ll also benefit from adding some fermented foods to your diet. Including live-culture foods like yogurt, sauerkraut, miso, kefir is a great way to start. Who doesn’t love a grilled cheese sandwich? Add a meat or tomato, sauerkraut and sour dough bread and you’ve added bugs from both the kraut and bread. Pick a plain, full-fat kefir and yogurt with no added sugar and add your own sweetness with honey, berries, or a little dark chocolate. Plenty more ideas in the book. 

Week 6: GROWING YOUR FOOD ROOTS 

Engage in one intentional action to build your food connections and grow your food roots: check out your local farmers market, get to know your fishmonger or butcher, check if your local farm has a volunteer day, sign up for a cooking class at a neighborhood restaurant or school, etc. There are many creative ways to enhance your relationship with your food community- and become a more knowledgeable and confident eater in the process. 

 

Food really is medicine. Never forget that you have an opportunity every time you sit down to eat to put your brain into “grow” mode. As you continue to eat more nutrient dense foods, you’ll continue to feel better, not only because your brain has the building blocks it needs to work at its best but also because you know you’re intentionally supporting your health and well-being. By feeding your brain, you’re protecting your most important asset. You now know the science behind the diet (reading the actual book will help- these are just MY notes that make sense to me). You’ve spent time better understanding your strengths when it comes to eating- and some challenges you’ll continue to face. You’ve worked through the six food categories to gain the expertise to eat with joy and purpose. You have all the tools you need to succeed as you eat to beat depression and anxiety, nurturing your mind, body, and spirit as you sit down to eat at every meal.”

 

WE CAN’T EMPHASIZE ENOUGH THAT THESE ARE SNIPPETS THAT MAKE SENSE TO US. THE BOOK WILL GIVE A FAR GREATER UNDERSTANDING THAN WHAT HAS BEEN CHERRY PICKED ABOVE. THE CLASS COULD ALSO BE A GREAT COMPLEMENT TO THE BOOK, AND IF YOU ONLY HAVE TIME FOR ONE, CHOOSE WHATEVER YOU THINK WILL WORK BEST FOR YOU!

 

Eat to Beat Depression and Anxiety: Drew Ramsay, MD- Link

Dr. Ramsey’s $197 Eclass- Link

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