It was a sunny Saturday morning, and I found myself strolling through the local farmers market, hunting for fresh veggies, fruits, and maybe a jar of local honey. As I browsed the stalls, I suddenly spotted a familiar figure—round, yellow, and unmistakably fond of honey. Yes, it was Winnie the Pooh, happily inspecting the honey jars, undoubtedly searching for the perfect one to take back to the Hundred Acre Wood.
As luck would have it, Pooh turned and noticed the book in my hand: "3 Food Rules of a Mental Health Warrior." His face lit up with curiosity, and in his endearing, gentle voice, he said, “Oh, hello there! What’s this book about? It seems to be about food, which I like very much.”
Of course, Pooh would be drawn to a book with “food” in the title. I smiled and explained that it was part of the Mental Health Warrior Program I created after 20 years of struggling with Bipolar, Alcoholism, Anxiety Disorders, and PTSD. Pooh’s eyes widened—though I couldn’t tell if it was the mention of food or mental health that caught his attention.
I shared how, after two decades of challenges controlling my life, I reached a point where I felt powerless and attempted to end my life. But with a second chance, I discovered that mental health is the foundation for overcoming any challenge. That realization led me to create the program, redefine my relationship with food, and write this book to show how our dietary choices can be a powerful tool for building strong mental health!
Pooh’s furry ears perked up even more. “So, food can help our mental health too?” he asked, puzzled but intrigued. “I always thought it just helped my tummy.”
“Oh, it does much more than that, Pooh,” I said with a smile. “Let me explain the 3 Food Rules of a Mental Health Warrior and how we can apply them here at the market.”
Rule 1: Choose Low Carb Foods
“Carbohydrates, Pooh,” I started, “can be tricky. When we eat too many, they cause our blood sugar to spike, giving us a quick burst of energy, but then we crash. This rollercoaster affects our mental clarity, mood, and energy levels. So, Rule 1 is about reducing carb intake to keep our energy stable and our minds clear.”
Pooh scratched his head. “I see. So, instead of eating lots of bread and honey sandwiches, maybe I should eat something that keeps me feeling steady, like some fresh vegetables or nuts?”
“Exactly,” I said. “You could pick up some leafy greens or cucumbers right here at the market. They’ll give you the energy to enjoy your day without that dreaded crash!”
Pooh looked over at the vegetable stall with newfound determination. “I suppose I can try something a little different today. Maybe some carrots or spinach.”
Our Action Plan at the Market:
We both picked up some fresh veggies—me with some kale, and Pooh, a bit more cautiously, chose a bunch of bright orange carrots.
As we made our selections, I explained further. “The great thing about these choices, Pooh, is that they help regulate blood sugar, which keeps our mood and energy levels steady. When we avoid the highs and lows of sugar and refined carbs, it’s easier to think clearly and stay calm—even when things get stressful. Plus, these vegetables are packed with nutrients like magnesium and vitamin C, which support brain health and reduce stress.”
Pooh nodded thoughtfully, holding his carrots with a little more pride. “So, these veggies are like a boost for my brain and my day?”
“Exactly,” I said. “By choosing low-carb foods like these, you’re giving yourself the tools to feel good not just physically, but mentally too.”
Rule 2: No Sugar
Next, I told Pooh about Warrior Food Rule 2: Eliminating Sugar. “Pooh, I know this one might sound difficult for you,” I said, carefully eyeing the honey jars. “But sugar can really mess with our emotions. It gives us a quick high, but then leaves us feeling sluggish, cranky, or even anxious when it wears off.”
Pooh frowned and hugged a honey jar protectively. “But honey is so lovely, and it makes me feel happy! Does that mean I shouldn’t eat it?”
“Well,” I said with a smile, “everything in moderation. Honey is natural, and if you don’t go overboard, it’s much better than processed sugar. But if you want to keep your emotions balanced and feel good all day, you’ll want to avoid sugary snacks like candies or cakes. How about some berries instead?”
Pooh thought for a moment, then nodded slowly. “Berries sound nice. They’re sweet but not too much, right?”
“Exactly!” I said. “Berries are naturally sweet, and they provide fiber, vitamins, and antioxidants, which help stabilize your blood sugar. That means no emotional rollercoaster and no crashing. Plus, they’re great for brain health and reducing inflammation, which can impact your mood.”
Our Action Plan at the Market:
We both stocked up on fresh strawberries and blueberries, giving us a natural and balanced source of sweetness.
As we walked away, I added, “Pooh, every time we skip the processed sugar, we’re giving our minds and bodies the chance to function at their best. Sugar highs and crashes can amplify anxiety or irritability, but natural options like these berries help keep us calm, focused, and ready for the day.”
Pooh’s ears perked up as he considered this. “So, by eating berries instead of sweets, I’ll feel steady and happy for longer?”
“Exactly,” I said. “It’s a small change that makes a big difference. You’ll feel more in control of your emotions, and your energy won’t dip unexpectedly!”
Rule 3: Choose Minimally Processed Foods
“For Rule 3, it’s all about choosing minimally processed foods,” I explained. “When we eat whole, natural foods, like fresh fruits, vegetables, and meats, we get all the nutrients our brains need to stay healthy. Processed foods, on the other hand, are often stripped of those nutrients and packed with artificial additives that can negatively affect our mood, energy, and overall mental clarity.”
Pooh blinked. “So, no more ‘just add water’ honey-flavored snacks?”
I laughed. “Exactly, Pooh. Instead of snacks that come in packages and last forever on a shelf, choose fresh produce and wholesome foods like we find here at the market. These foods help keep your emotions steady, your brain sharp, and your energy high. Plus, they reduce inflammation in the body, which is linked to mood disorders like anxiety and depression.”
Pooh nodded thoughtfully, looking around at the sights and smells of the farmers market. “I suppose I should stick to real honey and fresh fruits, then. That sounds much better for me than anything in a shiny wrapper.”
Our Action Plan at the Market:
We both made sure to avoid the processed snacks and instead loaded our baskets with fresh, wholesome foods—me with some farm-fresh eggs and salmon, and Pooh sticking to his beloved honey, though now with a few extra fruits and vegetables to round things out.
As we packed up, I added, “The great thing about minimally processed foods, Pooh, is that they fuel your body and brain with the nutrients they need to function at their best. When we cut back on processed foods, we’re giving our mental health a boost by reducing harmful ingredients that can sap our energy or cloud our mood. It’s a simple way to take control of how we feel.”
Pooh beamed proudly at his basket of goodies. “Great job, Pooh!” I said. “You’re already on your way to being a true Mental Health Warrior!”
Wrapping Up Our Market Adventure
As Pooh and I finished up our shopping, we both felt pretty good about the choices we’d made. “You know,” Pooh said thoughtfully, “I never realized that food could help more than just my tummy. But now I see it can make me feel good all over—even in my heart and head!”
“That’s exactly right, Pooh,” I said. “By following the 3 Food Rules of a Mental Health Warrior, we’re not just feeding our bodies; we’re feeding our minds too! The choices we make today will help us stay strong, both physically and mentally.”
Pooh smiled, clutching his carrots and berries proudly. “I can’t wait to get home and prepare my meal. I’ll have to tell Piglet and Tigger about this too—they could use some of these 3 food rules to help them build strong mental health and triumph over their challenges!”
We then parted ways with a wave, both excited to get back to our kitchens and put our newly discovered food knowledge into action.
Mental Health Tool for Everyday
By embracing the 3 Food Rules of a Mental Health Warrior, Pooh and I discovered that even a simple trip to the farmers market can become a powerful opportunity to nurture your mental health.
So next time you’re at the market, remember: you’re not just shopping for food—you’re building strong mental health, One Bite at a Time!
Bruce Schutter
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