Build Strong Mental Health One Bite at a Time: My Day with Winnie the Pooh at the Farmer’s Market
- Bruce Schutter
- Aug 9
- 6 min read
It was a sunny Saturday morning at the local farmers market, and I was on the hunt for fresh veggies, spices and maybe — just maybe — a small jar of local honey. As I strolled past colorful stalls, my eyes caught a familiar figure: round, yellow and unmistakably fond of honey.
Yes, it was Winnie the Pooh, nose deep in a display of honey jars, clearly searching for the perfect one to take back to the Hundred Acre Wood.
As luck would have it, Pooh noticed the book in my hand — "3 Food Rules of a Mental Health Warrior."
His face lit up with curiosity and, in that gentle, endearing 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.
The Warrior Solution
I smiled, knowing Pooh already knew my story — how I spent 20 years battling Bipolar, Alcoholism, Anxiety Disorders and PTSD. Those struggles left me feeling so powerless that I tried to end my life. But in that darkest moment, I discovered something life-changing: mental health is the key to overcoming any challenge.
Armed with that knowledge, I created the Mental Health Warrior Program — a bold new SELF-HELP approach that puts YOU in charge — so you can take control of your emotions, overcome challenges and build the life you really want!
And yes — food plays a surprisingly powerful role in that journey. It’s a tool we use every day to strengthen our mental health from the inside out.
Pooh’s furry ears perked up. “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 right here at the market.”
Rule 1: Choose Low Carb Foods
“Carbohydrates, Pooh,” I began, “can be a bit sneaky. Too many at once make your blood sugar spike — you get a burst of energy, but then you crash. That rollercoaster can mess with your mental clarity, mood and energy levels. So Rule 1 is simple: reduce carbs to keep your energy steady and your mind clear.”
Pooh scratched his head. “So… instead of lots of bread and honey sandwiches, I should try something that keeps me feeling steady? Like fresh vegetables or nuts?”
“Exactly,” I said. “Right here at the market you could grab leafy greens, cucumbers, maybe even a few carrots. They’ll keep you going without the dreaded crash.”
Pooh glanced toward the vegetable stall with unexpected determination. “I suppose I can try something different today… perhaps carrots or spinach.”
Our Action Plan:
We each grabbed fresh veggies — I went for kale, Pooh (a bit more cautiously) chose a bunch of bright orange carrots.
As we paid, I explained, “The great thing about these choices, Pooh, is that they help regulate blood sugar, which keeps your mood and energy levels steady. When you 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, they’re packed with nutrients like magnesium and vitamin C that boost brain health and reduce stress.”
Pooh nodded, clutching his carrots with pride. “So… these veggies are like a boost for my brain and my day?”
“Exactly,” I said. “Choosing low-carb foods gives you the tools to feel good — not just physically, but mentally too.”
Rule 2: No Sugar
“Pooh,” I began carefully, eyeing the honey jars in his paws, “Warrior Food Rule 2 is eliminating sugar.”
His eyes widened. “Eliminating… sugar?” He hugged the jar like a long-lost friend.
“I know it sounds difficult,” I said gently. “But sugar gives you a quick burst of happiness, then leaves you sluggish, cranky, or anxious when it wears off. It’s a mood rollercoaster — and not the fun kind.”
Pooh frowned. “But honey makes me happy. Does that mean I should never have it?”
“Not at all,” I smiled. “Honey is natural, and in moderation, it’s far better than processed sugar. But if you want balanced emotions all day, skip the candies, cakes and sugary drinks.
How about some berries instead?” Pooh tilted his head. “Berries? Sweet, but not too sweet?”
“Exactly. They’re naturally sweet, full of fiber, vitamins, and antioxidants. They stabilize blood sugar, protect your brain, and fight inflammation — all of which help keep your mood steady.”
Our Action Plan:
We left the honey table (slowly… very slowly) and filled our baskets with strawberries and blueberries — nature’s candy, warrior-approved.
As we walked away, I added, “Every time we skip processed sugar, we give our minds and bodies the best chance to function at their peak. Sugar crashes can spark anxiety and irritability, but fruit like this helps keep us calm, focused, and ready for whatever comes next.”
Pooh smiled, nibbling on a strawberry. “So by eating berries instead of sweets, I’ll feel steady and happy for longer?”
“Exactly,” I said. “It’s a small change with a big impact. You’ll feel more in control, and your energy won’t dip unexpectedly.”
Rule 3: Choose Minimally Processed Foods
“For Rule 3,” I told Pooh, “it’s all about choosing foods that are as close to their natural state as possible. Fresh vegetables, eggs, fish, meats — they’re packed with the nutrients your brain needs to stay healthy. Processed foods, on the other hand, often lose those nutrients and gain additives that can mess with your mood, drain your energy and fog your thinking.”
Pooh’s brow furrowed. “So… no more ‘just add water’ honey-flavored snacks?”
I laughed. “Exactly, Pooh. Instead of things that sit in shiny wrappers for months, stick with the fresh, real foods we see all around us here at the market. They help keep your emotions steady, your brain sharp, and your energy high. Plus, they fight inflammation — which is linked to mood disorders like anxiety and depression.”
Pooh nodded, taking in the colorful stalls. “So real honey and maybe some fresh eggs are better for me than anything in a box?”
“Much better,” I said with a smile. “And you’ll enjoy them more too.”
Our Action Plan:
We skipped the processed snack aisle entirely (Pooh only peeked once) and filled our baskets with wholesome picks — farm-fresh eggs and salmon for me, and honey plus a bundle of fresh spinach and carrots for Pooh.
As we wrapped up, I added, “Every time you choose minimally processed foods, you’re fueling your body and brain with what they really need. That’s how you boost your mood, protect your energy and feel more in control of your day.”
Pooh beamed, hugging his basket like a treasure. “Great job, Pooh!” I said. “You’re already on your way to being a true Mental Health Warrior.”
Wrap Up
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 fresh spinach 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.
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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