Build Strong Mental Health One Bite at a Time: My Day with Winnie the Pooh at the Farmer’s Market
- Bruce Schutter
- Dec 2, 2025
- 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. When you eat too many at once, your blood sugar spikes — you get a burst of energy, but then you crash hard. That rollercoaster doesn’t just hit your body… it hits your mind.”
I tapped my book. “For someone like me — someone who’s battled Bipolar, Alcoholism, Anxiety Disorders and PTSD — that crash used to send my mood into a tailspin. I’d go from energized to foggy, irritable and overwhelmed in minutes. So Rule 1 became essential: eat low-carb foods to keep your blood sugar steady, your energy stable and your mind clear.”
I gestured toward the stalls around us. “That’s why I choose leafy greens, cucumbers, peppers, nuts… foods that give me steady fuel instead of emotional whiplash. It helps me stay in control instead of being yanked around by sugar spikes and crashes.”
Pooh blinked slowly, clearly processing. “Ah,” he murmured, “so low-carb foods help you feel steady… inside your brain and inside your heart.”
“Exactly,” I said. “Steady fuel makes for steady emotions.”
Pooh's Takeaway:
Pooh scratched his head. “So… instead of bread and honey sandwiches, I should choose something that keeps me steady? Like vegetables or nuts?”
“Exactly,” I said. “Leafy greens, cucumbers, carrots — they’ll fuel your adventures without the crash.”
Pooh looked toward the veggie stall with new determination. “Hmm… perhaps I can try carrots today.”
We each grabbed our picks — I grabbed kale, Pooh chose a bright bunch of carrots.
“These foods keep your energy and mood steady,” I explained. “They help you stay calm and clear-headed, even when things get stressful.”
Rule 2: No Sugar
“Pooh,” I began cautiously, noticing the honey jars he was hugging, “Warrior Food Rule 2 is eliminating sugar.” His eyebrows lifted and I continued before panic set in.
“Sugar gives you a quick burst of happiness, but it crashes fast. And for someone like me — that crash used to hit like a brick. My mood would swing, my anxiety would spike and my energy would tank.”
I held up a small berry basket from the table beside us. “So to keep my mood steady and my emotions manageable, I cut out sugar. Candy, cakes, sugary drinks — they send your brain and body on a rollercoaster. But natural sweetness in moderation? That’s different.”
Pooh eased his grip on the honey. “So sugar makes you feel good… then not good?”
“Exactly. Avoiding sugar helps me stay clear, calm and stable — and keeps my day from spiraling.”
Pooh's Takeaway:
Pooh frowned at his jar. “But honey makes me happy. Does this mean I must never have it?”
“Not at all,” I smiled. “Honey is natural. Just enjoy it in moderation. But when you want steady energy for adventures with Piglet or trying to keep up with Tigger… berries are a much better choice.”
Pooh tilted his head. “Berries? Sweet… but not too sweet?”
“Exactly. They’re full of fiber, vitamins and antioxidants — all things that keep your mood steady and your brain happy.”
We gently backed away from the honey table (Pooh needed a moment) and filled our baskets with strawberries and blueberries.
Pooh popped a strawberry into his mouth and brightened instantly. “So berries help my tummy and my mood?”
“Exactly,” I said. “It’s a tiny choice with a big impact.”
Rule 3: Choose Minimally Processed Foods
“For Rule 3,” I explained to Pooh, “it’s all about choosing foods that are as close to their natural state as possible. Fresh vegetables, eggs, fish, meats — foods that still hold the nutrients your brain needs to stay healthy and steady.”
I picked up a farm-fresh egg from one of the stalls. “When I used to rely on processed foods, my emotions were all over the place — low energy, brain fog, irritability, anxiety spikes. Most processed foods lose nutrients and gain additives that mess with your mood and drain your energy.”
I tapped the egg gently. “But when I started choosing real, minimally processed foods, everything shifted. My mind felt clearer. My mood stayed steadier. My energy lasted longer!
It’s one of the simplest ways to support your mental health every single day.”
Pooh's Takeaway:
Pooh pointed to a package of “just add water” honey-flavored snacks. “So… maybe these aren’t the best choice?”
I laughed. “Exactly, Pooh. Things in shiny wrappers that last for months might taste fun, but they don’t help you feel steady or clear. The foods around us here — fresh veggies, fruit, eggs, fish — those give you strong, steady energy for your adventures with Piglet or your long walks with Christopher Robin.”
Pooh scanned the market with new understanding. “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 they taste better too.”
We made our way past the processed snacks (Pooh peeked once) and filled our baskets with wholesome picks — salmon and eggs for me, honey and a bundle of fresh spinach and carrots for Pooh.
As we wrapped up, I added, “Every time you choose minimally processed foods, you’re giving your brain and body what they actually need. That’s how you boost your mood, protect your energy and feel more in control of your day.”
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 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. “When we follow the 3 Food Rules of a Mental Health Warrior, we’re not just feeding our bodies — we’re feeding our minds. The choices we make today help us stay strong, steady and resilient.”
Pooh smiled, clutching his carrots and fresh spinach proudly. “I can’t wait to get home and make my meal. And I must tell Piglet and Tigger! They could use these 3 Food Rules to build strong mental health and triumph over their challenges!”
So the next time you’re struggling, look toward the grocery store and remember: you’re not just shopping for food — you’re building strong mental health, One Bite at a Time!
Bruce Schutter
Every day is a chance to choose strength — because YOU'RE IN CHARGE!
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