We are sure you have heard that “you are what you eat” this is true and so is the adage
“you are what you absorb.” There is a very large body of evidence that explains the healing power of food and good nutrition. Having a wide variety of whole, fresh foods can provide the body with amazing
anti-inflammatory nutrients, fiber to support your gut microbiome and the vitamins and
minerals needed to repair damage and reduce oxidative stress (think cellular aging).
However, when it comes to mental health, reducing depression or anxiety, or boosting
your mental clarity we don’t often think of food as a big factor. Here is an excerpt from
an article from American Psychological Association – Many of the same foods known to
support general health also promote healthy brain function. Diets high in fruits and
vegetables, healthy fats, and minimally processed foods are linked to a range of positive
mental health outcomes, including improvements in depression, well-being, and
psychological distress…….Meta-analyses of randomized controlled trials and cross-
sectional studies indicate that following a Mediterranean or similar diet reduces
depressive symptoms and risk, while diets high in ultra-processed foods increase risk.
For those interested in reading the article in its entirety, here is the link Researchers are
furthering our understanding of nutrition to optimize mental health
So, what are we suggesting? Eat mostly unprocessed, whole foods, organic whenever
possible and as big of a variety as possible. Aim for 25 – 30 different whole foods a
week. Avoid ultra processed foods, that is most packaged goods. Food that is ultra
processed is devoid of nutrients and enzymes that are important for your wellbeing.
We will highlight a super food monthly, let’s see if you can incorporate it into your diet
plan.

This month is Hemp Seed Hearts: Tiny Seeds, Big Nutrition
Hemp seed hearts—the soft, shelled seeds of the Cannabis sativa—are a nutritional
powerhouse that can easily be added to your daily routine. These mild, nutty seeds are
rich in plant-based protein and contain all nine essential amino acids, making them a
great option for supporting muscle repair and overall vitality.
They are also an excellent source of heart-healthy omega-3 and omega-6 fatty acids in
a balanced ratio that supports cardiovascular health and helps reduce inflammation. In
addition, hemp seeds provide important minerals such as magnesium, iron, and zinc,
which contribute to energy production, immune support, and healthy brain function.
Another benefit is their fiber and healthy fat content, which can help support digestion,
stabilize blood sugar, and promote lasting satiety.

Try sprinkling hemp seed hearts on oatmeal, yogurt, smoothies, salads, or roasted
vegetables for an easy nutritional boost. Just a few tablespoons a day can add
meaningful nourishment to your meals.
These can be found at Grocery Outlet, Trader Joes, Costco, Whole Foods or Sprouts.
For breakfast try blueberries (frozen are almost as good as fresh), gluten free granola,
and a spoonful of hemp seed hearts. Highly nutritious and filling, a great way to start the
day!