Action Steps:

1. Replace Breads, Pasta, Bagels, and Crackers with Real Whole Grains

As a general rule, bread, pasta, bagels, and crackers are junk food.  We tend to think of these foods as reasonably healthy. After all, they are fat free, and for years they formed the base of our food pyramid. But the decision to make these foods the staple of the USDA’s recommended diet was never based on real science. As Americans ate more and more of these foods, rates of diabetes, obesity, and heart disease all went up. Depression followed suit. Real whole grains are wonderful nutrition. But by the time they are processed into bread, pasta, etc…, they are stripped of their vital nutrients and fiber, and they become metabolic poisons. While “whole grain” breads and pastas are certainly better than non-whole grain varieties, most of them are still way over processed and a long way from health food. True whole grains like whole oats, quinoa, buckwheat, bulger wheat, brown rice, wild rice, and amaranth are real health foods that will nourish physical and emotional health alike.

2. Start Eating Quality Fats Including Fish Oil and Olive Oil

You can’t build a healthy brain without adequate omega 3’s. Eating an omega 3 rich fish like Alaskan Salmon a few times a week is great, but your body can still use more. Popping a couple of fish oil capsules after breakfast each day is one of the simplest things you can do to bolster your mood and improve general health (flax oil is an alternative for vegetarians, but not really the same as fish oil). Olive oil is simply wonderful for you, and eating it pays dividends body-wide.

3. Eat Some Form of High Quality Animal Protein at Least a Few Times per Week

The vast majority of people absolutely require regular intake of animal protein (at least a few servings per week) for optimal health. Grass fed red meat, free range chicken and turkey, and wild caught fish all provide critical fats and proteins that support optimal mrntal and emotional function. If you don’t eat meat, be sure to consume organic yogurt (grss fed if you can find it) and/or raw milk cheese a few times per week. If you are committed to veganism, learn about supplementing with amino acids like Tryptophan and omega 3 fats, which are lacking in vegetables foods. Supplements are never a real substitute for whole foods, but they can certainly help.