Tuesday 3/5/19 THIP United Methodist Church of Monroe. 648 Orchard St, Monroe Oregon. Tuesdays 530-7 PM
Food, Mood & Mindfulness
Eat for health!
Get out of the control and into the body, integrate the 3 neurological centers. 1 head brain 2 heart brain and 3 gut brain through posture and breath awareness, details below
Eat whole plant foods with a diversity of plants to create a diverse micriobiome.
This will decrease inflammation and depression severity. This will add essential nutrients for natural neurotransmitter production
Eat to repair over injure. Consider rate of repair vs rate of injury
How many of our choices help with repair vs injure.
Eat for blood flow.
Consider adding Vitamin D, B, Omega 3 from flaxseed, walnut, dark leafy vegetables, chia seed
Get whole with awareness of Forks, Feet, Fingers, Stress, Sleep & Love
It is a myth that we need to give up our joy of eating to be healthy
I look forward to my overnight oats soaked in homemade hemp seed milk sweetened with dates and vanilla extract with berries, ground flaxseed, cinnamon, ginger, cacao nibs for breakfast. I absolutely love my breakfast! I look forward to our curry potato, brown rice or quinoa vegetables stews for lunch and dinner or burrito bowls with pumpkin seeds, whole grains, beans and hot sauce. I do not feel deprived. I feel light and energized in my body. I am eating for optimal blood flow and loving every bite. With every meal I know I am repairing damaged blood vessels and healing my body.
Eat whole nutrient dense fiber foods!
Shift your plant to animal ratio, your whole to processed ratio
Perfection is impossible, to be whole is the goal!
Whole foods with fiber: Vegetables, fruits, beans, whole grains, seeds
Avoid or keep to 2 servings or less a week “meats and treats” which are foods WITHOUT fiber
Foods without fiber = meat, eggs, dairy, cheese, oils, white flour, sugar
Eat oatmeal with 1-2 tablespoons fresh ground flaxseed with berries and plant milk
Try “overnight oats” for breakfast:
- Soak 1/2 cup of steel cut oats after rinsing before bed, soak in plant milk overnight in the fridge.
- Add 1-2 tablespoons of fresh ground organic flaxseeds, berries, cinnamon
We encourage a large salad with beans, whole grains for one meal a day.
Hemp milk recipe:
- Blend ¼ cup raw shelled hemp seeds with 2 cups water for 40 seconds
- Add a few pitted dates and vanilla extract to taste
Read to serve, no need to filter.
Try burrito bowls for lunch and dinner. Google: whole food plant based burrito bowel recipes
Try living on sweet potatoes and kale with fruit for snacks and dessert for a few days.
Move your body a little bit every day as tolerated
ie mini squats in your home, walking in the house or outside, stationary cycling, gentle yoga stretches
Goal to increase exercise to 30-40 minutes a day
FINGERS: Avoid tobacco use
To balance your nervous system, relax the body and prevent compression pain we need to recruit back your parasympathetic nervous system.
To do this:
Practice soft belly breathing and posture awareness
The belly should rise on inhalation and fall on exhalation
Allow shoulders to rest on top of the rib cage avoiding ‘ear muffs’
Minimize slouching, goal for a straight spine and strong core
Prioritize adequate sleep
Minimize screen time 2-3 hours before bed
Read a real book before bed
Consider melatonin assist, take 1-3 mg after dinner
Minimize lighting in home in evening
See my sleep hygiene handout at drkyle.com for more ideas
Connect with yourself, go inward
Choose a few minutes every day for silent contemplation, prayer
Practice gratitude: Place hands on chest and feel one thing you are grateful for for 1-3 minutes before getting out of bed in the AM each day.
Connect with other sentient beings
Be curious about grudges, need for forgiveness, adequate grief work