• holisticartichoke

Manage Depression with Nutrition

Oh, the pleasures of comfort food. In many cases when we’re depressed, we reach for comfort food, such as pizza, ice cream, mac & cheese or sugary snacks like donuts and candy bars. We think that by eating these foods, our depression will go away and our problems will be resolved, at least temporarily. However, this type of overly processed, sugary and fat laden food contributes to depression and dark moods.

A plant-based diet is really the way to go. Shop the perimeter of the grocery store and choose fresh, unprocessed foods that lift your mood. The chemicals in our processed foods not only effect our mood but our gut health, as well. Have you ever eaten a pizza and wondered why you have brain fog, and digestive issues? Choose fruits and veggies that are in season, eat whole grains like brown rice, oatmeal and quinoa. Fish is also a mood booster because of the Omega 3 fatty acids that boost brain health. Flaxseed, walnuts and chia seeds are also loaded with Omega 3’s.

If you’re interested in taking the next step to improve your health holistically, please reach out to me via email, or text me @ 480-580-3404.

Guiding people to a healthier lifestyle is my passion. Just this past year, my skeptical 27-year-old son started eating primarily a plant-based diet, plus he started an exercise routine. I am proud to say he lost over 30 pounds, has more energy and is continuing this lifestyle.

You can still curb your cravings while eating healthy.

Here is one of my favorite snacks that satisfy sweet chocolate cravings and have brain health benefits:


Chocolate Brownie Bars

  • 3 cups walnuts (loaded with Omega 3s)

  • 12 pitted Medjool dates (soak in water for 10 minutes) Dates are also known to improve brain function.

  • ½ cup raw cacao powder – super-food loaded with antioxidants, improves mood and can help with depression. This can be found in the baking aisle at Sprouts.

Pulse the walnuts in a food processor for about 20-25 seconds, until crumbly.

Add the dates and cacao powder, blend together until a ball forms. If dough is dry, slowly add some water from soaked dates.

Line an 8 x 8 pan with parchment paper. Press dough into pan and smooth out until even.


This is also delicious with pecans, cashews and mixed nuts, as well as a tablespoon of your favorite nut butter.

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