Setting Intentions

"If you deliberately plan on being less than you are capabale of being, then I warn you that you'll be unhappy for the rest of your life." - Abraham Maslow

I read the above quote in a magazine article last month and I could not help but reflect on it as I type this post. If you do not know me personally, let me tell you that I spend a great deal of time thinking, reading, journaling, and just living in my head! My life is one of purpose and I am always striving.

Anywho, with that being said, I am consistently challenging those around me to be greater than they were yesterday, but that is almost impossible without setting goals and most importantly, setting intentions.

Today is the 2nd to the last day of 2013. Wouldn't it be perfect if you grabbed a journal and began writing down all of the goals that you wish to accomplish for the upcoming year? I started a month ago, not wanting to wait for the start of a new year. I separated out my goals to include some of the following: personal growth, career, and relationships. Under each header, I wrote down a few things that I would like to improve on in 2014. This process is also one of personal insight. If you are not reflecting on your life, how do you know what areas to evolve in?

A healthy practice would also be to include goals that include deadlines. So for personal growth, I may write down: to read 4 books in the first 3 months. After the 3rd month, I will follow-up with my goals and make sure that I accomplished what I said I would do. It is also good to revisit your journaling at the end of the year, to see what you were able to bring to life...or not!

Wishing all of you a very Happy 2014! I hope that it is filled with love, purpose and good health! 

Thank you for being apart of the Food-Mood journey this year!!

Go be great,
Jennifer

Holiday Healthy

The holiday season is among us and the first of the year is that time where most people are on their "get healthy plan". What if you attempted to be healthy through the holidays? I am all for being proactive, instead of reactive, so let's see how we can maintain without breaking down.

Here are a couple of tips to not pack on the pounds during the holiday festivities: 
  • Try to maintain current weight - Do not overeat
  • Make time to continue exercise regimen 
  • Limit amount of alcoholic beverages
  • Prepare your own healthy holiday dish - mine has always been a whipped sweet potato souffle, where I use light brown sugar and vanilla extract
  • Eat three well thought out, balanced meals a day
  • Enjoy and be merry! Don't over think! 

Benefits of Cat's Claw

  • supports immunity
  • cancer fighter
  • fights infections
  • helps with colitis & Crohn's disease
  • anti-parasitic
  • kidney cleanser
  • strengthens respiratory system
  • relieves arthritis discomfort
Please take the time to get familiar with this Peruvian plant!

Warm Lemon Water

Something you may enjoy drinking during the winter months is warm lemon water first thing in the morning. This is an Ayurvedic ritual and it has many health benefits. Warm lemon water is often used to stimulate the digestion system. Drinking this every morning will help clean out any unwanted toxins, via the digestive tract, that have settled overnight.
  • Mood enhancer
  • Supports immunity
  • Alkalizes the body/balances pH levels
  • Aids in digestion
  • Clearer skin
  • Weight loss

Try replacing your morning coffee or tea with a mug of hot water and a lemon wedge!

Reader Recipe #4: Roasted Garlic Brussels

Brussels Sprouts are one of my favorite vegetables, so I was extremely happy when a friend decided to cook dinner for me, using this recipe!


Directions: Heat 2 tablespoons olive oil in a small skillet over medium heat; add 2 chopped garlic cloves and 1/2 teaspoon each cumin seeds and kosher salt and cook 2 minutes. Stir in 1 tablespoon brown sugar, the juice of 1/2 lemon and a pinch of red pepper flakes. Toss with 1 1/4 pounds halved Brussels sprouts on a baking sheet. Roast at 450 degrees F until tender, 18-24 minutes. Toss with freshly torn cilantro.

Hydrate with Watermelon Water!

Remember my post on Strawberry-Kiwi Water? Well, I thought I'd share another flavored water recipe, using watermelon. I know you are probably thinking that summer is over, but watermelon is a fruit that can be found year round. I have been on a watermelon frenzy lately after discovering a delicious juice recipe, so I wanted to experiment with using it in different recipes.


What you'll need: 1/2 sliced watermelon, 1 sliced mango, 5 chopped strawberries, 3-4 leaves chopped basil, 2 squirts agave nectar (or raw honey), water, ice and a pitcher to mix! Chill overnight and voilà!

Watermelon is also known to enhance moods due to Vitamins B6 and C.

In all things, give thanks!

Thanksgiving is almost here and an exercise that I would do with my counseling clients around this time of year, would be to explore reasons to be thankful. Oftentimes, if you are suffering from a mental illness, like depression, it is difficult to see the light at the end of the tunnel. Though the task is to not only see it, but graciously find the way towards that light.
So what are you thankful for? For the next several weeks, try reflecting on those things. I have kept an ongoing list on my cell phone of things that I am thankful for, for the past couple of years and it allows me to put life into perspective. I have also heard of people keeping a "gratitude jar", where they write their thanks givings down on paper and toss them in the jar. There is no one right way to show thanks, the most important thing is that you recognize them!

Seafood Gumbo

When it's cold outside...fix a pot of gumbo!

I live away from my family and after speaking with my mother (who made gumbo this week), I was inspired to cook my own homemade version of seafood gumbo.
My bowl of Seafood Gumbo turned out pretty tasty!
I'd love to share this recipe with you, though it is very intricate. If interested, please send me an email at jennifer@food-mood.org and I'll be happy to send my recipe your way!

Turmeric and Depression

Here's a tidbit about turmeric: Ayurvedic and Chinese medicine have used it as a treatment for depression for many years.

In addition to treating depression, turmeric aids in the following:
  • improvement of blood circulation
  • treatment of digestive disorders
  • stabilization of blood sugar levels
  • stops new growth of new blood vessels in tumors
  • treatment for arthritis & rheumatoid arthritis
  • & many many more benefits!
Turmeric is a member of the ginger family
Turmeric is a spice and can be taken in powder or pill form. Head on over to Vitacost and take a look at all of their affordable turmeric products. The site is having a Veterans Day sale right now, so you may find some really good deals!

Be sure to consult with your doctor before you begin taking turmeric. Also remember, that it is not a substitute to psychotropic medications.

Got a cold? Clear it up!

It's that time of the year when cold/flu season is upon us. Here's a quick recipe that I tweaked from my father's "hot tottie".

So, I mentioned it was "tweaked", right? You can expect it to be cold and lacking in alcohol! It's definitely kid friendly, if I may add. *smile*

Happy Immunity!! 
I grabbed four of my mason jars and filled each with the following:
  • chopped ginger root - the more the merrier, but less for kiddos
  • 1/4 squeezed lemon juice (including the wedge)
  • 1 tbs of 100% orange juice
  • 1 tbs of raw apple cider vinegar (take a look at the ACV benefits here)
  • 1 tbs of raw organic honey
  • water
You can drink yours hot, but I prefer to drink mine chilled and first thing in the morning (1 jar per day). It also helps to jumpstart your metabolism as you get your day started.

Banana-Cinnamon Smoothie Recipe

Maybe you remember my post regarding my colonoscopy this past May, well I am still experiencing random stomach pangs. After the colonoscopy, I learned that my colon was in fact "healthy", but I knew that my concern was still valid.

It wasn't until recently that I decided to learn more about fiber and the downfalls of having too much fiber in your diet. Who knew that you could have too much fiber?! If you have heard me speak, you know that I am all about having a "balanced" diet, as opposed to being obsessed over counting calories and grams. The average DV intake for fiber is between 25-35 grams. Yikes! It appeared that I needed to cut way back on my fiber intake and so far so good (it has only been 1 week)!

For the past 3 years, I have been accustomed to having a green smoothie almost each morning. However, with eating a lot of fruits and veggies throughout the day and night, I realized that perhaps drinking my green smoothies every day can be altered to every other day.

Here is a recipe that I enjoy on the days where I need a nutritious, filling smoothie...minus the greens:
  • 2 bananas
  • 2 tbs of powdered cinnamon
  • almond milk
  • water
  • ice
**The amount of almond milk, water and ice is purely based on how you want the consistency of the smoothie to be.**

Cinnamon is known to regulate the body's blood sugar, by helping to stabilize energy and mood levels.

Bananas contain tryptophan, which can lift also lift moods and is a natural source of energy.

Cheers to a healthy, balanced gut!!

Meaty Mushroom Recipe

There are very few ingredients that I absolutely love cooking with and two of which happen to be mushrooms and garlic. I thought I would post a delicious recipe that I made that includes both of my favorites.

This is a quick and easy recipe to make as your side item or a full plate, if you are a vegan/vegetarian!

Ingredients:
  • 2 garlic bulbs
  • fresh mushrooms (you can add as many and an assorted variety as you like)
  • scallions (pending on the amount of mushrooms you use) 
  • 1 tbs of chopped fresh parsley
  • 2 tbs of olive oil
  • garlic salt and pepper
In a saucepan, add the olive oil. Once the olive oil is warm, toss in all of the ingredients and sprinkle on the garlic salt and pepper. Sauté until the mushrooms are tender.

Enjoy!

Acai Berry: The Beauty Berry

I am pretty honest when I discuss my personal journey to optimal health through nutrition. Prior to being conscious about what I was eating and drinking, I was obsessed with processed juices.

These days I very rarely purchase any store bought juice, unless it is 100% natural or freshly juiced, that was until I discovered Genesis Today. This brand has me completely in love with their Acai Berry Juice. Unlike the selection of juices I chose before, this juice contains no high fructose corn syrup or artificial sweetners. Instead, it is complete with ingredients high in nutrition; loaded with antioxidants, 500% of B12 vitamins and even has 16,000 mg of Acai in each serving.

Here a few benefits of the super-fruit, Acai (pronounced ah-sigh-ee) Berry:
  • Mental Function (especially women of menopausal age)
  • Healthy Digestion
  • Beauty/Skin/Anti-Aging
  • Energy Booster
  • Weight Loss
Take a look at all of the products Genesis Today offers. If you are at the grocery store, these juices can be found on the outside perimeter, next to the frozen foods.

Holy Kale!

One of the green leafy vegetables that I am always in discussion about is kale. It is one of the toughest greens, but among the most nutritious.

Here are some health benefits of kale:
  • Kale acts as an anti-imflamatory 
  • Kale is high in Calcium
  • Kale helps to detoxify your liver
  • Kale is full of Iron
  • Kale is high in Vitamin K (great for a healthy brain)
  • Kale is high in fiber, low calories & 0 fats
There are several ways to add kale to your diet. Many people choose to add kale to their green smoothies, I on the other hand am not the biggest fan of this, purely based on my taste buds. I do prefer the addition of kale in my green juices, with other ingredients that offset the bitterness.

There are a variety of ways of including kale in your diet. A few easy methods would be to sauté them in a skillet with your choice of seasonings, create a healthy (raw or cooked) kale salad, or bake kale chips. Kale is difficult to digest, so be sure to cook the kale if you require it to be more tender.

Below is a simple recipe to make kale chips in the comfort of your own home:

  • What you'll need: leafs of kale, your choice of sea salt, seasonings, & coconut or extra virgin olive oil.
  • Preheat oven to 300 degrees, cover a baking sheet with aluminum foil & place chopped leaves of kale on the pan.
  • Lightly cover the chips with the oil, sprinkle on sea salt & seasonings.
  • Cook for about 5 minutes or until they have formed into crispy chips.
  • Eat and enjoy!

What is Green Vibrance?

I have taken this powerful supplement for little over a year and it is my secret weapon! My intake has been in pill form, but I have recently switched back to the powder to add to my green smoothies. It is one of the best grass powders I have experimented with!

Please take a moment to hear from the Founder of Vibrant Health, Mark Timon, as he introduces you to Green Vibrance and its benefits.


Thank me later! 

P.S. the product can be pricey (well worth it), so do your best to search around for the best price/current version.

Healthy Living at Houston Community College Part III


Many thanks to Houston Community College for allowing me to speak to their students! It was such a treat to shed light to not only healthy living through nutrition, but also mental health this week.

I look forward to the next time we meet, until then, be in good health!

A GREEN Smoothie for Mental Health!

The color for Mental Health Awareness is green (which happens to be my favorite color and birthstone), so I decided to create a green smoothie recipe for the special week. This recipe will also allow for you to get additional greens into your diet.

Add the following ingredients to your blender & blend away:
  • 1 1/2 cups of Spinach (or any other leafy green)
  • 1/2 Avocado 
  • 2 Celery Stalks
  • 1 Banana
  • 1/2 cup of Pineapples
  • 1 scoop of Ground Flaxseed
  • 1 scoop of Green Vibrance
  • 1 cup of Almond Milk
  • 1 handful of ice
  • Measure water for preferred consistency

Mental Pollution

This week is Mental Health Awareness Week and I thought it'd be best to challenge ourselves to de-clutter...mentally. I don' t know about you, but life seems to be happening rather quickly lately. I have been so busy with day to day operations, that I have neglected my own mental health and that is entirely unacceptable! After having a wildly draining week, I decided that I needed to shift gears and what better time to do so?!

Feeling major distractions or a sense of uneasiness are the first signs of stress. Practicing self-awareness, you can easily recognize these signs early on before it becomes a much larger issue. Just as you would de-clutter your personal space, it is also a healthy practice to identify and remove unwanted clutter from your mind. This process, on a continuous basis, is sure to help improve your overall mental well-being.

In honor of Mental Health Awareness Week, I would like to challenge you to relax and take care of yourself. If you are wondering how you can do so, here are 10 tips that I pulled (and tweaked) from the "The Healthy Living Manifesto" blog post:
  1. Get enough sleep (try to commit to 7-8 hours a night)
  2. Pray and/or meditate
  3. Exercise (3-4 hours a week)
  4. Journal ("Write the vision, make it plain...")
  5. Breathe. Deeply. (& often!)
  6. Remove negativity (this includes unhealthy people & also media)
  7. Love yourself
  8. Avoid or stop smoking
  9. Eat 3 clean meals per day (remove processed foods, drink at least 50 ounces of water per day, eat more fruits & veggies)
  10. Live a life with purpose!!!
What are some ways that you care for your mental well-being?

Go Green!

Eating a variety of green foods is extremely important to your diet and overall health. Whenever I go a day without eating my greens, I notice a significant difference in how I feel. By eating a wide range of green foods, you are ensuring that your body is receiving adequate vitamins and nutrients. Some of the benefits of including green foods in your diet are, but not limited to, cancer protection, blood pressure stabilization, folate (to combat birth defects), and the ability to boost your immune system.

If you'd like to add more green foods to your diet, take a look at this quick list of "super green foods" and start by adding at least one food per day!
  • Kiwi Fruit
  • Spinach
  • Brussel sprouts
  • Avocado
  • Green Tea / Matcha Powder
  • Bell Peppers
  • Cucumbers
  • Green Beans
  • Kale
  • Brocoli

Healthy Living at the Mosaic on Hermann Park

Thank you to everyone who came out tonight at the Mosaic on Hermann Park to learn more about fad dieting. A special thank you goes to Mark Gonzales for being my guest speaker, who discussed his experience with the Paleo Diet and providing us with a delicious Paleo Pizza. 

If interested in learning how Mark lost over 60 lbs. using the Paleo Diet, please follow this link, explore his website and contact him directly!

Healthy Living with Delta Sigma Theta Sorority, Inc.

A warm thank you to the Bay Area Houston Alumnae Chapter of Delta Sigma Theta Sorority Inc. Food-Mood was apart of their 1st Annual Health Fair over the weekend. 
Serving others is my passion!

Eat for your Blood Type!

While doing some research for topics on my next workshop at the Mosaic, I was reminded of some literature I read some years ago after a friend suffered a slight heart attack. The problem my friend faced was one related to his O blood type and strict vegetarian diet of 13 years. After the health scare, his doctor suggested that he begin to eat meat again, among other things. To this day, he is happier AND healthier!

I just wanted to share this link and if you have suffered from unexplained health related issues, it may be a good idea to research your blood type and your specific diet.

Laughing Giraffe Organics

From time to time, I practice certain diets for an extended period and the month of August, I have committed myself to a vegan diet. With that being said, I am always on the hunt for new and exciting foods. One of my previous experiences with veganism led me to try products made by Laughing Giraffe Organics and this time around has been no different. I recently picked up some healthy snacks by this small company, based out of Arizona and wanted to share their information with you.

Laughing Giraffe Organics prides themselves in quality organic ingredients. Here is an exert from their website: "Our snack foods are made from pure unprocessed ingredients, with no additives or preservatives. They are selected on the basis of their quality from reputable suppliers. Our ingredients are certified as being both Organic and Gluten-free."

If interested in purchasing some healthy treats, you can see all of their products and make your purchase on their website

Hawaiian Sea Salts

With various illnesses on the rise, such as high blood pressure and autoimmune diseases, people are on the hunt to find healthier alternatives to traditional salt. If you remember a few months ago, I created a small post on Himalayan Pink Salt and its benefits. Well today, I wanted to circle back around and share a couple of wonderful salts from Hawaii.

First, the reasons why table salt is not good for you, is because it has no nutritional value. Yes, I am speaking of the lovely blue cylinder container, with the girl in the yellow dress holding the purple umbrella...yep, no bueno! Of course, there are other table salts, but this is the most common of them all. The mining process of table salt breaks it down to sodium chloride. It is, like the boxes on the shelves with expiration dates, over chemically processed.

With that being said, I challenge you to research the health benefits of these two tasty Hawaiian sea salts:

Hawaiian Alaea Sea Salt
Hawaiian Black Lava Salt
I would love to read what information you have found. Please take the time to comment below and let's have a healthy discussion on your findings! Also, these salts can be purchased in health food stores and online sites like Vitacost.

Healthy Living at Houston Community College Part II

Today, I was back at another Houston Community College speaking with faculty members about health and wellness. Thank you so much to the staff for allowing me the opportunity to provide nutrition education. I hope to work with more of your campuses!!

To learn more about HCC, click here.

Vegetarian Eggs

During my workshops, I receive a lot of questions concerning vegetarian eggs and the reason they are called "vegetarian" when they are produced by chickens. I thought this would be a great topic explaining why, so that you can make your own decision as to eat veggie chickens or not!
First, I want you to imagine a farm with a large cage, filled with 20 chickens. Now, to the side of this cage, there is a smaller cage with 10 chickens. Can you visualize this? Good!  Ok so, the 20 chickens in the larger cage are typically fed scraps from the farm - which may include other chicken parts, pigs and cows. In addition to their diet, they could also be injected with hormones and antibiotics.

On the other hand, the 10 chicks in the smaller cage are fed a strictly vegetarian diet. Their feed has no hormones, antibiotics or other animal by-products. However, they do eat foods rich in omega-3, which means you get an added dose of essential fatty acids by eating them! Sometimes, if a farmer is raising chicks, he/she may opt out of raising the other 20 and allow for these 10 to roam free (minus the cage) on the farm.

Call me a not-so optimist when it comes to grocery stores and "organic" labels, but I always tell people that the best way to truly tell that your food is what it claims to be, is to grow/produce it yourself! If you are not able to, find a local farmer and build a solid relationship with them. I have met several people who own a farm for their personal use and/or they sell to consumers. Also, the farmer's market is a safe gamble.
*I do want to add, I am not a vegetarian or vegan. The diet that I identify with is the "flexitarian" diet (Google it!). I typically purchase regular Grade A eggs*

Minimizing Stress

According to The American Medical Association, "stress is the basic cause of more than 60% of all human illness and disease." As someone who used to get "stressed out" often, I am not surprised that these numbers are not higher. 


If you click on this link, you will be redirected to the Heart Math website. Be sure to read about the 5 facts associated with stress and how it affects the body.

Here are some simple tips that worked for me to reduce stress:

Tip 1: eat healthy and maintain a well-balanced diet (daily)
Tip 2: get at least 7 hours of rest a night
Tip 3: learn basic meditation techniques (an iPhone app that I use is Calm)
Tip 4: try yoga and deep breathing exercises
Tip 5: keep a journal

Benefits of Flaxseeds

One of my staple ingredients that is always added to my green smoothies are flaxseeds! These tiny seeds may appear to serve no purpose, but they are actually filled with a ton of health benefits, some of which are known to fight off symptoms of depression.

Whole seeds & Ground seeds
Health Benefits of Flaxseeds:
  • perfect balance of omega 3-6-9 
  • high in alpha-linolenic acid (ALA) - good in treating depression
  • helps lower high blood pressure and high cholesterol
  • reduces symptoms of menopause
  • eases Chron's and colitis stymptoms
  • high in vitamin E
Vitacost has a variety of flaxseed options (seeds, powders, oils and pills) that is linked here. I have faithfully purchased my ground flaxseeds from stores like TJMaxx and Marshals, in their home goods section. As an aside, the cost vs. amount is significantly better in these stores.

Sweating

A couple of posts ago, I spoke briefly about exercising. Well, one of the most important parts of exercising is sweating! Have you ever heard someone say that they actually enjoy sweating? Below are a few health benefits of sweating:
  • cleans the skin - removes unwanted toxins and bacteria
  • calms the mind
  • natural stress reliever
  • speeds up metabolism
  • helps to regulate the body's temperature
  • reduces cholesterol levels
If you are ever in a gym with a sauna or a steam room, take full advantage and sweat away!

The Food Color Wheel

One of the best approaches to shopping for fresh fruits and vegetables is to remember this rule of thumb: eat from the rainbow. Yes, it's great to be "green", but not eating a variety of foods from the color spectrum is doing your body a disadvantage. By eating from the rainbow, you can be reassured that you are maximizing your intake of a wide range of nutrients.

If you are wondering why your body has some mineral and nutrient deficiencies, it is because you have neglected to consistently add color to your diet. Each fruit and vegetable of different colors, add a host of health benefits that are essential. Click to enlarge the graphic below and the next time you're shopping for fruits and veggies, remember the rule of thumb.

Original Source of Photo: Unknown

Secret to Weight Loss

I am often asked what the best way to lose weight is. One of my first questions that I ask after finding out that the person is working out is, "How much cardio exercise are you doing?". The response is usually close to "barely". The saying, "80% nutrition and 20% exercise" is very true, but what types of exercise?

In addition to having a well-balanced diet, I always recommend that clients seeking weight loss are committed to cardio exercise, on a regular basis. If your motivation in the gym is weight lifting and your goal is to drop pounds, I am sorry to tell you that you are essentially building muscles on top of fat! I am not suggesting to get rid of weight lifting completely, because you are still burning calories. But adding cardio to your workouts will not only aid in your cardiovascular health (which far outweigh the health benefits of weight training), it will also help you slim down with ease.

It is smart to have a balance when you are working out and to remember that eating healthy in addition to your workouts, is what will help you to lose those extra unwanted pounds!

Food & Mood Connection

A huge thank you to my friend Deavin for sending me this graphic. This sums up my reason for creating Food-Mood. The problem is not in your mind, but understanding that your mind is what is blocking you from being in tune with your physical body.

Healthy Living Manifesto by Celestine Chua

I found this graphic online and thought I would share with you. If you want an overall positive well-being, this is a great list to follow. I particularly like #11.
Healthy Living Manifesto by Celestine Chua

Enjoy!

Just Beet It!

I am a huge fan of trying new things in the great big world of nutrition. I feel very seldom do people walk through grocery stores recognizing all of the fresh produce, instead they remain faithful to their usual suspects. I think that everyone should detour from their grocery list every now and then to experience something they have never experienced before. Who knows, it may become a favorite (at least, that is my story with Beets)!
One day, I was in Whole Foods and I wanted a fresh juice from the juice bar. This particular day, I was feeling adventurous, so I decided against my normal "Ginger Zinger" and ordered the "Just Beet It" juice. First sip of this juice and I was pleasantly surprised! What had I been missing out on? It appeared like a whole lot! :-) I carried on my day with a boost of energy and I knew that it could only be attributed to the beets. Below, I have included just some of the health benefits, as well as a beet green smoothie recipe that I made at home.

Benefits of Beets & its leaves:
  • known to fight symptoms of depression - contains Betaine
  • high in fiber, folic acid (great for pregnant women), potassium, vitamin C
  • rich in antioxidants & naturally reduces inflammation
  • reported fighter of cancer and high blood pressure
  • purifies blood, detoxifies the liver & cleans colon
  • aphrodisiac - dubbed "natures viagra"

Beet Green Smoothie Recipe: 
  • 1 beet 
  • 1 navel orange
  • 1 banana
  • 1 cup of pineapples (I used crushed pineapples, as seen in the picture)
  • 2 cups of spinach
  • 1 tbs ground flaxseed
  • water & ice
What are your thoughts on beets? Feel free to share your juice or smoothie recipes. And remember, don't knock it before you try it!

Wellness Break: Dry Body Brushing

I try my best to maintain healthy skin because I know that our skin is the largest organ on our entire body. Because we all have skin, it may be one of the most under appreciated organs that we have. Some years ago, I began using exfoliating spa gloves every time I showered to assist with my shaving process. I am prone to ingrown hair bumps on sensitive parts of my body and utilizing the spa gloves really provided me with a smoother shave. In addition to my gloves, I have used a dry brush to remove toxins and dead layers of skin. It was this morning that I thought about sharing some of the benefits of dry body brushing with you:
Use a brush with natural bristles
  • aids in the removal of cellulite
  • builds stronger immune system
  • stimulates & cleanses the lymphatic system
  • stimulates all organs for detox
  • helps with digestion
  • gets rid of clogged pores
  • removes excess fluid from body

I usually buy my brushes and gloves from TJMaxx or Marshalls for under $4! If you are interested in dry body brushing, there are now several videos posted on YouTube. It is a really simple process and there are specific tips to ensure that you are brushing in the right direction. Be sure to do this at least 1x per day before you shower.

Cheers to healthy, glowing skin!

Natural Sweetener: Monk Fruit

After speaking with my mother regarding natural sweeteners, she turned me onto Monk Fruit. I thought I would share with you what I have discovered through this link, as well as this video. If interested in purchasing Monk Fruit, simply do a Google search and various online retailers, such as Amazon sells Monk Fruit in the Raw for a very low price.

OXO Mango Splitter

First of all, I am a mango fanatic! For Christmas, a friend of mine gifted me with an OXO Mango Splitter. When I first received the splitter, I attempted to use it with no instructions and could not seem to slice it properly. The blade is pretty sharp, so I tried several times slicing the mango horizontally. It wasn't until recently that I turned the lovely mango upright and ran the splitter down with ease! Mangos are one of my favorite fruits, but I hated buying them because it always made a huge mess. I was so excited that I finally learned (I am a try, try again person, but the Target website has a picture) how to use my handy dandy mango splitter, that I wanted to share with you. If you enjoy eating mangos as much as I do, you'll love this product!

Coconut Palm Sugar

One of my favorite places to shop for international products is Cost Plus World Market. It never fails, every time I leave the store, I've discovered something new of interest. Well, this past weekend was no different, as I found a natural sweetener - Coconut Palm Sugar! As you may know through posts, for "sugary" flavored anything, I use raw honey. I have cut out using regular sugar for anything that I wish to sweeten. Being that I have not tried this product yet, I like to first conduct my own research before promoting it on my blog. Luckily, Dr. Oz, someone whose thoughts I trust when it comes to nutrition, has already done some fact finding for us. Take a look at this video and be encouraged to try something new and most importantly healthy!

Wellness Break: Colonoscopy

For a while now, I have been experiencing some stomach pangs and other symptoms that I won't mention here. Because my symptoms have progressed over time, I decided it was time to go to a Gastroenterologist last month to make sure it was not anything serious. As you know, I love discussing "healthy colons" and no matter how hard we try to maintain health, our bodies response is a lot of times out of our control.
As you can see from the image, a colonoscopy is the only
way to rule out certain medical concerns, such as cancer & polyps.
The procedure was quite painless, though, it was the day prior that was dreadful. No need for me to elaborate on specifics here. My purpose of this post was to inform you, that if you are experiencing issues with your stomach or have noticed a change in your bowels, it is always good to speak with a specialist. Of course, I am not at the age where colonoscopies are mandatory, but I am very happy that I was able to experience this process. I left with photographs of my colon and I am glad to say that my colon is still healthy!

If you have specific questions about my procedure, please feel free to contact me at jennifer@food-mood.org.

Hemp!

No, not the kind that you smoke...the kind that you ingest through nutrition, that's free of THC! This powerful plant is packed with nutritional value and has a lot of health benefits including those for mood disorders, such as depression. I will review some of those benefits, as well information on making a legal purchase. :-)

Benefits of Hemp:
  • High in Protein - is actually a complete protein, meaning that it has all of the necessary amino acids our body needs
  • High in Fatty Acids - hemp has the perfect blend of omegas 3-6-9. With this, you have a healthy functioning brain and heart. It is packed with DHA, EPA, and ALA. DHA and EPA have been previously covered in this blog, explaining the association with depressive symptoms. 
  • High in fiber
  • Regulates bowel movements
  • Gluten free
  • High in minerals and vitamins (particularly Vitamin E)
  • Great food energy source
As you see, the list can go on and on. I have tried Hemp Seeds in the past, but was very inconsistent with my intake. If you are not too sure about the seeds, hemp also comes in the form of oil, milk and powder. I would recommend the powder for an add-on to any green smoothie. Vitacost has a variety of Hemp options, which I have included a link here

Quick Veggie Recipe: Asparagus, Yellow Bells & Mushrooms

Yesterday for lunch, I decided to make a quick vegetable plate with some of my favorite veggies. Two of my three daily meals are usually all plant based, saving the meat for dinner. Take a look at the recipe below:

- 1 bunch of Asparagus 
- 1/2 Yellow Bell Pepper
- 6 large Mushrooms, chopped in fours
- 1 tbs of Minced Garlic
- Seasonings: Mediterranean Sea Salt, Fresh Black Pepper & Basil
- 5 tbs water
- 1 tsp of Extra Virgin Olive Oil

Combine all of the ingredients in a pan and cover for about 8 minutes. Once your asparagus is a bright green color, the yellow peppers and mushrooms are tender, you can remove and serve!

Jennifer's Journey

Today is the last day in May and it wraps up National Mental Health Month. At the start of the month, I shared with you that I would disclose my personal journey, as it relates to mental health. I solicited my dear friend to interview me and I was really excited to share. My excitement came from my desire to express that you can overcome certain obstacles that are placed in your path, without allowing external forces to affect you internally. Well, the interview went more than well - it was even cathartic for me (Thank you, CMF). The format however, was not conducive to this blog. My intent for self-disclosure did not come out the way I visualized and I am one day considering video tapping or penning it. The blog is geared towards quick information for my readers to either prompt awareness and research further or re-confirm what they have already known.

10 year old me
On another note, to keep my word, I will say that situational anxiety and depression had occurred as early as 9 years old for me. I have always been highly self-aware and have even kept a journal since that age, writing down things that affected me on a daily basis. To not go into too much detail then, I will fast forward to age 25. I had just purchased my first real estate property two years prior and had landed what I thought to be a "dream job" in terms of organization notoriety and most important, my salary. I thought, "life is great" and after a while of doing exceptional work, my immediate supervisor began harassing me. One would think that you come to work and have performance reviews that are professional in nature and not personal, right? Well, mine were all personal. My female supervisor who was 20+ years older than me, had an issue with my appearance. She would attack me on a regular basis, especially if she knew that I was exercising. Her comments consisted of, "you should be going to a buffet and not a gym". Anything this woman could do to attack my character, she would do. After a period of time, I began reporting her to HR, building my case. About one month later, while perusing the local newspaper online, I found my position posted in the classified section. Little did I know HR was sharing information with her (which was a complete confidentiality violation). I was shocked, upset and fearful. I immediately went to HR, only to learn that my supervisor reported to them that I had resigned two weeks prior. How was that possible? I was still producing, in fact, I successfully executed a major event the day before I saw my position online. Needless to say, I asked for my exit interview right on the spot. Discernment led me to the online newspaper and I refused to be fired from a job that I performed exceptionally well on.

Learning to LOVE myself
I was now 26, with a mortgage and out of work for almost a year. It was during this time that I was having more depressed days than happy days. Even though my parents taught me to "save for a rainy day", I never envisioned this circumstance to be my "rainy day". It was difficult for me to walk around with a smile on my face, knowing that I no longer had my high paying job as security. My relationship was suffering and I slowly began to push him away. I was hot and cold, never lukewarm. As months went by, anxiety was really high. I was offered several jobs, but turned them down because they were not "ideal". Then, one November morning, I received an email from my former supervisor - the supervisor I left for this "well-known, high paying" position. She was looking for someone to fill a role and had been emailing me at the job I unexpectedly quit from and all the emails were bouncing back to her. I went in for the interview and a few weeks later, I was offered the position. It was at that point that I vowed to speak to a therapist regarding all of the emotions I had experienced during my months of unemployment.

Graduated with Honors
My therapist and I met for a total of 6 months and I will say those were the best 6 months of my entire life. Walls were being broken down and secret boxes were being opened. This process allowed for me to see that I was living for reasons that were not fulfilling to me. I placed too much emphasis on security (money), rather than passion and purpose. I made the decision to go back to school to pursue my dream deferred of becoming a psychologist, opting for a Master's in Mental Health Counseling.

Me at 31, "letting go"
This post is longer than I expected it to be, but I hope that I was able to provide you with a little insight. I have so much more to share prior to age 25 and after my "ah ha" moment during therapy sessions. But I would like to leave you with this... on one of my "down" days, while watching Oprah (yes, the big O), I realized that I was holding a grudge against this supervisor and I needed to forgive her, as well as myself to release that negativity from my life. So I wrote her a thank you letter. I know, it sounds trivial, but I was genuine. I thanked her for the experience of working for her and the organization. Had it not been for that particular situation, I may not have stepped into living on purpose.

Some of us could severely benefit from learning the art of forgiveness. Sometimes it is not always about forgiving others, but forgiving and loving self.

My lessons learned: 1) No one or nothing can dictate my own happiness 2) take nothing that others do personally - their actions have more to do with them, than me 3) my attitude truly determines my aptitude through good and bad situations, always keep a positive attitude & have faith.

Stay encouraged.

Wellness Break: Reflexology

For my birthday a couple of weeks ago, I opted for an hour with the reflexologist, as opposed to your typical masseuse. I wanted to be relaxed and I had done much research on reflexology to give it a go!

After locating the perfect place with perfect reviews via Yelp, I landed on Midtown Reflexology in Houston. The experience was great. It was the first full body massage where I did not have to undress. The reflexologist was very much in tune with some stomach issues I had been experiencing based upon some pressure points in my feet and hands.

Take the time to care for your body, especially if you are under stress or need to be pampered. One hour for me was not enough, but the $40 price tag was well worth it!


Healthy Living at Mosaic on Hermann Park

Thank you to everyone who attended Food-Mood 101's Meal Prep on May 22nd! I always have a great discussion on Nutrition and Wellness when I am among you. Stay tuned for details on my upcoming workshops!

National Suicide Prevention Lifeline

There is always an event that occurs that makes you realize why you do what you do. This past weekend, a colleague of mine committed suicide. Though I did not know this individual very well, we have had conversations in the past and were familiar with one another. There were so many thoughts swirling in my mind, when I received the news. The main thought was, "how?". We both work in an inpatient psychiatric facility and have backgrounds in mental health and chemical dependency. How did we not recognize the signs and the symptoms? And I am constantly reminded of how "silent" suicide ideations are and the diagnosis that leads someone to want to end their lives. It is not cookie cutter - no two people are the same (in regards to how they display their symptoms). 

If you or someone you know may be suffering silently, please contact the National Suicide Prevention Lifeline. This is an organization that answers calls from across the United States. Their staff members are trained to handle conversations with their callers and the calls are completely confidential.

This post is in honor of M.A.S., I wish that I had been able to help.

Be encouraged. 

Wellness Break: Faith

In my previous post, I spoke briefly about faith and spirituality within the treatment of mental health. From time to time, I will read over the comments on various news articles around the web and often question why I did it because people seem so angry and hateful these days.

I spent a lot of time pondering the word "faith" and the conclusion that I have always come to, as a spiritual person, is that faith has absolutely nothing to do with religion. Faith is essentially "believing without seeing". True, this is a quote within the Bible, but just think about it; taking religion out.  We all need to believe in something greater than ourselves to push us through any uncertainty in life. If you are unable to believe without seeing, there is lack of hope.
Let's look at a personal experience, for an example. If I wanted a certain position in the past, I envisioned myself in that role, I believed it was mine. Key words: I believed it was mine. Have faith and be sure to believe without seeing and watch how quickly you knock through obstacles in life.

Be encouraged. Take a leap of faith.