I have been working on revamping my blog (again). I let the paid version go because I didn’t want to pay for it since I didn’t make money. After that happened, I realized that I wasn’t ready to let it go. I had a 30% off coupon code, so I paid for the premium version again. When I came back to the paid version, the theme that I used before was gone. I have been working on it, but a lot has changed somehow (despite only using the free version for a very short time). This is where I am at the moment. I don’t hate the new theme, but I just need to work on it a little bit more.
I feel like a lot has happened this past week on one hand, but on the other, I’m just always having “aha moments” and realizations about things. That’s how my brain works. Always growing and learning.
The last time I wrote, I was feeling REALLY good. Then some more things happened with my family that threw me off for a bit, and I have also been getting so wrapped up in the things going on in our country. I had several super low days last week. I was trying to get back in to have a Ketamine treatment (booster). I got an appointment scheduled then decided to cancel it. I just hate to spend that money right now (we don’t have much extra, so it feels like a bad idea).
Thursday I woke up feeling completely different from the days prior (again, night and day different).
I have made some changes (again) to try to help my mental health without treatment (or med changes as that doesn’t work well- I’m super sensitive to side effects). I’m feeling pretty good about things right now which is huge for it being the beginning of February.
One of the biggest things is realizing that what I consume matters and what I dwell/focus on matters. I know all of this, but it’s so easy to get sucked in! The state of our country is overwhelming to me right now, and I have been hyperfocusing on everything new that comes out every day. In addition, a lot of my friends feel very similarly to things that I do, so I’ve been seeing their posts all day, every day on social media. I realized that I just cannot be on social media right now with all that is going on. I have been spending hours and hours on Facebook and Instagram lately… just sucked in! And the information that is coming at me has been wearing me down so much.
In addition to that, there have been a lot of things going on in my family (not my immediate family) that have been wearing me out, but I am learning to hand it over to God to work because He will need to do something supernatural to change the situation. It’s pretty bad… but I am going to have to basically compartmentalize that right now so that I can just focus on my little family and my mental and emotional health.
Why the blog name change (back to what it was)?
In all the things that I’ve been realizing lately, the biggest is that I really just want to be “Wild + Free” again.
I want to focus on adventure, living “lightly,” being outside in nature, doing interest-led things with the boys versus “rigorous curriculum,” and doing all the things that I know make me feel good, happy, joyful, and free.
The more I focus on what I’m not doing right, what’s going wrong in the world, the things that I cannot control with others, trying to control the boys and their school, being inside all the time, focusing more on planning than doing, not doing what I know is best for me, and focusing on all the things that bring me down, the more I realize what I truly need.
Also, caring less about what people think about me and just focusing on what I need (and what my family needs) is a game-changer.
I feel like a flip switched on Thursday. Robert saw it as well. It’s crazy!
Being super careful to guard my mind and heart by focusing on good things makes such a difference!
This scripture truly matters.
I am working on planning out my extensive “backyard homestead” on our one acre property. Lots of chickens, a big garden, etc. Maybe one day I’ll get bees and other animals. One year at a time!
Robert and I plan on having “Adventure Mondays” with the boys moving forward. He’s off every Monday, so it makes sense. There will be some Mondays that we can’t due to weather, but we are planning on trying to make it a priority!
The boys have decided to focus on STEM for now, so I have been building a unit plan based on that… but I’m also trying to find the ways that they learn every day, through living life. I’m realizing lately just how much they learn on their own. They have been so much happier and less “heavy” as well lately!
Lifestyle Choices for Mental Health
I have been doing some research on what things I can do to benefit my mental health. I tend to listen to very specific people on this, but I have widened my scope so that I can learn on my own (instead of just listening to certain people).
While I know JUST nutrition and exercise cannot make my mental health perfect, I do know how much they affect things.
So, I’ve been learning so much about this! Obviously, it is WELL known that exercise benefits mental health greatly. Nutrition has been a hard one to understand… as nutrition is so individual and every website will say something different. It has been very annoying, actually.
I have been using AI a little more lately, and I have been quite impressed. I have avoided it, but I’ve realized lately that Chat GPT is way better than Google. It is very specific and gives so many resources. I asked this morning about research for nutrition and mental health, and it gave me so much. Not only did it give me the research, it also gave specific meal plans/lists and recipes. It also listed supplements. I have compared it to what I have read in the past (and to a book that I’m reading about this as well), and it is very accurate. The thing I like about this vs just Googling is that this gave me very specific application. That has been the hard part!
Between Chat GPT and the book that I’m reading (Eat and Flourish: How Food Supports Emotional Well Being written by Mary Beth Albright), I have come up with a long list of meal options and foods to focus on adding to my diet! And honestly, it’s pretty simple. That’s what I love the most. It’s not a diet… just foods to ADD to contribute to good mental health. There are also lists of things to avoid or reduce… which are things I already knew… ultraprocessed foods, artificial sweeteners, a lot of caffeine, alcohol, etc. I struggle SO much with diet soda, but I know it affects me. I can feel it when I have it. I tend to not be able to just have one… if I have one, I drink them all day. So, I really just need to go cold-turkey off of it.
Here’s the info that I’ve compiled from my research!
From Eat and Flourish: How Food Supports Emotional Well-Being
Add/Increase these:
- At least 5 cups of produce daily (heavy on vegetables, particularly leafy greens)
- Fermented foods daily
- Seafood 2-3 times per week
- Whole grains
- Beans and legumes
- Nuts
- Avocado and olive oil
Emotional Wellness Nutrients
Thiamine (B1)- Fish, whole grains, and meat
Vitamin B6- Poultry, peanuts, oats, and bananas
Vitamin B9 (Folate, Folic Acid)- Legumes, black-eyed peas, brussels sprouts, romaine lettuce, avocado, asparagus, leafy greens, beets, citrus fruits, green peas, kidney beans
Vitamin B12- Eggs, meat, poultry, fish, and milk
Magnesium- Avocado, dark chocolate, nuts, black beans, pumpkin seeds, whole grains, fatty fish, leafy greens, and spices
Potassium- Bananas, spices, white beans, sweet potato, avocado, spinach, and salmon
Selenium- Whole grains and Brazil nuts
Vitamin A- Liver, eggs, fish, milk, sweet potatoes, black-eyed peas, carrots, and spinach
Vitamin C- Citrus, kiwi, peppers, cruciferous vegetables
Zinc- Beans, nuts, pumpkin seeds, beef, liver, and egg yolks
Iron- Spices (cumin, turmeric, and thyme) and meat
Vitamin D- Oily fish, dairy, and eggs
Brain Health Meal Ideas from Chat GPT
Breakfasts
- Spinach & Feta Omelet (eggs for tryptophan, spinach for folate, feta for probiotics).
- Whole-grain toast with avocado (rich in magnesium).
- Chia seed pudding with almonds & banana (magnesium & tryptophan).
- Scrambled eggs with smoked salmon & whole-grain toast (protein, omega-3s, B vitamins).
- Blueberry smoothie with flaxseeds & almond milk (brain-boosting polyphenols).
- Oatmeal with Walnuts, Flaxseeds & Berries (fiber, omega-3s, antioxidants)
- Scrambled Eggs with Smoked Salmon & Whole-Grain Toast (B vitamins, omega-3s)
- Greek Yogurt with Honey, Pumpkin Seeds & Chia (probiotics, zinc, magnesium)
- Whole-Grain Toast with Almond Butter & Banana (complex carbs, magnesium)
- Protein-Packed Egg Muffins (Eggs, Spinach, Cheese, Bell Peppers) (protein, iron)
- Overnight Oats with Almond Butter, Flaxseeds & Blueberries (brain-boosting)
- Scrambled eggs with smoked salmon & whole-grain toast
- Chia seed pudding with banana & walnuts
- Overnight oats with almond butter, flaxseeds & berries
- Blueberry smoothie with flaxseeds & almond milk
- Scrambled eggs with sautéed kale & whole-grain toast
- Greek yogurt with chia seeds, honey & cinnamon
- Oatmeal with walnuts, blueberries & cinnamon
Lunches
- Grilled salmon with quinoa & roasted Brussels sprouts (omega-3s, B vitamins, fiber). Lemon-turmeric dressing (anti-inflammatory).
- Grilled turkey with quinoa & steamed asparagus (tryptophan & B vitamins). Olive oil & lemon dressing (anti-inflammatory).
- Grilled chicken with sweet potatoes & roasted broccoli (iron, zinc, complex carbs). Drizzle of extra virgin olive oil (anti-inflammatory).
- Lentil & Sweet Potato Curry (iron, B vitamins, complex carbs)
- Tuna & Avocado Salad with Olive Oil Dressing (healthy fats, folate)
- Grilled Chicken & Brown Rice Bowl with Steamed Broccoli (B vitamins, tryptophan)
- Lentil & Kale Soup with Garlic & Turmeric (anti-inflammatory, high in fiber)
- Grilled Chicken & Avocado Wrap (Whole-Grain Tortilla) (protein, omega-3s)
- Black Bean & Brown Rice Bowl with Cilantro & Lime (fiber, iron, zinc)
- Grilled chicken & quinoa bowl with roasted Brussels sprouts
- Lentil soup with whole-grain crackers
- Turkey & avocado wrap in a whole-grain tortilla
- Quinoa & black bean salad with olive oil & lime dressing
- Grilled chicken & brown rice bowl with roasted carrots
- Tuna & avocado salad with olive oil dressing
- Black bean soup with whole-grain crackers
Dinners
- Lentil & vegetable stew (iron, fiber, anti-inflammatory).
- Side of fermented sauerkraut (probiotics).
- Baked salmon with sautéed kale & brown rice (omega-3s, magnesium, fiber).
- Quinoa & black bean stir-fry with bell peppers & turmeric (fiber, iron, antioxidants).
- Baked Mackerel with Roasted Root Vegetables (omega-3s, magnesium)
- Stuffed Bell Peppers with Quinoa & Turkey (protein, zinc, B vitamins)
- Baked Trout with Spinach & Quinoa Salad (omega-3s, magnesium, iron)
- Tofu Stir-Fry with Ginger, Garlic & Sesame Oil (gut health, stress relief)
- Salmon & Sweet Potato Mash with Garlic Butter (omega-3s, stable energy)
- Zucchini Noodles with Pesto & Grilled Chicken (protein, anti-inflammatory)
- Baked salmon with sautéed spinach & sweet potatoes
- Stir-fried tofu with brown rice & steamed broccoli
- Grilled mackerel with roasted root vegetables
- Baked trout with steamed asparagus & mashed sweet potatoes
- Lentil & sweet potato curry
- Baked salmon with quinoa & roasted bell peppers
- Grilled chicken with steamed spinach & mashed cauliflower
Snacks
- Dark chocolate (85% cocoa) with walnuts (magnesium & omega-3s).
- Greek yogurt with blueberries & flaxseeds (probiotics, antioxidants, omega-3s).
- Pumpkin seeds & a handful of blueberries (zinc & antioxidants).
- Hummus with cucumber & carrots (magnesium & fiber).
- Apple slices with almond butter (healthy fats & steady energy).
- Handful of mixed nuts & dark chocolate (healthy fats & magnesium).
- Almonds & dark chocolate
- Greek yogurt with blueberries & flaxseeds
- Pumpkin seeds & green tea
- Hard-boiled eggs & a handful of walnuts
- Probiotic-rich kefir with cinnamon
- Dark chocolate & pumpkin seeds
- Greek yogurt with honey & walnuts
- Green tea & almonds
- Cottage cheese with sunflower seeds
- Peppermint tea with cashews
- Hard-boiled eggs & hummus
- Chamomile tea with a banana
Drinks
- Chamomile tea with honey (calming & gut-friendly).
- Matcha green tea (L-theanine for relaxation).
- Warm golden milk (turmeric, cinnamon, almond milk, honey) (calming & anti-inflammatory).
- Chamomile or peppermint tea (calming & digestion-supporting).
I will write a post in a few days with the research that backs these lists up!
I do not plan to try to make this a diet, but to focus on adding things in a little at a time! I love how simple the ideas are!
In addition, I have created a small accountability group through Street Parking to stay on top of workouts and things. My goal at the moment is about 3-4 days of movement per week (plus more steps in general). I hope to move up to 5 days eventually.
This has already been helpful for me since I’m not on social media at the moment!
Today’s Adventure
Robert and I went to Eldorado Canyon State Park today and did a pretty difficult hike! It wasn’t super long (a little over 3 miles), but it was almost 1,000ft of elevation gain just the first half! I’m so proud of myself, honestly. I haven’t really done a lot of movement these days, so I wasn’t sure that I could handle it. The uphill half was really hard, but being outside in the beautiful weather and moving my body was exactly what my brain needed. And it is BEAUTIFUL.
Here are a few pics! I cannot wait to get back out and hiking soon! I’m so grateful for a “warm” week this week. It has been in the upper 50s/60s!
I’m working on planning my homestead and lessons for the boys. I can’t wait to share!
simplycourtney.org 