Category: mental health

Who and What to Believe

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I’ve come to take what John C. Norcross wrote in his book Changeology with a grain of salt. He said that his wife wrote down every day how many calories she consumed.

Why she did this is what I would like to find out. Separating fact from fiction isn’t easy. As in believing that the calories in versus calories burned approach is how to lose weight.

It’s the kinds of food we eat not the amount that counts. It was a Big Food Marketing Myth that it’s OK to buy those “100-Calorie Packs” as a snack.

I think a better option is to fuel yourself for afternoon energy with a 170-calorie serving of cashews. Then go outside your office building to take a 15-minute walk on your break. Anyone who works at a job should take a morning and afternoon break by the way.

One M.D. who published a book titled Hype claimed that standard nutrition advice was wrong. She said it’s not healthy to eat too much broccoli (this could be true yet who would eat too much broccoli to begin with).

In fact what I a simple blogger thinks is that if you’re having broccoli for dinner every day 5 days a week you should question that. I think you should “eat a rainbow” like the British M.D. wrote in his book How to Make Disease Disappear years ago.

The author of Hype claimed everyone (everyone not just most people) gets enough daily water in the food they eat. What if you’re on a low income and buy Lean Cuisine frozen dinners? Chomp on Frosted Flakes for breakfast. Have a Big Mac for lunch with French fries.

Ignoring the socioeconomic reality of how and what people eat reinforces the industry norm of using well-off persons as the standard when talking about eating habits.

This M.D.’s advice was shot for me when she wrote that she drinks Naked Juice nonstop every day. She was not a health coach. She was a children’s ENT doctor in a hospital. Right.

There’s a path we can follow along the lines of nutrition:

  1. Credible scientific advice.
  2. Well-meaning advice that is repeated in the health field.
  3. Industry-sponsored research that gets the result the food marketer uses to sell a product.
  4. Questionable claims about how taking a certain supplement leads to better health.
  5. Giving a food “product” a name that suggests it’s healthful like Skinny Pop or Kind bars.
  6. Quackery.

In all my adult life I haven’t consumed the total RDAs of vitamins and nutrients that were recommended. I think the reason I don’t have osteoporosis–even though I don’t drink milk and likely don’t get 1,500 milligrams of calcium per day–is because I’ve been lifting weights that is strength training for 14 years.

It comes down to common sense. Like I said in a months-ago blog entry we need to Act as Our Own Healers along with working with our treatment providers.

How to heal using adjunct approaches not just food and pills is coming up in here.

Real Talk About Mental Health

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Recovery is not a “one-and-done” deal. Healing is a lifelong process. Some of us will take pills. Others won’t have to.

When you’re not managing your condition as a full-time job it can free up your energy to focus on other things. I will refer followers to buy the summer issue of Magnolia Journal. To read the Chip Gaines Last Word essay. He wrote that choosing to wear the same outfit (the same brand of tee shirt, jeans, and boots) every day freed up his energy to devote time to the things that were more important to him than choosing what to wear.

Gaines knew our emotional energy is finite. The theme of the summer issue of Magnolia was boundless. The editors list the dictionary definition of this word: They contrast this to their definition of boundless:

Traditional Definition:

  • Having no boundaries; vast, unlimited, or immense.
  • Abundant; limitless. 

Magnolia’s Definition:

  • To see ourselves and the world around us through a lens of unlimited potential. 

Illness is not a dead-end. It offers us yes the chance for a boundless life. The fact is that if taking medication gives a person the potential to have a better life I say: Go For It.

Define unlimited: Not succumbing to internalizing that we’re hopeless. Not comparing ourselves to what other people can do and have. Expanding our limits and shifting our mindset to think: “What if?” and “Why not?” when it comes to dreaming.

What I’m against: In the evening TV news commercials sell drugs and state that a side effect can be fatal. You could die taking those pills. There’s a cost-benefit analysis to calculate: is this risk worth it to find relief from an illness?

The goal is to get rid of the shame that surrounds getting a diagnosis. A woman told me that when she was told she had breast cancer she didn’t want to tell other people. The woman thought they’d look at her with pity.

Shame lives in secrecy silence and judgment. Everyone should be proud of who we are and what we stand for. Our lives aren’t easy having an illness. Yet they can be better.

I know that if I didn’t have a disability I wouldn’t be the person I am today: championing that people living in recovery can have our version of a full and robust life.

We can have this life not despite our condition. Because of it.

The MMD (Modified Mediterranean Diet)

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This week I checked out of the library the book Change Your Diet Change Your Mind. In fact, Dr. Ede in her guide states that some of her patients choose to stay on medication while adopting the Keto Diet.

Dr. Ede is against using the Keto Diet for new or worsening psychosis.

I wanted to read her book to see exactly what she wrote and whether the hype in the YouTube interview was credible. As regards to the content it feels to me like she cobbled together evidence to make her case about the Keto Diet. She also refers to the Paleo Diet being an option.

I’ve created and coined the term MMD for Modified Mediterranean Diet as the kind of eating plan I’ve been adhering to.

My approach is what I’ve written here before: what I call my “little bites” philosophy. The strategy is to consume everything in moderation.

So that if you’re eating too much of a food Dr. Ede tells the reader is a no-no that could be a concern. Having adequate not excessive RDAs of food makes sense to me.

The issue is whether the standard RDAs recommended are valid. One M.D. in another book stated that these guidelines were set by food industry staff.

In fact, over the last 15 years, I can’t say I’ve consumed the RDAs of fiber and calcium at all. Not from drinking milk do I get enough calcium. I think lifting weights that is weight training has kept my bones intact.

What I have every day is around 60 grams of protein which is the RDA for my weight.

Only sometimes and not often always do I have the recommended “5 a Day” servings of fruits and vegetables. More likely I have 2 to 3 servings of a vegetable daily and a serving of fruit 3 or 4 times a week.

On page 281. Dr. Ede lists the fruits and vegetables acceptable in the Quiet Paleo Diet she goes into along with the Keto Diet.

These are food items I’ve been having all long with the eggs chicken and dairy in my weekly diet.

Think of choosing what to eat from these “diets” as assembling a tray in a cafeteria from the options on display. My Health Coach thinks it’s pretty hard to adhere to solely a strict high-fat diet like Keto.

My stance is that it comes down to what your intuition tells you to do as regards to what food and how much you should eat. Just like our intuition can guide us to make decisions in other areas of our lives.

Dr. Ede lists nuts and seeds as a no-no. I regularly have a serving of cashews when I need to maintain my energy in the afternoon. Dr. Ramsey the other psychiatrist who wrote a book about food and mood recommends cashews.

Dr. Ede gives mixed advice about what foods to eat and what foods to avoid. It appears she lists certain food items to avoid that are also listed in the category of foods to eat.

Choosing the eating plan that will benefit us I think comes down to researching and hooking up with a reputable Integrative Health Coach. Not deciding on our own like one woman I knew who limited her “diet” to 700 calories per day so she could lose weight.

The obsession with losing weight and being thin must stop. Dr. Ede in her guide states the often-parroted ideal weight scheme that I’ve been against for decades: If you’re 5’0″ you should weigh 100 pounds plus 5 pounds more for each inch over 5’0″.

No I don’t think so. I’m 5’0″ and today I weigh 107 pounds.

This ideal weight guideline I don’t think is realistic.

Coming up in July after this blog carnival about food and mental health I’m going to review a couple of recent cookbooks I’m using to create recipes with.

Health Coach $100 Dollar Holler

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On Sunday morning I reported on the YouTube video I watched because I think it’s worth exploring a food-based option when all other treatment fails. For those of us who have a better life because we take pills I say not so fast to discontinue this treatment.

However I know that the food we eat plays a big role in how healthy we are. Mangia Bene Vivere Bene Eat Well To Live Well is a truism.

I won’t tell others: “This is my 2 cents.” I think the information I give is worth way more than 2 cents. That’s how I created the term $100 Dollar Holler.

Today’s advice comes from a reputable Health Coach I’ve talked with after viewing the YouTube video. In fact I think in the interview Dr. Ede said not everyone is helped with the ketogenic diet. I will have to watch the video again to verify this.

What I agree with Dr. Ede about is that so-called experts are giving advice that is not credible. I think what she is saying about the erroneous information is right.

Like the idea of having smoothies. I don’t drink smoothies at all. In the era of anti-science government leaders I think we need to educate ourselves more than ever.

The profit-driven Big Food marketers will claim anything to get us to buy their processed food. Maybe it’s because I have come to question the authority of elected leaders that I’m wary of believing the claims about health and nutrition that the current regime is passing off. In the form of essays that no reputable M.D. has published and that are not peer-reviewed but written by lackeys parroting the president.

Who can we trust to give us the right information?

Per the Health Coach:

“Doing a keto diet is not great for everyone, but incorporating healthy fats is an important part of diet for mental health, hormone health, and so much more. A high fat diet is pretty hard to execute.”

This is why I’m no fan of outright discontinuing psych meds if those pills enable a person to have a full and robust life they wouldn’t be able to live otherwise.

The idea that anyone can hang out a shingle as a nutrition expert is what alarms me. In the early 2000s I contacted a woman. She charged $1,000 per month for her advice. Where did she get her training?

The keto foods I eat that are “animal” fat are eggs and chicken every week. The other fat I get is from a handful of cashews every day and a tablespoon or 2 of organic peanut butter. Plus the healthy omega-3 fatty acids in seafood.

The Health Coach thinks a whole foods, low carb, healthy fat diet (like the Mediterranean diet yes!) is a great balanced diet for most.

Her eating plan is exactly the one I’ve used for over 10 years. Minus the smoothies. Minus grains. Minus meat.

In fact the Director of the USDA is often a person chosen who used to be a Big Food industry person. As early as 1993 I bought and read the original Mediterranean Diet paperback guide.

Decades ago on the government food website the recommendation was to have 6 servings of grains per day. This was obviously because the government subsidized farmers who grew wheat.

There’s a book I think it’s called Grain Brain that talks about eating grains. For 20 years I haven’t eaten grains. Only every so often.

I’ll end here with this: it’s worth exploring other options for achieving optimal mental health when everything else has failed.

My take on this is that I think some people have what I call “beautiful brains” and this is why the medication works. What a person eats can be a factor in why treatment works too.

More than the food we eat our lifestyle choices can buoy our mood and mindset.

Coming up after this blog carnival I will talk about the simple effective changes I’ve made in the last 2 months that have transformed my health.

Food and Mood: The Final Foray

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I’m going to top myself in this blog entry. I make no pie-in-the-sky promises. I don’t sell a product. I don’t guarantee that you’ll lose 30 pounds in 30 days by following my rules.

However what I’ve been writing in here for years about the food we eat improving our mood has been verified by two M.D.s

Drew Ramsey, M.D. the author of Eat to Beat Depression and Anxiety I found out is a psychiatrist in private practice. Long before I read his book I was eating the food he recommends: eggs, cod, cashews, bell peppers, salmon, shrimp, fermented dairy (yogurt) and mussels. (Italians love our mussels!)

The connection between food and mental health has been taken up by Georgia Ede, M.D. in her 2024 book Change Your Diet, Change Your Mind.

After watching a YouTube interview with this nutritional and metabolic psychiatrist I was astonished to find out I’d been doing what she recommended as well long before hearing her talk.

She recommended a ketogenic diet. Though I don’t eat meat I was surprised that all along I’d been eating the other foods in a ketogenic diet for years.

I have three eggs for breakfast. Seafood like shrimp, mussels, salmon, red snapper, flounder, and scallops for dinner. Organic chicken.

No grains at all. (I stopped eating grains 20 years ago before an expert like Ede told people not to.)

Dr. Edie told viewers to cut out refined sugars and refined fats. Like Dr. Lipman she’s no fan of vegetable oils or canola oil or seed oils. She rails against the modern-day scourge of eating processed food.

On this note the Mediterranean Diet is toast. Even the Nutritarian Diet doesn’t hold a candle to eating animal fat.

Watching the video unsettled me. It shocked me to find out that I’d been eating all the food you’re supposed to be eating.

Even smoothies got creamed by Dr. Ede. She is against this standard advice experts give people when they tell us what to eat.

Dr. Ede has had success using the ketogenic diet to treat patients not helped by traditional psychiatric medication. Some had been ill for years or even decades. After Dr. Ede prescribed a ketogenic diet in coordination with slowly lowering the doses of the traditional pills they had a miraculous recovery.

I’m no fan of taking Big Pharma pills for medical conditions that are caused by lifestyle choices. I say Take the Pill! if you need to take a pill to be well mentally physically or emotionally. By all means take the pill if it’s helping you be well.

The friend I watched the YouTube video with clarified that the psychiatric medication hasn’t been effective for a lot of people. Things got better when they went on the ketogenic diet. This is one of the few instances where I think alternative treatment should be considered. I think this because in my own life I’ve benefitted by eating ketogenic food.

I turned 60. I look and feel decades younger. The proof is in the fact that I exercise consistently and eat well. I hope by reading this blog entry you followers are energized and empowered to consider what you swallow: the lies being told as well as the Coca-Cola.

Now: I will always take the pill I’m taking. It strikes me that maybe this pill works precisely because my diet aids and abets the pill to be effective. You can’t outrun chowing down on candy bars and expect to be healthy.

The best thing is we don’t have to be rich or go broke to eat food that can improve our mood.

”t

World Organizing Day

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May 20 is World Organizing Day. I found this out reading an article on the Container Store website today.

Right on cue unwittingly the shoe rack I ordered from the Container Store arrived today. I’ve been keen to organize my shoe collection better.

Does a woman or other person need 35 pairs of shoes? I wonder about this. Is having only 10 pairs of shoes okay?

You can’t wear suede shoes in the rain, so this makes having Converse in your array a benefit for inclement weather. Or else don’t buy suede footwear to begin with. Cutting down on your required number of shoes.

Oh–I think I have 30 pairs of shoes.

I’m going to review Christine Platt’s new forthcoming book Less is Liberation when it’s published. She wrote The Afrominimalist’s Guide to Living with Less. Platt’s life took a turn for the better when she became famous after this first book was published.

Her motto was to “live with intention” in how you make choices. Paring down and helping readers do so had a profound impact on Platt.

You can subscribe to her new newsletter which I recommend. In a future blog entry, I’ll talk about Platt’s entreaty for readers to be “self-ish” that is chiefly concerned with our own life and livelihood and health and happiness.

Christine Platt wrote in The Afrominimalist’s Guide that she counted every pair of jeans she owned and found out that she had 53! Pairs of jeans.

How could a person buy and own 53 pairs of jeans. This boggles my mind. I own 5 pairs of jeans total. That’s all folks.

Taking the time today to just breathe is called for when faced with the overwhelm of an overstuffed living space. Starting out with a 15-minute tidying project can help. I will write in a future blog entry here too about a super time management strategy. It could be perfect to use this technique when embarking on a tidying festival like Marie Kondo talks about.

Happy World Organizing Day!

The Happy Home

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I’ve gotten a kick out of the book above. The subtitle is The Ultimate Guide to Creating a Home that Brings You Joy.

The six chapters are Uplift, Calm, Energize, Comfort, Empower, Express.

What I’ve believed is that a person can transform a drab space or a not-ideal living arrangement into a wondrous haven with a little art-felt ingenuity and creative decorating.

A person who lives in a room in a halfway house can hang a poster on the wall with Command hooks.

Ways exist to brighten your abode and boost your happiness living in it.

In a coming blog entry, I will talk about Christine Platt’s newsletter. She is the author of The Afrominimalist’s Guide to Living on Less. Her new forthcoming book is Less is Liberation.

As said, I think that livening up your home can turn it from boring to buoyant with a little simple and not costly tweaks.

For years I’ve studied and practiced feng shui. Using feng shui guidelines in our homes we can attract abundance. Generating good fortune not with money more than anything else but with health and wellbeing.

Why settle for less. Like Marie Kondo attested in her book Kurashi at Home: Organize Your Space and Create Your Ideal Life. She wrote that you’re not limited in how you express yourself in challenging quarters like a 350 sq. ft. apartment.

The Happy Home book gives readers questions to write down answers to about your ideal living space and aspects in your space today that disrupt your ease and harmony.

With guidance for creating a home that instills joy.

Sometimes a tiny act can spark a right-then improvement. Like simply arranging objects atop your desktop in a neat and tidy way. Banishing the items you kept on the desk and keeping only za few items remaining.

Simply rearranging something like this can give cheer. I’m a fan too of removing items from view that clutter up surfaces and storing them out of view.

For instance: I took magnets and other small objects off the desktop.

I would say that clutter is an insidious force that can cause us to feel miserable not only about our homes. It can erode how we feel about ourselves and our prospects in life.

I’ll end here by saying that organization is a form of self-care by design. Forget the cleanses and bubble baths and other influencer-peddled forms of self-care that aren’t really effective in improving our health long-term.

If those forms of self-care had any real lasting benefits Americans would not be getting ill with diabetes heart disease and other issues like we are today.

Tidying up is one of the best forms of self-care that I know of. It works to give us self-confidence and a spring in our step.

Now that it’s spring I say let’s tackle a tidying project or two.

Thoughts on Popping Pills

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I’m thinking of how I want to live my life when I get older. In light of a milestone birthday coming up.

The choice a person makes to take pills to be well is a personal choice. No one should attack you or me for taking pills.

The conundrum faced in old age is the advent of taking medication. I read that ninety percent of old people are in poor health.

Could it be the luck of the draw that ninety percent of old people—nearly one hundred percent—has health problems. How could only ten percent of Americans be well when we reach retirement age at 65. What accounted for who was in this minority.

Googling the ninety percent statistic brought up an American Psychological Association article that verified this fact. Ninety-two percent of old people had one chronic condition. Seventy-seven percent had two medical conditions.

I have experience seeing a person who is 87 take 5 or 6 pills every day for heart, cholesterol, high blood pressure and other ailments.

This is not how I want to live should I be lucky to get to my eighties. I’m not keen to rely on pharmaceutical intervention for health issues I’m creating via my lifestyle choices.

This is the real deal: If you want to buy half gallons of ice cream every week and polish them off in that time you’ll likely be required to take a pill to be able to do so.

In my life I’m going to have the affogato 2x per month as a treat. I would rather not take any extra pills. The fact that lifestyle choices require a person to take medication is hard for me to swallow.

This was why the MD author wrote the book Metabolical that I reviewed here a while ago. About how the current U.S. medical model is predicated on treating disease not preventing illness in the first place.

Today you and I must act as our own healers. Take pills if it will keep us healthy.

Yet I say: Consider scaling back on sugar, trans fat, saturated fat, high fructose corn syrup, natural flavor, and the other ingredients in food or drink that ARE making us ill.

We cannot control external factors like an inherited risk for disease. We often cannot prevent getting ill should we have any kind of breakdown either mental physical or emotional.

What is within our power is how we respond to what happens to us. The enormity or severity of a setback doesn’t determine our fate. How we respond to this obstacle is what matters.

I call creating a baseline of health “establishing the floor.” So that if we’re treating ourselves right and taking care of ourselves as a matter of course it will be easier to thrive after we get ill.

I say: each of us has the choice. A person might want to have ice cream every week. They’re likely OK with popping a pill to do so.

Th ex-governor of Tennessee easily 15 years ago wrote a book titled Fresh Medicine about what’s ailing the healthcare system in America. The governor’s primary care MD told him: You can either eat healthy or choose to have the cheeseburger. You can eat the cheeseburger when you take a statin.

What kind of credible advice is that? This is what’s not right with medical care in America. It’s almost like healthcare professionals are in collusion with pharmaceutical companies.

Food is making us sick. I want no part of making myself sick.

In no way am I going to take an extra pill just so that I can eat food that would make me ill otherwise.

In the future I’m going to post a blog entry about Acting As Our Own Healers.

Coming up new recipes that are quick and easy to create. With the weather getting warmer day by day I’m going to share no-oven required recipes that are tasty.

Risking Change

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About five weeks ago I attended a Zoom event that the Roadmap Coach Christina Bryan hosted. She talked about her method of creating your Personal Brand. In my view it’s the simplest most effective way to sell yourself.

Her pitch to obtain clients was that she helps women succeed despite their fear. Fear of change is a big issue for everyone of any identity. So too internalized shame stops us in our tracks. Feeling shame keeps us stuck and unable to change.

The writers given a platform in the media who attack readers I call the media darlings. A person who is made to feel guilty won’t be motivated to change their behavior. Attack someone and their natural response is to get defensive.

I’m struck with how fear and shame prevent us from reaching our potential. Our old habits might have served a purpose. In the light of today when we know it’s time for a change we can be afraid of making the change(s). Since the old way of life has become comfortable.

This has implications not only for our health and wellbeing. It prevents us from having the confidence to express who we are and what we stand for. This is where internalizing the shame others impose on us keeps us afraid to speak out and celebrate our worth.

I don’t know about you followers however I’m done with making myself small so that others will approve of me and feel better about themselves.

The media darlings–and any others who hate judge fear and shame us as a way of life–would be out of business if we stood up straight and stared them in the eye and said: “Look in the mirror not at me.”

The Personal Brand I want to sell is linked to the goal I have that peers can establish and sustain health, wealth, and happiness after facing illness, trauma, or injustice.

I’m not going to cut people down. My aim is to give everyone a shot in the arm of confidence to go after our goals with gusto.

The way to conquer the fear is through action. To act despite the fear. To keep taking action. Especially when the naysayers shoot down what you want to do. Tell you that it’s impossible. Or that you should stay where you are because you’re full of yourself and too big-headed.

Be proud of yourself. That’s what I say. It’s no sin to have pride.

Coming up my ideas on how to sustain change after you’ve gotten the courage to risk doing this.

My hope is that through my blogs I can create a Beautiful Community of followers. To entertain readers not just educate and empower you.

We’re going to live on earth too long in reality to harbor ill-will towards others. Too long to castigate ourselves for imagined faults too.

The Joy of Ritual

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In this blog entry I want to inspire followers to make a positive shift when our life has been derailed on the old track. It was synchronicity not an accident that I checked the above book out of the library. Liking it so well that I bought a new copy from an Amazon reseller as it’s out of print.

The guide The Joy of Ritual teaches readers how to create and use these rites. The subtitle is Spiritual Recipes to Celebrate Milestones, Ease Transitions, and Make Every Day Sacred.

Struck I was by how a workout can be a ritual. An exercise routine is a sacred act not just an expression of physical prowess. Creating a new weightlifting ritual eased my transition into working out again after the arm injury.

As a form of prayer, I wear a cross around my neck while lifting. Not a Catholic cross–I think it’s a Celtic cross. Saying an actual prayer before I lift the first dumbbell. To invoke the ministration of God to “Bless my body. Give me the energy to go about my daily routine and the health to achieve my goals.”

Intertwining the sacred and the spiritual into everyday life with the commercial and material aspects of living our lives benefits us. Though this kind of daily devotion can seem “woo-woo” it’s a dose of positive mental medicine.

Creating a ritual or two can help us heal and recover. This I found out when I started to lift weights again. Redesigning how I exercised was the gateway to better health.

The idea of using a ritual appeals to me as a form of practicing mindfulness. To enjoy each moment before it goes by.

In fact going in a slow and steady rhythm is called for. Rushing around engaging in nonstop busywork every hour of every day is not the way to live.

It can be hard to change what’s not working even when the change would be positive. My goal in here is to encourage and motivate followers to try. Simply try. See what happens. Like me you might be surprised at how well things turn out.