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Jasmine L Bennett, LLC. https://jasminelbennett.com Integrative Wellness Coach Thu, 07 May 2020 16:23:20 +0000 en-US hourly 1 https://wordpress.org/?v=5.5.1 https://jasminelbennett.com/wp-content/uploads/2019/09/Jasmine-L.-Bennett-LLC-logo-1-100x100.png Jasmine L Bennett, LLC. https://jasminelbennett.com 32 32 126579104 The Christian Morning Depression Fighting Routine https://jasminelbennett.com/the-christian-morning-depression-fighting-routine/ https://jasminelbennett.com/the-christian-morning-depression-fighting-routine/#respond Mon, 27 Apr 2020 16:30:33 +0000 https://jasminelbennett.com/?p=7294 Do struggle with starting your day in a good mood? Read these Christian Mental Health tips to get your morning started right.

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*First off: This post is meant to help you, not to be a replacement for therapy.*

I used to hate getting out of bed in the morning.

I dreaded seeing the sunshine in through the window and hearing the birds chirping. It was a reminder that I had to go through another hard day again, with the weight of the world on my shoulders. I laid in bed frustrated, afraid and feeling hopeless most days because I didn’t feel like life could change.

It wasn’t until I changed my entire routine (and my life) that my view and attitude towards morning began to shift. There was a pivot in the way that I approached my day. Instead of expecting my day to be a disaster and anticipating the worst, I became proactive in switching my attitude.

Even though some days are harder than others, I decided that no matter what happens, I’m going to do my best to maintain an encouraged, faith filled attitude. Because of the change in my thinking, mornings are now my favorite time of day. I look at them as a fresh start, a new slate that God has given to “try again”. After all, He was so loving and kind to wake me up there must be a purpose behind why He did.

If you are struggling throughout your day, here’s some ways to start your mornings to fight those negative feels…

Pinterest Image

Pray/Talk to God

Starting up a conversation with Jesus in the morning can give you mental clarity and renew your spirit. When you first wake up, try talking with Jesus before you talk with anyone else (It can really help you communicating with your kids).

He wants us to come to Him and share whatever is on our hearts and minds (no matter how messed up we feel). You can tell Him about your plans for the day, struggles you’re having and when you’re done talking, wait to hear Him speak to you. That conversation may just give you the peace you need to get you through your day. (Get this Daily Prayer Guide to revamp or deepen your prayer life)

Read the Word

Learning how to combat negative thoughts was a key part in beginning my bad in a good mood. Most days I would let negative thoughts linger and run through my mind without ever confronting them. After deciding to take control of my mornings, I used God’s Word as protection against thoughts that weren’t true.

Whenever I had a thought that things wouldn’t get better, or thoughts that of fear that I wasn’t going to have a good day, I would repeat out loud verses to silence them. I would say verses like, “All things work together for the good of those that love the Lord.” It helped eradicate my fears and give me confidence. Reading scripture in the mornings could give you the mental strength and confidence you need to get through your day.

Stretch, Exercise, or Yoga

Moving my body in the mornings helps me to wake up. I take a few moments to do some deep breathing exercises to relax and calm my body. Right now, I use my mornings to do stretching and yoga and do more strenuous exercise in the evenings. Since everyone is different you may find exercising in the morning works better for you. Listen to your body to see what you like the most.

Stretching and yoga makes my body feel good. I also use those moments during that time to continue to talk to God and give thanks to Him. Yoga and deep breathing has been proven to lower stress and anxiety. Combined, they can give you the relaxation you need at the beginning of your day. (The Get Real with Depression Plan has entire exercise guide that gives info on the best ways to exercise to boost your mental health)

Write, Journal, Plan

When you first wake up, is your mind filled with thoughts about everything? Before you begin to entertain them, get a pen and notebook to write them out. You’ll be able to look at what’s going on in your head and distinguish what’s true and what’s not. You’ll also begin to see what you need to focus on the most.

As women, we often have a lot going on in our lives. We sometimes need a minute to write out or plan out our day. Taking a moment to jot down your thoughts and plan your day can be a great outlet get your morning started right.

Eat a Good Breakfast

Food gives us nutrients our body needs to function well. Eating a good breakfast is an essential part of getting the energy we need to get through the day. A morning meal filled with fruits, veggies, and protein is the best breakfast to have most days. That doesn’t mean you can’t have a breakfast with pancakes, waffles and biscuits! It’s about balance! Do what’s best for YOUR body.

If you are looking to create a nutrient-dense breakfast, try adding a smoothie or green juice to your meal. If you’re into tea, green tea is full of brain boosting compounds that could help jump start your morning. (And if don’t know where to start, get a Grocery Store Guide to show you how to shop better for you and your family.)

Bonus: Listen to Your Favorite Christian Song

Just like reading scripture, singing your favorite song out loud or just hearing can soothe your mind and spirit. Taking time to listen to the words and the music put you at ease before starting your day. Music can be a stress reliever and even protect your mind from negative thoughts that can creep up.

If you’re looking to really boost your day, find a song that can encourage you and give you the joy you need to begin your day. (Check out this Depression Fighting Spotify Playlist and my favorite 15 Songs to fight depressive thoughts.)

 

Important Note: I am not a certified and trained professional.  All wellness coaching plans and all information and services provided by and/or facilitated by me are not a substitute for counseling and/or therapy from a trained and certified mental health professional, consultation from a trained and certified medical doctor, and/or consultation from a trained and certified nutritionist/dietitian. None of the wellness coaching plans and any information provided have been evaluated by the FDA and are used to diagnose or treat any illness.  I urge you to seek professional help from a certified and trained professional if you are in an immediate crisis or suicidal. And if you are currently being seen by a trained and certified mental health professional, make sure to share all information about any courses you are taking, and coaching services provided by me or any other business/coach.If you or someone you know is in an immediate crisis, get help by calling the National Suicide Prevention Lifeline at 1-800-273-TALK (1-800-273-8255) or visit The International Association for Suicide Prevention (www.iasp.info/resources/Crisis_Centres/) to be connected to a trained counselor at a crisis center nearby.

 

 

Hi I’m Jasmine!

I’m so happy to meet you! Thanks for stopping by 🙂

I’m a SAHM, veteran army wife, women’s integrative wellness coach, writer and veggie lover. Most days you can find me spending time with family, homeschooling, cooking, walking in nature or browsing through the grocery storeMy passion is to help women (like you) heal mentally, spiritually and physically from depression. That’s why I created this amazing mental health journal to guide you to recovery.

Don’t leave yet! Let’s hang out a little longer 🙂 Read more about me and my personal recovery story here.

The Christian Morning Depression Fighting Routine

Do struggle with starting your day in a good mood? Read these Christian Mental Health tips to get your morning started right.

20 Gifts to Give Christian Mother’s Battling Depression this Mother’s Day

Do you have someone in your life that could use some extra encouragement this Mother’s Day? Read on for gift ideas to make her feel loved and appreciated.

How Starting a Garden Can Help Fight Depression

How starting a garden to help fight depression. Ways gardening can improve your mental health and help you beat depression. Tips from a health coach.

The Get Real with Depression Wellness Guide

Your 20+ page mental and spiritual wellness guide to help you get to the root of those negative thoughts, get closer to God, and lead to onto a path of physical wellness. Sign up below to get it now!

* indicates required

*You won’t be spammed*

Privacy Policy

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20 Gifts to Give Christian Mother’s Battling Depression this Mother’s Day https://jasminelbennett.com/20-gifts-to-give-christian-mothers-battling-depression-this-mothers-day/ https://jasminelbennett.com/20-gifts-to-give-christian-mothers-battling-depression-this-mothers-day/#respond Mon, 20 Apr 2020 19:45:10 +0000 https://jasminelbennett.com/?p=7202 Do you have someone in your life that could use some extra encouragement this Mother's Day? Read on for gift ideas to make her feel loved and appreciated.

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Do you have someone in your life that Could use some extra encouragement this year?

Mother’s Day is usually a day that most women are celebrated by their kids, family and friends. Unfortunately, some women don’t always receive the love and support that they really need. Some women are going through tough trials and situations and they’re in need of more than just a “Happy Mother’s Day”.

Take a deeper look at the faces of the women around you and in your life. You’ll begin to see that they are facing way more than you think. Some have been going through hard times for a while and have conditioned themselves to put on a smile, keep moving, like nothing’s wrong.

Think about your neighbor, your cousin, or friends that you haven’t talked to in a while. If you sit down and talk with them you’ll begin to see that behind their smile is a hidden layer of pain that they’ve been hiding from everyone.

Those are the women that could use a special gift this year.

If you are one of those women, my heart and prayers go out to you. I pray that you will find the peace and relief that you need in your life right now.

And if you’re in a position to bring some joy to a mother who’s in desperate need of some special attention this Mother’s Day, here’s some gift ideas that may just brighten their day…

20 Gifts to Get Christian Mothers Battling Depression this Mother’s Day

Babysitter (Giving mom a break, especially if she’s a single mom, would bring MUCH NEEDED relief!)

Grocery gift card (Whole Foods, local grocery store and your local farmers market are stores)

Spa day

Journal (Prosper planner and Confident Woman Notebooks are a few journals I love.)

Encouraging Words (Glory Tradition has beautiful cards)

Hug

Shopping Spree (Target, Old Navy, T J Maxx, Forever XXI are some of my favorite stores. You can also shop at your favorite local stores.)

Jewelry (ReCreated  have beautiful encouraging pieces)

Coffee chat (A good conversation can lift burdens.)

Dinner delivery from their favorite restaurant (You can use Grub Hub, Uber Eats, Door Dash.)

Massage (A great stress reliever!)

Arcade Day (Make her feel like a kid again!)

Girls day (Get a group of friends together and plan a day together to make her feel special.)

Dinner and a movie (You can have it at the movies or at home)

Game night (Get some board games, card games, X-box, PlayStation or Wii and have a tournament)

BBQ (Break out the grill for her if it’s nice where you live!)

Sip and paint party

Short day trip to the city (Take her to the biggest city nearby and explore)

Beach day (Get some sun and relax in the sand)

Hiking Trip (Take her to a great hiking spot and go on an adventure. Nature can be a great stress reliever!)

Biking Trip

 

However you can make her feel special and loved, do that.

 

If you or someone you know battles with depression, know that you are not alone. There are treatment options, support communities and resources available for you or your loved one.

If you or someone you know are in an immediate crisis, get help by calling the National Suicide Prevention Lifeline at 1-800-273-TALK (1-800-273-8255) or visit  The International Association for Suicide Prevention to be connected to a trained counselor at a crisis center nearby.

Hi I’m Jasmine!

I’m so happy to meet you! Thanks for stopping by 🙂

I’m a SAHM, veteran army wife, women’s integrative wellness coach, writer and veggie lover. Most days you can find me spending time with family, homeschooling, cooking, walking in nature or browsing through the grocery storeMy passion is to help women (like you) heal mentally, spiritually and physically from depression. That’s why I created this amazing mental health journal to guide you to recovery.

Don’t leave yet! Let’s hang out a little longer 🙂 Read more about me and my personal recovery story here.

The Get Real with Depression Wellness Guide

Your 20+ page mental and spiritual wellness guide to help you get to the root of those negative thoughts, get closer to God, and lead to onto a path of physical wellness. Sign up below to get it now!

* indicates required

*You won’t be spammed*

Privacy Policy

The Christian Morning Depression Fighting Routine

Do struggle with starting your day in a good mood? Read these Christian Mental Health tips to get your morning started right.

20 Gifts to Give Christian Mother’s Battling Depression this Mother’s Day

Do you have someone in your life that could use some extra encouragement this Mother’s Day? Read on for gift ideas to make her feel loved and appreciated.

How Starting a Garden Can Help Fight Depression

How starting a garden to help fight depression. Ways gardening can improve your mental health and help you beat depression. Tips from a health coach.

The 5 Holistic Things I Did to Overcome Depression

facebookpinterestinstagramJourneying through depression was one of the most difficult times of my life.Even though it seemed like there would never be a light at the end of the tunnel, I was determined to life a life free from depression. Even with going to therapy...

20 Journaling Prompts for Christians When Depression Creeps In

facebookpinterestinstagramWhat are you hiding that May be unconsciously controlling you? Sometimes the things that are stressing us out aren’t always in plain sight. Our days are so busy, and we have so much going on between work, school and kids that we don’t really...

Chewy Almond Cookies

I’ve been indulging in sweet treats a lot lately. But I’ve have been focused recently on finding treats that have ingredients that are low in white, processed sugar and gluten free. Since my family loves to have a sweet treat in the evening after dinner, I had to...

Cauliflower Breakfast Skillet

facebookpinterestinstagramI'm usually not a traditional breakfast person. I would rather have what most consider lunch for breakfast most days. While I will fix my family pancakes and sausage, you can find me with a bowl of broccoli most mornings. I have my days when...

How to Find the Joy in Your Bad Days

Some encouragement if you have been going through hard times.

Gluten-Free Pasta Primavera

What do you do if you're short on time and on ingredients? Well, I make pasta! This pasta dish was created on a day my family and I were going to get dinner at a not-so-vegan-friendly restaurant. I had to eat something that would fill me up before we left. (Did I...

What to Eat to Avoid Depression

The best foods to eat and to avoid when working on improving your mental health + wellness.

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How Starting a Garden Can Help Fight Depression https://jasminelbennett.com/howstartingagardencanhelpfightdepression/ https://jasminelbennett.com/howstartingagardencanhelpfightdepression/#comments Fri, 03 Apr 2020 18:11:26 +0000 https://jasminelbennett.com/?p=6997 How starting a garden to help fight depression. Ways gardening can improve your mental health and help you beat depression. Tips from a health coach.

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A New Revolution Is Here

There’s a farming revolution going on across the country and parts of the world, have you noticed? Weather-proof green houses have been popping up everywhere from New York to Kentucky to Las Vegas. There’s even been a huge greenhouse that’s been successful for over 20 years in the middle of the desert in Dubai.

With all the new agricultural innovation going on it may have gotten you thinking about starting your own patch this year in your apartment or backyard. Maybe this is the year to start planting. After all, those companies may be on to something.

Health coach Maria Marlowe had a great conversation about gardening with the farmer of that greenhouse in Dubai. She also gave me some great tips to share with you on how gardening can improve your mental health.

So, maybe THIS is the year to finally start planting. After all, those companies may be on to something. Creating your own small garden may be more than just a current wellness trend, it may help you fight depression. 

Exercise

Bending and stooping are forms of exercise. Digging up dirt and planting flowers and plants can be quite a bit of work. Doing it for a couple of hours can turn into a workout! If you have ever done yard work, you know how exhausting it can be.

Exercise is a great stress reliever which makes it great for your mental health. Starting a garden could be a great way to get your body moving.

 

Gut Health

If you didn’t know already, humans were made from dirt (Genesis 2:7). That dirt contained millions (and maybe even billions) of bacteria that still live in our bodies today! Our bodies are made of bacteria. We need a balance of good bacteria for our bodies to function properly and to maintain good brain health.

The gut-brain connection is REAL!  Maria says, “Getting your hands in the dirt is great for increasing the biodiversity of your microbiome.” Gardening can definitely be a way to get more of the good bacteria that we need.

 

Creating Something & Watching it Grow

Have you ever worked hard on a really big project for school, work or church? If you have, then you know the feeling of accomplishment you get when you finally finish. You gain a sense of fulfillment and gratitude that you’ve created something awesome.

Starting a garden can give you those same feelings. Creating a garden, whether a small patch or a sizable greenhouse, is a great accomplishment. Especially when you create something that you can actually eat!

You could even get the kids excited about eating their veggies again! Maria says that, “Creating a garden could encourage little ones to be more interested in eating colorful produce.” 

 

Joy and Peace

We’re all looking to add a little more peace and joy to our lives. When we find things to add calm to fight the daily chaos we encounter daily, we nurture them. Having a garden can give you that peace we’re all looking for.

Maria says, “Simply having a beautiful and fragrant flower or vegetable garden is sure to bring serenity to your outdoor space.”

Creating a space to enjoy God’s beautiful colors, plants and flowers can bring your home or neighborhood the joy it’s been needing.

Read more about Maria here

Have you been inspired to start your own garden? Let me know in the comments!

Treatment of depression and mental health symptoms are unique to everyone. Your mental and personal health needs may not be the same as some else’s. Talk with your provider about the option or combination of care that’s best for you.

And if you or someone you know battles with depression, know that you are not alone. There are treatment options, support communities and resources available for you or your loved one.

If you or someone you know are in an immediate crisis, get help by calling the National Suicide Prevention Lifeline at 1-800-273-TALK (1-800-273-8255) or visit The International Association for Suicide Prevention to be connected to a trained counselor at a crisis center nearby.

Hi I’m Jasmine!

I’m so happy to meet you! Thanks for stopping by 🙂

I’m a SAHM, veteran army wife, women’s integrative wellness coach, writer and veggie lover. Most days you can find me spending time with family, homeschooling, cooking, walking in nature or browsing through the grocery storeMy passion is to help women (like you) heal mentally, spiritually and physically from depression. That’s why I created this amazing mental health journal to guide you to recovery.

Don’t leave yet! Let’s hang out a little longer 🙂 Read more about me and my personal recovery story here.

The Christian Morning Depression Fighting Routine

Do struggle with starting your day in a good mood? Read these Christian Mental Health tips to get your morning started right.

20 Gifts to Give Christian Mother’s Battling Depression this Mother’s Day

Do you have someone in your life that could use some extra encouragement this Mother’s Day? Read on for gift ideas to make her feel loved and appreciated.

How Starting a Garden Can Help Fight Depression

How starting a garden to help fight depression. Ways gardening can improve your mental health and help you beat depression. Tips from a health coach.

The 5 Holistic Things I Did to Overcome Depression

facebookpinterestinstagramJourneying through depression was one of the most difficult times of my life.Even though it seemed like there would never be a light at the end of the tunnel, I was determined to life a life free from depression. Even with going to therapy...

20 Journaling Prompts for Christians When Depression Creeps In

facebookpinterestinstagramWhat are you hiding that May be unconsciously controlling you? Sometimes the things that are stressing us out aren’t always in plain sight. Our days are so busy, and we have so much going on between work, school and kids that we don’t really...

Chewy Almond Cookies

I’ve been indulging in sweet treats a lot lately. But I’ve have been focused recently on finding treats that have ingredients that are low in white, processed sugar and gluten free. Since my family loves to have a sweet treat in the evening after dinner, I had to...

Cauliflower Breakfast Skillet

facebookpinterestinstagramI'm usually not a traditional breakfast person. I would rather have what most consider lunch for breakfast most days. While I will fix my family pancakes and sausage, you can find me with a bowl of broccoli most mornings. I have my days when...

How to Find the Joy in Your Bad Days

Some encouragement if you have been going through hard times.

Gluten-Free Pasta Primavera

What do you do if you're short on time and on ingredients? Well, I make pasta! This pasta dish was created on a day my family and I were going to get dinner at a not-so-vegan-friendly restaurant. I had to eat something that would fill me up before we left. (Did I...

What to Eat to Avoid Depression

The best foods to eat and to avoid when working on improving your mental health + wellness.

The Get Real with Depression Wellness Guide

Your 20+ page mental and spiritual wellness guide to help you get to the root of those negative thoughts, get closer to God, and lead you onto a path of physical wellness. Sign up below to get it now!

* indicates required

*You won’t be spammed*

Privacy Policy

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The 5 Holistic Things I Did to Overcome Depression https://jasminelbennett.com/the5holisticthingsididtoovercomedepression/ https://jasminelbennett.com/the5holisticthingsididtoovercomedepression/#respond Tue, 31 Mar 2020 16:57:00 +0000 https://jasminelbennett.com/?p=6929 The post The 5 Holistic Things I Did to Overcome Depression appeared first on Jasmine L Bennett, LLC..

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Journeying through depression was one of the most difficult times of my life.

Even though it seemed like there would never be a light at the end of the tunnel, I was determined to life a life free from depression. Even with going to therapy and meeting with a life coach, I knew that I needed to change more than my thoughts and actions if I wanted to recover.

I was holding on to the hope that recovery was possible. And it was. To find it, I needed to transform my entire life.

This realization prompted me to begin my own holistic wellness journey out of depression. My whole health, mental, spiritual and physical, was overhauled. I began to take the reins of my health into my own hands.

Throughout this time of transformation, I began researching ways to improve my mental health holistically. There were so many alternative options for relieving depressive symptoms that I didn’t know about that were found to be extremely effective.

The ones that I found the most effective for me became a part of my daily routine. They are what I leaned on the most when I was headed on my way to recovery. These 5 principles and alternative modes of care are what I used to completely overcome depression.

What I Did:

Chiropractic Care

After learning about chiropractic care from our local church at the time, I was surprised to find what great of an impact it could have on my health. My husband and I decided to begin receiving treatment every other week.

With just two adjustments, I felt a tremendous change in my mood and my mind. I gained more energy and the brain fog I had started to go away.

The basis of chiropractic is simple: to remove the negative interference in the body so it can function properly. The spine is considered a gateway to all the systems of the body. Just about every message the body sends to and from each area and nerve of the body goes through the spine.  

Exercise

When my husband joined the army, he had early morning exercise sessions every day during the week. During those times, I decided to begin my own exercise routine too. I started doing kickboxing and then began practicing yoga.

I found that after exercising, my body began to gain energy and I was less stressed in my body and mind. Most people already know that exercise is important and deemed the most underused anti-depressant. Through my own wellness journey, I found that to be true.

Nutrition

Nutrition became one of the main areas that I began to focus on to holistically recover. I began to research and learn that there was a direct connection to what I was eating and the way that I felt physically and mentally.

Through my research, I gained more knowledge about the gut-brain relationship and how it plays an important role in mental health. Food became a healing solution for my body and mind.

After changing the way that I ate, I found that I had more energy, more clarity and I gained a greater connection to my emotions. I began eating foods that I enjoyed and improved my mental health.

 

Prayer/Meditation

Spending time alone meditating on God’s Word and talking to Him played a huge role in helping me overturn my negative thoughts. In those moments, I was able to quiet my mind and spirit to sort out my emotions and navigate through my thoughts.

I used the bible as a guide to find positive thoughts to fill my mind with. In my time of meditation, I journaled out scriptures and used them as protection to counter the negativity that was plaguing my mind and spirit.

Through this, I was able to experience mental freedom and I began experiencing life from a lens of love instead of fear.

Purpose

When I began to feel like I was recovering from depression, I developed an interest and a passion for health and wellness. I wondered if there were more women battling depression looking for holistic alternatives and resources.

I decided to gain more knowledge and education to help women with the same tools that I learned.

So, I completed wellness and life skills courses and immersed myself in research of mental health and holistic wellness. In doing all of this, I came to the realization that I had found what I was created to do.

This gave me a sense of belonging in the world and made me feel less insignificant. I discovered that through finding what I was passionate about, I had found my life’s purpose. I was incredibly fulfilled, and I no longer felt the hopelessness and worthlessness that was hanging over my head.

I Found My Way Out, You Can Too

Combining these holistic principles together, I was able to navigate my way out of depression. Although finding what methods worked best for my mental health and wellness took time, the fulfillment I gained by applying the new knowledge and care to my life allowed me to live a life without depression.

Treatment of depression and mental health symptoms are unique to everyone. Your mental and personal health needs may not be the same as some else’s. Talk with your provider about the option or combination of care that’s best for you.

And if you or someone you know battles with depression, know that you are not alone. There are treatment options, support communities and resources available for you or your loved one.

If you or someone you know are in an immediate crisis, get help by calling the National Suicide Prevention Lifeline at 1-800-273-TALK (1-800-273-8255) or visit The International Association for Suicide Prevention to be connected to a trained counselor at a crisis center nearby.

Hi I’m Jasmine!

I’m so happy to meet you! Thanks for stopping by 🙂

I’m a SAHM, veteran army wife, women’s integrative wellness coach, writer and veggie lover. Most days you can find me spending time with family, homeschooling, cooking, walking in nature or browsing through the grocery storeMy passion is to help women (like you) heal mentally, spiritually and physically from depression. That’s why I created this amazing mental health journal to guide you to recovery.

Don’t leave yet! Let’s hang out a little longer 🙂 Read more about me and my personal recovery story here.

The Get Real with Depression Wellness Guide

Your 20+ page mental and spiritual wellness guide to help you get to the root of those negative thoughts, get closer to God, and lead to onto a path of physical wellness. Sign up below to get it now!

* indicates required

*You won’t be spammed*

Privacy Policy

The Christian Morning Depression Fighting Routine

Do struggle with starting your day in a good mood? Read these Christian Mental Health tips to get your morning started right.

20 Gifts to Give Christian Mother’s Battling Depression this Mother’s Day

Do you have someone in your life that could use some extra encouragement this Mother’s Day? Read on for gift ideas to make her feel loved and appreciated.

How Starting a Garden Can Help Fight Depression

How starting a garden to help fight depression. Ways gardening can improve your mental health and help you beat depression. Tips from a health coach.

The 5 Holistic Things I Did to Overcome Depression

facebookpinterestinstagramJourneying through depression was one of the most difficult times of my life.Even though it seemed like there would never be a light at the end of the tunnel, I was determined to life a life free from depression. Even with going to therapy...

20 Journaling Prompts for Christians When Depression Creeps In

facebookpinterestinstagramWhat are you hiding that May be unconsciously controlling you? Sometimes the things that are stressing us out aren’t always in plain sight. Our days are so busy, and we have so much going on between work, school and kids that we don’t really...

Chewy Almond Cookies

I’ve been indulging in sweet treats a lot lately. But I’ve have been focused recently on finding treats that have ingredients that are low in white, processed sugar and gluten free. Since my family loves to have a sweet treat in the evening after dinner, I had to...

Cauliflower Breakfast Skillet

facebookpinterestinstagramI'm usually not a traditional breakfast person. I would rather have what most consider lunch for breakfast most days. While I will fix my family pancakes and sausage, you can find me with a bowl of broccoli most mornings. I have my days when...

How to Find the Joy in Your Bad Days

Some encouragement if you have been going through hard times.

Gluten-Free Pasta Primavera

What do you do if you're short on time and on ingredients? Well, I make pasta! This pasta dish was created on a day my family and I were going to get dinner at a not-so-vegan-friendly restaurant. I had to eat something that would fill me up before we left. (Did I...

What to Eat to Avoid Depression

The best foods to eat and to avoid when working on improving your mental health + wellness.

The post The Christian Morning Depression Fighting Routine appeared first on Jasmine L Bennett, LLC..

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20 Journaling Prompts for Christians When Depression Creeps In https://jasminelbennett.com/20journalingpromptsforchristianswhendepressioncreepsin/ https://jasminelbennett.com/20journalingpromptsforchristianswhendepressioncreepsin/#comments Mon, 30 Mar 2020 18:32:06 +0000 https://jasminelbennett.com/?p=6908 The post 20 Journaling Prompts for Christians When Depression Creeps In appeared first on Jasmine L Bennett, LLC..

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What are you hiding that May be unconsciously controlling you?

Sometimes the things that are stressing us out aren’t always in plain sight. Our days are so busy, and we have so much going on between work, school and kids that we don’t really know when we’re mentally exhausted.

Especially as moms and wives, our thoughts and feelings often get lost in the needs of others. We can spend most of our day making sure everyone else is happy and fulfilled that we forget to make sure we are too.

Eventually you can begin to feel burned out, tired and unloved. Thoughts of “I’m not good enough” or “Nobody cares about me” can creep up in your mind.

When this happens, don’t lean into those thoughts because they aren’t true.

Instead, take time to slow down and let your feelings and thoughts rise up so you can truly see what’s bothering you. Find some time to get by yourself and talk to God to find the root of what’s really going on inside your mind and heart.

Here’s some questions to help you write out those hidden emotions and to guide you to allow God in how you’re feeling:

20 Journaling Prompts to Use During Your Quiet Time

I’m upset about…

I’m disappointed that…

My feelings are hurt because…

I really want to…

I can’t talk to anyone because…

I would really like to be able to…

I’m tired of…

I’m frustrated because…

What would really bring me joy is…

I would love to be able to go to…

I would really like to have time to…

There’s so much I want to say but…

If I could, I would tell…

If there was a way to…

I hear Jesus saying…

I’m feeling stuck because…

Even though it’s hard right now, I’m grateful for…

Although I’m angry, I still want to…

I want Jesus to know that…

Right now, I’m struggling to know if Jesus…

 

If you or someone you know battles with depression, know that you are not alone. There are treatment options, support communities and resources available for you or your loved one.

If you or someone you know are in an immediate crisis, get help by calling the National Suicide Prevention Lifeline at 1-800-273-TALK (1-800-273-8255) or visit  The International Association for Suicide Prevention to be connected to a trained counselor at a crisis center nearby.

Hi I’m Jasmine!

I’m so happy to meet you! Thanks for stopping by 🙂

I’m a SAHM, veteran army wife, women’s integrative wellness coach, writer and veggie lover. Most days you can find me spending time with family, homeschooling, cooking, walking in nature or browsing through the grocery storeMy passion is to help women (like you) heal mentally, spiritually and physically from depression. That’s why I created this amazing mental health journal to guide you to recovery.

Don’t leave yet! Let’s hang out a little longer 🙂 Read more about me and my personal recovery story here.

The Get Real with Depression Wellness Guide

Your 20+ page mental and spiritual wellness guide to help you get to the root of those negative thoughts, get closer to God, and lead to onto a path of physical wellness. Sign up below to get it now!

* indicates required

*You won’t be spammed*

Privacy Policy

The Christian Morning Depression Fighting Routine

Do struggle with starting your day in a good mood? Read these Christian Mental Health tips to get your morning started right.

20 Gifts to Give Christian Mother’s Battling Depression this Mother’s Day

Do you have someone in your life that could use some extra encouragement this Mother’s Day? Read on for gift ideas to make her feel loved and appreciated.

How Starting a Garden Can Help Fight Depression

How starting a garden to help fight depression. Ways gardening can improve your mental health and help you beat depression. Tips from a health coach.

The 5 Holistic Things I Did to Overcome Depression

facebookpinterestinstagramJourneying through depression was one of the most difficult times of my life.Even though it seemed like there would never be a light at the end of the tunnel, I was determined to life a life free from depression. Even with going to therapy...

20 Journaling Prompts for Christians When Depression Creeps In

facebookpinterestinstagramWhat are you hiding that May be unconsciously controlling you? Sometimes the things that are stressing us out aren’t always in plain sight. Our days are so busy, and we have so much going on between work, school and kids that we don’t really...

Chewy Almond Cookies

I’ve been indulging in sweet treats a lot lately. But I’ve have been focused recently on finding treats that have ingredients that are low in white, processed sugar and gluten free. Since my family loves to have a sweet treat in the evening after dinner, I had to...

Cauliflower Breakfast Skillet

facebookpinterestinstagramI'm usually not a traditional breakfast person. I would rather have what most consider lunch for breakfast most days. While I will fix my family pancakes and sausage, you can find me with a bowl of broccoli most mornings. I have my days when...

How to Find the Joy in Your Bad Days

Some encouragement if you have been going through hard times.

Gluten-Free Pasta Primavera

What do you do if you're short on time and on ingredients? Well, I make pasta! This pasta dish was created on a day my family and I were going to get dinner at a not-so-vegan-friendly restaurant. I had to eat something that would fill me up before we left. (Did I...

What to Eat to Avoid Depression

The best foods to eat and to avoid when working on improving your mental health + wellness.

The post The Christian Morning Depression Fighting Routine appeared first on Jasmine L Bennett, LLC..

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Chewy Almond Cookies https://jasminelbennett.com/chewyalmondcookies/ https://jasminelbennett.com/chewyalmondcookies/#respond Tue, 18 Feb 2020 22:18:34 +0000 https://jasminelbennett.com/?p=6556 The post Chewy Almond Cookies appeared first on Jasmine L Bennett, LLC..

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I’ve been indulging in sweet treats a lot lately. But I’ve have been focused recently on finding treats that have ingredients that are low in white, processed sugar and gluten free. Since my family loves to have a sweet treat in the evening after dinner, I had to figure out something to make that we could all enjoy.

So, I went on a search to find a cookie recipe that was quick, tasty and had ingredients I wanted to use. I stumbled on this cookie recipe and thought it was too good to be true. But after making it (twice!) I realized that it wasn’t!

This cookie recipe is one to keep forever. It has very few ingredients and is yummy eaten warm right out of the oven. They’re unbelievably good! I made some tweaks to the original recipe, adding in some spices, and chocolate chips (which are optional, but highly recommended!), but the recipe is still quick and easy.

These cookies are:

Chewy

Fragrant

Sweet

Nutty

Delicious

They’re also vegan, gluten-free, and paleo.

I hope you enjoy them as much as our family did! And if you make them, let me know how you enjoyed them in the comments. Share this recipe with your friends and family too!


Print

Chewy Almond Cookies

Prep Time 5 minutes
Cook Time 15 minutes
Servings 10 cookies
Author Jasmine

Equipment

  • Bowl
  • Whisk
  • Wooden Spoon
  • Measuring Spoons

Ingredients

  • 1 cup Almond Flour (Not almond meal)
  • 1/2 tsp. baking powder
  • 3 tbs. coconut sugar
  • 1/4 tsp cinnamon
  • 1/8 tsp cardamom
  • 1/2 tsp vanilla extract
  • 1 tbs chocolate chips (optional) I used Enjoy Life brand.

Instructions

  • Preheat oven to 350 degrees Fahrenheit and line a baking sheet with parchment paper.
  • Add almond flour, spices, sugar, salt and baking powder to bowl and whisk until
    combined.
  • Next, add in almond milk and vanilla. Stir together with wooden spoon until dough
    comes together.
  • If using chocolate chips, add in and mix until all chocolate chips are combined in
    dough.
  • Using a tablespoon measuring spoon, scoop out 1 tablespoon of dough. Roll into a ball
    in your hand and press into a 1-inch disk.
  • Place disk on baking sheet and repeat rolling dough until all dough is used. Makes
    about 10 cookies.
  • Bake for about 12-18 minutes until cookies are brown on the bottom. They may still
    be soft on top, but they will harden a little after cooking down.
  • Let cookies cool for about 5-10 minutes and enjoy!

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Cauliflower Breakfast Skillet https://jasminelbennett.com/cauliflowerbreakfastskillet/ https://jasminelbennett.com/cauliflowerbreakfastskillet/#respond Tue, 11 Feb 2020 20:17:19 +0000 https://jasminelbennett.com/?p=6497 The post Cauliflower Breakfast Skillet appeared first on Jasmine L Bennett, LLC..

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I’m usually not a traditional breakfast person. I would rather have what most consider lunch for breakfast most days. While I will fix my family pancakes and sausage, you can find me with a bowl of broccoli most mornings.

I have my days when I DO enjoy my pancakes and syrup (gluten-free and vegan of course), but isn’t very often. Since beginning my vegan journey and focusing on eating more of what my body wants, my breakfasts have never looked the same.

This dish is a peak into my morning cravings. It’s a delicious take on potato hash, which I love, but decided to try out a spin on it since I didn’t have any potatoes in my fridge at the time. It turned out awesome!

If you want to make sure that this dish will fit into your personal diet needs, be assured that this dish is:

AIP

Gluten-Free

Vegan

Dairy-Free &

Paleo

It’s packed with anti-inflammatory ingredients like turmeric, cauliflower, mushrooms and broccoli that promote a healthy gut-brain relationship. Most of all this bowl is delicious! I hope you enjoy it as much as I did!


Print

Cauliflower Breakfast Skillet

Cuisine American
Prep Time 5 minutes
Cook Time 12 minutes
Servings 1 person
Author Jasmine

Ingredients

  • 1 1/2 cups frozen cauliflower
  • 1/2 small yellow squash (diced)
  • 2 large button mushrooms (diced)
  • 1/4 cup frozen broccoli
  • 1 green onion stalk (chopped)
  • 1 small garlic clove (chopped)
  • 1/4 tsp chili powder
  • 1/4 tsp ground sage
  • 1/8 tsp ground tumeric
  • 1/4 tsp dried parsley
  • Pinch of fennel seeds
  • Pinch of chipotle flakes
  • 1 tbs olive oil
  • salt and pepper to taste

Instructions

  • Add olive oil to a medium skillet and heat up on medium high heat.
  • Put cauliflower, mushrooms, green onion and garlic to hot skillet and stir around.
  • Add in all seasonings except for salt and pepper and let ingredients cook for about 3 minutes.
  • Move ingredients around in skillet every so often to prevent them from burning.
  • Next, add in frozen broccoli and stir to combine with rest of ingredients. Let cook for about 5 minutes stirring every so often.
  • Test cauliflower and broccoli with a fork to see if they're fork tender.
  • If they're done, remove ingredients from skillet. If not, let cook for another minute or two.
  • Season skillet with salt to finish and enjoy.

cauliflower breakfast skillet

Hi I’m Jasmine!

I’m so happy to meet you! Thanks for stopping by 🙂

I’m a SAHM, veteran army wife, women’s integrative wellness coach, writer and veggie lover. Most days you can find me spending time with family, homeschooling, cooking, walking in nature or browsing through the grocery storeMy passion is to help women (like you) heal mentally, spiritually and physically from depression. That’s why I created this amazing mental health journal to guide you to recovery.

Don’t leave yet! Let’s hang out a little longer 🙂 Read more about me and my personal recovery story here.

The Christian Morning Depression Fighting Routine

Do struggle with starting your day in a good mood? Read these Christian Mental Health tips to get your morning started right.

20 Gifts to Give Christian Mother’s Battling Depression this Mother’s Day

Do you have someone in your life that could use some extra encouragement this Mother’s Day? Read on for gift ideas to make her feel loved and appreciated.

How Starting a Garden Can Help Fight Depression

How starting a garden to help fight depression. Ways gardening can improve your mental health and help you beat depression. Tips from a health coach.

The 5 Holistic Things I Did to Overcome Depression

facebookpinterestinstagramJourneying through depression was one of the most difficult times of my life.Even though it seemed like there would never be a light at the end of the tunnel, I was determined to life a life free from depression. Even with going to therapy...

20 Journaling Prompts for Christians When Depression Creeps In

facebookpinterestinstagramWhat are you hiding that May be unconsciously controlling you? Sometimes the things that are stressing us out aren’t always in plain sight. Our days are so busy, and we have so much going on between work, school and kids that we don’t really...

Chewy Almond Cookies

I’ve been indulging in sweet treats a lot lately. But I’ve have been focused recently on finding treats that have ingredients that are low in white, processed sugar and gluten free. Since my family loves to have a sweet treat in the evening after dinner, I had to...

Cauliflower Breakfast Skillet

facebookpinterestinstagramI'm usually not a traditional breakfast person. I would rather have what most consider lunch for breakfast most days. While I will fix my family pancakes and sausage, you can find me with a bowl of broccoli most mornings. I have my days when...

How to Find the Joy in Your Bad Days

Some encouragement if you have been going through hard times.

How Prayer Can Help You if You Struggle with Depression

Here are some ways prayer can help you if you’re battling depression.

The Get Real with Depression Wellness Guide

Your 20+ page mental and spiritual wellness guide to help you get to the root of those negative thoughts, get closer to God, and lead you onto a path of physical wellness. Sign up below to get it in your inbox!

* indicates required

*You won’t be spammed*

Privacy Policy

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How to Find the Joy in Your Bad Days https://jasminelbennett.com/how-to-find-the-joy-in-your-bad-days/ https://jasminelbennett.com/how-to-find-the-joy-in-your-bad-days/#comments Thu, 16 Jan 2020 20:06:35 +0000 https://jasminelbennett.com/?p=5860 Some encouragement if you have been going through hard times.

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Joy without anticipating

Hi there & Happy New Year! (And Happy Spring!)

I hope this new year and season has been great for you so far 😊

This season of winter has been very mild here in the Midwest. Not complaining! But it has been weird to have 50-degree days with sunshine when there is normally snow falling almost every day! (Update: It has snowed and temperatures have dipped below 10 degrees here! Wohoo!)

This mild winter has led me to really focus on enjoying the moment and choosing to live in every moment I experience throughout the day. This winter has been so mild that I have been making sure that our family enjoys each day its nice out, because I never know when a snowstorm is gonna hit 😊.

Enjoy Each Moment

That made me begin to think about how I should enjoy each moment in my life and every experience not because I’m anticipating a negative outcome. I should appreciate every experience because life is a gift and every experience (good or bad) is a blessing.

There’s a scripture in Romans that says:

“We can rejoice, too, when we run into problems and trials, for we know that they help us develop endurance.” Romans 5:3 NLT

In basic terms, just because we have bad days, it doesn’t mean that they’re “bad days”. They may feel bad, but they’re actually “good” for me.

Everyday Can be a Good Day

What if we all had the mindset that every day is a good day. No matter if it’s the middle of January 50-degrees and sunny, or dark, cold and -10 degrees. Because, in some countries, that’s considered good weather!

I’m learning to appreciate every little moment I have because every one of them is a learning experience and a gift from God. When I take time to think about my life, all the good days I’ve had don’t really put a damper on the bad days if I look at them differently.

I’ve decided to be grateful for all the times in my life, whether they have been good or bad. Each moment has taught me so many valuable lessons like having patience, giving grace, pursuing joy, loving without expectations and letting go/forgiveness.

Hidden Opportunities

Have you been complaining lately about how “bad” your life is right now. (I’m not in anyway implying that your struggles are inferior to mine or anyone else’s) It’s okay to have moments when you express the emotions that are inside of you whether happy or sad.

Just know that whatever you are going through is not just bad times. Your struggles are also an opportunity to deepen your relationship with God and focus on renewing your mind with truth.

Most often, we look to our situations to bring us joy, but there’s so much joy to be found when things are hard too.

I hope and pray that you find the joy in your struggles and that you gain the strength you need to get through the tough situation you may be in right now.

I’m praying for you.

 

Love & Hugs,

Jasmine

Are you going through a tough season or just came out of one? Comment below to encourage someone else who may be struggling or let me know if this post encouraged you. I’d love to hear your thoughts!

Treatment of depression and mental health symptoms are unique to everyone. Your mental and personal health needs may not be the same as some else’s. Talk with your provider about the option or combination of care that’s best for you.

And if you or someone you know battles with depression, know that you are not alone. There are treatment options, support communities and resources available for you or your loved one. 

 If you or someone you know are in an immediate crisis, get help by calling the National Suicide Prevention Lifeline at 1-800-273-TALK (1-800-273-8255) or visit The International Association for Suicide Prevention to be connected to a trained counselor at a crisis center nearby.

Hi I’m Jasmine!

I’m so happy to meet you! Thanks for stopping by 🙂

I’m a SAHM, veteran army wife, women’s integrative wellness coach, writer and veggie lover. Most days you can find me spending time with family, homeschooling, cooking, walking in nature or browsing through the grocery storeMy passion is to help women (like you) heal mentally, spiritually and physically from depression. That’s why I created this amazing mental health journal to guide you to recovery.

Don’t leave yet! Let’s hang out a little longer 🙂 Read more about me and my personal recovery story here.

The Get Real with Depression Wellness Guide

Your 20+ page mental and spiritual wellness guide to help you get to the root of those negative thoughts, get closer to God, and lead to onto a path of physical wellness. Sign up below to get it now!

* indicates required

*You won’t be spammed*

Privacy Policy

The Christian Morning Depression Fighting Routine

Do struggle with starting your day in a good mood? Read these Christian Mental Health tips to get your morning started right.

20 Gifts to Give Christian Mother’s Battling Depression this Mother’s Day

Do you have someone in your life that could use some extra encouragement this Mother’s Day? Read on for gift ideas to make her feel loved and appreciated.

How Starting a Garden Can Help Fight Depression

How starting a garden to help fight depression. Ways gardening can improve your mental health and help you beat depression. Tips from a health coach.

The post The Christian Morning Depression Fighting Routine appeared first on Jasmine L Bennett, LLC..

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Gluten-Free Pasta Primavera https://jasminelbennett.com/gluten-free-pasta-primavera/ https://jasminelbennett.com/gluten-free-pasta-primavera/#respond Thu, 22 Aug 2019 00:13:45 +0000 https://jasminelbennett.com/?p=2681 The post Gluten-Free Pasta Primavera appeared first on Jasmine L Bennett, LLC..

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What do you do if you’re short on time and on ingredients? Well, I make pasta!

This pasta dish was created on a day my family and I were going to get dinner at a not-so-vegan-friendly restaurant. I had to eat something that would fill me up before we left. (Did I mention I only had 30 minutes!!)

So I looked in our cabinets and decided, pasta with vegetables it is. And so this pasta primavera dish was born.

This pasta is fresh, light, filling, and delicious. You can play with the vegetables and use whatever you have on hand.

I hope you enjoy it as much (if not more than) I did. If you make it, let me know how you liked it in the comments below!

Bon Appetit 🙂

 

 

Gluten-Free Pasta Primavera

  • 1/2 box gluten-free pasta (I used Jovial brand)
  • 1 head fresh broccoli (Florets separated)
  • 1/2 cup frozen cauliflower (I used Whole Foods 360 organic brand)
  • 1 large carrot (thickly sliced)
  • 1/2 large zucchini (thickly sliced)
  • 1 large garlic clove (sliced)
  • Pinch chipotle flakes
  • olive oil for drizzling
  • salt
  • pepper
  • 1 cup pasta water reserved
  • 1/2 tsp dried basil
  1. Fill a large sauce pot with water and boil pasta according to package instructions or until fork tender. *Tip cover pot until water begins to boil.
  2. Meanwhile, cut up broccoli, zucchini, carrots, and garlic.
  3. Heat a medium skillet to medium heat with a drizzle of olive oil and add in veggies when hot.
  4. Let veggies cook for about a 1 or 2 while stirring occasionally, then add in cauliflower.
  5. Add in basil, chipotle flakes, salt and pepper to taste a cup of water then cover pan with lid. Let cook for about 8 minutes or until veggies are fork tender.
  6. When pasta is done, drain and and to a large bowl. (Or add back to hot pot)
  7. Add in veggies, 1/4 cup of pasta water, drizzle of olive oil and toss gently to combine.
  8. If desired, and in another 1/4 cup of pasta water and toss pasta and veggies to combine.
  9. Top with more dried basil, drizzle of olive oil, salt and pepper to taste. Enjoy!


Hi I’m Jasmine!

I’m so happy to meet you! Thanks for stopping by 🙂

I’m a SAHM, veteran army wife, women’s integrative wellness coach, writer and veggie lover. Most days you can find me spending time with family, homeschooling, cooking, walking in nature or browsing through the grocery storeMy passion is to help women (like you) heal mentally, spiritually and physically from depression. That’s why I created this amazing mental health journal to guide you to recovery.

Don’t leave yet! Let’s hang out a little longer 🙂 Read more about me and my personal recovery story here.

Important Note: I am not a certified and trained professional. All wellness coaching plans and all information and services provided by and/or facilitated me are not a substitute for counseling and/or therapy from a trained and certified mental health professional, consultation from a trained and certified medical doctor, and/or consultation from a trained and certified nutritionist/dietitian. None of the wellness coaching plans have been evaluated by the FDA and are used to diagnose or treat any illness. I urge you to seek professional help from a certified and trained professional if you are in an immediate crisis or suicidal. And if you are currently being seen by a trained and certified physician and/or mental health professional, make sure to share all information about any courses you are taking, and coaching services provided by me or any other business/coach.

If you or someone you know are in an immediate crisis, get help by calling the National Suicide Prevention Lifeline at 1-800-273-TALK (1-800-273-8255) or visit The International Association for Suicide Prevention (www.iasp.info/resources/Crisis_Centres/) to be connected to a trained counselor at a crisis center nearby.

The Get Real with Depression Wellness Guide

Your 20+ page mental and spiritual wellness guide to help you get to the root of those negative thoughts, get closer to God, and lead to onto a path of physical wellness. Sign up below to get it now!

* indicates required

*You won’t be spammed*

Privacy Policy

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What to Eat to Avoid Depression https://jasminelbennett.com/what-i-eat-to-not-be-depressed/ https://jasminelbennett.com/what-i-eat-to-not-be-depressed/#respond Wed, 14 Aug 2019 18:03:27 +0000 https://jasminelbennett.com/?p=2388 The best foods to eat and to avoid when working on improving your mental health + wellness.

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*First off: Check with your doctor or medical professional before changing your diet.*

Eat what makes your body feel good.

That’s my current motto on nutrition and mental health. It came from the idea that everyone is different which means the way everyone eats won’t be the same. Our bodies all need the basic nutrients such as proteins, carbs, vitamins and mineral. What is different is how our body reacts to certain foods that contain the nutrients we need.

In my quest to find and try the best foods for depression and for my health in general I began my own personal research. (I also took into consideration the uniqueness of every individual and focused on the a wide range of foods that contain nutrients that boost mental health.) After reading an abundance of info on nutrition and applying the new information to my daily routine, I saw that my mental health improved. I also saw improvement in my energy levels, clarity and focus. If you’re looking to add some mental health boosting foods to your daily life, these foods are considered the best foods when dealing with depression.

Green Leafy/Cruciferous Veggies

Vegetables, especially green cruciferous vegetables contain large amounts of antioxidants, and chemicals that help balance out gut health. They balance out your blood sugar and keep your hunger receptors in check (so you don’t feel hungry all the time). They also help detoxify your liver to help rid your body toxins. In addition to all of that, they also contain the chemicals such as Vitamin B, C, Zinc, manganese, zinc and folate. Those are all the common vitamins and minerals that usually low in people with depressive symptoms. There’s so many cruciferous veggies to choose from you have plenty of options to find what you like best.

 

Omega 3 Rich Foods

Foods with high levels of omega 3 fatty acids are good for boosting and regulating your mood. They also may help your body regulate hormones. The brain is made up of mostly fat and water, so it needs healthy fats (along with water) to thrive. Eating more food with omega-3s can boost your mental clarity, focus and memory. Coconut oil, olive oil, and avocados are great sources of omega-3s if you’re looking to add some foods to your daily routine.

 

Nuts and Seeds

If you’re looking for a snack that’s good for you and kills hunger nuts and seeds are the best. Nuts and seeds are full of natural protein and vitamins. They are full of zinc, vitamin e, and healthy fats that support good brain health. They’ll keep you full and boost your mood while fueling your body with the energy. You can try a variety of nuts and seeds to find which ones you like the best. You can add chia seeds to mixed berries in the morning, snack on almonds throughout the day or make a pumpkin seed pesto to go on gluten-free pasta.

Tea

In the mornings, our family eats breakfast and drink a cup of tea.  It relaxes us and wakes us up to get our day started. Tea is also a great antioxidant which means it helps your liver out with detoxing chemicals. Although, we usually drink it for breakfast, we sometimes have it in the evening too. Green teas are good for energy, and chamomile and lavender are good for calming.  You can choose what type of tea you want to drink by how you want to feel and what works well for your body. There are so many different combinations of flavors, you can pick one that you like and drink it whenever you need a boost or want to relax.

 

Probiotics

If you didn’t know already your gut and brain are in a relationship. A healthy gut is important in having a healthy mind. Since most of the chemicals our bodies need are made in the gut, eating foods that support good gut health can boost brain function too. Probiotics help balance out the good and bad bacteria levels in the gut so that it can work better. You can get probiotics in pill form or by eating wildly fermented foods like sauerkraut and kimchi.

What to Avoid or Eat Less of

Cane Sugar

Sugar, especially white processed sugar has been proven to weaken the immune system, imbalance hormones and reduce mental function. Eating less sugary foods may help boost your mental health and lower depressive symptoms.

Gluten/Wheat

Allergens to wheat/gluten are common in those with depressive symptoms. Because of the way wheat is processed today, it isn’t the best source of nutrients. It could also damage the gut, which can cause depressive symptoms and digestive issues. There could be a great benefit in reducing or avoiding wheat and gluten in your daily life.

Soda/Energy Drinks

Our bodies are made up of mostly water that is used to keep it functioning well. Sodas and energy drinks contain water, but they’re filled with sugar which can damage the gut and brain function. Limiting the amount of sugary beverages can lower negative symptoms of depression.

Dairy

Eating less dairy products may help increase the brain function and energy levels. Since dairy can cause inflammation and digestive issues in some people, lowering the amount of dairy in your daily routine may also decrease depressive symptoms.

Processed Foods

Frozen foods such as precooked frozen meals may lead to inflammation in the gut which can lower the immune system. That means depressive symptoms like low energy, decrease in mood and brain function can develop. Eating less processed foods and eating more fresh cooked foods may give your mental health a boost.

 

Did you find this info useful and relevant?  Comment below to tell me what you think.  Have you ever tried any of these foods?

Important Note: I am not a certified and trained professional.  All wellness coaching plans and all information and services provided by and/or facilitated by me are not a substitute for counseling and/or therapy from a trained and certified mental health professional, consultation from a trained and certified medical doctor, and/or consultation from a trained and certified nutritionist/dietitian. None of the wellness coaching plans and any information provided have been evaluated by the FDA and are used to diagnose or treat any illness.  I urge you to seek professional help from a certified and trained professional if you are in an immediate crisis or suicidal. And if you are currently being seen by a trained and certified mental health professional, make sure to share all information about any courses you are taking, and coaching services provided by me or any other business/coach.If you or someone you know is in an immediate crisis, get help by calling the National Suicide Prevention Lifeline at 1-800-273-TALK (1-800-273-8255) or visit The International Association for Suicide Prevention (www.iasp.info/resources/Crisis_Centres/) to be connected to a trained counselor at a crisis center nearby.

 

Hi I’m Jasmine!

I’m so happy to meet you! Thanks for stopping by 🙂

I’m a SAHM, veteran army wife, women’s integrative wellness coach, writer and veggie lover. Most days you can find me spending time with family, homeschooling, cooking, walking in nature or browsing through the grocery storeMy passion is to help women (like you) heal mentally, spiritually and physically from depression. That’s why I created this amazing mental health journal to guide you to recovery.

Don’t leave yet! Let’s hang out a little longer 🙂 Read more about me and my personal recovery story here.

The Christian Morning Depression Fighting Routine

Do struggle with starting your day in a good mood? Read these Christian Mental Health tips to get your morning started right.

20 Gifts to Give Christian Mother’s Battling Depression this Mother’s Day

Do you have someone in your life that could use some extra encouragement this Mother’s Day? Read on for gift ideas to make her feel loved and appreciated.

The 5 Holistic Things I Did to Overcome Depression

facebookpinterestinstagramJourneying through depression was one of the most difficult times of my life.Even though it seemed like there would never be a light at the end of the tunnel, I was determined to life a life free from depression. Even with going to therapy...

The Get Real with Depression Wellness Guide

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