Exercise and Nutrition for
Wellbeing
Frances Young
and Dr Nick Kimber
Date: May 15th
Venue
The Active Canterbury Network
Active Canterbury is passionate about
supporting local physical activity providers and
seeing their programmes and activities thrive.
The Active Canterbury
Network uses Catch Fitness
to deliver its workshops.
To help make this happen, Active Canterbury
funds and coordinates a range of initiatives
designed to help providers develop new skills,
grow in confidence, promote their activities
more effectively and network with others.
Catch Fitness has delivered
more than 200 workshops
since 2006. For more info:
The Active Canterbury website is jam packed
with useful resources and ideas for activity
providers. Visit to view latest physical activity
research, find evaluation tools, and details on
upcoming training opportunities. Make sure you
sign-up for our monthly newsletter too, email
Nadine.Milmine@pegasus.org.nz to be added to
the Active Canterbury database.
www.catchfitness.co.nz
info@catchfitness.co.nz
0800 000 929
FREE MARKETING!!
List your programme, activity
or class on CINCH and get
noticed. It’s FREE and easy
to do. Visit the Active
Canterbury website to find
out how!
We hope you enjoy the session and look forward
to keeping in touch.
Active Canterbury Network
Frances Young – Specialist Counselling Psychology Working On Wellbeing AT Edi-FY – 021 237 2476
Deficiencies in the following list of nutrients have all been linked to issues
with mental health:
1. B1 – Poor concentration
2. B3 – depression, stress
3. B5 – poor memory
4. B6 – depression, poor memory, irritability, stress
5. B12 – poor memory, confusion
6. Folic acid – anxiety, depression
7. Magnesium – anxiety, depression, irritability, stress, insomnia
8. Vitamin C – depression
9. Selenium – depression, irritability
10. Zinc – depression, confusion, blank mind, loss of appetite, lack of
motivation
11. Omega 3 – depression, poor memory
12. Tryptophan – depression
(source: Mental Health Foundation)
Great! Now you know which nutrients you need to include in your diet, but if
you’re anything like me, trying to incorporate that knowledge into a diet plan
can be challenging! Which foods are rich in which nutrients and how do you
actually bring those foods into your daily life?
To make it easier for you (and me) I’ve created a Good Mood Food shopping
list of ingredients. My theory is that once we have the right ingredients, we’ll
see how easy it is to create delicious dishes that not only taste good, but also
give your brain the best chance of functioning properly.
Frances Young – Specialist Counselling Psychology Working On Wellbeing AT Edi-FY – 021 237 2476
If you struggle to come up with recipes, don’t worry, I’ll be bringing some of
those to you too over the coming months in a series of posts called – Recipes
for Mental Health. I’m still developing my knowledge in this area – so we can
learn together. If you have any recipe ideas, please feel free to share.
A Shopping List of Ingredients to Improve Your Mental Health
Cupboard Stock
Brown rice (B1, B3, B5, B6, Selenium)
Porridge Oats (B1, B3, B5, B6, Selenium)
Walnuts (magnesium, Omega 3, tryptophan, zinc)
Brazil nuts (selenium)
Pumpkin Seeds (magnesium, Omega 3, zinc)
Sunflower seeds (magnesium, omega 3, zinc and selenium)
Garlic (selenium)
Vinegar (for salad dressings)
Wholegrain Bread (B vitamins)
Olive Oil (omega 3)
Hemp Oil (omega 3, 6 & 9)
Beans and pulses
Vegetables
Peppers (B1, B3, B5, B6, VC, Magnesium)
Broccoli (B1, B3, B5, B6, Magnesium)
Spinach (Folic Acid)
To complete salad & vegetable dishes: Cucumbers, Tomatoes, Celery (also
great for stress), Courgettes, Mushrooms, and Green Beans
Frances Young – Specialist Counselling Psychology Working On Wellbeing AT Edi-FY – 021 237 2476
Fruit
Bananas (B6, tryptophan)
Oranges (Vitamin C)
Strawberries (Vitamin C)
A few extras such as apples, pears and berries
Meat & Fish
Chicken (B12, tryptophan)
Salmon (B12, Omega 3, Selenium, zinc)
Tuna (B12, Omega 3, selenium, zinc)
Liver, Beef & Lamb
Other fish I buy: tinned tuna, sardines, mackerel. As they’re in tins I know
they’re not ideal – but hey – they’re better for you than tinned baked beans.
Dairy
Natural Yoghurts (B12)
Eggs (B12)
To make up complete dishes: Humus, Cheese, and Milk
And finally – Chocolate
- IN MODERATION!
So, there you have it, a complete shopping list of ingredients to help improve
your mental health. It’s now approaching lunchtime, so I’m off to drum up a
luscious salad, rich in omega 3.
Happy Shopping – and remember if you think of any yummy recipes or
additional ingredients – please do share!
Contact Frances Young at edify@clear.net.nz or tel 021 237 2476
Source: http://themindsanctuary.com/good-mood-food-%E2%80%93ingredients-to-improve-your-mental-health/3
Frances Young – Specialist Counselling Psychology Working On Wellbeing AT Edi-FY – 021 237 2476