Holistic Health for Energy, Mood, Focus & Wellbeing

Hi to anyone who is reading this,

I'm a Christian musician & holistic health coach who has struggled with severe depression, psychosis and anxiety. I have been able to manage my mental health difficulties with a holistic approach to my health using nutrition and plant medicine. I have a masters degree in both molecular and cellular biology as well as in education with knowledge about herbalism. I created the guide below as a concise template to help others struggling. The guide is an outline of what to eat in order to support wellbeing. Those with a heavy workload will also benefit from the guidelines as they help to increase energy levels and promote wellness. If you're having difficulty losing weight the guide will also help. Please feel free to go through the guide and reach out if you have any questions. On my journey to better mental health coming to faith in God in the person of Jesus has been instrumental and transformative for me in so many areas of my life and it wasn't until I accepted Jesus Christ as my Lord & Savior was I able to figure out a lot of what I've discovered nutritionally. I hope what you find on this page is helpful, but I hope most of all if you haven't already, that you will come to faith.

God Bless! Please feel free to reach out if you have questions or need help.

nourishingtheinnerwell@gmail.com

(508)933-1088-please text first(+1 for whatsapp)

~Yasha

Energy, Mood, Focus & Depression Guide

Carbohydrates:

Keep sugar intake at a moderate level. Excess sugar can cause major spikes in blood sugar and can cause swings in energy where you feel high, but then crash. It is also the main culprit for most of today’s excessive weight gain(also excess protein beyond your physiological needs:gluconeogenesis). Eat most of your meals with vegetables(leafy greens in particular) and go for complex carbs.

Good Carbs

Vegetables(low carb while high in minerals, prebiotic,get organic or locally grown if possible)
Plantains(use sparingly just to help replenish glycogen)
Sweet potatoes(use sparingly just to help replenish glycogen, skins are high in nutrients like many other tubers and fruits)
Fruit(go for low glycemic while high in antioxidants with fiber)

Avoid(at least until your weight and energy levels are where you want them to be, but even then I suggest only having them on occasion if at all unless you’re eating the unprocessed versions, but sometimes even those can cause issues with energy level, mood and weight)

Processed Grains(can be very insulinogenic and inflammatory especially if suffering from severe gut dysbiosis, if eating these get soaked and sprouted as well as fermented if possible, same goes for legumes)
Processed carbs(any processed food really in addition to anything that has been genetically modified)

Fats:

Our brain is made mostly of fat, specifically omega 3 fatty acids which have been shown to support mood, cardiovascular health and mitigate depression and anxiety. Increase intake of good fats. Eating good fats with your meals will increase the bioavailability of the fat soluble nutrients in the vegetables that you eat while bringing out more of the flavor inherently present. Many of these good fats also have antimicrobial properties and essential nutrients.

Good Fats

Small cold-water fatty fish
Avocados
Olive Oil(extra-virgin)
Grass-fed Butter
Walnuts, almonds, etc.
Coconut Oil

Avoid

All hydrogenated and overly processed oils(ex. Canola oil, Soybean oil as well as soy in general as it is goitrogenic as well as being estrogenic although fermented soy has benefits in small amounts)

Proteins:

Neurotransmitters are composed of amino acids which are the building blocks of proteins. We need sufficient amounts of protein for our brain to work properly in addition to building and maintaining muscle mass. Make sure you're eating enough protein and from good sources. Your body requires sufficient protein as it does all nutrients, but your plate should be made up of mostly vegetables.

Good Proteins

Nuts and Seeds(preferably soaked and even sprouted to neutralize some of the phytic acid and make the nutrients contained more available for absorption)
Eggs(if you can get free range, cage free or pasture raised)
Leafy greens such as spinach which contains some of the essential amino acids
Grass-fed and raw milk if you’re able to digest it(composed of proteins that contains all essential amino acids which can be useful while on a primarily vegetarian diet)
Pasture-raised animals and wild caught fish(high in omega 3 fatty acids and fat-soluble nutrients)

Avoid

Factory farmed eggs or nuts and seeds that have gone rancid
Soy unless fermented, but even than it still contains goitrogens(linked to hypothyroidism)

Other:

Spices and Herbs(as well as being delicious many contain trace minerals, packed with more antioxidants than most fruits and vegetables, and have antimicrobial properties as well as functioning as a prebiotic and some can help to regulate weight and mood: cayenne, black pepper, turmeric, ginger, vanilla, etc., get in unprocessed form to prevent oxidation)
Honey(if possible get raw, contains enzymes, trace minerals and can help to satisfy a sweet tooth later in the day)
Other Sweeteners(stevia and xylitol are natural sweeteners that do not raise blood glucose levels while not causing metabolic confusion)
Avoid artificial sweeteners as many promote gut dysbiosis and the body senses the taste of sugar without a registered caloric effect in addition to altered molecular structure in my opinion).
Dairy if your stomach can handle it can be useful to incorporate into your diet(get grass-fed or even raw if you can, I recommend perhaps having this later in the day because it’s a higher glycemic food)
Coffee(can be excellent to have in your routine if you’re well hydrated as it’s a diuretic and don’t develop dependency, full of antioxidants and is a mild laxative as well as a metabolism booster, make sure you’re ingesting a full spectrum salt for essential minerals like Himalayan or Celtic sea salt to prevent adrenal fatigue)
Dr. Berg’s wheat grass(doesn’t contain gluten) and spirulina, marine phytoplankton excellent as well

Exercise, Movement and Wellness Practices:

Weight Bearing Exercise(for increasing and maintaining bone density)
Sprints(Excellent to round out physical capacity and significantly increases the rate of neurogenesis)
HIIT(High Intensity Interval Training is an excellent way to increase respiratory capacity, diversify movement and increase endurance, ex:Tabatas)
Continuous Movement(sitting throughout the day can mitigate the benefits of other exercise routines and significantly contributes to overall endurance)

Exercise isn't just important for physical fitness, but fit mental health. Studies have shown that exercise prompts the body into releasing feel good hormones and can stave off depression and anxiety

Advancements in Understanding:

Gut-Brain Connection(heart as well in my opinion: check out the Institute of HeartMath, neurotransmitters in the gut and immune system, microbiome effects on food cravings mental states and overall health as well as constituting most of your genetics and outnumbering your own cells, probiotics and prebiotics for gut and mental health)
Stem Cells and the capacity for Oocyte formation beyond the fetal stage
Neurogenesis especially as it relates to exercise and practices that incorporate breathwork/reflection
Contribution and it’s affects on the brain
Beta-glucans as immunomodulators
Medicinal Mushrooms and Terpenes
Nutrient deficient/depleted soils(pasture-raised animals can help replenish the top-soil) and malnourishment despite being overweight
Eating whole foods that don’t have fractionated nutrients for better absorption and use of minerals, phytonutrients, vitamins and co-factors that work synergistically
Fasting, autophagy, mitochondrial resilience, epigenetics and ketosis
Hormones(leptin, ghrelin and insulin for weight loss and regulation(calories in vs calories out not exactly correct, eating carbohydrates in a condensed window later in the day mitigates the effects of insulin)
Plants as natural air detoxifiers
Food as Medicine and whole food nutrition vs fractionated nutrients found in Supplements
Dietary fiber and oligosaccharides as prebiotics
Lovemaking(for those who are married) and the endogenous production of DMT along with other neurotransmitters that promote wellbeing and psychoactive components in everyday food
The Glymphatic System and prioritizing sleep
Appendix as a site for repopulating the gut(hopefully with beneficial bacteria)
Adsorptive clays as natural detoxifying agents
Blue light filters and circadian rhythms
Cold Thermogenesis
Blue-green algae as a protein and omega 3 fatty acid(EPA and DHA specifically) source
Super herbs and adaptogens(chaga, reishi, cordyceps, lion’s mane, astragalus, etc.)
Hemp seeds for essential amino acids and seaweed for micronutrients like iodine
Food sensitivities and issues with wheat and other grains, excess sugar, eggs, fiber and dairy as it relates to mood, autoimmune disorders and even depression
Grounding(barefeet on the earth or connected to the earth's frequency through a grounding matt or other device) has some preliminary research on protection from electromagnetic frequencies(emfs) and may have anti inflammatory effects which is good because many diseases are linked to inflammation including mental health difficulties

Increase Energy Levels:

Following this guide will naturally help to increase your energy levels. You should make sure you’re drinking plenty of fluids. I would suggest drinking water(spring water or some kind of mineralized water is preferable, findaspring.com) and teas with no white sugar or artificial sweeteners(honey or cane sugar is good). Also, you should include some kind of physical activity at the beginning of your day as this best aligns with our circadian rhythms(consistent rigorous exercise in the evening can disrupt sleeping patterns). You don’t need to have a gym membership or a lot of space to do some kind of exercise. A set of crunches, squats and/or sit-ups is fine. Brisk walks 20 minutes each day or so is excellent. Just be sure to get your heart rate up each day.

Special Cases:

Some people have more pronounced gut microbiome issues(gut dysbiosis) that impairs their ability to efficiently metabolize food so a decent probiotic would help with that if needed(while making sure you’re eating prebiotics in the form of green leafy vegetables, onions and other foods containing fiber to maintain healthy gut flora) along with other complex carbohydrates if need be. Also, If you’re transitioning to a vegetarian diet and would like to do it in steps, I would recommend going from red meat, to poultry+fish, to eggs and beyond if you care to while making sure you don't shy away from including good fats and getting adequate protein(beans also known as legumes plus grains constitute a complete protein source), fiber/prebiotics+minerals and water. If you would like to eat an omnivorous diet I recommend pescetarianism(stick to small fatty fish that haven’t bioaccumulated a lot of toxins) or trying to include meat from properly raised animals. In addition, for those who are primarily vegetarian it might be useful to include animal products in your diet a couple of times during the week akin to people in the Blue Zones which are populations around the world that have the highest per capita number of centenarians all of which eat foods close to their natural state and many of which consume fish.

Common Deficiencies:

Vitamin D
DHA and EPA
Calcium
Vitamin C
Iodine
Magnesium
Micronutrients in general

If you would like support in implementing these guidelines and personalized feedback feel free to be in touch with. I might suggest herbs and nutrients that may be of use to you.

Below you'll find a meal plan that should help with weight loss and energy, mood, focus and wellbeing. The plan if followed over time in many people will also contribute to overall an feeling of well being in the body. If you're leaning towards vegetarianism, please consider taking a decent multivitamin and omega 3's to fill in nutritional gaps.

Day 1

Breakfast(taken not too long upon waking):

Eggs made with your choice of spices/herbs(turmeric, cayenne, basil, etc.) and a full spectrum sea salt with vegetables such as spinach, kale or arugula and grass-fed cheese if you can get it. Have a bowl of oatmeal(steel cut) afterwards if you're not fully satisfied and want something starchy(include mixed berries and/or nuts).

Lunch/Early Dinner:

Again vegetables(spring mix) with some kind of fish such as Pacific Salmon, sardines or herring.

Snack or Light Dinner:

Whey protein with decaf green tea and/or matcha made with almond or oatmilk with vegetable/fruit juice powder/smoothie.

Nuts and seeds

Day 2

Breakfast:

Eggs made with your choice of spices and a full spectrum sea salt with spinach and sweet peppers, cheese and avocado. Have a bowl of oatmeal(steel cut) afterwards if you're not fully satisfied and want something starchy(include mixed berries and/or nuts).

Lunch/Early Dinner:

Spring mix with some kind of pasture raised meat or chicken if you can get it.

Snack/Light Dinner:

Whey protein with decaf green tea and/or matcha made with almond or oatmilk with vegetable/fruit juice powder/smoothie.

Nuts and seeds

Day 3

Breakfast:

Lunch/Early Dinner:

Vegetables with some kind of fish such as Pacific Salmon, sardines or herring and avocado with a bowl of brown rice that has been soaked with it if you find that your body wants carbohydrates.

Snack/Light Dinner:

Whey protein with decaf green tea and/or matcha made with almond or oatmilk with vegetable/fruit juice powder/smoothie.

Nuts and seeds

Day 4

Breakfast:

Lunch/Early Dinner:

Spring mix with your choice of beans and spices.

Snack/Light Dinner:

Whey protein with decaf green tea and/or matcha made with almond or oatmilk with vegetable/fruit juice powder/smoothie.

Nuts and seeds

Day 5

Breakfast:

Lunch/Early Dinner:

Chicken made with your choice of spices and a full spectrum sea salt with kale.

Snack/Light Dinner:

Whey protein with decaf green tea and/or matcha made with almond or oatmilk with vegetable/fruit juice powder/smoothie.

Nuts and seeds

Day 6

Breakfast:

Lunch/Early Dinner:

Your choice of vegetables with some kind of grass-fed or pasture raised meat made with your choice of spices.

Snack/Light Dinner:

Whey protein with decaf green tea and/or matcha made with almond or oatmilk with vegetable/fruit juice powder/smoothie.

Nuts and seeds

Day 7

Breakfast:

Lunch/Early Dinner:

Vegetables with some kind of fish such as Pacific Salmon, sardines or herring with a bowl of soaked brown rice if you are craving carbohydrates.

Snack/Light Dinner:

Whey protein with decaf green tea and/or matcha made with almond or oatmilk with vegetable/fruit juice powder/smoothie.

Nuts and seeds

Groceries:

Spring mix and/or vegetables of your choosing

Spices/seasoning of your choosing

Fish(sardines, herring, mackerel, Pacific salmon)

Beans(your choice)

Steel cut oats

Brown rice

Pasture raised eggs

Grass-fed beef

Pasture raised chicken

Decaf green tea and/or matcha

Supplements:

Whey protein

Exercise Routine:

Tabatas-20 seconds on, 10 seconds off(rest), 20 seconds on, 10 seconds off. This is one cycle. Try to work your way up to 4 cycles a day.

Day 1: 4 Tabatas working out the core(sit-ups)

Day 2: 4 tabatas working on lower body(high knees or squats)

Day 3: 4 tabatas working on upper body(pushups or planks)

Day 4: Rest

Day 6: Tabatas working on core

Day 7: Tabatas working on lower body again

Day 8: Tabatas working on upper body

Day 9: Rest

Also, try to get in about a 20-30 minute walk each day or every other day and invest in an adjustable standing desk if you can so that you're not sitting all day at work.

Resources:

Marksdailyapple.com

Fatburningman.com

Draxe.com

Reasoning

I didn’t include much in the way of grains(wheat, corn, rice, etc.) as they tend to be very insulinogenic and a major contributor to weight gain or difficulty in losing weight and stubborn fat in places that we're trying to tone. I have suggested that you have a snack or a light dinner towards the end of the day, preferably 2-3 hours before bed as not to put too much stress on the digestive system before and during sleep. This will allow your body to wake up in a semi-fasted state(this is allowing for a partial cleanse). It is good to do so to help regulate metabolism and in addition to that fasts can help increase the density and well being of our mitochondria which are the energy production organelles in our cells. We get so used to having 3 square meals a day; the digestive system never really has time to rest plus it’s good as it allows for more efficient cellular repair, autophagy and mitochondrial resilience. Also, I asked that you use spices in your cooking as they are full of phytonutrients and antioxidants. Green tea and matcha are full of antioxidants and contain a compound called l-theanine which produces a state of calm relaxed focus. Days 8-14 we’ll repeat with adjustments made in what you enjoy eating and what is helping keep your energy levels stable and at a good level. We’ll start to include exercise and a wellness practice in our second week. I would saute your vegetables on light heat in extra virgin olive oil if you prefer your vegetables cooked. Finally, the reason for the type of fish that I included is because they are small and so haven’t bioaccumulated a lot of toxins and contain omega 3 fatty acids. Feel free to snack on dark chocolate that doesn't contain any sugar if you would like and incorporate other vegetables that you enjoy. Also, remember to stay hydrated throughout the day with water, tea and other non- sugary beverages.

“Partaking in a nutrient dense diet while utilizing the benefits of intermittent fasting is not just about food or weight loss or muscle gain. It’s about properly fueling your mind and body so that you can pursue your goals and purpose unequivocally.”

*This information is for educational purposes only

yashamacdonald@gmail.com

(508)933-1088

If the information here and/or working with me has been of benefit to you, please consider making a donation to The Hunger Project or Child Rescue Coalition. The Hunger Project is working throughout the world to educate communities in sustainable development to empower them to break the cycle of poverty. The Child Rescue Coalition is helping to prevent the abuse and exploitation of children worldwide and is an admirable organization as well.

If you would rather make a direct contribution to me, feel free to do that as well.

Be Well,

Yasha

1 CORINTHIANS 13

1If I speak in the tongues of men or of angels, but do not have love, I am only a resounding gong or a clanging cymbal. 2If I have the gift of prophecy and can fathom all mysteries and all knowledge, and if I have a faith that can move mountains, but do not have love, I am nothing. 3If I give all I possess to the poor and give over my body to hardship that I may boast, but do not have love, I gain nothing.

4Love is patient, love is kind. It does not envy, it does not boast, it is not proud. 5It does not dishonor others, it is not self-seeking, it is not easily angered, it keeps no record of wrongs. 6Love does not delight in evil but rejoices with the truth. 7It always protects, always trusts, always hopes, always perseveres.

8Love never fails. But where there are prophecies, they will cease; where there are tongues, they will be stilled; where there is knowledge, it will pass away. 9For we know in part and we prophesy in part, 10but when completeness comes, what is in part disappears. 11When I was a child, I talked like a child, I thought like a child, I reasoned like a child. When I became a man, I put the ways of childhood behind me. 12For now we see only a reflection as in a mirror; then we shall see face to face. Now I know in part; then I shall know fully, even as I am fully known.

13And now these three remain: faith, hope and love. But the greatest of these is love.

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