Depression
Depression can make you feel persistently sad and down for weeks or months at a time.
FOODS TO EAT MORE OF
FOODS TO AVOID OR MINIMIZE
ESSENTIAL OILS
HERBAL
NATURAL
YOGA / MEDITATION THERAPY
SUPPLEMENTS
MIND-BODY CONNECTION
FOOD MEDICINE
Not all recipes are nutritionally perfect, but the options below are a great way to start incorporating beneficial foods into your diet in delicious ways. Always try to buy organic, and feel free to make substitutions to accommodate gluten-free, vegan, etc diets.
FOODS TO EAT MORE OF
- Fruits: mangoes
- Vegetables: broccoli, carrots, spinach, watercress, chili peppers
- Black beans, soybeans and other soy products, eggs, fresh fish, poultry
- Seeds (especially flax, pumpkin, sunflower), nuts, oats, whole grains
- Garlic, cinnamon, ginger, cilantro
- Olive oil, Reishi mushrooms
FOODS TO AVOID OR MINIMIZE
- Foods and drinks that contain tyramine (if you are taking MAO inhibitors)
- Alcohol, sugar and caffeine
- Processed/refined foods, artificial additives
- Could be related to unrecognized food allergies. Try an ELIMINATION DIET.
ESSENTIAL OILS
- Bergamot, Lavender, clove, frankincense, valerian, rose, vetiver, chamomile (on bottom of feet, heart, big toe, forehead, edge of ears, ankles and/or diffuse).
HERBAL
- Basil, black cohosh, borage, burdock root, calendula/marigold, cardamom, cayenne, cinnamon, cloves, cilantro/coriander, dandelion root, evening primrose oil, garlic, German chamomile, ginger, ginkgo, ginseng, gotu kola, hawthorn, lavender, lemon balm, motherwort, parsley, rose, rosemary, skullcap, St. John's wort.
- Calendula (tea or tincture from the dried flowers) for seasonal depression
NATURAL
- Exercise has shown to help with depression (as little as 3 hours a week has shown positive effects)
- Sunlight
- Yerba Mate tea
YOGA / MEDITATION THERAPY
- Yoga for Depression (15 minutes - Yoga with Adriene)
- Feel Better Yoga – Beginners Yoga for Depression, Stress, the Blues & Anxiety Relief (30 minutes - PsycheTruth)
- Forward bends are especially helpful
SUPPLEMENTS
- 5-HTP: 100 mg daily
- Bacopa (Bacopa monnieri): 150 mg twice daily
- Calcium/ Magnesium: 250 mg of each twice daily (extra dose can be taken before bed to aid sleep)
- Choline
- DHEA: 25-100 mg daily
- Eleuthero (eleutherococcus senticosus)
- Ginkgo Biloba: 80 mg 3 times daily (should have at least 24% flavone glycosides)
- Ginseng: 150-300 mg daily
- Kava: 250 mg 2-3 times daily as needed (should contain at least 30% kavalactones)
- L-phenylalanine
- Lecithin
- Magnesium
- Omega-3 Fatty Acids: 1,000 mg daily
- Pregnenolone: 10-100 mg daily
- St. John's wort: 300 mg 3 times daily (should contain .3% hypericin)
- Vitamin B Complex: 1 pill each morning with food. Should contain at least 50 mcg Vitamin B12 and biotin, 400 mcg folic acid and 50 mg all other B Vitamins
- Vitamin B3: 25-400 mg daily
- Vitamin B5: Up to 250 mg daily
- Vitamin B12: 500 mcg of sublingual (under the tongue) twice daily
- Vitamin C: 500-1,000 mg 3 times daily (reduce if it causes diarrhea)
MIND-BODY CONNECTION
- Can represent an imbalance between rational and intuitive thought, your creativity and intuitive energy has been lost or ignored. You feel powerless. Try something new or out of character, take a break, try a new hobby.
- Manic depression can also represent spiritual isolation - a sense of meaninglessness tied to spiritual emptiness. Try to start a meditation/prayer practice daily.
FOOD MEDICINE
Not all recipes are nutritionally perfect, but the options below are a great way to start incorporating beneficial foods into your diet in delicious ways. Always try to buy organic, and feel free to make substitutions to accommodate gluten-free, vegan, etc diets.
Abbreviation Definitions:
LC = Low Calorie (under 400 for breakfast, 600 for lunch/dinner, and 200 for beverages/sides/snacks)
GF = Gluten Free
KT = Keto / Low Carb
VG = Vegan
VT = Vegetarian
LC = Low Calorie (under 400 for breakfast, 600 for lunch/dinner, and 200 for beverages/sides/snacks)
GF = Gluten Free
KT = Keto / Low Carb
VG = Vegan
VT = Vegetarian
BEVERAGES
Banana-Blueberry Smoothie (GF VT)
Mango Lassi (GF VT)
Mango-Banana Smoothie (GF VT)
Super Skin Smoothie (GF VT)
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Brain Smoothie (GF VG VT)
Mango Matcha Smoothie (GF VT)
Mango-Blueberry Smoothie (GF VT)
Yogi Tea (LC GF VG VT)
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Herbal Mango Smoothie (LC GF VG VT)
Mango Pineapple Smoothie (LC GF VG VT)
Pomegranate Dandelion Tea (LC GF VG VT)
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MAINS
Adult Ramen (LC GF VG VT)
Avocado Egg Salad (LC GF KT VT)
Balsamic Glazed Fish (LC GF KT)
Beef Bone Broth (LC GF)
Black Bean Chili (LC VG VT)
Buddha Bowl (GF VG VT)
Chicken Dijonnaise (LC KT)
Chicken Marsala (LC)
Chickpea Wraps (LC VG VT)
Deluxe Egg Salad Sandwich/Wrap (LC)
Fish Fillets with Broccoli Stuffing (LC)
Fish with Garlic Sauce (LC KT)
Greek Pita Pockets with Tzatziki Sauce (LC VT)
Instant Pot Chickpea Curry (LC GF VG VT)
MahiMahi with Cucumber-Dill Sauce (LC GF)
Noodles with Peanut Sauce (VG VT)
Pesto Fish (LC GF KT)
Shrimp Power Bowl (GF)
Spicy Black Bean Soup (LC GF VG VT)
Tuna Wrap (LC KT)
Vegan Black Bean Bowl (LC GF VG VT)
Vegetable Curry (LC GF KT VG VT)
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Asian Broccoli & Rice Bowl (LC GF VG VT)
Baked Pecan-Dijon Fish (LC KT)
Balsamic Glazed Chicken (LC GF KT)
Black Bean Bowl (LC GF)
Black Bean Soup (LC GF VG VT)
Chicken & Potatoes with Mustard Vinaigrette (LC GF)
Chicken Dumpling Soup (LC)
Chicken Ramen (LC GF)
Cornmeal & Pecan Crusted Fish (LC)
Deviled Chicken (LC KT)
Fish with Bacon-Nut Butter (KT)
Garlic Chicken (LC KT)
Green Chili Soup (LC VG VT)
Lemon Chicken (LC GF KT)
Miso Soup (LC GF VG VT)
Oven-Fried Fish (LC KT)
Quinoa Oatmeal (LC GF VG VT)
Southern Pecan Catfish (GF KT)
Spicy Breakfast Burritos
Turkey & Gravy (KT)
Vegan Jambalaya (LC GF VG VT)
Veggie Ramen (LC VG VT)
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Avocado & Egg Toast (LC GF KT VT)
Baked Salmon with Dill Sauce (LC GF KT)
Bean & Veggie Tacos or Burritos (VG VT)
Black Bean Burger (LC VG VT)
Breaded Rosemary Chicken/Turkey (LC)
Chicken Bone Broth (LC GF)
Chicken Hollandaise (KT)
Chicken with Creamy Chive Sauce (LC GF KT)
Curry Noodle Stir Fry (LC VG VT)
Egg Drop Soup (LC GF VT)
Fish with Dill Breading (LC)
Garlic Soup (LC GF VG VT)
Healthy Scrambled Eggs (LC GF KT VT)
Low-Cal Enchiladas (LC)
Mung Beans and Rice (LC GF VG VT)
Pesto Chicken (LC GF KT)
Rosemary Chicken/Turkey (LC GF KT)
Soy Chicken (LC GF KT)
Tilapia with Balsamic Brown Butter (LC KT)
Turkey Mushroom Saute (LC GF KT)
Vegetable Broth (LC GF VG VT)
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SIDES
Avocado Cilantro-Lime Rice (LC GF VG VT)
Cannellini & Arugula Salad (LC GF VG VT)
Creamy Bean Francais (VT)
Glazed Carrots (LC GF VG VT)
Pickle Deviled Eggs (LC GF KT VT)
Roasted Carrots (LC GF VG VT)
Southwest Pasta Salad (LC VG VT)
Steamed Edamame (LC GF VG VT)
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Beans & Greens Salad (LC GF VG VT)
Creamed Spinach (KT VT)
Dill Vinaigrette Greens (LC GF VG VT KT)
Homemade Salsa (LC GF VG VT)
Quinoa Salad (LC GF VG VT)
Sauteed Spinach (LC GF KT VG VT)
Spinach, Mushroom & Bacon Salad (LC GF KT)
Zattar Quinoa Salad (LC GF VG VT)
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BLT Salad (LC GF KT)
Creamed Spinach Au Gratin (KT VT)
Farro (VG VT)
Pesto Vegetables (LC GF VG VT KT)
Roasted Broccoli (LC GF VG VT)
Smoked Almonds (LC GF VG VT KT)
Spinach & Strawberry Salad (LC GF VG VT)
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