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Depression
Foods to Eat More Of: 
  • Fruits: mangoes
  • Vegetables: broccoli, carrots, spinach, watercress
  • Black beans, soybeans, eggs, fresh fish, poultry
  • Seeds (especially flax, pumpkin, sunflower), nuts, oats, whole grains
  • Garlic, cinnamon, ginger, cilantro

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:
*If additional information or precautions are available, the links below will direct you that information.  If not, you will be directed to Amazon for purchasing options.
  • Lavender, clove, frankincense, valerian, rose, vetiver, chamomile (on bottom of feet, heart, big toe, forehead, edge of ears, ankles and/or diffuse).

Natural/Herbal:
*If additional information or precautions are available, the links below will direct you that information.  If not, you will be directed to Amazon for purchasing options.
  • Basil, borage, burdock root, calendula/marigold, cardamom,  cayenne, cinnamon, cloves, cilantro/coriander, dandelion root, evening primrose oil, garlic, German chamomile, ginger, ginkgo, ginseng, gotu kola, lavender, lemon balm, parsley, rosemary, skullcap, St. John's wort.
  • Exercise has shown to help with depression (as little as 3 hours a week has shown positive effects)

Yoga Therapy:
  • Yoga for Depression (15 minutes - Yoga with Adriene)
  • Feel Better Yoga – Beginners Yoga for Depression, Stress, the Blues & Anxiety Relief (30 minutes -  PsycheTruth)

Supplements & Homeopathic:
  • 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 C: 500 mg 3 times daily (reduce if it causes diarrhea).
  • Calcium/ Magnesium: 250 mg of each twice daily (extra dose can be taken before bed to aid sleep).
  • St. John's wort: 300 mg 3 times daily (should contain .3% hypericin).
  • Ginkgo Biloba: 80 mg 3 times daily (should have at least 24% flavone glycosides).
  • Kava: 250 mg 2-3 times daily as needed (should contain at least 30% kavalactones).​​
  • 5-HTP: 100 mg daily

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.

Recipes - Food Medicine:

*Note: 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.  Recipes naturally Vegan and Gluten-Free are marked as such (V=Vegan; GF=Gluten-Free).

Smoothies/Beverages:
  • Banana-Blueberry Smoothie (GF)
  • Brain Smoothie (V, GF)
  • Herbal Mango Smoothie (V, GF)
  • Mango Lassi (GF)
  • Mango Matcha Smoothie (GF)
  • Mango Pineapple Smoothie (V, GF)
  • Mango-Banana Smoothie (GF)
  • Mango-Blueberry Smoothie (GF)
  • Pomegranate Dandelion Tea (V, GF)​
  • Super Skin Smoothie (GF)
  • Yogi Tea (V, GF)
​
Meals:
  • Adult Ramen (V, GF)
  • Asian Broccoli & Rice Bowl (V, GF)
  • Avocado & Egg Toast
  • Baked Salmon with Dill Sauce (GF)
  • Balsamic Glazed Chicken
  • Black Bean Bowl (GF)
  • Black Bean Chili (V)
  • Black Bean Soup (V, GF)
  • Broth (Veggie/Chicken/Beef) - (V, GF)
  • Buddha Bowl (V, GF)
  • Chicken & Potatoes with Mustard Vinaigrette
  • Chicken Dijonnaise
  • Chicken Marsala
  • Cornmeal & Pecan Crusted Fish
  • Deluxe Egg Salad Sandwich/Wrap
  • Dumpling Soup
  • Fish Fillets with Broccoli Stuffing
  • Fish with Dill Breading
  • Garlic Chicken
  • Garlic Soup (V, GF)
  • Healthy Scrambled Eggs (GF)
  • Lemon Chicken (GF)
  • MahiMahi with Cucumber-Dill Sauce
  • Miso Soup (V, GF)
  • Quinoa Oatmeal (V)
  • Soy Chicken (GF)
  • Spicy Black Bean Soup (V, GF)
  • Tilapia with Balsamic Brown Butter
  • Turkey Mushroom Saute (GF)
​
Sides & Salads:
  • Avocado Cilantro Lime Rice (V, GF)
  • BLT Salad (GF)
  • Homemade Salsa (V, GF)
  • Pesto Vegetables (V, GF)
  • Quinoa Salad (V, GF)
  • Southwest Pasta Salad (V)
  • Spinach & Strawberry Salad (V)
  • Steamed Edamame (V, GF)​
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