Healthy Eating
Written by Dr. Georgia Bichekas
Psychotherapy ✧ counseling ✧ nutrition
A poor diet can cause obesity, diabetes, and heart disease. Studies conducted over the last 20 years have demonstrated a connection between poor diet and mood disorders, like depression + anxiety.
Check out my list of foods I DO / DO NOT recommend for your healthiest self below!
If you’d like a personalized overview of your diet or if you’d like to talk about changing your habits, feel free to book an appointment with me!
YES:
Leafy Greens
swiss chard, kale, broccoli rabe, collars, spinach
Rainbow Fruits + Vegetables
blueberries, raspberries, blackberries, tomatoes, red potatoes, yellow peppers, squash, sweet potatoes, yellow potatoes
Seafood
marine + fresh water fish, shellfish, algae, etc.
Nuts, Beans, and Seeds
almonds, walnuts, cashews, pistachios, pumpkin seeds, sesame seeds
Meat
grass-fed + finished beef, lamb, poultry-free, range, organic
Eggs + Fermented Dairy
eggs (high in choline, protein, B vitamins), yogurt, kefir
Dark Chocolate
85% dark or higher, take 1-2 oz/day
NO:
Farmed Fish
high in toxic industrial compounds + components, also low in omega 3's
Sugar
impedes on body’s ability to make a protein (BDNF) that’s essential for brain growth, development, and stress management
High-Glycemic Load Carbohydrates
white flour (bread, pasta), white rice, and white potatoes
Artificial Sweeteners
100x sweeter than sugar and has negative effects on the brain
Bad Fats
trans fats + saturated fats
Caffeine + Alcohol
if anxiety and/or sleep are concerns