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  • Megan, Founder + CEOat

Small Changes, Big Results: Tips for Improving Your Diet and Well-being

Let's get real about food + mental health, and how they are closely interconnected. Did you know the foods we eat can have a significant impact on our mood, energy levels, and overall well-being? In fact, research has shown that there is a STRONG correlation between diet and mental health.

One of the key ways in which food can affect mental health is through its impact on the brain. Studies have shown that a diet high in processed foods and sugar can lead to inflammation in the brain, which has been linked to a higher risk of depression and anxiety.


On the other hand, a diet rich in fruits, vegetables, and lean protein has been shown to improve brain function and lower the risk of mental health issues.


That's why we, at Elevated Oats, pack our granolas full of REAL fruits and vegetables! We want you to live in your fullest potential.


To face that next mountain, you'll need peak energy levels (see what I did there 😏).


Many people turn to sugary foods and caffeine as a way to boost their energy, but these foods can actually leave us feeling more tired and sluggish in the long run. Eating a balanced diet that includes complex carbohydrates, healthy fats, and lean protein can help to keep energy levels stable and prevent the "crash" that often comes with a sugar or caffeine high.


Have you tried our Almond Cocoa Rounds? They're a great granola nut butter bar to boost your energy!



Eating a balanced diet can also help to regulate our mood. Certain foods, such as those high in sugar or caffeine, can lead to rapid changes in mood, while others, such as omega-3 fatty acids, have been shown to improve mood and reduce symptoms of depression and anxiety.


Guess what ingredients are full of omega-3 fatty acids? Flax seeds + walnuts (both in our Banana Nut Bread GF Granola), chia seeds (in Salted Cocoa Crunch), and hemp hearts (in our Cranberry Cashew Chew), to name a few.


Let's strive to elevate our lives— starting with the food we eat. Eating a balanced diet that includes a variety of fruits, vegetables, lean protein, and healthy fats can help to improve brain function, regulate mood, and boost energy levels.


On the other hand, a diet high in processed foods and sugar can lead to inflammation in the brain and contribute to mental health issues. Remember that food is not the only solution for mental health, it's important to also address underlying psychological issues and to seek professional help when needed.



Small changes you make to your diet can make a BIG difference over time. Start by making one or two changes at a time and gradually work towards incorporating more healthy habits.


Here are some small changes that you can make to your diet to improve your overall health and well-being:


🌈 Increase your intake of fruits and vegetables: Eating a diet rich in fruits and vegetables can provide your body with essential vitamins, minerals, and antioxidants, which can help to boost your immune system and reduce your risk of chronic diseases. #eattherainbow


🌾 Include more whole grains: Whole grains are rich in fiber, vitamins, and minerals, and can help to improve digestion, lower cholesterol, and reduce the risk of heart disease. OATS, OATS, OATS!

🎣 Choose lean protein sources: Eating lean protein sources, such as fish, poultry, and legumes, can help to keep you feeling full and satisfied, and can also provide your body with essential amino acids.


🛒 Reduce your intake of processed foods: Processed foods are often high in sugar, sodium, and unhealthy fats, and can contribute to weight gain and chronic health conditions.

💧 Drink more water: Drinking enough water can help to keep your body hydrated, which is essential for overall health and well-being. It's like we're made out of it...


🍺 Limit your alcohol intake: Excessive alcohol consumption can contribute to a number of health problems, including liver disease, high blood pressure, and certain types of cancer.


🥜 Add healthy fats: Healthy fats, such as olive oil, avocados, nuts, and seeds, can help to improve brain function, lower cholesterol and reduce the risk of heart disease.

🧑‍🍳 Experiment with different cooking methods: Boiling, steaming, sautéing, baking or grilling are healthier methods to cook food instead of deep-frying. Get creative!


Remember, start small. One of my favorite sayings, "you can only eat an elephant one bite at a time."


Break down your goals and make them SMART (check out more info on creating SMART goals here). Or, consult a professional to get help from the best 🙌.


A nutritionist can be helpful in creating a personalized diet plan based on your unique needs and preferences.

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