𝐹𝑜𝑜𝒹𝓈 𝒻𝑜𝓇 𝒯𝒽𝓎𝓇𝑜𝒾𝒹 𝐻𝑒𝒶𝓁𝓉𝒽 (𝒞𝑜𝓃𝓉𝒾𝓃𝓊𝒶𝓉𝒾𝑜𝓃 𝒯𝑜𝓅𝒾𝒸 𝓅𝒶𝓇𝓉 4)

ദ്ദി^ᴗ ̫ ᴗ^₎ 𝓦𝓮𝓵𝓬𝓸𝓶𝓮 𝓽𝓸 𝓶𝔂 𝓑𝓵𝓸𝓰 𝓪𝓰𝓪𝓲𝓷 𝓓𝓮𝓪𝓻 𝓡𝓮𝓪𝓭𝓮𝓻𝓼

( . ̫.)❀(.ˬ. ) 

Here’s the Part 4 of 𝐹𝑜𝑜𝒹𝓈 𝒻𝑜𝓇 𝒯𝒽𝓎𝓇𝑜𝒾𝒹 𝐻𝑒𝒶𝓁𝓉𝒽 of our wellness recipe series. In the previous parts, L͜͡e͜͡o͜͡N͜͡o͜͡r͜͡a͜͡G͜͡e͜͡r͜͡a͜͡ and I created the blog to explore nutritious meals that help support mental health and thyroid balance. Today, we shift our focus to one of the most powerful yet often overlooked pillars of wellness: gut health.

Your gut is known as the “second brain” because it produces and communicates neurotransmitters such as serotonin, dopamine, and G.A.B.A.—chemicals that influence your mood, sleep, stress levels, and mental clarity. This means a healthier gut can lead to a healthier mind.  

G.A.B.A. stands for Gamma-Aminobutyric Acid. In the context of health, it is the chief inhibitory neurotransmitter in the central nervous system (CNS), which includes the brain and spinal cord. 

• Amino Acid: It is a naturally occurring amino acid.
• Neurotransmitter: It functions as a chemical messenger between nerve cells (neurons).
• Inhibitory Role: Its primary job is to slow down or block certain signals in the nervous system. You can think of it as the "brake pedal" for your brain, counteracting the effects of excitatory neurotransmitters (like glutamate, the "gas pedal").

The main meaning of G.A.B.A. in health is maintaining calmness and balance within the nervous system. By reducing neuronal excitability, G.A.B.A. is involved in several crucial bodily functions:

Function⇣	Explanation⇣
Calmness and Stress Relief⇢	⇢G.A.B.A. reduces the feeling of anxiety, fear, and stress by slowing down nerve activity, helping the body relax and exit the "fight-or-flight" mode.
Sleep⇢	⇢It helps the brain wind down and prepare for sleep. Low G.A.B.A. levels have been linked to insomnia, and it plays a role in regulating both non-R.E.M and R.E.M sleep stages. R.E.M is an acronym that stands for:Rapid Eye Movement. This term describes the most noticeable physical feature of this stage of sleep: your eyes move quickly and randomly in different directions behind your closed eyelids.🌙 Meaning in Health and Sleep⇢R.E.M sleep is one of the two main types of sleep (the other is Non-Rapid Eye Movement, or NREM sleep). It is often called "paradoxical sleep" because your brain activity during this stage looks very similar to when you are awake, yet your body is in a state of deep relaxation or temporary paralysis.
Mood Regulation⇢	⇢Healthy G.A.B.A. levels are important for stabilizing mood. Imbalances are often associated with conditions like anxiety, depression, and mood disorders.
Motor Control⇢	⇢It is involved in regulating muscle tone and movement by inhibiting unwanted motor signals.
Seizure Prevention⇢	⇢Because it inhibits excessive signaling, it helps prevent the uncontrolled firing of neurons characteristic of epileptic seizures.
Blood Pressure⇢	⇢Some research suggests that G.A.B.A. may help lower blood pressure by acting as a natural ACE inhibitor. In the context of health and the circulatory system, ACE stands for:Angiotensin-Converting EnzymeThe meaning of ACE is tied directly to its function: it is a naturally occurring enzyme in your body that is a critical part of the Renin-Angiotensin System (RAS), which regulates blood pressure and fluid balance.

That’s why, in this part of the series, we’re introducing a recipe centered around fermented foods like yogurt, kimchi, and kefir. These foods are rich in probiotics, which help restore gut balance and reduce inflammation—both of which are linked to mental well-being and thyroid regulation.

Let’s nourish your gut, uplift your mood, and support your hormones with this easy, refreshing bowl!

🌿 Gut-Healing Fermented Wellness Bowl

A probiotic-rich recipe to support gut health, mood balance, and thyroid wellness

𝒫𝒶𝓇𝓉 𝟦. Fermented foods (yogurt, kimchi, kefir) – support gut health, which influences mood.

⇢🦠 Fermented Foods: 

Vitamins & Health Benefits

Fermented foods such as yogurt, kimchi, and kefir are rich in probiotics — live “good bacteria” that support the gut-brain connection and overall immune health. These foods are especially helpful for people with mental health issues, thyroid imbalance, or digestion problems.

🥛Yogurt⤵️

Key Vitamins & Nutrients:

• Vitamin B12 – supports brain function and nerve health.
• Calcium – strengthens bones and supports muscle function.
• Probiotics (Lactobacillus, Bifidobacterium) – improve digestion and boost immunity.
• Protein – helps with energy and mood stability.

💡Health Benefits:⤵️

• Promotes good digestion and a healthy gut microbiome.
• Helps reduce anxiety and stress by improving the gut-brain link.
• Supports thyroid health and hormone balance.
• Strengthens the immune system and boosts energy.

🌶️Kimchi⤵️

Key Vitamins & Nutrients:

• Vitamin A and Vitamin C – strengthen immunity and skin health.
• Vitamin K – supports bone and brain health.
• Probiotics – support healthy digestion and mood regulation.
• Antioxidants – protect cells from inflammation.

💡Health Benefits:⤵️

• Boosts metabolism and supports weight control.
• Improves mood by promoting serotonin production.
• Helps detoxify the body and balance thyroid hormones.
• Protects against gut-related illnesses.

🥛Kefir⤵️

Key Vitamins & Nutrients:

• Vitamin B2 (Riboflavin) and B12 – support energy and brain health.
• Calcium and Magnesium – help relax the nerves and muscles.
• Probiotics – promote a healthy digestive system.
• Tryptophan – an amino acid that boosts mood and sleep quality.

💡Health Benefits:⤵️

• Reduces symptoms of depression and anxiety.
• Enhances nutrient absorption and gut health.
• Improves thyroid function by supporting metabolism.
• Promotes better sleep and calmness.

🧠Overview:⤵️

Fermented foods are nature’s natural antidepressants — they help the brain, gut, and thyroid work in harmony. Regular intake of yogurt, kimchi, or kefir can lift mood, support digestion, and improve mental clarity.

🥗 

Fermented Gut-Healing Wellness Bowl Recipe

A probiotic-rich, mood-supporting meal with fresh vegetables and natural antioxidants.

🍽️ 

Ingredients & Calorie Content

Ingredient	Amount	Calories	Benefits
Plain Greek yogurt OR kefir⇢	½ cup⇢	70 kcal⇢	Probiotics, protein, calcium
Kimchi⇢	¼ cup⇢	20 kcal⇢	Good bacteria, improves digestion
Cucumber (sliced)⇢	½ cup⇢	8 kcal⇢	Hydration, antioxidants
Carrots (shredded)⇢	¼ cup⇢	12 kcal⇢	Fiber, beta-carotene
Mixed greens (lettuce/spinach)⇢	1 cup⇢	10 kcal⇢	Folate, magnesium
Cherry tomatoes⇢	4 pcs⇢	12 kcal⇢	Vitamin C, antioxidants
Boiled egg (optional)⇢	1 pc⇢	70 kcal⇢	Protein, B12, choline
Sesame seeds⇢	1 teaspoon⇢	15 kcal⇢	Magnesium, healthy fats
Olive oil (optional drizzle)⇢	1 tsp⇢	40 kcal⇢	Anti-inflammatory healthy fats

👉 Total Calories:

With egg & olive oil: 257 calories

Without egg & oil: 147 calories

🔧 

Instructions⤵️

1. In a deep bowl, add your Greek yogurt or kefir as the creamy base.
2. Layer the mixed greens, cucumbers, tomatoes, and carrots around the bowl.
3. Add a generous serving of kimchi on top for that delicious probiotic boost.
4. Optional: Add a boiled egg for extra protein and energy.
5. Sprinkle with sesame seeds, and drizzle a little olive oil if desired.
6. Serve chilled and enjoy immediately for maximum probiotic benefit!

🧠 

How This Recipe Supports Mental Health & Thyroid Balance

⭐ 

1. Boosts Mood Through the Gut-Brain Axis⤵️

Probiotics from yogurt, kefir, and kimchi help rebalance gut bacteria. A healthy gut increases serotonin production, helping reduce anxiety, irritability, and mood swings.

⭐ 

2. Reduces Inflammation⤵️

Fermented foods + vegetables = powerful anti-inflammatory combo, helping calm both the brain and thyroid.

⭐ 

3. Improves Digestion & Hormone Regulation⤵️

A healthy gut helps your body absorb essential nutrients like iodine, selenium, and B vitamins, which are crucial for thyroid hormone production.

⭐ 

4. Provides Steady Energy⤵️

The vegetables and protein stabilize blood sugar, helping prevent energy crashes that often trigger low mood.

🌼 

Conclusion

This Fermented Gut-Healing Wellness Bowl is more than just a recipe—it’s a healing tool for your mind, gut, and thyroid. By adding probiotic-rich foods to your diet, you support your digestion, boost your mood naturally, and strengthen your hormonal balance.

Stay tuned for Part 5 on my next blog, where we continue our mission to create recipes that support mental clarity, emotional stability, and whole-body wellness.

𝐹𝑜𝑜𝒹𝓈 𝒻𝑜𝓇 𝒯𝒽𝓎𝓇𝑜𝒾𝒹 𝐻𝑒𝒶𝓁𝓉𝒽 (𝒞𝑜𝓃𝓉𝒾𝓃𝓊𝒶𝓉𝒾𝑜𝓃 𝒯𝑜𝓅𝒾𝒸 𝓅𝒶𝓇𝓉 3)

૮₍ᵔ⤙ᵔ ₎ა h̆̈ĭ̈🫰Hello everyone, and welcome back to my blog! 

٩( ⸝⸝´꒳`⸝⸝) 人( ⸝⸝´꒳`⸝⸝)وMy friend L͜͡e͜͡o͜͡N͜͡o͜͡r͜͡a͜͡G͜͡e͜͡r͜͡a͜͡ 777 & I truly grateful that you continue to join me in this journey of learning about food choices that support both thyroid health and mental well-being. In the first two parts of our series, we discussed foods that help promote hormonal balance and emotional stability. Now, in Part 3, we will talk about the importance of whole grains—such as brown rice, oats, and quinoa—and how they support steady energy, a balanced mood, and healthy thyroid function.

👍

𝒫𝒶𝓇𝓉 𝟥. Whole grains (brown rice, oats, quinoa) – help stabilize blood sugar and mood swings.⤵️

💪

The Power of Whole Grains for Thyroid Health and Better Mental Wellness

🫘

Why Whole Grains Matter⤵️

Whole grains are packed with complex carbohydrates, B-vitamins, fiber, and essential minerals. Unlike refined grains na mabilis magpataas ng blood sugar at nagdudulot ng irritable moods, whole grains release energy slowly. This slow and steady fuel helps your body maintain balanced blood sugar, which is important dahil:

• Fluctuating blood sugar = mood swings, anxiety, irritability
• Stable blood sugar = calmer mind, better focus, more emotional balance

For people managing thyroid disorders, this becomes more important. Thyroid issues can already cause fatigue, depression, mental fog, at rapid mood changes. Whole grains support the body by providing sustainable energy and steady mental function throughout the day.

👍Benefits of Whole Grains for Thyroid Health↷

1. Supports Metabolism⤵️

Whole grains contain B-vitamins (especially B1, B3, and B6), which help convert food into energy. Since the thyroid governs metabolism, these vitamins play a big role in maintaining healthy metabolic function.

2. Maintains Digestive Health⤵️

Fiber from brown rice, oats, and quinoa helps regulate digestion—important for those with hypothyroidism, where constipation is common.

3. Gentle on Blood Sugar⤵️

Stable glucose levels give your thyroid a better environment to function properly. Big sugar spikes can worsen hormonal imbalance.

👍Benefits of Whole Grains for Mental Health↷

1. Steady Mood and Emotional Balance⤵️

Complex carbs from whole grains help increase serotonin production, the “happy hormone” that stabilizes mood. Good for people dealing with stress, anxiety, or mood fluctuations caused by thyroid imbalance.

2. Better Brain Function⤵️

Whole grains support cognitive clarity—helpful if you experience “brain fog,” which is common in thyroid disorders.

3. Longer Energy During the Day⤵️

Instead of energy crashes from white rice or refined carbs, whole grains keep you energized and mentally alert.

Best Whole Grains to Add to Your Daily Diet↷

🌾 Brown Rice⤵️

• High in magnesium, good for stabilizing nerves and muscles
• Gives slow-burning energy

🥣 Oats⤵️

• Rich in soluble fiber
• Helps reduce anxiety through its calming effect on the nervous system

🍚 Quinoa⤵️

• Complete protein with all essential amino acids
• Great for thyroid support because of its mineral profile (iron, magnesium, zinc)

𝒫𝒶𝓇𝓉 𝟥. Recipe: Whole-Grain Nourish Bowl⤵️

(Brown Rice • Oats • Quinoa)※

This recipe is catered to support thyroid health, stable blood sugar, and better mood balance. It’s simple, nutrient-rich, and perfect for anyone who wants a steady source of energy throughout the day.

🍽 Recipe: Whole-Grain Nourish Bowl

Ingredients (Good for 2 servings):⤵️

• ½ cup uncooked brown rice
• ½ cup uncooked quinoa
• ½ cup rolled oats
• 2 cups water (for brown rice)
• 1 cup water (for quinoa)
• 1 cup oat milk or regular water (for oats)
• 2 tbsp chia seeds or flaxseeds
• ½ cup blueberries or any fresh fruit
• 1 small banana, sliced
• 2 tbsp honey or maple syrup (optional)
• Pinch of cinnamon (optional)
• 1 tbsp almonds or walnuts (optional)

🧑‍🍳 Instructions:↷

1. Cook the Brown Rice⤵️

• Rinse the brown rice.
• Add to a pot with 2 cups water.
• Simmer for 35–40 minutes until soft.
• Fluff with a fork and set aside.

2. Cook the Quinoa⤵️

• Rinse quinoa well to remove bitterness.
• Boil 1 cup water, add quinoa.
• Cook for 12–15 minutes until fluffy.

3. Prepare the Oats⤵️

• In a small pot, combine rolled oats and oat milk or water.
• Cook for 5 minutes until creamy.

4. Assemble the Bowl⤵️

In two large bowls:

• Add a layer of brown rice
• Add a scoop of quinoa
• Add warm cooked oats
• Top with chia seeds, fruits, nuts, and a drizzle of honey
• Sprinkle cinnamon for extra aroma and antioxidant boost

🌾 Health Benefits of This Recipe↷

1. Helps Stabilize Blood Sugar⤵️

• Brown rice, oats, and quinoa are rich in complex carbohydrates and fiber, which slow down glucose absorption.
• This prevents blood sugar spikes that trigger fatigue, irritability, and mood swings.

2. Supports Better Mood & Emotional Balance⤵️

• Whole grains naturally increase serotonin production, the hormone that stabilizes mood.
• The steady release of energy helps reduce anxiety and maintain mental clarity.

3. Boosts Thyroid-Friendly Nutrition⤵️

• Quinoa provides zinc and magnesium, minerals important for thyroid hormone production.
• Oats support digestive health, helping the body absorb nutrients more efficiently.
• Brown rice provides long-lasting energy without overstimulating the metabolism.

4. High in Fiber for Digestive and Hormonal Health⤵️

• Fiber supports a healthy gut—important because gut health is closely linked to hormone regulation and emotional wellness.

🔥 Estimated Calorie Content (Per Serving)⤵️

This recipe makes 2 servings.⇣

Ingredient	Calories (Per Serving)
Brown rice (½ cup cooked per serving)⇢	~⇢108~kcal
Quinoa (½ cup cooked per serving)⇢	~⇢111~kcal
Oats (¼ cup cooked per serving)⇢	~⇢77~kcal
Blueberries (¼ cup)⇢	~⇢21~kcal
Banana (½ fruit)⇢	~⇢53~kcal
Chia seeds (1 tbsp)⇢	~⇢58~kcal
Honey (1 tbsp, optional)⇢	~⇢64~kcal
Nuts (½ tbsp)⇢	~⇢25~kcal

👉 Total Calories per Serving:⤵️

Approx. 450–520 calories, depending on toppings and honey.

✨

This Whole-Grain Nourish Bowl is more than just a meal—it’s a natural way to feed your body with steady energy, nourish your thyroid, and support your mental and emotional well-being. By incorporating whole grains into your daily routine, you give your body a balanced source of nutrients that helps you feel calm, focused, and energized throughout the day.

🫰Final Thoughts⤵️

Adding whole grains to your daily meals—"kahit one serving a day lang"—can make a big difference not just for your thyroid health, but also for your emotional resilience and mental clarity. This Part 3 is dedicated to reminding us that the simplest foods often deliver the most powerful healing benefits.

If you’re enjoying this series, stay tuned for the next 𝒫𝒶𝓇𝓉 𝟦 in my next blog again where we continue exploring more nourishing foods that support both the body and the mind.