How to Eat for Better Emotional Health

Health experts warn that a lingering effect of the coronavirus pandemic could be a mental health crisis. While therapy and medications for stress and anxiety are often necessary, the foods you eat can also play a role in your well-being.

An American Psychiatric Association poll released in March found that 36% of Americans felt the existence of the COVID-19 pandemic was having a serious impact on their mental health. People were most worried about their finances, the risk of themselves or a family member contracting the virus, and the possibility of becoming seriously ill or dying.

The gut-brain connection

The gut has been called the “second brain.” And we recognize the link between the two even if we don’t realize it: You may feel “butterflies in your stomach” when you’re nervous or “go with your gut” when you make an important decision.

Naidoo said the two are connected physically and biochemically via the gut-brain axis, the complex communications network that links the emotional and cognitive centers of the brain with intestinal functions.

Foods that can hurt mental health

Fried foods, processed foods, trans fats, nitrates and foods high in salt, saturated fat and refined sugars can worsen depression, anxiety and stress.

“If you’re eating processed foods and fast foods every day, that’s basically making the bad gut bacteria thrive, and that’s when you start to run into problems with inflammation,” Naidoo explained.

Too much caffeine and alcohol may also make you feel worse mentally but are usually OK in moderation. Drinking 400 mg per day or less of coffee shouldn’t have an impact on anxiety, Naidoo said.

People respond to alcohol intake differently, but generally, four drinks a day for men and three for women is considered heavy drinking.

How to start eating for your mental health

To shift your diet with mental health in mind, Naidoo suggests starting small. Trying to change too much too fast can be overwhelming and diminish results. “Slow and steady change over time will start to build that healthy gut and basically start to build on the healthy nutrients that are good for your brain,” she said.

Begin with a diet self-check. Write down what you ate over the past 24 to 48 hours, circle the foods that are unhealthy, and then decide on one simple change you can make. You don’t necessarily have to give up some of your favorite less-than-healthy foods, though.

Taking steps to improve your diet for your mental health is especially important today, she said, as the effects of the pandemic will persist. Concerns over jobs, finances, food insecurity, gaps in children’s education and more will take a toll.

A healthy diet can help mitigate or buffer one from these types of effects as it sets the stage for a beneficial gut microbiome and less inflammation, both of which are tied to mood, anxiety, depression and even sleep.

Begin with a diet self-check. Write down what you ate over the past 24 to 48 hours, circle the foods that are unhealthy, and then decide on one simple change you can make. You don’t necessarily have to give up some of your favorite less-than-healthy foods, though.

Muscle Confusion: Myth and Science

Maybe you’ve reached a plateau in your workout. Or maybe your fitness goals seem to stay just out of reach. You’ve heard about “muscle confusion”

Real To Reel // Taan Da

From the WSLVT Chi Sau Workshop this week as part of our Weekly GTA Wing Chun Meetup on Tuesday, June 18th 2024.
Drilling the fudamenal actions of Taan Da from concept, to construct, to fundamental application. 

We covered several of the fundamental Lin Siu Dai Da actions tying them all together for practical, dynamic application.

Feed your mind.
Fuel your fist.

#vingtsun #wingchun #vingtsuntoronto #wingchuntoronto #vingtsuncanada #wingchuncanada #Toronto #Canada #wingchunmeetup #communitybuilding #martialarts #fightingarts #skills #coach #trainer
Thank you to everyone that attended and  participated in lasts night's Chi Sau Workshop as part of our Weekly GTA Wing Chun Meetup.
An honour to share knowledge and skillsets.

Great work and people.

#vingtsun #wingchun #martialarts #fightingarts #communitybuilding #Toronto #GTA
We're excited to kick off weekly classes in Barrie, Ontario with Coach Sam Tran of S3VT North : System / Science / Skills Ving Tsun this Sunday, June 9th at 9:30am!

Sam is an incredibly skilled and knowledgeable WSLVT practitioner that approaches training and teaching with passion, conviction, and attention to individual needs and details.

There's been some great interest so be sure to enroll at:

Peggy Hill Team Community Centre - Activity Room 1
171 Mapleton Ave
Barrie, ON, Canada

#vingtsun #wingchun #martialarts #fightingarts #barrie #canada
We are excited to host weekly Wing Chun classes with Coach Sam Tran starting Sunday, June 9th!

Wing Chun is a simple, direct, efficient, and practical martial art that works with and for one.
Our goal is to share a great martial art that builds skills, fitness, and community for one and all.

Register and enquire at:
Every Sunday from 9 - 10:30am
Peggy Hill Team Community Centre
Activity Room 1
Barrrie, ON, Canada

Follow S3VT North : System / Science / Skills Ving Tsun at:
FB Page:

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Excited to announce our family is expanding...
S3VT North : System / Science / Skills Ving Tsun by Coach Sam Tran!

Sam is one of our esteemed, highly skilled and knoweldgeable instructors based in Barrie, Ontario, Canada.
Sharing our great system with the region to build community, skills, fitness, and practical skills through WSLVT.

Click here to say hello and follow the Page and Instagram accounts:
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Real To Reel // Focus Mitts Training • Taan Da

Introducing, explaining, and demonstrating the fundamental aspects of how we can practice Taan Da with the focus mitts to our extended family at @kungfualmeria

Great work by @gabr1el_siles to pick it up quickly.

#wslvtworldwide #vingtsun #wingchun #martialarts #fightinarts #training #communitybuilding
We're hosting our weekly Greater Toronto Area Ving Tsun/Wing Chun meetup with an open format training session tonight at 7:30pm.

324 Hwy 7 - Suite 106
$5 Drop-In Fee.

Register at:

#wingchunmeetup #vingstuncanada #wingchuncanada #vingtsun #wingchun #toronto
Real To Reel // Chi Sau Drilling • Bong Sau Counter

During our second training session with PVT España - Ving Tsun Almería we worked a variety of Lin Siu Dai Da actions through Chi Sau amd the relative counters to each action.

Here we explored one of three counters to Jut Da in employing Bong Sau when our space has been compromised by the aforementioned initiating action.

Employing Bong Sau in a proactive manner to intercept the attacking action applying Paau Bong (throwing Bong) concepts and activity in coordination with Juen Ma and Yi Bong (shifting Bong) to have the line of attack, force, mass, and momentum off our centre while creating an angle of counter attack as a result of the recovered control of person and position.
The Bong Sau elbows intention toward the centre of our training partner and would-be opponent.

Note: Laap Sau is the viable option if/when our line of counter attack is obstructed by any form of reaction in which the helping hand does its job to get the job done.

Thank you to my brother @pvt_spain and and extended family at PVT Group 純。詠春 - Almeria.
Special thanks to Pablo Nevado for the video.

Feed Your Mind. Fuel Your Fist.

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Real To Reel // Counter Actions 

What WSLVT focuses on developing is, simply, one's punch.
But how do we facilitate being able to deliver the punch and/or counter-punch to target when met with a live opponent's aggression, counter-actions, and reactions?

This is where our controlling hands such as Taan Sau, Pak Sau, Laap Sau, Jut Sau, and Wu Sau work in coordination with our counter-punch and punch as Lin Siu Dai Da (simultaneous block/control and attack) actions of Taan Da, Pak Da, Laap Da, Jut Da, and others.

Driling and training helps us develop the reflexes for our actions to adapt to manage the would-be opponent's intercepting, inhibiting, or retaliating actions challenging your counter-punch, punch, or line of attack while working to control centre, position, and space.
We learn to change our actions to adapt to manage the would-be opponent's live actions and reactions.

Drilling helps us learn how to maintain our structure, the correct angle of engagement, manage distance/space, develop good timing, and invest the right energy toward developing controlled and balanced actions that develop one's power that channels into that most important resource...
The punch.

Thank you to our family and friends at @kungfualmeria !

#wslvtworldwide #vingtsun #wingchun #training #martialarts #fightingarts #communitybuilding #punch
Real To Reel // Jut Da Counter - Taan Da

One of three counters to Jut Da was Taan Da when visiting my brother Sifu Juan and his great group of students at @pvt_spain 

When one maintains positional control of the initiating action, Jut Da, we can take position/consume space to shut down the attack while destabilizing the structure and balance of the attacker by managing good timing and angle.

Heartfelt thank you to my brother Sifu Juan Manuel Sanz and PVT Spain for their great welcome and opportunity to train with them.

#S3VTWSLVT #WSLVT #WSLVTSPAIN #PVTSPAIN #wslvtworldwide #vingtsun #wingchun #training #martialarts #fightingarts #chisau #communitybuilding
Real To Reel // Focus Mitts Training

Focus mitts are a great resource to develop one's target recognition of person and position which also heightens moving target recognition and timing along with fitness and power.

Both parties should develop equally with the focus mitts holder also employing chain punch mechanics in coordination with good stance, footwork, and positioning.

This clip was from our recent visit with our extended family @kungfualmeria in Spain.

#vingtsun #wingchun #training #martialarts #fightingarts #communitybuilding #skills
My boys.

#vingtsun #vingtsuncanada #vingtsuntoronto #wingchun #wingchuncanada #wingchuntoronto #communitybuilding #training #martialarts #fightingarts #Toronto