Mindful Psychiatry

08/28/2026

From the Kitchen of Theresa Lupe 🥗

Mediterranean Bean & Veggie Salad with Feta

Fresh, colorful, packed with fiber and plant-based protein, and easy to make ahead for lunches!

**Ingredients**

* 1 can chickpeas, drained and rinsed
* 1 can cannellini beans, drained and rinsed
* 1 can of any other favorite bean, drained and rinsed
* 1 cucumber, chopped
* 1 bell pepper, chopped
* 1 cup cherry tomatoes, halved
* ½ small red onion, finely diced
* ½ cup shredded or diced carrots
* ½ cup chopped celery
* ½ cup crumbled feta
* ¼ cup fresh parsley, chopped
* 2 tablespoons fresh dill or basil, optional

**Lemon-Herb Dressing**

* ¼ cup extra-virgin olive oil
* 3 tablespoons fresh lemon juice
* 1 tablespoon red wine vinegar
* 1 teaspoon Dijon mustard
* 1 small garlic clove, minced
* ½ teaspoon dried oregano
* Salt and black pepper to taste

Fast mode: 😉 Skip the homemade dressing and toss everything with your favorite pre-made Italian dressing instead. Easy is allowed!

**Directions**

Add the beans and chopped vegetables to a large bowl. Whisk together the dressing ingredients, pour over the salad, and toss well.

Fold in the feta and fresh herbs. Refrigerate for about 30 minutes before serving if you have time - it's even better once the flavors have had a chance to come together.

Save this in your fridge for easy lunches for 3–4 days, use it as a side with dinner, or add chicken breast, tofu, or salmon to turn it into a simple, filling meal.

Why we love it for brain health 🧠

• Fiber feeds more than your gut. Beans and vegetables are rich in fiber and plant nutrients that support a healthy gut microbiome. The gut and brain communicate through the gut-brain axis, and dietary patterns rich in fiber and plant foods are associated with better overall brain and mental health.

• Healthy fats + colorful plants are a great combination. Extra-virgin olive oil provides predominantly monounsaturated fats and antioxidant compounds, while the variety of vegetables provides vitamins and polyphenols. These are staples of Mediterranean-style eating patterns, which have some of the strongest nutrition research supporting long-term cardiovascular and brain health.

**Theresa's Tip:** Make it your own! Add whatever vegetables or beans you have on hand. To expand it and make it into a heartier meal, serve it over greens or add quinoa. It keeps well in the refrigerator for about 3–4 days.

08/23/2026

Back to school is here!

For the kids heading back to the classroom, the parents getting everyone out the door in the morning, and the teachers and school staff welcoming everyone back -we hope you have a great start to the school year!

Getting back into the routine can be an adjustment for everyone. Earlier mornings, new schedules, new classrooms, new faces, homework, practices and all the things that come with a new school year.

As everyone settles in: the transition back to school can be a lot.

For many neurodivergent kids, they're not just adjusting to waking up earlier and being back in the classroom. They're navigating more noise, more transitions, more expectations, more sensory input and hours of social interaction every day.

By the time they get home, they may genuinely be exhausted.

Sometimes that can look like shutting down, irritability, being more emotional or sensitive to tone, refusing something that normally isn't a problem, or falling apart over something seemingly small. It doesn't necessarily mean they had a bad day - sometimes it means they used a lot of their energy just getting through it, including the effort it can take to mask throughout an entire school day.

A few gentle things to keep in mind during these first few weeks:

• Build structure with them, not just for them: Predictability can provide safety, but autonomy matters too. When you can, if it doesn't overwhelm them, offer choices and involvement in the plan, and try to make room for things they look forward to after school. This helps gain their investment while also giving them some choices after having very little choice all day.

• Not every request has to happen right away: If it isn't important in that moment, consider giving them a few minutes and coming back to it. Five or ten minutes to finish/reset can sometimes save 30 minutes trying to get everyone back on track.

• Think about how much they're being directed all day. Where to sit, when to talk, what volume to use, when to move, who they can talk to, when they can drink water, when they can go to the bathroom. At home, small shifts in how we ask - offering a choice or approaching something together - can make a big difference.

• Give them a chance to decompress. After school doesn't have to immediately mean homework, chores and questions about their day. A snack, movement, quiet, outside time, or simply fewer expectations for a little while may be exactly what they need. Giving them time to regulate their nervous system can help them be better able to engage in the necessary tasks of the evening. Sometimes, what looks like defiance is actually a child who is overwhelmed, anxious, tapped out, or simply out of capacity.

Parents and teachers - what works for the kids in your life? Is there something that helps make those after-school hours or the transition back to school a little easier? Share it in the comments! What works for one child might be exactly the idea another family or teacher needs. ❤️

And for the parents, teachers, and school staff - give yourselves some grace too. As adults, we're often helping children regulate their emotions while managing our own. That can take a lot of energy, and we may need a little more time to recharge too. Everyone is adjusting to new routines and expectations, and it can take a little time to find your rhythm again.

A couple of good resources for families navigating the transition:

CHADD: Back-to-School Toolkit for Kids and Parents with ADHD
https://chadd.org/attention-article/a-back-to-school-toolkit-for-when-kids-and-parents-have-adhd/

CHADD: Back to School — Supporting the Transition
https://chadd.org/for-parents/back-to-school-transition-to-campuses-during-covid-19/

Wishing our students, families, teachers and school staff a happy and healthy school year!

— Mindful Psychiatry

08/21/2026

From the Kitchen of Sarah 🥣

Extra Methylating Soup

Sarah's description of this one: "This soup is ugly but so so good!" 😂

Sometimes the best recipes aren't the prettiest ones! This is a simple lentil, spinach and chicken soup that's inexpensive, filling, and easy to throw in the crockpot before work.

**Ingredients**
• 1 lb lentils (about 2½ cups dried)
• 10 cups water
• 2 chicken breasts, cut into small pieces
• 2 tsp mineral salt
• 1 tsp onion powder
• ¼ tsp black pepper
• Cayenne pepper, to taste
• Bragg Liquid Aminos, to taste
• 1 large bag fresh spinach (or several generous handfuls)

Crockpot: Add everything to the crockpot, stir and cook on low until the lentils are soft.

Stovetop: Add everything except the spinach to a soup pot. Bring to a boil, cover and simmer until the lentils are soft. Add the spinach during the last 15–20 minutes.

🧠 Why we like the ingredients:Lentils and spinach are naturally rich in folate, an essential B vitamin involved in normal methylation and neurotransmitter metabolism. Lentils also provide fiber and plant-based protein, while the chicken adds additional protein and essential amino acids.

Want to make it a little prettier? The original recipe suggests topping family members' bowls with grated cheese, sour cream or diced avocado.

Recipe adapted from **Trim Healthy Mama's Extra Methylating Soup**:
https://trimhealthymama.com/recipe/extra-methylating-soup/

08/03/2026

Looking to beat the heat and have some end-of-summer fun?

Route 7 is offering their back-to-school Unlimited Play from August 1st to August 31st! You just might catch Nicole and Anthony Schultz (and our crew!) battling it out on the go-karts... though we can't promise who will take home bragging rights. ☺️

https://www.facebook.com/share/p/1BobAiRNez/

08/01/2026

Food is one of the most powerful things you can put in your body. It can have a huge impact on your physical and emotional health.

Sometimes, the hard part is choosing what to cook. Over the next few weeks, we'll be posting some of the Mindful Psychiatry team's favorite healthy and easy recipes! Our hope is to make it a little easier to put nourishing meals on the table that support both your body and your brain.

Post a comment if you try it!

**** From the kitchen of Alexis ****
Ingredients (Serves 4)
* 4 medium sweet potatoes
* 1 lb lean ground beef, ground turkey, or vegan meat substitute
* 1 (15 oz) can black beans, drained and rinsed
* 1 tsp chili powder (more if you like it spicy!)
* 1 tsp cumin
* 1/2 tsp smoked paprika
* 1/2 tsp garlic powder
* salt & pepper, to taste

Optional Toppings
* 1 ripe avocado, diced (or a tub of pre-made guacamole)
* shredded cheese
* sour cream or plain Greek yogurt
* salsa or pico de gallo
* hot sauce
* fresh cilantro
* lime wedges

Directions
1. Bake sweet potatoes at 400°F for 45–60 minutes, until tender
--- Easy Version: microwave 6–8 minutes for a faster option
2. Brown the ground meat. Drain excess fat if needed.
3. Stir in black beans, chili powder, cumin, smoked paprika, garlic powder, salt, and pepper. Cook 3–5 minutes.
4. Slice open the sweet potatoes and fluff with a fork.
5. Fill with the meat and bean mixture.
6. Top with avocado and any optional toppings. Finish with a squeeze of fresh lime.

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Why this meal is great for your brain and mood:
* Protein source - rich in protein, providing the necessary amino acids to make neurotransmitters like dopamine and serotonin
* Black Beans - Packed with fiber to support a healthy gut microbiome, this supports the gut-brain connection. Black beans also provide magnesium, folate, and plant-based protein that support nerve function and neurotransmitter production.
* Sweet Potatoes - High in complex carbohydrates, providing steady energy instead of rapid blood sugar spikes. Sweet potatoes are also rich in vitamin A, vitamin C, and potassium, supporting immune function, nerve signaling, and overall brain health.
* Avocado - considered a super food, it's full of heart-healthy monounsaturated fats, which help support healthy blood flow to the brain. It also provides potassium, fiber, and vitamin E, nutrients associated with healthy cognitive function.

07/15/2026

🚨 Food Safety Alert: What You Should Know About Cyclospora

You have probably seen the recent news about Cyclospora, a parasite that has been linked to foodborne illness outbreaks.

So what is Cyclospora?
Cyclospora (Cyclospora cayetanensis) is a microscopic parasite that can contaminate fresh produce. Unlike many foodborne illnesses, people don’t usually get it from person-to-person contact. Infection most often occurs after eating contaminated food or drinking contaminated water.

Common symptoms include:
🤢 Watery diarrhea (often prolonged)
🤕 Stomach cramping
🤮 Nausea
😴 Fatigue
🍽️ Loss of appetite
⚖️ Weight loss
🌡️ Low-grade fever (sometimes)

Symptoms typically begin about 1 week after exposure and can last for weeks if left untreated.

Foods linked to past Cyclospora outbreaks include:
🥗 Bagged salad mixes and salad kits
🌿 Fresh cilantro
🌱 Fresh basil
🍓 Raspberries
🫛 Snow peas
🧅 Green onions

How can you reduce your risk?
💧 Wash fresh produce thoroughly under running water.
🥗 Pay attention to food recalls and outbreak alerts.
🧊 Refrigerate perishable foods promptly.
🤲 Wash your hands before preparing and eating food.
🚫 If you have diarrhea, avoid preparing food for others until you’ve recovered.

While washing produce is always a good idea, it’s important to know that washing may not completely remove Cyclospora if produce is contaminated. Recalls may not be up to date, so use caution with all fresh produce.

If you develop persistent diarrhea - especially after eating fresh produce or traveling - contact your healthcare provider or go to urgent care (check first if they're offering testing and treatment).

**** Cyclospora is treatable, but it requires a specific diagnosis and treatment. ***

💙 Staying informed is one more way to care for your health.

This post is intended for educational purposes only and is not medical advice. If you are experiencing concerning symptoms, please contact your healthcare provider. Image created with AI.

www.mindful-psychiatry.com

07/11/2026

🧠 Did you know OCD has specialized, evidence-based treatment? Not all therapy approaches are equally effective for OCD.

Obsessive-Compulsive Disorder (OCD) is often misunderstood and can look very different from the stereotypes we see in movies or on social media. Fortunately, effective treatment is available.

Your provider can help connect you with a therapist trained in Exposure and Response Prevention (ERP), the gold-standard psychotherapy for OCD.

At Mindful Psychiatry, our providers focus on medication management, but we also recognize the important role therapy plays in helping people recover and thrive.
When specialized OCD therapy is appropriate, we often refer patients to NOCD, a national organization that provides virtual therapy with clinicians specially trained in ERP. Because appointments are conducted virtually, care is accessible from home, available in all 50 states, and NOCD accepts many major insurance plans.

One of the reasons we value referring to NOCD is their commitment to collaborative care. With your written permission, their therapists provide treatment updates and coordinate with your Mindful Psychiatry provider, helping ensure your therapy and medication management work together toward the same treatment goals.

If you're an established patient at Mindful Psychiatry and think specialized OCD therapy may be helpful, ask your provider whether a referral to NOCD would be appropriate for you.

If you're not an established patient with our practice, you can also contact NOCD directly to request an evaluation.

Learn more about NOCD and check insurance coverage:
https://www.treatmyocd.com

💙 The right support can make a meaningful difference.

This post is intended for educational purposes only and is not medical advice. Treatment recommendations should always be individualized in consultation with your healthcare provider.

www.mindful-psychiatry.com

07/09/2026

🧊 Cold Showers & Cold Plunges: Are They Good for Mental Health?

Cold plunges and cold showers have become increasingly popular over the past few years. But are they actually beneficial, or are they just another social media trend?
The answer is... maybe a little of both.

While we don't yet have many large, high-quality studies, some early research suggests that cold water exposure may:�🧠 Improve alertness and energy�😊 Boost mood�⚡ Increase feelings of resilience�💙 Reduce perceived stress for some people

Researchers believe these effects may be related to activation of the sympathetic nervous system and the release of chemicals such as norepinephrine, which plays an important role in attention, alertness, mood, and the body's response to stress.

Cold water immersion has also been part of traditional wellness practices in many cultures for generations. For example, Nordic countries have long paired cold plunges with saunas to promote resilience and overall well-being, while traditions in Japan and Russia have incorporated cold water as a way to cultivate mental discipline, recovery, and vitality.

Many people who regularly practice cold water immersion also report feeling more energized, mentally clear, and emotionally resilient afterward. Some describe improvements in mood, reduced perceived stress, and an increased sense of well-being. While these personal experiences are encouraging, they don't necessarily reflect how everyone will respond.

The early research is encouraging, but more high-quality studies are needed before we can draw firm conclusions about the mental health benefits of cold water immersion. Cold plunges also aren't appropriate for everyone—especially people with certain heart conditions or other medical conditions—so it's important to consider your health and talk with your healthcare provider before trying them.

💙 Sometimes the most meaningful improvements in mental wellness come from combining healthy daily habits with evidence-based care.

If you're curious, these are great places to learn more:

📰 Texas Health Resources:�https://www.texashealth.org/areyouawellbeing/Health-and-Well-Being/Are-Cold-Showers-Actually-Beneficial-or-Just-Another-Social-Media-Trend

📚 American Psychiatric Association – Neuropsychiatry:�https://psychiatryonline.org/doi/10.1176/appi.neuropsych.20240053

🔬 Early research on cold showers and health:�https://pubmed.ncbi.nlm.nih.gov/17993252/

This post is intended for educational purposes only and is not medical advice. Cold water immersion may not be safe for everyone. Talk with your healthcare provider before starting a new wellness practice, especially if you have underlying medical conditions.

www.mindful-psychiatry.com

07/05/2026

07/04/2026

🇺🇸 Happy Fourth of July from Mindful Psychiatry! ❤️🤍💙

Today, we celebrate Independence Day.

Whether you’re spending the day with family and friends, gathering with neighbors, or simply enjoying a well-earned moment to relax, we hope you find time to recharge and enjoy the moments that matter most.

As you celebrate, remember to take care of yourself, too:
💧 Stay hydrated.
☀️ Protect yourself from the Florida heat.
🎆 If fireworks are overwhelming, it’s okay to celebrate in a way that feels right for you and your loved ones.
❤️ Check in on someone you care about. Sometimes the smallest gestures make the biggest difference.

Wishing you a safe, joyful, and meaningful Fourth of July.

— The Mindful Psychiatry Team

www.mindful-psychiatry.com