Food and Mental Health

I had the privilege to sit down with the owner and founder of The Wildflower Chef, Emily Scott, the other day. The Wildflower Chef offers a solution for anyone in Chester County who is ready to take back their time while taking their health and diet into their own hands by offering organic meal delivery. It was a pleasure to speak with someone who shares the same passion about healthy eating and living as I do. I wanted to share an article written by Emily about how food relates to your mental health. 

Food and Mental Health

By Chef Emily Scott, The Wildflower Chef

Food is more than just something that keeps us alive. It is personal, complicated, and unfortunately, it can often cause anxiety. For many of us, we grew up thinking that "dieting" is a normal way of life, and that our bodies aren't good enough unless we're carefully controlling portions and chomping on celery 24/7. 

You might even be one of those people whose guilt spirals out of control after one splurge... "I ate a chocolate chip cookie, I guess I'll eat an entire bag of chips now." There's no denying it: How we eat plays a direct role in how we feel, act, and live our lives.

So, how do we make food a POSITIVE experience? At The Wildflower Chef, we believe that an honest, no-cheats, no excuses approach to food is the answer. Learn about the ingredients you buy, understand how they are grown, and make the ethical and responsible choice with that information. Purchase organic ingredients because it matters! Think about the individual ingredients that go into the foods you eat, and decide if they are going to have a positive or negative effect in your body.

When food becomes less about calories and serving sizes, and more about what you are getting (nutrients and antioxidants vs. fat grams and sugar), it is easier to make the decision that you know will benefit you most. Trust the quality of the food you eat, and suddenly your relationship with it becomes honest and true.



I hope you enjoyed getting to know The Wildflower Chef a little more and the work that she does, I know I did. Keep a lookout for The Wildflower Chef and Lisa Catherine Coaching as we hope to team up in the future and offer services packed with healthy options for you to live the healthiest and happiest life you can.



Lisa Catherine


To stay updated with the happenings of The Wildflower Chef, here are some links that may be helpful:

Chef Emily Scott posts weekly food inspiration, recipes, and tips on her blog, found here:

Or, sign up for tips and recipes mailed right to your inbox, plus a free Plant-Based Meal Guide by signing up here:

The Wildflower Chef provides organic meal delivery in Chester County, PA and surrounding areas:

The Wildflower Chef also offers a guided Seasonal Meal Planning Program to assist home cooks in preparing healthful meals, with wholesome ingredients, right at home:






Food For Thought: Tips on How to Pack a Healthy Lunch for Your Kid

It is that time again. The kids are getting ready to go off to school. I am sure you have been busy with back to school shopping but have you thought at all about what to pack your kids for lunch? Probably not.  It may seem like such a minuscule detail but lunch is a HUGE component to your child’s school day. So many children’s lunches are unbalanced and packed with sugar laden foods. Studies have shown that an unbalanced diet leads to behavior problems and that sugar plays a crucial role in acting out and lack of concentration in school.

Now you are probably asking, “what is considered a balanced lunch?”. Your child’s lunch should consist of a food item from each food group. I have come up with a list of healthy lunch foods that your children will love in each food category.



When choosing meat proteins, I recommend always buying organic. I know that organic is expensive; however, there are a list of foods that I always buy organic. Those consist of meat, eggs and the dirty dozen. Under USDA regulations, all organic livestock must be fed a diet free from synthetic pesticides, fertilizers or other chemicals that could potentially cause a great deal of damage to our health. 

  • Meat protein- Be careful of lunch meat. Check the ingredients on all lunch meat before purchasing. If you don’t know what an ingredient is, don’t buy it. Also, watch out for any added sugar!
    • Tip: use grilled chicken (leftovers are great!) instead of lunch meat
  • Hard boiled eggs
  • Nuts (if the school allows)
  •  Tuna fish
  •  Beans


Whole Grains

Always choose whole grain or whole wheat breads. Whole grain breads are not as refined and processed as white bread, providing more essential nutrients for the body.

  • Ezekiel sprouted bread, English muffins, wraps.
  • 100% whole wheat wraps or pita pockets.
  • Wheat alternatives such as rice wraps.


Fruits and Vegetables

  • Try to buy fresh and local fruits and vegetables if you can. I go to my local farmer’s market once a week.
  • Typically, children like fruits more than vegetables because they are sweeter. If this is how it is in your house, try giving them sweet vegetables such as carrots, sweet potatoes, sweet peppers, or corn.
  • If your kids like salads, throw a salad in their lunch once in a while.


Dairy (optional)

  • Cottage cheese
  • String cheese
  • Low sugar yogurt- BE CAREFUL with yogurt. Many yogurts have a ton of added sugar! Look for “unsweetened” on the labels. Tip: If a yogurt is a certain flavor 99% of the time it has added sugar.


Sweets (not recommended)

If your child just loves cookies and wants a sweet treat, make your own healthier cookies and freeze them for a tasty surprise once in a while ( Nutty Choc-Chip cookie recipe).



Additional advice and recipes:

  • Pack a piece of fruit or sweet vegetable instead of sugar rich snacks. Almonds are also a great snack and packed with protein and healthy fats to keep them full and not craving sugar.


  • Pack a water bottle instead of juice or soda.



  • Use avocado or hummus instead of mayonnaise or cheese for sandwiches.


  • Popcorn tossed with cinnamon is a great alternative to a sweet snack.


  • If you kids loved what you had for dinner the night before, pack the leftovers for lunch the next day. There is nothing wrong with that! As long as it is healthy.


  • Rice cakes with Almond or Peanut butter (no added sugar).


  • My Favorite Snack Growing up: Ants on a log. Almond or Peanut butter smeared on a celery stick with raisins or dark chocolate chips (ants) on the nut butter.


  • Cut up carrots, celery, sweet peppers, broccoli or cauliflower and pack a dip such as guacamole, salsa, hummus, or black bean dip.



One last food for thought: Remember that you are not the person eating this lunch. You can pack a super healthy lunch but if they don’t like the food, they won’t eat it. Have your children help pack their lunch with you. It is a great way to bond with them and they will be more likely to eat their lunch if they helped make it. Have fun with it! Get creative! Ask them what they would like and offer them healthy choices.


Have a safe, fun and healthy school year!


Until next time!