Healthy Eating For Healthy Mental with Chef Patrick

I chose this dish for the omega-3 fish oil that is in the salmon that is good for mental health and docosahexaenoic acid which are well known for their heart health and skin benefits. However, fish oil also has an incredible impact on the brain, especially when it comes to mild memory loss and depression. When we consume whole grain and beans and green vegetable such as a black kale is good to improve mental health and memory.
Heirloom tomato and avocado multigrain toast
1 slice multigrain bread
1 heirloom tomato
1 avocado
Candid Walnut
Fresh basil
Salt and pepper
Brush the multigrain bread with a little bit of olive oil sprinkle salt and pepper. Put it in your oven or toaster to toast just a little bit, once plated then put your crushed avocado on the toast, dice the heirloom tomato and put it on top of avocado, not too much salt and pepper, then and candied walnut along with two fresh basil leaves and enjoy.
Jerk salmon
8 ounce portion salmon (skin on)
Sprinkle salt and pepper to taste
1 ounce walkerswood jerk seasoning
1 ounce olive oil
Marinate your salmon with salt and pepper and olive oil. Then rub the jerk seasoning all over the salmon put inside a refrigerator to marinate for 1 hour, remove from refrigerator and put on your grill at medium 3 minutes on both sides until cook medium. if you don’t have a grill do it in the skillet on your stove and cook medium on both sides.
Black eyed peas and kale
1 lb. black eyed peas (dry)
2 Tbsp olive oil
1 onion
3 cloves garlic
1/2 bunch celery
1 tsp oregano
1/2 Tbsp smoked paprika
1/4 tsp cayenne pepper
Freshly cracked pepper
1 bay leaf
6 cups vegetable broth
12 oz. black kale
The night before, place the black eyed peas in a large bowl or container and fill with cool water (there should be at least three times as much water as peas). Allow the peas to soak overnight in the refrigerator.
When you’re ready to begin cooking, add the olive oil to a large pot. Dice the onion, mince the garlic, and slice the celery. Add the onion, garlic, and celery to the pot and sauté over medium heat until the onions are transparent. Drain the soaked peas in a colander and rinse them with cool water. Add the rinsed peas to the pot with the vegetables. Also add the oregano, smoked paprika, cayenne pepper, some freshly cracked pepper (about 20 cranks of a pepper mill), bay leaf, and vegetable broth. Stir to combine. Add a lid to the pot, turn the heat up to high, and bring the pot to a boil. Once it reaches a boil, turn the heat down to low, and allow it to simmer for 1 hour. After one hour of simmering, the black eyed peas should be tender. Add the greens to the pot and stir them in until wilted. Smash some of the peas against the side of the pot as you stir to help thicken the liquid. Turn the heat up to medium to bring the pot back up to a simmer, and allow the peas and greens to simmer for 30 minutes more, without a lid. After simmering for 30 minutes, the greens should be tender and the peas should have broken down further and thickened the liquid even more. Taste the peas and add salt to your liking (I added about 3/4 tsp, but the amount needed will depend on the salt content of your vegetable broth).

About Chef Patrick
Chef Wenford Patrick Simpson is notorious for his flavorful fusion of Caribbean spices and American Southern cooking with a unique flair. The Jamaican born culinary talent kick started his professional career as a high school intern at Club Caribbean hotel where he was offered a job immediately after graduating and soon after he worked in kitchens all over the island, predominantly at resorts. Since then, he has relocated to the United States and has been affiliated with upscale hotspots BB King’s in New York City, Highline Ballroom Blue Note, as well as Sony Hall, and has cooked for some very famous names including former presidents Bill Clinton and Barack Obama.

Chef Patrick faced many struggles related to food scarcity as a youth, and this time in his life led to a great appreciation for spices in general and inspired him to make a line of cooking flavorings and other accessories. As a brand ambassador for Walkerswood Caribbean Foods, the chef has had the opportunity to travel and network. Not only can he throw down in the kitchen, Chef Patrick also specializes in ice sculpture carving, culinary writing, and in the spotlight as host of TEMPO network’s Cook-Up with Chef Patrick. His expanding empire includes a world-renowned motivational tour to schools, colleges, and career institutes to speak to the youth and students of all ages, plus plans for a culinary school to launch in Jamaica in February 2019.

Healthy Eating For Healthy Mental with Chef India Fiasco

Salmon with Spinach and Brown Rice
Under 15 Minute Meal
Makes: 4-6 Servings
Eating healthy plays a major role in mental health. A healthy diet not only creates a longer lifespan but also helps how you mentally function on a day-to-day basis. Eating healthy can be a big challenge to many, but it is a vital aspect of our overall mental and physical health. For example, a single three-ounce serving of wild salmon has more omega-3 fatty acids than just about any other type of seafood. Furthermore, omega-3 fatty acids can help stabilize your mood and even make you more agreeable. Research has proven that Omega 3s also help reduce the risk of heart disease. In the near future we have to take accountability of what we are feeding our mind, body and soul and use that to teach others on how to live a healthy lifestyle.

1 Wild Caught Salmon, cut into filets

2 Tsp of Organic Olive Oil

1 Minced Garlic Clove

¼ Tsp Salt

¼ Tsp Pepper

1 Tsp Parsley

2 Tsp Lemon Juice

1 Pack of Fresh Spinach

1 Box of Brown Rice

Lemon & Lime Wedges


1. Preheat Oven (350).

2. Rub salmon filets with 2 tsp oil; sprinkle with seasonings listed. Place salmon on a baking tray that has non-stick oil drizzled on pan. Once placed on pain, pour the 2 tsp of lemon juice. Place the salmon in the oven and let bake for about 10-15 minutes or until the fish begins to flake easily with a fork.
3. In a large skillet, heat remaining oil over medium heat. Add garlic; cook for about 15-30 seconds. Stir in spinach until wilted. Add salt and pepper and squeeze the lemon wedges over the mixture.
4. In a saucepan, bring water to boil. Add rice and cook.
About Chef India
20 year old, India Williams,  never could have imagined going to the doctor one day and shorty after coming back in for her test results, she was diagnosed with Transverse Myelitis. She got it from a vaccine given to her  from a previous doctor, who injected her wrong. She was paralyzed for 4 months and now 3 years later she has to be tested for multiple sclerosis. However, India has not let this get her down!
While , she was being aided with gaining her strength back, India taught herself how to cook and built a amazing clientele while in college. She also realized how much money her parents were giving the school for meal plans and knew cooking at home would be a more cost friendly alternative. Creating meal plans, created a huge clientele while paying her way through college to be a pilot.
Now, adding “Chef India Fiasco” , to her name, this amazing self-taught, 20 year old culinary chef working her way to the top as a college student, one dish at a time. 

Chance The Rapper Donates $1Million To Improve Mental Health Services in Chicago

The conversation of mental health is slowly making its way into mainstream media, with more celebrities doing their part to break the stigma attached to it. Music artist Chance the Rapper has pledged $1Million to the mental health services in Chicago, reported by ABC 7 Chicago. He made the announcement during his second annual summit for his non profit organization SocialWorks , which was live streamed during Twitter.
Called “My State of Mind,” the initiative will serve as a mental health resource for Chicagoans. “We need a new space to get information on how they feel and where they can go,” the rapper stated. No stranger to giving back to his community, Chance also donated $1 million to the Chicago Public Schools last year. “This year, 20 more schools will get $100K,” Chance said. “We will be upping the game in terms of equity, in terms of what is rightfully yours. Principals, teachers, we got your back.”
Mental health is one of the least talked about topics, but one of the most important for our society to start embracing.

Relationships Don’t Take Depression/Anxiety Away – Part 3

Written by Dominique Bancey

This may be the last part in the series. As I said in part 1, this hits hard, so I have a whole lot to say on this topic, not just from personal experiences but from multiple observations.

Let me just say this… People are not charity cases.

Too many times I notice individuals who are oh so happy to be in relationships or be friends with persons who have some form of mental illness because they want to ‘save’ them. It’s not fair to the individual for you to see them as someone you can save. You’re going to go to them with these fake promises to give them all this love and affection when in truth and in fact, you just want to try and fix them.

Then, when you realize you actually can’t fix them, you just leave.

That, breaks their heart, but you won’t care about that because all you cared about was trying to fix them as though they were some form of patient and you’re the mad scientist running all the tests. Having a mental illness isn’t something to play around with. People are already going through enough by just having one, they don’t need an individual coming around only to make them feel worse about themselves.

Some persons even have the nerve to blame these individuals for being ‘unfixable’. They’ll leave and blame them. How do you think this is going to affect how they think about themselves now?

If you genuinely want to help them, then do so, but don’t rush them. You can’t say you care and you’re willing to help, yet when things are getting bad for them again, you want to get frustrated and blame them for it.

Don’t blame them for something they can’t control. Stop seeing them as charity cases.

Until next time.

Michelle Williams Lands New Reality Show on OWN

Written By Aysha Chaudhry

Michelle Williams is ready to open up about her life and relationship on her upcoming reality show. But, maybe more importantly, the series will also showcase her journey through mental health issues and working toward bettering herself.

The singer’s reality show, which will premiere on OWN Network, is titled Chad Loves Michelle. The soon-to-be married couple are not only the stars of the show, but also are co-executive producers.

Since Williams and her fiancé Chad Johnson, who is a pastor and professional sports chaplain, have had most of their relationship be one over long distance, the show will highlight their intensive couples counseling to prepare them for married life. It will also tackle Williams’s battle with overcoming depression.


Congrats to Michelle and we can’t wait to watch!

Relationships Don’t Take Depression/Anxiety Away – Part 2

Written by Dominique Bancey

Of course I had to live up to what I said I would do so part 2 is here. In this article, however, I will be switching the perspective. Now I want to discuss the individuals who are suffering with depression/anxiety, and actually believe that a partner or friend can actually save them. 

I’ve seen this way too many times and honestly, I used to be one of those ignorant persons as well. Up until not so recently when I realized that I can’t expect someone else to save me when they don’t even know what exactly I’m going through. It reminds me of a line from a poem I wrote that said, “How can I expect someone who doesn’t even know how to swim, to save me from drowning?”

When someone enters your life, they don’t do so to save you, they do so to offer companionship, among many other things that aren’t necessary to be brought up at this current moment. Having that expectation for them to save you is extremely unfair to that individual. That puts a strain on them and gives them additional stress that they never had to worry about before. 

Why do that to someone you love and care about?

The most they can do, is listen and understand and be there for you as much as you allow them to, but they will NEVER be able to save you, that’s impossible. They may be able to help you to save yourself, but for them to be the one saving you? NOPE. 

This is a common reason as to why some relationships end.There is that expectation that they should be able to save you from this depression or ‘fix’ you so when that doesn’t happen, they feel like they’ve failed, you (without even realizing it) begin to blame them, even though none of it is their fault. 

You have to realize that they stick around because they love you, not because they want to save you.

Until next time.

Relationships Don’t Take Depression/Anxiety Away – Part 1


Written by Dominique Bancey

This topic in itself hits me so hard which is why I put part 1 because I know for a fact that I’m going to have a lot to say that I don’t want to have to summarize into a single article.

First off, there are plenty of angles this article could go into, and also could be seen from.

I want to start this off with the perspective from partners/friends who believe that someone should ‘feel better’ because they are in that person’s life.

Some of you may have read that and are genuinely shocked that people are like that, but trust me, I’ve experienced it firsthand, along with just observing from the outside. Relationships are referring to both romantic and platonic.

Many times when a person becomes involved with someone who has depression or anxiety, they assume that because they are in that person’s life, the individual should automatically feel better about themselves. Overall, even individuals who do not suffer from a mental illness still suffer from bad times while in relationships, so why should it be any different? A common phrase or sentence that pops up when the person is going through a depressive episode tends to be, “Oh so I don’t make you happy anymore?”

Let’s dig deeper into this question – “Oh so I don’t make you happy anymore?”

Happiness, comes from within. Someone may contribute to another person’s happiness or cause them to make them happier than they already are but true happiness, is a trait that can only come from within. A depressive episode causes this individual to go through extreme sadness, it doesn’t mean that what you do for and with them isn’t satisfying, it just means that their mental illness is taking over and the little things you’re doing have lost the fight with depression.

Being with someone or being friends with someone who has a mental illness can cause you to feel like you have one too. This doesn’t mean you do have one and you know exactly what they’re going through, it just means that you have to try to understand more, instead of assuming that they’ll feel better because you’re around.

Unfortunately part 1 has already come to an end, but most definitely stick around for part 2.

Until next time.


A Close Encounter with Death- How I Helped My Friend Through Her Mental Illness

Written by Dominique Bancey

This story is not entirely mine, it belongs to an extremely close friend of mine (a best friend almost). She doesn’t even know I’m writing about it, but I’ve decided to share it so many of you can be aware of what I meant when I said that even if you don’t suffer from a mental illness, having someone around you who does, can make you feel like you do too. Now, even though I do suffer from them, if she was having bad times during my good times,  then it would be like I was having them too. 

Let me explain…

There are multiples occasions I could tell you about, but I’ll stick with the most recent one. Our friendship isn’t the type where we need to talk to each other all day every single day. We would check in on each other every now and then and then there would be moments where we spoke nonstop. This particular time, she let it be clear to me that she wasn’t okay and she didn’t want to talk to anyone. Even though I love and care about her, I knew I had to respect her wishes.

So what did I do?

I replied to her message and said, “Sigh, okay love. If your mind changes and you need someone, I’ll be here. I may message you every now and then, I don’t expect a response though.”

One of the most important things you have to do, is respect someone and their wishes. 

I kept my promise. I messaged her after that, letting her know that I miss her and I love her and I hope she’s doing okay. At this point, my heart couldn’t stop racing and I couldn’t stop worrying, but it would make no sense for me to try to call her or blow up her phone too much because at the end of the day, she had a wish, and I had to respect it. 

Eventually a few days later, she messaged me back and she let me know just how much she appreciated my messages. Something that may seem so small, is such a huge thing to someone in need. 

Until next time. 

4 Common Misconceptions about Depression

Written by Dominique Bancey-Dominique Bancey is the writer of our new column The Thought Banc, where she writes on all things mental health and black culture.

There are many things people say about depression that just simply isn’t true. I will be naming a few and giving a few short explanations about why they are indeed misconceptions

Depression is a weakness

Depression isn’t picky. It doesn’t look for the person who has just been kicked out, or just got fired, it’s a condition and it doesn’t care who you are, or how strong/weak you are. Having depression doesn’t lessen your strength. 

Depression = Sadness

This is one of the most common misconceptions honestly. Especially in today’s society, many individuals go through terrible periods in their life that is filled with immense sadness yet they say, “Oh I’m so depressed.” Feeling down and being depressed are two different things. Depression can be brought on by feelings of sadness, but feeling down doesn’t last as long as an episode of depression.

Everyone who has depression experiences it the same

After all, depression is a mental illness, there is no way everyone with it is going to experience it the same. When you and your friend have a cold, you may have similar symptoms, but the both of you aren’t going to experience it the exact same way, and that’s the same with depression and any other mental illness. It causes different people to react or to feel different ways. 

Depression is all in your head

This is definitely a very popular one. Someone with depression can’t just shut it off or ‘suck it up’. Persons from the outside only see the emotional side of depression where you may be acting different or doing things differently, but they don’t see how it physically affects you. So they automatically assume that it’s a feeling you can easily control. They don’t realize that it’s not a light switch you can turn on or off, that’s not how it works

Unfortunately, there are plenty of other misconceptions about depression, but hopefully these will be understood by you and you will share it with others. 

Until next time.

How I Use Art to Cope with Depression & Anxiety

Written by Dominique Bancey– Dominique Bancey is the writer of our new column The Thought Banc, where she writes on all things mental health and black culture.

Many persons I know who deal with depression, anxiety, or both, often say that they’re not sure what their coping mechanisms should be. Often times they can only think of bad coping mechanisms such as, drinking, smoking, or causing self harm to themselves. However, there are better things you can do to cope. Mine, happens to be writing.

Art overall is a huge thing for me. Though writing is my go to artform, sometimes I draw abstract pieces as well. Doing these tend to get my mind off of my own thoughts. I’m forced to simply focus on how I went this poem or drawing to go, so I have no time or space in my mind to be consumed by the negative thoughts that linger.

Many times it’s difficult to stay motivated to actually produce a piece of art. This is something I notice a lot of creators have issues with as well. For me, poetry is a routine, it comes natural. Whenever I feel down, I immediately grab my laptop, phone, or pen and paper. It took time, lots of it, and lots of practice as well. When I just began writing as a coping mechanism, I found it hard to completely focus on just that. But now, I don’t even have to think about it.

Let me tell you, all you have to do, is train yourself. But how should you do that?

It’s more simple than it may seem honestly. When you’re not even dealing with negative thoughts, you should write. Sometimes there is a lack of inspiration, but what I do is this – always keep a list of topics/potential titles to write about. That way, when you’re lacking inspiration, you can look at your list and you may have an idea to actually write on something you once saw.

When you train yourself to constantly write, it will come to you as a natural thing to do regularly, whether you’re feeling down or not.

Your coping mechanism may not be the same as mine, but the thought process behind it is the same. Hopefully what works for me, could possibly work for you. If you wish to discuss it, you can send me a dm on Instagram (@dom.thepoet).

Until next time.