The Skinny on Sugar; the good, the bad and the case for moderation! 

Many people celebrate connection, friendship and love relationships with Valentine’s Day sweets. In moderation this is fine for most people. But did you know that too much added sugar (sugar that is not naturally occurring in foods), can lead to low mood, brain fog and even depression? This month’s Food and Thought Newsletter is dedicated to exploring the healthy (and less-healthy) sources of sugar and their impact on emotional health, as well as giving you some practical tips to decrease the amount of added sugar in your diet.

Do We Need Sugar to Survive? Yes, But…. What Type and How Much We Eat Matters…. A Lot!

Sugar is a form of carbohydrate, which the body needs for its preferred source of fuel. The body breaks down all carbohydrates into glucose, which enters the bloodstream and acts as a source of energy. Some sugars, such as glucose, fructose, and lactose, occur naturally in foods and drinks, while others do not. Added sugars refer to any sugars in foods that are NOT naturally occurring, such as sugar in baked goods. According to the American Hearth Association, the body does not need any form of added sugar to function healthily. Eating too much sugar can have an impact on your mental
health and cause issues in your daily life including sugar addiction, inflammation and depression.

How Much Is Too Much?

The American Heart Association recommends a maximum daily added sugar intakes of no more than 10% of calorie intake (less than 36g or 9 teaspoons for males and less than 25g, or 6 teaspoons, for females). Children aged 2–18 years should have less than 25g a day. Studies show, however, that adults are consuming roughly 77 g of added sugar each day, which is more than three times the recommended daily intake for females. Meanwhile, children are consuming close to 81 g each day.

Tips For Cutting Back on Sugar:

1. When thirsty, replace sugary drinks like sodas with water.
2. Reduce the amount of sugar you add to foods like pancakes,
cereal, tea, and coffee. Start by cutting the amount
of sugar by half and gradually reduce it from there.
3. Use fresh or dried fruit in cereal instead of sugar.
4. Reduce the amount of non-nutritive sweeteners.
(Sweet’N Low, Splenda, Equal.)
5. Eat foods that contain natural sweeteners like fruit. If
canned, purchase fruit in water or natural fruit juices and
not syrup.
6. Read nutrition labels and avoid foods with high sugar
content.

The Food and Thought Program works to promote awareness and
provide short term counselling around the important link between.
nutrition and emotional health. For more information or for a referral
to the program, please contact the Food and Thought Program
at 781-599-0110.

This work is supported by the Beverly and Addison Gilbert Hospital Community Benefits Community Grant Program and the Essex
County Community Foundation Behavioral Health Partnership Grant.

Making (and Keeping) New Year’s Resolutions!
The end of the year is, for many, a time for reflection on the past and for aspirations for the future. Many people make resolutions for healthier choices in the new year. However, researchers suggest that only 9% of Americans that make resolutions complete them. There are many reasons for this and this issue of Food and Thought would like to address them and help you to make—and keep—your New Year’s resolutions.

Making New Year’s Resolutions that Last
There are several reasons why New Year’s resolu-tions don’t last beyond a few months (or in some cas-es, a few days!). These can include setting goals that are not meaningful, unexpected obstacles occur, goals are not measurable or are too vague, or lack of accountability. So, to make your New Year’s resolu-tions more likely to stick, keep these simple recom-mendations in mind as you set your own goals for 2024.
1. Choose something meaningful..
2. Set very specific goals.
3. Have a clear plan for your resolution.
4. Keep it simple.
5. Choose something new; don’t repeat past efforts.
6. Identify your support system to help you be accounta-ble.
7. Give your resolution time to be-come a habit.

Making small changes can bring big rewards.
Keep Your 'Eat Better' New Year's Resolution With These Helpful Tips.

1. Make time for breakfast; start the day with yogurt, fruit or whole-grain cereal with low-fat milk.
2. Don’t skip any meals or snacks; fruit & nuts are healthy choices.
3. Include a total of 30 minutes of activity every day; 10 minutes here and there goes a long way.
4. Drink fewer sodas and other sweetened drinks, like iced tea.
5. Meet your goal. Aim to eat at least five servings of fruits and vegetables every day.
6. Buy pre-cut fruits and vegetables. Convenience makes you more likely to choose them when you're hungry.
7. Pack healthy snacks. Save time and money by bringing snacks like hummus, yogurt, cut-up veggies, and string cheese to work, school, or other activities.
8. Upgrade your salad. Add whole grains to boost the fiber, so you'll feel full.
9. Fix pasta dishes with veggies and lean protein (like canned tiny shrimp, tuna canned in water, precooked chicken breast, or soy crumbles)
10. Go for variety. Eat a variety of fruits & veggies.

Eating Healthy for the Holidays (& Loving It!)
The holiday season is a time for celebration and spending time with loved ones, and for many it involves gathering together for a shared meal. The temptation to overindulge can be strong, especially with the desserts, holiday beverages, and extra carbohydrate load many of these gatherings include. Did you know that consuming just 200 extra calories a day, consistently, can result in weight gain of two to six extra pounds—just over the holidays! But this doesn’t have to happen. Continue reading this month’s newsletter for some tips that can help you stay healthy and trim while also enjoying those special foods and family favorites!

Twelve Tips to Stay on Track With Healthy Eating This Holiday Season
1. Pace yourself. Don’t eat everything at every gathering. Choose your calories carefully, prioritizing the foods you love most.
2. Pause before taking seconds. It take several minutes for your brain to register that your stomach is full. Take a 10 minute pause before going in for seconds. You may find that you are full or only want a small second portion.
3. Distance helps the heart stay healthy. Don’t stand next to the food table. That makes it harder to mindlessly reach for food as you talk.
4. Don’t go out with an empty tank. Before setting out for a party, eat a small, healthy snack so you don’t arrive famished. An apple or handful of nuts is a great choice.
5. Drink to your health. Limit high calorie beverages such as egg nog (up to 500 calories per glass), wine and beer (125-200 calories per serving). Alternate with a glass of water.
6. Avoid alcohol on an empty stomach. Alcohol increases your appetite and decreases your ability to control what you eat.
7. Keep moving. If you're at a party, dancing is a fun way to burn off calories. If you are at a family gathering, suggest a walk before the feast or even between dinner and dessert. Get up and stretch or take the stairs whenever possible.
8. Make room for veggies. At meals and parties, don’t ignore fruits and vegetables. They make great snacks and even better side or main dishes — unless they’re slathered with creamy sauces or butter.
9. Be buffet savvy. Check out all the options before putting anything on your plate. You may be less inclined to pile on items one after another.
10. Don’t shop hungry. Eat before you go shopping so the scent of baked goods and fast food don’t tempt you.
Cook from (and for) the heart. To show family and friends that you really care about them, try recipes that use less butter, cream, lard, vegetable shortening, and other ingredients rich in saturated fats. Prepare turkey or fish instead of red meat.
Pay attention to what really matters. Although food is an integral part of the holidays, put the focus on family and friends, laughter and cheer. If balance and moderation are your usual guides, it’s okay to indulge or overeat once in a while. https://www.health.harvard.edu/blog/12-tips-for-holiday-eating-201212242506

The Food and Thought Program works to promote awareness and provide short term counselling around the important link be-tween. nutrition and emotional health. For more information or for a referral to the program, please contact the Food and Thought Program at 781-599-0110.

This work is supported by the Beverly and Addison Gilbert Hospital Community Benefits Community Grant Program and the Essex County Community Foundation Behavioral Health Partnership Grant.

Avoid the Post-Meal Crash This Thanksgiving
Thanksgiving is a time for gathering with loved ones and enjoying a meal in gratitude with one another. It may involve old family recipes handed down through generations, or it may involve trying new recipes to add a modern flair to old traditions. Whatever kind of meal you enjoy on Thanksgiving, you may find yourself feeling bloated, tired or edgy afterwards. There are several reasons for this, including the kinds of foods we tend to eat during the holidays, and the amounts of them — which can be more than twice what we would normally eat in one sitting! Continue reading for more information about how our bodies respond to foods rich in calories, fats and carbohydrates, and for some tips on how to enjoy your Thanksgiving meal without the unpleasant after-effects!

Size (of the meal) Matters.
When we eat a large meal, our stomachs must expand to handle the extra content. This can lead to feelings of physi-cal discomfort. Then the body begins to digest the foods, and those high in starches get converted into glucose (sugar), leading to spikes and eventual drops in glucose levels. This can lead to an initial energy boost, followed by a mood and energy “crash” and feelings of bloating, heartburn and even headaches. Cholesterol markers, blood pressure and fluid retention may also increase as your body processes fats and salt. Keeping the size of your meal in check can go a long way toward avoiding these problems.

Avoid the sugar rush (and crash).
The sugar high is all fun and games until the resulting “crash” affects the quality of your (holi)day. The term re-fers to a sudden drop in energy levels after consuming large amounts of carbohydrates (especially simple carbohydrates, such as desserts). Alt-hough the human body needs sugar, it also needs the amount of sugar to remain at a consistent level. When the body has more sugar than it’s used to, it rapidly produces insulin in an attempt to keep the levels consistent. This causes blood glucose to decrease, resulting in a sudden drop in ener-gy levels. This is known as hypoglycemia (a.k.a. a sugar crash). Common symptoms include fatigue, irritability, anxiety, difficulty concentrating, shaki-ness. For people with diabetes, the symptoms can be more severe such as loss of consciousness, seizure or coma. https://news.sanfordhealth.org/healthy-living/sugar-crash-effects/

5 tips for a Healthier Thanksgiving
1. Eat breakfast When you skip meals, by the time dinner rolls around, you’re so hungry that you end up overeating and feeling uncom-fortable.
2. Stay Hydrated Water will help flush out excess sodium from your body and alleviate bloating. Drinking enough water can also help you feel more alert and energized.
3. Try a Healthy New Recipe Adding a big salad or veggie-filled soup is another way to broaden the nutrient profile of your selections.
4. Slow Down and Savor Just by eating slower, you'll consume fewer calories.
5. Start an Active Family Tradition When the Thanksgiving feast is over, adding a walk to your family tradition can be a great way to close out the holiday. https://www.verywellfit.com/how-to-have-a-healthier-thanksgiving-3495509

The Food and Thought Program works to promote awareness and provide short term counselling around the important link be-tween. nutrition and emotional health. For more information or for a referral to the program, please contact the Food and Thought Program at 781-599-0110.

This work is supported by the Beverly and Addison Gilbert Hospital Community Benefits Community Grant Program and the Essex County Community Foundation Behavioral Health Partnership Grant.

Shorter Days Could Impact Your Mental Health Vitamin D is as vital for mental health as it is essential for physical health. During fall and winter months, when days are shorter, many people experience depression-like symptoms. This is believed to be at least partly due to lack of sun exposure—and lack of Vitamin D absorption into the skin. Research has shown that vitamin D, which is found in some foods and in the ultraviolet light from the sun, may play an important role in regulating mood and decreasing the risk of depression. According to the National Institutes of Health website, those groups who are at risk for vitamin D deficiency include the elderly, adolescents, obese individuals, and those with chronic illnesses, such as diabetes. These are the same groups that have also been reported to be at risk for depression. https://www.hsph.harvard.edu/nutritionsource/vitamin-d/

Foods Rich in Vitamin D
Few foods are naturally rich in vitamin D3. The best sources are the flesh of fatty fish and fish liver oils. Smaller amounts are found in egg yolks, cheese, and beef liver. Certain mushrooms contain some vitamin D2; in addition some commercially sold mushrooms contain higher amounts of D2 due to intentionally being exposed to high amounts of ultraviolet light. Many foods and supplements are fortified with vitamin D like dairy prod-ucts and cereals.
https://www.hsph.harvard.edu/nutritionsource/vitamin-d/

Depression, SAD and Diet
Seasonal depression, more formally known as Seasonal Affective Disorder (SAD), is a common mood disorder characterized by low energy, hope-lessness, difficulty concentrating, and sleep problems that coincide with the change in seasons, according to the National Institute of Mental Health (NIMH). The cause of SAD is likely multifactorial, and may include imbal-ances in mood-regulating brain chemicals, as well as a lack of vitamin D (from less sunlight), and an overproduction of the sleep-regulating hor-mone melatonin.
https://www.everydayhealth.com/depression/the-best-foods-to-soothe-seasonal-depression/

The 10 Best Foods to Soothe Seasonal Depression:
1. Salmon and Rainbow Trout
2. Berries
3. Whole grain bread + protein
4. Green, black or white tea
5. Green leafy vegetables
6. Protein
7. Crab
8. Whole grain pasta
9. Dark Chocolate
10. Beans
https://www.everydayhealth.com/depression/the-best-foods-to-soothe-seasonal-depression/

The Food and Thought Program works to promote awareness and provide short term counselling around the important link be-tween. nutrition and emotional health. For more information or for a referral to the program, please contact the Food and Thought Program at 781-599-0110.

This work is supported by the Beverly and Addison Gilbert Hospital Community Benefits Community Grant Program and the Essex County Community Foundation Behavioral Health Partnership Grant.