Mindful Eating Through The Holidays: Finding Dietary Balance

High Calorie Holiday Foods: Know The Numbers.
Many of the high-calorie foods on the holiday table, are also high in fat, sodium (salt), sugar, and simple carbohydrates—all of which can leave us feeling sluggish, anxious or even irritable. Having a little knowledge about the worst offenders can help us to make healthier holiday choices!

Don’t Tip the Scale: Some Hints For Health(ier) Eating Through the Holiday Season:
1. When possible, eat fresh foods, not packaged.
2. Eat a health snack, like a small apple or 10 almonds before the meal, to minimize hunger and the risk of overeating.
3. Say yes to your favorites, but in moderation—i.e. a small slice of pie versus a large one. Say no to those you don’t absolutely love!
4. Eat slowly to avoid overeat-ing!
5. Take a walk after dinner to aid digestion and give your stomach a break.

Sources for this month’s newsletter: have been taken from an online search engine that used AI generated data. All figures are approximations and may vary by brand, portion size, etc…

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.

Boost Your Immune System, Boost Your Mental Health!
A strong immune system helps us fight illness and stay healthy. A growing body of research is showing that there is a strong correlation between immune system health and mental health. Not only does our immune system impact our physical and mental health, but our physical and mental health, in turn, affect our immune system! There is a bi-directional relationship.
While the exact relationship between these two systems is not yet fully understood, it can be said with certainty that boosting your immune system will help you to feel better, physically and psychologically!
Continue reading this month’s newsletter for more information on immunity and mental health.

Depression, Anxiety and Immunity
Studies over the last few decades have provided sufficient evidence pointing to similarities and overlaps between the immune and emotional responses.
High stress levels can cause depression and anxiety, which may lead to higher levels of systemic inflammation. In the long-term, sustained, high levels of inflammation can translate into an overworked, over-tired immune system that can’t properly protect you.
Adjusting your diet is just one way you can help boost your immune health (along with getting enough sleep, stress reduction and hydration). Be sure to eat a balanced diet of fruit, protein, grains and vitamins to help keep your immune system running smoothly.

Foods that boost the immune system:

• Berries
• Fish oil
• Leafy greens
• Nuts and seeds
• Spices
• Citrus fruits
• Poultry
• Brightly colored vegetables

What Are Micronutrients and Why Are They Important to Mental Health?
According to the World Health Organization, micronutrients are vitamins and minerals needed by the body to perform a range of functions, including enabling the body to produce enzymes, hormones and other substances needed for normal growth and development. While the body needs only small amounts of these micronutrients, their role in maintaining physical and mental health is critical. Deficiency in any of them can cause severe and even life-threatening conditions, as well as increase the risk of developing or exacerbating symptoms of depression, anxiety and cognitive impairment. Micronutrients believed to impact mood and brain functioning include: Omega-3 and N-3 essential fatty acids, Vitamin B, Vitamin B-12, Vitamin C, Vitamin D, and Vitamin E, Magnesium, Zinc, Potassium.
Continue reading this month’s newsletter for more information on micronutrients and their impact on emotional health.

Omega-3 Essential Fatty Acids
Research shows that increasing essential fatty acids has an effect on the prevention and treatment of anxiety and depression. Omega-3 can optimize mood and cognitive func-tion. Foods Rich in Omega-23 Fatty include: fish, chia seeds, walnuts, seeds, seaweed, and olive oil.

Vitamin B-12
Vitamin B-12 is a critical brain nutrient necessary for the production of Serotonin (mood stabilizing chemical), and may prevent the loss of neurons. Foods rich in this micronutrient include: liver, shellfish, crab, fermented cheese, eggs, and tofu.

Vitamin B
Vitamin B produces energy needed to develop new brain cells. Foods rich in this micronutrient include: Salmon, leafy greens, liver, eggs, oysters, legumes, turkey, chicken, and yogurt.

Vitamin C
Crucial to cognitive performance. Helps the maturation of neurons and the formulation of the myelin sheath that protects neurons and speeds impulse transmission. Foods rich in this micronutrient include: citrus fruit, peppers, strawberries and broccoli.

Vitamin D
Helps support the growth of new brain cells and Serotonin production. Low levels of Vitamin D have been correlated to memory loss. Food rich in Vitamin D include: Salmon, sardines, tuna, egg yolks, and fortified dairy.

Vitamin E
An antioxidant that protects cells from the damage associated with oxidative stress. Foods rich in Vitamin E include: Sunflower seeds, almonds, peanuts, spinach, pumpkin, red bell pepper, plant-based oils.

Magnesium
Acts as a gateway for NMDA receptors, which are involved in healthy brain development. Foods rich in Magnesium include: Spinach, seeds, almonds, cashews, and peanuts.

Zinc
Maintains the integrity of DNA that helps the brain direct all cellular activities. Foods rich in Zinc include: Lamb, pumpkin seeds, grass-fed beef, chick peas, cashews, yogurt, & mushrooms.

Potassium
Acts as a “brake” for the central nervous system. Low Potassium levels contribute to anxiety, worry, restlessness. Foods rich in Potassium include: avocado, pineapple, dried apricots, tomatoes, potatoes, and melon.

Sources for this month’s Newsletter: https://www.who.int/health-topics/micronutrients#tab=tab_1   https://www.samhsa.gov/sites/default/files/vitamin-and-nutrients-handout.pdf

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.
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.

We are honored that Congressman Seth Moulton visited Greater Lynn Senior Services and Phoenix Food Hub at 8 Silsbee Street in Lynn to learn more about the variety of programs and services we offer that benefit people of all ages in Lynn and beyond. 

Congressman Moulton was joined by members of his team and by City of Lynn Mayor Jared Nicholson, City of Lynn Public Health Coordinator & Food Policy Council Chair Norris Guscott, GLSS CEO Kathryn Burns, GLSS Senior Director of Consumer Services Holly Jarrell-Marcinelli, and Jim Smith from Smith, Costello & Crawford. Thank you all for joining us!

Vitamin D: What It Is and Why It is Important For Mental Health!
Vitamin D is a nutrient our bodies need in order to build and maintain healthy bones. That's because  the body can only absorb calcium, the primary component of bone, when vitamin D is present. Vitamin D contains anti-inflammatory, antioxidant and neuroprotective properties. It  helps regulate several cellular functions in the body, such as supporting immune health, muscle function and brain cell activity.  And recent studies have shown that low vitamin D levels are associated with increased symptoms of depression and anxiety. 
Continue reading this month’s newsletter for more information on the important connection between Vitamin D and emotional health. 

Depression, Anxiety and Vitamin D
Depression and anxiety are mood disorders that affect health and subsequently, quality of life for millions of Americans, as well as individuals world-wide. Increasingly, the role between diet and mental health is being studied, with compelling findings. In recent years, the role of Vitamin D, specifically, has been examined.
According to the National Institutes of Health, studies have shown that low levels of Vitamin D can lead to oxidative stress and inflammation—both of which are involved in the physiological processes associated with anxiety and depression.
But many people don’t get the recommended daily intake of Vitamin D (which is 15 mcgs or 600 IUs). This may be because Vitamin D occurs naturally in only a few foods. In fact, it is estimated that most people get only 1/5th or 20% of their daily vitamin D intake from the foods they eat! The other 80% comes from absorption in the skin from sunlight and/or supplementation.
A simple blood test can detect deficiencies. Talk to your doctor if you think you think you might be deficient in Vitamin D.

Common Sources of Vitamin D
Vitamin D isn't naturally found in many foods, but it can be obtained from fortified milk, fortified cereal, and fatty fish such as salmon, mackerel and sardines. The body also makes vitamin D when direct sunlight converts a chemical in the skin into an active form of the vitamin (calciferol).
The amount of vitamin D our skin makes de-pends on many factors, including the time of day, season, latitude and skin pigmentation. Sun-screen, while important to prevent skin cancer, also can decrease vitamin D production. So it is important to be mindful of getting enough Vitamin D in your diet!

Foods Rich In Vitamin D
1. Fatty Fish (salmon, mackerel, tuna)
2. Mushrooms
3. Egg Yolks
4. Beef Liver
5. Fortified Dairy Products (milk, yogurt, cheese)
6. Fortified Orange Juice
7. Fortified Cereals

Sources for this month’s Newsletter: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9468237/, https://nutritionsource.hsph.harvard.edu/vitamin-d/, https://www.mayoclinic.org/drugs-supplements-vitamin-d/art-20363792, https://www.verywellhealth.com/foods-rich-in-vitamin-d-8348470

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.

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.