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  Food and Thought newsletter - January 2026

  Multiple Benefits Of Eating More Whole Foods.
  For many of us, making changes to our eating patterns is a common New Year’s goal. For some it’s about improving health; for others, it’s about weight loss. But whatever your reason for trying to eat healthier, adding more whole foods to your diet can help you reach your goals.
  Whole foods are foods in their most natural state, minimally processed, and free from added sugars, fats, and preservatives. Whole foods include fresh fruits, vegetables, whole grains, legumes, nuts, and lean proteins. Whole foods offer rich nutrients, fiber, and antioxidants that support better digestion, weight management, and reduced risk of chronic diseases. So adding more of them and reducing processed foods in your diet, will help no matter what your nutritional goals may be! And with the new year upon us, there is no better time to start making positive changes!

  Whole Food Recipe of the Month
  - Sweet potatoes – 2 medium, peeled and diced into ½-inch cubes
  – Olive oil – 2 tbsp
  – Black beans – 1 (15-oz) can, drained and rinsed
  – Corn tortillas – 8
  – Avocado – 1, sliced
  – Lime – 1, cut into wedges
  – Salt – ½ tsp
  – Cumin – 1 tsp
  – Chili powder – 1 tsp
  1. Preheat your oven to 400°F and line a baking sheet with parchment paper.
  2. In a large bowl, toss the diced sweet potatoes with 1 tbsp of olive oil, ½ tsp of salt, 1 tsp of cumin, and 1 tsp of chili powder until evenly coated.
  3. Spread the seasoned sweet potatoes in a single layer on the prepared baking sheet.
  4. Roast the sweet potatoes in the preheated oven for 20-25 minutes, or until they are fork-tender and lightly browned around the edges.
  5. While the sweet potatoes are roasting, heat the remaining 1 tbsp of olive oil in a skillet over medium heat.
  6. Add the drained and rinsed black beans to the skillet and cook for 5-7 minutes, stirring occasionally, until they are warmed through and slightly softened.
  7. Warm the corn tortillas in a dry skillet over medium heat for 20-30 seconds per side.
  8. Assemble the tacos by placing a spoonful of roasted sweet potatoes and black beans onto each warmed tortilla.
  9. Top each taco with sliced avocado and a squeeze of fresh lime juice from the wedges.
  10. Serve immediately while warm.

  Tips For Adding Whole Foods To Your Diet
  How to Add Whole Foods
  Start with Swaps: Replace white bread with whole wheat, white rice with brown rice or quinoa, and sugary cereals with oatmeal.
  Embrace Fruits & Veggies: Aim for a rainbow of colors daily, adding a handful of spinach to smoothies or berries to yogurt.
  Choose Whole Grains: Opt for oats, barley, farro, and whole- grain pasta.
  Incorporate Lean Proteins: Include fish, chicken, beans, lentils, tofu, and eggs.
  Snack Smart: Grab nuts, seeds, or a piece of fruit instead of chips or cookies.
  Cook at Home: Prepare meals using fresh ingredients to control what goes in them.
  Shop the Perimeter: Focus on the fresh produce, dairy, and meat sections, as processed items are usually in the center aisles.
  What to Limit
  Processed Foods: Cut back on packaged snacks, sugary drinks, and fast food.
  Refined Carbs: Reduce white flour, white sugar, and similar items.
  Added Sugars & Unhealthy Oils: Be mindful of hidden sugars and trans fats.

  Sources for this month’s newsletter have been taken from: https://www.google.com/search?q=Adding+whole+foods+to+your+diet&sca_esv=07b4a2215fc3982c&source=hp&ei=1wpDaZrcA_if5NoPqa29iAw&iflsig=AOw8s4IAA
  AAAaUMY59d6uvIx-; https://goodhealthrecipes.com/whole-food-diet-recipes/

  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.

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  Food and Thought Newsletter - February 2024

  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.

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  Food and Thought Newsletter - February 2025

  Carbs: What Are They, and Should You Eat Them?
  Carbs, or Carbohydrates are one of the three important macronutrients that our bodies need to function properly (the other two are protein and fat). One of the primary purposes of carbohydrates in our diet is to provide fuel for our bodies and our brains. Though there is a lot of information floating around about carbs, keep in mind that not all carbs are created equal. There are many different types of carbohydrate-containing foods and they can vary in their health effects. The main types of dietary carbohydrates are sugars, starches, and fiber.

  Simple vs Complex Carbs: Which Is Better? .
  Carbs are sometimes referred to as “simple” versus “complex” or “whole” versus “refined.” Whole carbs are minimally processed and contain the fiber found naturally in the food, while refined carbs have been processed more and have had the natural fiber removed or changed. This is an important distinction because fiber is critical for optimal health. It helps maintain a healthy digestive system by promoting regular bowel movements, preventing constipation, and facilitating the smooth movement of waste through the body. Additionally, a high-fiber diet can contribute to overall health by potentially lowering cholesterol levels, managing blood sugar, and reducing the risk of certain diseases like heart disease and colon cancer. So, complex or whole carbohydrates are known to be health-promoting.
  On the other hand, simple or refined carbohydrates have been known to be disease-promoting and have been linked to health conditions like obesity and type 2 diabetes. Refined carbohydrates tend to cause spikes in blood sugar levels, which can lead to a subsequent crash that can trigger hunger and lead to food cravings. Additionally, they’re usually lacking in many essential nutrients. In other words, they’re “empty” calories, leaving your body craving more of what it needs, but never getting it! Simple or refined carbohydrates should be minimized or eliminated from your diet whenever possible.

  What About Potatoes?
  It’s true that potatoes are high in carbohydrates, which can lead to spikes in blood sugars. However they are also a healthy source of energy, containing a plethora of micronutrients our bodies need. They're a good source of vitamins, minerals and fiber. As a bonus, potatoes are low in calories, contain no fat or cholesterol, and are sodium-free. They're high in vitamin C and potassium and are a good source of vitamin B6. A medium potato, about 5.5 ounces, contains only 145 calories. BUT...how potatoes are prepared and what they are served with matters! Avoid frying them or adding lots of cream and butter. Serve them with a source of lean protein, like chicken or fish, and a green vegetable.

  Sources for this month’s newsletter: have been taken from https://www.healthline.com/nutrition/good-carbs-bad-carbs; https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/its-ok-to-say-yes-to-potatoes; https://vectormine.b-cdn.net/wp-content/uploads/Good_Carbs_vs_Bad_Carbs_outline.jpg

  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.

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  Food and Thought Newsletter - March 2025

  The Skinny On Fried Foods ?
  In recent years we’ve been hearing that fried foods are bad for our health and that they have been linked to chronic physical and emotional health problems. Yet many of us don’t understand why this is. Increasingly, research is discovering more about the complex connection between fried foods and chronic diseases, like high cholesterol, cardiovascular disease, and anxiety. Read on for more information about fried foods and how they should be consumed if they are a part of your diet.

  Fried Foods and Chronic Disease.
  As many as 1 in 3 Americans eats fast food at least once a day, and most of those fast food meals include fried foods. Fried foods have long been linked to health problems, but research now shows eating fried food daily could lead to an early death, in some cases increasing the risk of death by 13%. Heart problems, obesity, type 2 diabetes and even mental health problems like depression, anxiety and cogni-tive decline have been linked to diets rich in highly pro-cessed and fried foods. But why, exactly, frying foods is bad for us, is not a simple matter.
  All frying is not the same, and there are several things to consider, including the type of oil used, the time and tem-perature of the cooking process and the food item itself that is being fried. Frying foods at home, where you may have more control over these factors, may be a better option. If cooking with oil, try pan frying, or even sautéing instead of deep frying. Be sure to use oils that can safely withstand the high temperatures necessary for frying (between 350—400 degrees Fahrenheit), like peanut or sunflower oils.

  Oils: What to Eat and What to Avoid
  Some types of oils which are commonly used to fry foods contain “bad fats” (saturated and trans) which are known to contribute to poor health outcomes. But there are healthier choices when cooking with oil - whether or not you are frying with them! Some oils contain healthy fats, (monounsaturated and polyunsaturated) —which our bodies and brains need to function properly.
  When shopping for healthy oils, choose those with less than 4 grams of saturated fat per tablespoon, and avoid partially hydrogenated oils or trans fats. Refer to the lists below for more guidance.

  Healthier Fats and Oils

  Choosing fats and oils with less saturated fat leads to a healthier heart. Eating less saturated fat can help prevent heart disease.

  Choose MORE often
  Foods lower in saturated fat
  • Canola oil
  • Safflower oil
  • Sunflower oil
  • Corn oil
  • Olive oil
  • Sesame oil
  • Peanut oil
  • Soft tub margarine
  (Light is a better choice)

  Choose LESS often
  Foods higher in saturated fat
  • Coconut oil
  • Butter
  • Beef fat
  • Palm oil
  • Pork fat (lard)
  • Chicken fat
  • Solid shortening
  • Cottonseed oil
  • Fatback
  • Bacon grease

  For more heart-healthy cooking tips and recipes, visit healthyeating.nhlbi.nih.gov.

  Sources for this month’s newsletter: have been taken from https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/healthy-cooking-oils;
  https://blogs.bcm.edu/2023/04/25/the-truth-about-fried-food/; https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-minute-why-eating-too-many
  -fried-foods-could-lead-to-early-death/; https://www.nhlbi.nih.gov/resources/healthier-fats-and-oils-fact-sheet

  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.

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  Food and Thought newsletter - September 2023

  Feeling tired? Low energy? Unmotivated? It could be your diet! 

  There are a lot of things that can cause fatigue; a poor night’s sleep or not enough sleep, stress, even some health conditions. But what we eat also plays an important role in our energy level - in both positive and negative ways. Because the body is fueled by the foods that we eat it is important to feed it the best foods possible, and to avoid those that leave us feeling sluggish, tired and unable to concentrate. Focus on whole foods and avoid processed foods whenever possible. Below is a list of some of the best—and worst—foods for optimum cognitive health.
   

  What are Processed Foods and How Do They Effect Emotional Health?
  Most food needs some degree of processing, and not all processed foods are bad for the body. However, chemically processed foods, also called ultra-processed foods, tend to be high in sugar, artificial ingredients, re-fined carbohydrates, and trans fats. Because of this, they are a major contributor to obesity and illness around the world, and are increasingly being linked to impaired brain health, including mood disorders and cognitive decline.
  In recent decades, ultra-processed food intake has in-creased dramatically worldwide. These foods now ac-count for 25-60% of a person’s daily caloric intake throughout much of the world.
  These ultra-processed foods are sometimes called “cosmetic” foods, as compared with whole foods. Some examples of ultra-processed foods include:: frozen or ready meals, baked goods—including pizza, cakes, and pastries, packaged breads, processed cheese products, breakfast cereals, crackers and chips, candy and ice cream, instant noodles and soups, reconstituted meats, such as sausages, nuggets, fish fingers, processed ham, sodas and other sweetened drinks.
   

  Foods to Eat More Of

  • Avocado
  • Kidney beans
  • Almonds
  • Banana
  • Spinach
  • Dates
  • Brown rice
     

  Foods to Avoid

  • Artificially sweetened foods and beverages
  • White bread
  • Baked goods
  • High caffeine drinks
  • Processed and/or cured meats (such as sausage, bacon and salami)
     

  Rule of Thumb — Read your labels. The fewer ingredients the better! If there is an ingredient listed that your grandmother would not recognize, AVOID THAT FOOD!
   

  Change can be difficult. Start by adding a few healthier food choices to your daily and weekly meal plans. Then slowly add more as you begin to remove some of the less healthy choices. And be patient with yourself. Change takes time. But your body—and your brain—will thank you for it

  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.

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  Food and Thought Newsletter - October 2025

  Fall Is Here: What Is Comfort Food And Why Do We Crave It?
  With cooler weather, cravings for feel-good, or “comfort foods” often also come. These are foods that we associate with warmth, care and comfort (thus the nickname). But many of us may not understand the reasons we crave these foods nor the impact they may be having on our physical and emotional health.
  According to PsychologyToday, people eat comfort foods primarily for emotional relief, pleasure, and nostalgia, as these foods activate the brain’s “reward system” and often evoke positive memories. While this may sound like a positive strategy to evoke comforting feelings, there is a potential downside. The foods that many find comforting are also high in sugars and saturated fats, producing immediate emotional reward, but also potentially longer-term problems for our physical and emotional wellbeing. This is especially true if we eat them more than occasionally.

  Gaining a better understanding of comfort foods, their pros and cons, can help us all to make more informed choices about our diets and our and our families’ overall health.

  
  Emotion Regulation And Diet
  Comfort foods are typically high in calories, saturated fats, and artificial sweeteners, such as chocolate, ice cream, pizza, and French fries. They provide a sensation of pleasure or temporarily make us feel better. New research is helping us understand why.
  One finding points to a link between the consumption of so called comfort foods and the expectation of the benefit they will provide in managing negative feelings, reducing boredom, and enhancing cognitive performance. Because people expect these foods to make them feel better, they can!m Additionally, there is a physiological component in which the “reward system” (as mentioned above), is triggered, producing a temporary boost in mood. However, this boost is often short-lived and later can lead to feelings of fatigue, sluggishness and even mood disturbance (anxiety, depression, anger, impatience), and excessive consumption can lead to significant long-term health problems such as weight gain and obesity, poor cardiovascular health, and nutritional deficiencies—all of which play a role in poor emotional health.

  The good news is, that science also shows that foods rich in nutrients, fiber and healthy fats can also boost our moods and lead to long-term positive effects on our physical and emotional health. Increasing these foods and decreasing the high-fat/highsugar foods can be an important step toward a healthy life span.

  Ideas For Healthier Comfort Foods
  Because so much of how we experience anything is connected to how we think about it, it can help to start with a positive attitude and a mindfulness
  about what we are eating and why. Just stopping and taking a moment to really consider if we are eating out of hunger or emotion can be helpful in
  mitigating unhealthy choices.

  Another helpful practice is that rather than eating out of emotion, boredom or habit, to engage in activities –physical, cognitive, spiritual or social — that help to evoke positive emotions, without the added calories, fats and sugars.

  You can also try keeping healthier snacks nearby so that when the cravings hit, you can satisfy them in more healthful way.

  And finally, when you do make comfort foods, try to make them healthier, by using reduced-fat products, natural sugars in moderation (maybe cut the
  amount you would normally use by 1/4), and adding healthy ingredients to the recipe (think mac and cheese with reduced fat milk and broccoli!).

  This work is supported by the Beverly and Addison Gilbert Hospital Community Benefits Community Grant Program.
  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
  Sources for this month’s newsletter have been taken from: https://www.news-medical.net/news/20250714/Study-reveals-thepsychological-
  reasons-for-comfort-eating.aspx;https://www.psychologytoday.com/us/blog/science-of-choice/201609/5-reasons-whywe-
  crave-comfort-foods?msockid=201c84dac00468390cb49159c12469b4;