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  Food and Thought Newsletter - May 2024

  Your Brain on Healthy Foods: The Benefits of Whole Foods
  Just as there is no single, “miracle” pill to prevent cognitive decline, there is no one food that can ensure a sharp brain as you age. However, nutritionists emphasize that the most important strategy for brain health is to follow a healthy dietary pattern that includes a lot of fruits, vegetables, legumes, and whole grains.
  Research shows that following a dietary pattern that emphasizes whole foods (food that has been processed or refined as little as possible and is free from additives or other artificial substances) and minimizes or eliminates foods that are high in saturated fats, added sugars and sodium) can lead to optimum physical and emotional health.
  Examples of healthy dietary patterns include the Mediterranean diet, the MIND diet, and the traditional Japanese diet.

  The Brain-Gut Connection :
  Our brains talk to our gut, and our gut talks back. While the brain communicates with all body systems, this communication is particularly strong between the brain and the gut. In fact more information passes between your brain and your gut than with any other body system. This is because there are more nerve cells (the system used for this bi-directional communication) in your gut than anywhere else in your body, outside of your brain. The brain and gut communicate about many things, including practical, physical, and emotional matters. Some of these are: hunger and satiety, food preferences and cravings, food sensitivities and intolerances, digestion, metabolism, mood, behavior, stress levels, pain sensitivity, cognitive function, immunity.

  The Best Foods For Brain Health :
  1. Green, leafy vegetables, such as spinach, kale, and swiss chard
  2. Fatty fish such as salmon, cod, canned light tuna, and pollack
  3. Avocados
  4. Berries such as blueberries, rasp-berries and blackberries
  5. Walnuts
  6. Flax Seeds
  https://www.health.harvard.edu/healthbeat/foods-linked-to-better-brainpower; https://www.health

  This is What Happens When You Give Up Diet Soda:
  1. Brain fog clears and thinking and concentration improve.
  2. Migraines go away.
  3. Food tastes better.
  4. It helps weight loss.
  5. Bones become stronger.
  6. Risk for diabetes and fat storage goes down.
  7. Your kidneys function better.
  https://www.prevention/health/effects-diet-soda

  https://www.health.harvard.edu/healthbeat/foods-linked-to-better-brainpower; 
  https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626; 
  https://my.clevelandclinic.org/health/body/the-gut-brain-connection

  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 - April 2024

  Why We Crave Certain Foods: Understanding What Drives Snacking
  Cravings are frequent, specific, intense desires to eat a particular type of food. Cravings often involve ultra-processed, salty, sweet, or crunchy snacks. According to Erin Morse, chief clinical dietitian at UCLA Health, cravings are not about hunger. She explains, “Hunger is the need for food for fuel, for nutrition, for all the good things that our bodies and our brains need." In contrast, with cravings, "Our bodies are telling us that we want something to eat."
  People might experience food cravings seemingly out of nowhere, or they may be related to seeing, smelling, or hearing about a specific food. For example, seeing an advertisement for French fries could trigger a craving for them. But because cravings are about what we want to eat and not what our bodies need to eat to function optimally, we are at risk of eating too many calories and becoming under-nourished. This is because unhealthy food items that we may come to crave often have little or no nutritive value. So why do we crave them? Continue reading to find out more about the causes of food cravings and for some tips on how to reduce them.

  Common Triggers for Cravings:
  The brain regions responsible for memory, pleasure and reward play a role in cravings, as do hormonal fluctuations, emotions, and even hunger (though they are not the same as hunger). Seeing an advertisement for particular food items, stress or “comfort eating”, menstruation or pregnancy, and even waiting too long between or skipping meals can all trigger cravings. Additional triggers may include:
  1. External cues, like watching a favorite TV show that you have a habit of watching while eating ice cream. You'll be-come conditioned to reach for that bowl of ice cream when you watch an episode,
  2. Internal cues, such as sadness, can prompt people to crave certain foods too.
  3. Deprivation. If you're restricting food or dieting, you may find yourself craving certain foods by the end of the day. .
  4. Poor sleep. "Studies show that lack of sleep can increase appetite and increase cravings," .
  5. Social environment. Think of the workplace vending ma-chine or your partner who is constantly baking treats. "They're seeing it all the time; they want it all the time,"
  Sources for this newsletter: https://www.medicalnewstoday.com/articles/318441#replacing-cravings https://www.medicalnewstoday.com/articles/318441#replacing-cravings

  Tips For Reducing Food Cravings
  1. Being dehydrated can make you feel hungry or increase food cravings.
  2. Get enough sleep. Not getting enough sleep (at least 7 hours) can contribute to increased hunger and cravings.
  3. Eat enough protein. It will help you feel satisfied longer and reduce craving.
  4. Snack smart.
  5. Remove triggers.

  Healthy Snack Ideas for Every Kind of Food Craving
  1. Instead of chips, try 1/4 cup of lightly salted nuts.
  2. Instead of milk chocolate, choose antioxidant-rich dark chocolate with 70% cocoa or more.
  3. Instead of pastries or can-dies, switch to fresh or dried fruit.
  4. Instead of soda, try seltzer water with a squeeze of fruit juice or a slice of fresh orange, lemon, lime or sprig of mint.
  5. Instead of full-fat cheese, switch to low-fat cheese. And remember, always in moderation.

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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 - January 2024

  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.

  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 refer-ral 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 - 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 2023

  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.