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Food and Thought newsletter - September 2023

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2 MIN READ |
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by Joe Victory |
September 6, 2023 |
Consumers, Food and Thought, General, Professional |

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.

Attached Files

Food and Thought Newsletter - September 2024

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.
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.
Food for Thought newsletter - July 2023

Why Diet Matters: Gut Health and Mood

The gastrointestinal tract (gut) is sensitive to emotions like anger, anxiety, sadness, and joy which can trigger physical symptoms .This connection goes both ways. A troubled intestine can send signals to the brain, just as a troubled brain can send signals to the gut. Therefore, a person's intestinal distress can be either the cause or the product of anxiety, stress, or depression. This connection is so strong that many consider the gut the “second brain!”
**https:www.health.harvard.edu/diseases-and-conditions/the-gut-brain-connection

Physical Symptoms of Depression:
• Vague aches and pain
• Chronic joint , limb or back pain
• Gastrointestinal problems
• Tiredness
• Sleep disturbances
• Appetite changes.

Emotional Symptoms of Depression:
• On-going low mood or sadness
• Feeling hopeless or helpless
• Having low self-esteem
• Feeling tearful
• Feeling irritable and intolerant of others.
• Low motivation

10 FOODS TO BOOST YOUR MOOD
1. Dark leafy greens
2. Eggs
3. Lentils
4. Turkey
5. Fatty fish
6. Avocados
7. Chia Seeds
8. Fermented Foods
9. Almonds
10. Bell Peppers
Source: https://www.culinarynutrition.commood-boosting-foods/

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.
Food and Thought Newsletter - December 2023

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.
Food & Thought newsletter - November 2023

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.
Food and Thought Newsletter - March 2024

The Food-Feeling Connection: Emotional Eating and Your Health

The challenges of daily life can, at times, leave us all feeling tired, stressed and overwhelmed. In response to some of these emotions, you may find yourself seeking comfort in food. This manner of coping with difficult emotions is called Emotional Eating. Because this type of eating is not the result of hunger, it is common to eat a lot more calories than our bodies need or will use, and we often gravitate towards food that are high in fat, sugar and salt. While these types of foods may be more appealing when you are feeling stress, are in a bad mood, or feel bad about yourself, the satisfaction they provide is short-lived. In fact, these types of high fat, high sugar foods may leave you feeling worse than before, and can have negative and long-lasting effects on your physical and emotional health and well-being.

Recognizing Emotional Eating

Everyone has bad days, but not everyone uses food to get through them. Some behaviors and thought patterns can increase your chance of becoming an emotional eater. Some risk factors include:
• Difficulty managing your emotions.
• Poor body image; being unhappy with your body.
• Dieting and/or feeling deprived of foods.
Emotional eating often becomes a habit. If you use food to self-sooth difficult emotions, you will be more likely to crave the same (unhealthy) foods the next time you are feeling bad. This happens be-cause when you eat foods you enjoy, you stimulate the feel-good centers in your brain, triggering you to eat even more. This makes it more diffi-cult to resist the temptation of unhealthy choices in the future, thus setting up a pattern of unhealthy eating.
Sources: https://www.mountsinai.org/health-library/special-topic/break-the-bonds-of-emotional-eating: https://health.clevelandclinic.org/heres-the-deal-with-your-junk-food-cravings

Breaking the Pattern of Emotional Eating

Emotional eating is a learned behavior that can be unlearned through awareness and attention to your stress management habits. The first step in stopping the pattern of emotional eating is to recognize when it is happening. With this awareness you can take steps to make different choices when the urge to emotional eat appears.
1. Do something else when the urge appears; take a walk, call a friend, engage in an activity you enjoy or are good at.
2. Know your strengths; take note of your suc-cesses and things you are good at.
3. Plan ahead; Do not go hungry. When you are both hungry and stressed, pizza and other fast foods become much more tempting.
4. Make comfort food healthier. Prepare your favorite dishes with fewer calories.

Are you an Emotional Eater?

• Do you eat when you feel angry, depressed, hurt, or otherwise upset?
• Do you eat in response to certain people or situations?
• Do certain places or times of day trigger food cravings?
If you answered yes to any of these questions, you may have a tendency toward emotional eating. Speak with your health professional about additional ways to manage this behavior.

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.