News and Events

Food and Thought Newsletter - April 2026

Fri, 03 Apr 2026 15:45:09 GMT

Mental Health Across the Lifespan: Nutritional Needs by Age

Mental health needs shift as we age—and so do our nutritional requirements. But eating a healthy, balanced diet that prioritizes fresh, whole foods will help you grow and age well, no matter what phase of life you are in!

In childhood and adolescence, the brain is still developing. Diets rich in omega-3s, protein, iron, and B vitamins are essential for focus, learning, and emotional regulation. Sugar and artificial additives can negatively affect behavior and attention.

In adulthood, the focus shifts toward maintaining mood stability, cognitive sharpness, and stress resilience. A balanced diet, combined with regular exercise and sleep, becomes the cornerstone of mental wellness.

In older adults, mental health is often challenged by cognitive decline, loneliness, and physical illness. Nutritional deficiencies (especially in B12, D, and omega- 3s) are common and can mimic or exacerbate symptoms of depression and dementia.

Incorporating nutrient-dense, antioxidant-rich, and antiinflammatory foods into your diet can support healthy aging, protect against chronic diseases, and maintain cognitive and physical function.

Tips For Healthy Aging:

· Eat a variety of whole, unprocessed foods.

· Limit added sugars, saturated fats, and sodium.

· Stay hydrated; focusing on non-caffeinated

beverages.

· Consider foods fortified with Vitamins B-12 and D..

· Combine healthy eating with physical activity.

Whole Food Recipe of the Month: Quinoa and Black Bean Salad

Ingredients:

· 1 cup quinoa (rinsed well to remove bitterness)

· 2 cups water (for cooking quinoa)

· 1 can (15 oz) black beans, drained and rinsed (or 1.5 cups cooked)

· 1 cup corn kernels (fresh, frozen, or canned—thaw if frozen)

· 1 red bell pepper, diced (about 1 cup)

· 1/4 cup cilantro, chopped (more to taste)

· 2 tbsp olive oil (or any neutral oil)

· 1 lime, juiced (about 2 tbsp)

· 1 tsp ground cumin

· 1/2 tsp salt (adjust to taste)

· 1/4 tsp black pepper (adjust to taste)

Directions:

1. In a medium saucepan, combine quinoa and water. Bring to a boil over high heat.

2. Once boiling, reduce heat to low, cover, and simmer for 15 minutes, or until water is absorbed and quinoa is fluffy.

3. Remove from heat and let sit, covered, for 5 minutes. Then fluff with a fork and let cool to room temperature. Tip: Spread quinoa on a baking sheet to cool faster.

4. In a large bowl, combine cooled quinoa, black beans, corn, red bell pepper, and cilantro.

5. In a small bowl, whisk together olive oil, lime juice, cumin, salt, and pepper.

Pour dressing over the salad and toss gently to combine.

Tip: Let the salad sit for 10 minutes before serving to allow flavors to meld.

Food and Thought Newsletter - March 2026

Thu, 26 Feb 2026 19:35:15 GMT

Eat The Rainbow

Choosing the right foods to focus on for healthy eating can be confusing. There are so many mixed messages and misinformation all around us. Sometimes having a “rule of thumb” can help. The phrase, “Eat The Rainbow” is a good one to remember!

By focusing on eating brightly colored fruits, vegetables, nuts and legumes. you will be feeding your body important nutrients for physical and mental wellness! That’s because different-colored plants are linked to higher levels of specific nutrients and health benefits. Foods that contain anti-oxidant and anti-inflammatory properties are especially good for brain and cognitive health.

Red - Anti-inflammatory, antioxidant. May lower the risk of heart disease and certain cancers.

Orange and Yellow - Anti-inflammatory, antioxidant. Supports eye health, may help lower the risk of heart disease and cancer.

Green - Anti-inflammatory, antioxidant. May lower the risk of cancer and heart disease.

Blue and Purple - Anti-inflammatory, antioxidant. May help improve brain function. May help lower risk of heart disease, and certain cancers.

Dark Red - Anti-inflammatory, antioxidant. May help support athletic performance through increased oxygen uptake. May help lower the risk of high blood pressure, heart disease and certain cancers.

Brown and White - Anti-inflammatory, antioxidant. May help lower risk of heart, colon cancer and other cancers.

Whole Food Recipe of the Month: Rainbow Frittata

Ingredients:

Nonstick cooking spray

¼ cup 1/2-inch pieces sweet potato

¼ cup 1/2-inch pieces yellow pepper

¼ cup coarsely chopped fresh broccoli

8 omega-3 enriched eggs

1 teaspoon snipped fresh basil

½ teaspoon snipped fresh thyme

⅛ teaspoon salt

⅛ teaspoon cracked black pepper

1 avocado, halved, seeded, peeled and thinly sliced

5 ½ cups grape or cherry tomatoes, halved

Sriracha sauce (optional)

Directions:

1. Preheat oven to 350 F. Coat an ovenproof 10-inch nonstick skillet with cooking spray. Add sweet potato, sweet pepper and broccoli; cook and stir over medium 5 to 7 minutes or until tender.

2. In a medium bowl whisk together eggs, basil, thyme, salt and black pepper. Pour mixture over vegetables in skillet. Cook, without stirring, until mixture begins to set on bottom and around edges. Using a spatula, lift egg mixture so uncooked portion flows underneath.

3. Transfer skillet to oven; cook 5 minutes or until egg mixture is set. Remove from oven. Let stand 2 minutes. Top servings with avocado and tomatoes. Drizzle with sriracha if using.

https://www.eatingwell.com/gallery/12297/insta-worthy-rainbow-recipes/

Food and Thought Newsletter - February 2026

Tue, 10 Feb 2026 16:41:16 GMT

Food and Mental Health: Eat Good, Feel Good

Because our bodies and our brains require many different nutrients to function properly and to feel good, what we eat is critically important. There is a growing body of research studying the impact of diet on emotional health and wellbeing, and increasingly showing that what we eat can influence our moods, thoughts and emotional wellbeing—both positively and negatively. Below are just some of the ways that nutrients can impact our emotional health.

Magnesium (beans, nuts, dark chocolate) Calms the nervous system, reduces anxiety and improves sleep.

B vitamins (leafy greens, eggs, poultry) Crucial for maintaining mental energy, reducing brain fog and supporting mood regulation

Iron (beans, spinach, red meat) Can improve focus, mental clarity and cognitive function, especially in individuals with ADHD

Zinc (pumpkin seeds, seafood, eggs) Supports dopamine production and can enhance focus, motivation and hyperactivity — key areas often affected by ADHD

Whole Food Recipe of the Month

Perfect for breakfast or a healthy snack, this chia seed pudding with berries is a game-changer

Chia Seed Pudding With Berries

Ingredients

· 1/4 cup chia seeds

· 1 cup almond milk (or any milk you prefer)

· 1 tbsp maple syrup (adjust to taste)

· 1/2 tsp vanilla extract

· 1/2 cup mixed berries (fresh or frozen)

Instructions

· In a medium bowl, combine chia seeds, almond milk, maple syrup, and vanilla extract. Stir well to avoid clumps.

· Let the mixture sit for 5 minutes, then stir again. This prevents the chia seeds from settling at the bottom.

· Cover the bowl and refrigerate for at least 4 hours, or overnight. The pudding will thicken as it chills.

· Before serving, give the pudding a good stir. If it’s too thick, add a splash of almond milk to loosen it up.

· Top with mixed berries right before eating for a fresh, juicy contrast to the creamy pudding.

· Creamy with a slight crunch from the chia seeds, this pudding is a delight.

Try layering it with granola for extra texture or drizzling with honey for added sweetness.

Try These Winning Combinations

Oats and bananas

Turkey sandwich

Provide carbohydrates and tryptophan, which help your brain produce serotonin. This supports steadier mood, better sleep and emotion regulation.

Beans and bell peppers

Spinach salad with clementine slices

Vitamin C helps your body absorb more iron, which can boost energy and focus.

Yogurt and bananas

Combines probiotics and prebiotics to support gut health, digestion and mood.

Salmon salad with chia seeds

Egg and vegetable scramble

Rich in omega-3s and choline, these nutrients support brain function, concentration and emotional balance.

Food and Thought Newsletter - January 2026

Wed, 31 Dec 2025 13:56:25 GMT

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.

Food and Thought Newsletter - December 2025

Tue, 02 Dec 2025 16:13:40 GMT

Healthy Eating For The New Year: What Are Your Goals?

Many of us set resolutions for the new year, yet studies show that most resolutions last fewer than four months. In fact many people (25%) quit within the first week of setting their resolution. If this has happened to you, try adopting the SMART method for a better chance of success. This method states that goals should be Specific, Measurable, Achievable, Relevant and Time-bound. So, instead of saying, “I’m going to eat better this year” - which is vague and not measurable — try reframing it to something like this: “I’m going to eat two servings of vegetables every day for a week.” This goal meets all of the SMART requirements, giving you a better chance of success!

The Holidays In Moderation

We often hear the phrase, “everything in moderation”, but what does this actually mean? By definition, moderation is the avoidance of excess or extremes. For many of us, the holidays are a time of excess, especially when it comes to food intake. Follow these simple rules to avoid over-indulging this holiday season!

1. Slow down: Chew, savor, and fully swallow before taking another bite.

2. Start small: Cut portion size by 1/2. You can always go back for more IF you want to.

3. Limit foods with a lot of added sugar.

Why Diets Fail: A User’s Guide For Achieving Your Goals

Diets fail for many of us and for a whole host of reasons. Understanding this, and knowing what your own personal challenges are can be the first step to setting achievable dietary goals! Below are some of the common reasons diets may not work for us.

1. They are too restrictive: Many diets impose strict rules and eliminate entire food groups, leading to feelings of deprivation. This can trigger intense cravings and a desire for the very foods that are “off limits” making it hard to stick to the diet.

2. They focus too much on short-term gains: Most diets are designed for quick results rather than sustainable lifestyle change. This short-mindedness can lead to yo-yo dieting, where people regain weight after stopping the diet.

3. They ignore psychological factors at play: The mental aspect of dieting plays a significant role. The “all-or-nothing” mentality can lead to feelings of failure after a single slip-up, causing people to abandon their diets entirely.

4. They forget about biological responses to dieting: When calorie intake is restricted, the body reacts by slowing down metabolism and increasing hunger hormones. This biological response can make it increasingly difficult to maintain weight loss over time.

5. They are impersonal: Many diets do not take individual preferences, lifestyles or emotional well-being into account. This lack of personalization can make it challenging for people to adhere to a diet that may feel unnatural or overly rigid.

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.

Food and Thought Newsletter - November 2025

Mon, 10 Nov 2025 15:57:00 GMT

Mindful Eating Can Boost Well Being and Calm Holiday Stresses!

For many, the holidays are a time for being with loved ones, celebrating, and sharing happy memories. But they can also bring about an increase in worries about a whole host of things like finances, health, and time management (to name only a few!). Additionally, the holidays often bring more opportunities to eat more and differently than we normally would, which can lead to feelings of sluggishness, fatigue, anxiety and even depression. This month’s newsletter introduces the topic of Mindful Eating, as a way to celebrate those special moments, while also taking care of our bodies and our minds!

Mindful Eating Is…
Mindful eating is a practice that involves being fully present and aware during meals, focusing on the sensory experience of eating, and recognizing physical and emotional cues related to hunger and satiety. (Satiety is the point at which we feel full and satisfied after eating.)

Benefits Of Mindful Eating
Eating mindfully can be beneficial for several reasons. For one thing, when we eat mindfully, we tend to eat more slowly. This allows the brain time to register that the stomach is full; this process generally takes about 20 minutes, and if we wait for the brain to realize we are full, we have likely overeaten already!
Here are some other benefits to eating mindfully:
* It improves our relationship with food, reducing feelings of guilt and anxiety around food.
* It helps manage weight by promoting awareness of hunger and fullness.
* It reduces instances of emotional eating by helping us distinguish between physical hunger and emotional triggers.
* It increases our enjoyment of food.

How To Eat Mindfully
1. Eliminate Distractions: turning off screens and focusing on what you are eating enhances the awareness of the experience of eating.
2. Engage Your senses: look, smell and taste your food with each bite.
3. Eat slowly so you can recognize when you are full before overeating can occur.
4. Put your fork down be-tween bites and
5. Reflect on the food you are eating; where did it come from? who made it? what do you like about it?

Keep in mind: Change is a process and takes time.
Practice Gratitude and Be Kind To Yourself.

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;

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 .

Food and Thought Newsletter - October 2025

Fri, 17 Oct 2025 13:49:00 GMT

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;

Food and Thought Newsletter - September 2025

Tue, 16 Sep 2025 14:57:00 GMT

Nutrition and Children’s Mental Health: What You Need To Know
While it is important for all of us to receive adequate nutrition to function at our best, it is especially important for children to eat the right foods. We have long known that proper nutrition is important for things like physical growth, weight, bone density and the development of muscle mass and a strong immune system. And studies are now showing the significant role nutrients play in the development of our cognitive abilities. This is because brain development begins in the womb and continues into the mid-20s! The foods children eat don’t just fuel their bodies; it also plays a crucial role in their social, emotional, and mental development. Understanding the importance of nutrition and making informed dietary choices can have a significant impact on our children’s physical and mental health not only in the present, but far into the future.
As we gear up for back to school, now is a great time to think about how the foods we offer children throughout the day affect their ability to focus, concentrate, learn new material, and regulate their behavior.

Cognitive Development
Cognitive development is the process by which we acquire, understand, or-ganize, and learn to use information in various ways. Cognitive development includes memory, attention, thinking, problem-solving, logical reasoning, reading, listening, and more. It helps a child obtain the skills needed to live a productive life and function as an independent adult. Proper nutrition can aid in this development. Aim for foods rich in Omega-3 fatty acids (healthy fats), such as fish, walnuts and chia seeds, as well as foods rich in B Vitamins, iron, and zinc, such as leafy greens, eggs, and fortified cereals.

Emotional and Social Development
Social and emotional development refers to a child’s ability to create and sustain meaningful relationships with others as well as to express, recognize, and manage their emotions. It also allows them to be aware of and to respond appropriately to the emotions of others. Eating a healthy diet can help a child manage their emotions, relate with others in a healthy way, and avoid behavioral problems. To support Emotional and Social Development, focus on foods rich in omega-3 fatty acids (fatty fish, nuts, and seeds), Vitamin D (from the sun and fortified foods like milk and some grain cereals), and Magnesium (green leafy vegetables and nuts).

Tips For Promoting Proper Nutrition
1. Lead by example: Children learn by observing their parents and caregivers. Set a good example by making healthy food choices and emphasizing the importance of nutrition.
2. Involve them in meal planning: Encourage your child to participate in meal planning and preparation. Let them choose fruits and vegetables they enjoy, and involve them in grocery shopping and cooking.
3. Make meals enjoyable: Create a positive and enjoyable eating environment. Eat together as a family and minimize distractions such as television or electronic devices.
4. Offer a variety of foods: Introduce your child to a variety of nutritious foods from an early age, and encourage them to try different things. Focus on eating a rainbow of colors throughout the day.
5. Limit sugar and processed foods: Reduce the consumption of sugary drinks, snacks and processed foods, which can contribute to unhealthy weight gain and lead to long-term health problems.

Sources for this month’s newsletter have been taken from: https://childdevelopmentinfo.com/child-health-news/understanding-the-crucial-role-of-nutrition-in-child-development/;https://www.headstart.gov/school-readiness/effective-practice-guides/social-emotional-development;https://www.verywellhealth.com/cognitive-development-5220803

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 - August 2025

Tue, 29 Jul 2025 15:52:00 GMT

The Dog Days Of Summer Are Here: Beware Of Dehydration
Dehydration occurs when the body uses or loses more fluid than it takes in. Then the body doesn't have enough water and other fluids to do its usual work. Not replacing lost fluids leads to dehydration. Sometimes dehydration occurs for simple reasons, such as not drinking enough water. This can happen when you're sick or too busy to remember to drink enough. Or there might be no safe water to drink when traveling, hiking or camping. Other dehydration causes include: diarrhea and vomiting, illnesses that cause fever, weather and activities that cause sweating, medicines,
diabetes.
Anyone can become dehydrated. But the condition is more serious for infants, children and older adults. Dehydration also can occur in anyone who doesn't drink enough water during hot weather. It's more likely in people who are active in the heat. Drinking more fluids usually fixes mild to moderate dehydration. But severe dehydration is serious and needs medical treatment right away.

Dehydration And Mental Health
There’s a strong relationship between dehydration, hydration, and mental health. Low fluid levels can cause hormone changes, cognitive impairment, “brain fog,” poor sleep, and a host of other unpleasant physical symptoms that can bring down your mood.
Our brains need enough fluid for the connection between nerves to run effectively. Staying hydrated helps our brains work at its best, keeping us sharp, focused, and clear-headed. But dehydration works against our physical and mental health.
In the short term, it can be easy to treat. In fact, multiple studies suggest that drinking water improves our cognitive function rather quickly. But, if we are chronically dehydrated, the opposite can also be true. Long term dehydration can have long-term effects on cognitive function even after our mood and other symptoms have improved. So, staying hydrated is one extremely important tool for keeping our bodies and minds healthy.

Know The Signs Of Dehydration:
Dehydration is a potentially life-threatening condition. Know the signs to help avoid a medical emergency.
1. Thirst
2. Confusion
3. Fatigue
4. Dizziness
5. Chills
6. Dry mouth
7. Muscle tension
8. Headache
9. Infrequent urination
10. Dark urine
11. Fainting
12. Rapid heartbeat

Suggestions For Beverages That Combat Dehydration:
Water/Seltzer
Gatorade
Sports Drink
Herbal Tea
Coconut Water
Milk

Sources for this month’s newsletter have been taken from:
https://health.clevelandclinic.org/dehydration-and-affect-on-mentalhealth
https://www.mayoclinic.org/diseases-conditions/dehydration/symptoms-causes/syc-20354086
https://www.verywellhealth.com/most-hydrating-drinks-11745629
The Food and Thought Program works to promote awareness and provide short term counseling 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.

Food and Thought Newsletter - July 2025

Wed, 02 Jul 2025 11:34:00 GMT

Cookout Season Is Here! How to Eat Healthy and Enjoy Those Summer Parties!
For many people, summertime brings an increase in outdoor eating opportunities — cookouts, picnics, BBQs and lobster boils abound. These outdoor eating events may also bring an increased temptation to over-eat or to eat too many foods that are high in saturated fats, sugars and highly processed ingredients (think sausages and hot dogs!). But there are plenty of healthy choices to be made, while also enjoying your favorite Summertime foods, in moderation.
Research has shown that eating highly processed foods and foods rich in saturated fats and added sugars is bad for our physical and mental health. Anxiety, depression and brain fog may all be impacted—and worsened—by the foods we consume. So it is important to be mindful of how the foods we eat may be affecting the way we feel. This can be especially difficult to do when there are more unhealthy foods available to us.
Eating healthy at a cookout begins before you leave your home. Try to have a healthy snack before you leave so you don’t arrive starving. Then once you arrive at your destination, take stock of what is there and create a “plan” of what you will eat. This simple step can help combat impulsive and over-eating.
And remember, you don’t have to skip the unhealthy foods you love. Just prioritize the ones you want most, portioning them out and balancing them with healthier options.

Tips For Eating Healthy At a Cookout:
1. Bring a healthy dish to share. It’s good for you and for others!
2. Eat a balanced, satisfying meal. Focus on diversifying your plate. Add plenty of fresh vegetables, grains and fruits!
3. Delay getting seconds. It takes your brain about 20 minutes to register that your stomach is full. Waiting can help you eat less!
4. Stay hydrated. It will help offset moisture your body has lost in the heat and help you to feel full longer.
5. Indulge, but not in everything. Moderation is key, especially with sweets, alcohol and highly processed foods and red meat.
6. Don’t hang by the food table. It will help minimize picking and over-eating.
7. Take the focus off the food. Focus on the fun, family and friends and not the food!

Healthy BBQ Recipe Ideas:
Easy Quinoa Salad:
https://www.eatingbirdfood.com/easy-quinoa-salad/
Grilled Lime Chicken:
https://www.tasteofhome.com/recipes/grilled-lime-chicken/
Mayonnaise-Free Potato Salad:
https://themom100.com/recipe/mayonnaise-free-potato-salad/
Watermelon Salad With Feta and Mint:
www.3yummytummies.com/watermelon-salad-with-feta-and-

Sources for this month’s newsletter have been taken from: https://www.eatingbirdfood.com/easy-quinoa-salad/, health.clevelandclinic.org/light-up-the-grill-6-meals-to-inspire-a-summer-state-of-mind, https://www.eatingbirdfood.com/easy-quinoa-salad/, https://tasteofhome.com/recipes/grilled-lime-chicken/, https://themom100.com/mayonnaise-free-potato-salad/, https://www.3yummytummies.com/watermelon-salad-with-feta-and-mint/

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.

Food and Thought Newsletter - June 2025

Thu, 05 Jun 2025 09:35:00 GMT

Reading Food Labels: Why It’s Important and What To Look For
Nutrition labels are meant to be helpful tools for making healthy food choices. The U.S. Food and Drug Administration (FDA) revamped the “Nutrition Facts” label in 2016 to help people know what they’re putting into their bodies, both healthful and not healthful. Healthful components are things like vitamins, fiber and iron, whereas sodium, sugar and trans and saturated fats should be minimized or eliminated as much as possible. These unhealthy ingredients contribute to a host of physical and emotional health problems, and are referred to here as The Three Foes of good mental health.
Because there’s a lot of information in the small, rectangular boxes printed on packaged foods and drinks, here are some key thinks to look for: Taking notice of the serving size and number of recommended servings per container is a good place to start. If you are eating an entire package, but the nutrition labels says each package contains three servings, you have to TRIPLE all of the values listed on the nutrition label! That can add up quickly! Look for foods that contain high percentages of beneficial nutrients (20% or more), and beware of foods containing the Three Foes Of Good Mental Health: Sodium, Sugar and Saturated Fat. See below for specific guidelines around recommended allowances of these ingredients.

Sodium
Excess salt and sodium can negatively affect your kidney function, in addition to driving up your blood pressure raising the risk of stroke, heart disease and even cognitive changes. Most American’s eat too much salt and sodium every day. More than 70% of the sodium Americans eat comes from packaged, prepared and restaurant foods — not the salt shaker. The American Heart Association recommends no more than 2,300 mg a day and moving toward an ideal limit of no more than 1,500 mg per day for most adults.

Sugar
Consuming too much sugar has been linked to weight gain, obesity, diabetes, heart disease, dental problems, anxiety and depression, among other chronic illnesses. Try to stay under 9 tsps a day (or 36 grams) for men and 6 tsps for women (24 grams).

Saturated & Trans-Fats
Saturated fats are found in animal-based foods such as beef, pork, poultry, full-fat dairy products, eggs and tropical oils, such as coconut and palm. The American Heart Association recommends limiting saturated fats to 13 grams or less per day. Trans fats are unhealthy fats that occur both naturally and artificially in foods. The primary dietary source for trans fats in processed and ultra-processed foods is “partially hydrogenated oils." Look for them on the ingredient list on food packages. Avoid whenever possible.

Rule of Thumb
When purchasing packaged foods, aim for those with 5 or fewer ingredients, and which you recognize. A good rule of thumb is—if your grandmother wouldn’t have it in her cabinet or wouldn’t know what it is, try to avoid this food!

Sources for this month’s newsletter have been taken from: https://health.clevelandclinic.org/how-to-read-a-nutrition-label; https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/how-much-sodium-should-i-eat-per-day; https://health.clevelandclinic.org/is-salt-bad-for-you; https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/saturated-fats; https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/trans-fat

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.

Grant Funding Opportunity!

Wed, 04 Jun 2025 08:04:00 GMT

The Phoenix Food Hub and Greater Lynn Senior Services invite community organizations to apply for funding that supports nutrition initiatives and the reduction of food insecurity in Lynn.

This funding will support community initiatives that:

meet a specific and demonstrated need.
serve populations that are typically harder to reach.
strengthen collaboration across the PFH network.

The deadline to apply is 5 pm on Monday, June 30, 2025.

For full details and application materials, please visit
https://phoenixfoodhub.org/For-Providers

If you have questions, please contact Lema Sharifi, Community Grants Administrator, by email lsharifi@glss.net.

Food and Thought Newsletter - May 2025

Wed, 21 May 2025 07:42:00 GMT

Anxiety and Diet; Food’s Impact On our Mood

Anxiety disorders are the most common mental health concern in the United States, with over 40 million adults currently diagnosed. Not only that, but our children are feeling the effects of this pervasive condition, with approximately 7% of children aged 3-17 experiencing symptoms each year. While there is no single cause or cure for anxiety, research is increasingly shedding light on the role that diet can play in mental health conditions and symptom management. “We’re understanding more and more just how much food influences the body,” says Functional Medicine Specialist Dr. Melissa Young. “There’s clear medical evidence that nutrition affects our emotional well-being and can reduce the risk of anxiety.” * If you believe you are experiencing symptoms of anxiety, talk to your health care provider right away.

What Is Anxiety, Anyway?

Anxiety disorders are a group of related conditions, each having unique symptoms. However, all anxiety disorders have one thing in common: persistent, excessive fear or worry in situations that are not threatening. People typically experience one or more of the following emotional and physical symptoms:
• Feeling tense or jumpy
• Restlessness or irritability
• Anticipating the worst and being watchful for signs of danger
• Feelings of apprehension or dread
• Pounding or racing heart and shortness of breath
• Sweating, tremors and twitches
• Headaches, fatigue and insomnia
• Upset stomach, frequent urination or diarrhea

Foods that Feed and Fight Anxiety

Some foods have been shown to increase or worsen symptoms of anxiety, while others can be helpful in reducing symptoms.
Feeding Anxiety: foods to reduce
Fried foods,
Soda/sugary drinks
Pastry
White Bread
Fighting Anxiety: foods to increase
Fish
Avocados
Beams
Eggs

Sources for this month’s newsletter: have been taken from:https://health.clevelandclinic.org/eat-these-foods-to-reduce-stress-and-anxiety;https://www.nami.org/About-Mental-Illness/Mental-Health-Conditions/Anxiety-Disorders/

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.

Food and Thought Newsletter - April 2025

Mon, 14 Apr 2025 12:59:00 GMT

Protein and Mental Health
You may be aware that protein is an essential nutrient for building strong muscles and organs, as well as for cell repair. But did you know that it also appears to have an impact on mood and memory as well? Several new studies are pointing to the importance of the dietary intake of protein on cognitive health and depressive symptoms. So, how much is enough? Can you get too much protein? And what are the best sources of protein for optimal brain functioning? Read on to find out!

Animal and Plant-based Sources of Protein
Animal proteins are complete proteins. That means they contain all the essential amino acids that you need in your diet. Plant proteins are often, but not always, incomplete sources of protein. There are benefits and concerns with both types of protein, however, diets that rely mostly on plants for protein have been linked to a lower risk of stroke, heart disease, and early death.1
What you actually need from protein are the amino acids. You need 20 different ones. Your body makes some of them, but you must get nine from your diet. These are called essential amino acids. Complete proteins provide all nine essential amino acids.
Most plant sources of protein are incomplete. However, you can get all the essential amino acids you need from plant foods, as long as you eat a variety of them.

How Much Protein Do We Really Need?
There is no one-size fits all number for how much protein we should eat in a day, but for most people, a good rule of thumb is to get 25% of your calories from protein. Talk to your doctor about your optimal caloric and protein intake numbers.
* While it is important to eat a diet rich in protein, too much can lead to kidney stones and other health concerns, especially if eating a lot of animal-based protein. Talk to your doctor for more information about the effects of eating too much protein.

Animal Proteins:
Animal-based protein helps reduce the risk of type 2 diabetes, heart disease and multiple types of cancer including colorectal, pancreatic, stomach and prostate. However, eating too much processed and unprocessed red meat has been linked to shorter life spans. Sources of animal-based protein include:
• Dairy products, Eggs
• Poultry
• Beef
• Pork

Plant-Based Proteins:
Plant-based protein provides plenty of nutrients, fiber, and antioxidants that can improve your overall health. Plant-based protein protects against heart disease, stroke, cancer, type 2 diabetes, depression and cognitive decline. Sources of plant-based protein include:
• Nuts and Seeds
• Whole grains such as quinoa or buckwheat
• Whole sources of soy such as tofu, edamame, and tempeh .
• Legumes such as beans, peas, and lentils
• Vegetables

Sources for this month’s newsletter: have been taken from: 1https://cambridge.org/core/journals/british-journal-of-nutrition/article/association-between-deitary-protein-intake-and-therisk-ofdepressive-symptoms-in-adults/784617BD;https://www.health.harvard.edu/mind-and-mood/protein-intake-associated-with-less-cognitive-decline;hhttps://health.clevelandclinic.org/how-much-protein-you-need;https://www.webmd.com/diet/difference-

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.

Food and Thought Newsletter - March 2025

Mon, 14 Apr 2025 12:46:00 GMT

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

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 - February 2025

Mon, 03 Feb 2025 12:36:00 GMT

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.

Food and Thought Newsletter - January 2025

Mon, 30 Dec 2024 08:38:00 GMT

Start the New Year With New (Healthy) Eating Habits!
For many the new year marks a time of new beginnings, for looking ahead toward goals we want to achieve. One common goal is to eat healthier foods. Sometimes this is to lose weight, and sometimes it’s to get medical conditions like heart health or diabetes - under better control. Whatever the reason, there’s no time like the present to make healthier eating habits a part of all of our routines!

What Is Healthy Eating?
The term “healthy eating” is brought up a lot in the culture--at medical appointments, on morning talk shows, on social media, and in magazines. Even in this monthly newsletter! But what does it really mean? By definition, healthy eating is a pattern of behavior in which we are consistently choosing foods and beverages that provide our bodies with the nutrients they need to function properly. Many of the foods we eat have insufficient - or in some cases very little, if any - nutritional value! Foods that are a part of a healthy eating pattern include fresh fruits and vegetables, whole grains, lean proteins like chicken and fish, low-fat or fat-free dairy, lactose-free milk, or fortified soy beverages and foods that are low in saturated fats and added sugar. Adding more of these foods to your diet will help establish a healthier eating pattern.

Serving Size Matters!
Eating healthy isn’t just about the types of foods we eat, but about the amounts of them. Serving size does matter! Yet many of us don’t know what a recommended serving size is. If you are unsure, there are simple ways to find out.
1. If the food you are eating comes in a package (box, bag, can, jar) there will be a nutrition label that gives you that (as well as other) helpful information!
2. If the food you are eating is fresh (ie., not in a package), this information is available online. Be sure to check a reputable site, such as nutrition.gov or nutritionvalue.org.

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… https://www.heart.org/en/healthy-living/ https://www.chnnyc.org/portion-versus-serving-size/

This work is supported by the Beverly and Addison Gilbert Hospital Community Benefits Community Grant Program and Mass General Brigham.

Food and Thought Newsletter - December 2024

Tue, 03 Dec 2024 12:38:00 GMT

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.

Food and Thought Newsletter - October 2024

Wed, 02 Oct 2024 11:52:00 GMT

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

https://www.redcross.org/get-help/how-to-prepare-for-emergencies/types-of-emergencies/flu-safety.html

Food and Thought Newsletter - September 2024

Wed, 28 Aug 2024 08:05:00 GMT

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.

Congressman Moulton visits Phoenix Food Hub

Fri, 09 Aug 2024 11:43:00 GMT

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!

Food and Thought Newsletter - August 2024

Fri, 02 Aug 2024 09:38:00 GMT

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.

Food and Thought Newsletter - July 2024

Mon, 01 Jul 2024 11:52:00 GMT

The Surprising Connection Between Dehydration and Mental Health

You may be aware of the important role water plays in many bodily functions, such as protecting your organs, regulating your body temperature and maintaining electrolyte balance. But did you know that hydration also plays a role in mental health and well being? Mental health is an important factor in overall health, and at least three recent studies have demonstrated a link between hydration status and several mental conditions and functions. These include the important areas of mood (such as depression, and anxiety), cognitive performance, energy level, memory and attention.
Continue reading this month’s newsletter for more information on the impact of dehydration on emotional health.

Hydration For Body and Brain

The mind-body connection is a circular relationship in which the mind influences the body, and the body influences the mind. Positive thoughts can lead to the release of feel-good neurotransmitters like serotonin and dopamine, while physical sensations (both positive and negative) can influence our mental state. Conditions such as depression, anxiety and chronic stress can lead to behaviors —such as having a sedentary lifestyle, smoking or overeating—that may increase the risk of developing health conditions like diabetes and heart disease.
Over time, these chronic illness can increase the likelihood of developing depression, anxiety and cognitive disorders! So, it is important to engage in behaviors that take care of both the body and mind to ensure optimum well being.

How Much Water Is Enough

During the hot summer months, the risk of becoming dehydrated in-creases, making it more important than ever to stay well-hydrated. But how much is enough? Recent reports have indicated that approximately 75% of Americans do not drink enough. The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is: about 15.5 cups (3.7 liters) of fluids a day for men and about 11.5 cups (2.7 liters) of fluids a day for women. If that seems like a lot, just remember that several foods contain water naturally, such as fresh fruits and vegetables. Examples of water-rich foods include:
• Melons such as watermelon, honeydew and cantaloupe
• Strawberries.
• Pineapple.
• Peaches.
• Oranges.
• Cucumbers.
• Broccoli.
• Celery.

Some Benefits of Hydration:
1. Higher Brain Function And Improved Mental Clarity.
2. Boost Serotonin Production.
3. Decreases Symptoms Of Depression.
4. Lowers Risk Of Dementia.
5. Increased Energy Level.

Sources for this month’s Newsletter: https://www.nutritionnews.abbott/healthy-living/diet-wellness/Hydration-and-Mental-Health--How-Are-They-Related/, https://www.cnet.com/health/mental/heres-why-drinking-water-is-the-key-to-good-mental-health/,https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256

The Food and Thought Program works to promote awareness and provide short term counseling 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.

Food and Thought Newsletter - June 2024

Fri, 31 May 2024 10:31:00 GMT

Is It Hunger or Habit? Recognizing Unhealthy Eating Patterns.
Do you ever find yourself eating when you are not hungry? Reaching for a snack at the same time of day without giving it much thought? New research is showing that overeating may indeed be a bad habit, triggered by activity in the brain. This is because a complicated process of neuronal reward is occurring inside the brain when we are hungry. Neurons trigger the reward and motivation aspects of eating, and leave us feeling satisfied after a meal or snack. However, these eating activities and subsequent feelings of satisfaction can, over time, contribute to the formation of poor eating habits which occur even in the absence of hunger! This can result in chronic overeating, obesity and other health complications.
Continue reading this month’s newsletter for more information on eating out of habit and what we can do to avoid or break these unhealthy patterns.

Habitual Eating:
According to the National Institutes on Health (NIH), studies are increasingly yielding evidence that show a significant part of daily eating behaviors consist of habits. Studies investigating the behavioral and psychosocial determinants of food choice show that habit is one of the most powerful predictors of eating behavior.
There are many reasons why eating habits (verses eating to satisfy hunger) may form. One reason is that eating can be an easy outlet for the extra energy that comes with feeling edgy or uncomfortable in some way. Not only does it give us something to do, it also distracts us from whatever's making us nervous. And our brain neurons reward us for it. Reaching for a convenient and tasty food item may relieve some of the initial discomfort we are feeling. However, this satisfaction does not last and often has longer-term negative effects on our health.

Common Reasons We May Overeat:
1. Stress
2. Fatigue
3. Nerves
4. Anxiety
5. Peer Pressure
6. Alcohol Use
7. Pictures of Food/Ads
8. Habit or Mindless Eating
9. Boredom

Mindful Eating 101

Mindfulness generally means bringing awareness to the present moment without judgment.
According to Dr. Judson Brewer, a psychiatrist, neuroscientist and director of research and innovation at Brown University’s Mindfulness Center, being more aware of our eating behaviors can help us change them. He suggests the following steps:
1. Map out your eating patterns and habit loops (ask yourself, “why am I eating? Am I hungry or is there something else going on?”)
2. Change the reward value of the behavior (are there any negatives to this food item I am eating? Is it sticky, salty, greasy?).
3. Find a more rewarding replacement behavior that makes the body feel 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.

Food and Thought Newsletter - May 2024

Mon, 29 Apr 2024 08:11:00 GMT

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.

Food and Thought Newsletter - April 2024

Mon, 08 Apr 2024 10:23:00 GMT

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.

Food and Thought Newsletter - March 2024

Mon, 04 Mar 2024 08:28:00 GMT

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.

Food and Thought Newsletter - February 2024

Tue, 30 Jan 2024 07:43:00 GMT

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.

Food and Thought Newsletter - January 2024

Fri, 29 Dec 2023 12:19:00 GMT

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.

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

Food and Thought Newsletter - December 2023

Mon, 27 Nov 2023 12:18:00 GMT

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.

Phoenix Food Hub One Year Celebration & Grant Recipients

Tue, 14 Nov 2023 15:32:00 GMT

On Thursday November 9, we celebrated one year of programs at the Phoenix Food Hub!

Thank you to all who joined us and to all our guest speakers:

Kathy Burns , Greater Lynn Senior Services (GLSS) CEO, and Nelson Chang , GLSS Board of Directors President, made welcoming remarks

Mayor Jared Nicholson , City of Lynn, delivered a congratulatory message

Adriene Worthington , Executive Office of Elder Affairs Director of Nutrition Services, presented a congratulatory citation to the Lynn Food Policy Council

Norris Guscott , City of Lynn Public Health Coordinator & Food Policy Council Leader, accepted the EOEA citation

Valerie Parker Callahan , GLSS Director of Planning and Development, presented a one-year retrospective of Phoenix Food Hub

Tina McLoughlin , Mass General Brigham Salem Hospital, Director of Community Health, announced the recipients of the Community Grant Awards

Rosario Ubiera-Minaya , Raw Art Works Executive Director, introduced the young artists in the Good 2 Go program who created 8 murals for the Phoenix space

Congratulations to the recipients of the 2023 Phoenix Food Hub Community Grants Program. These grant awards went to 10 local organizations whose proposed projects support the reduction of food insecurity in Lynn. Funding for these grants is part of a generous award from Mass General Brigham to the Phoenix Food Hub. Recipient organizations and summaries of program proposals are:

Catholic Charities
Program - Lynn Food Pantry
Grant will support the purchase and installation of permanent shelving for the Lynn Food Pantry, which will increase their capacity to store food on site and help meet the increasing demand for emergency food in Lynn.

Demakes Family YMCA
Program - Food, Nutrition & Garden Program
The YMCA serves healthy meals and snacks to children and teens in need and summer programs teaching gardening skills. Grant will support staffing and supplies to provide access to healthy foods, nutrition education, and teach gardening skills to children and teens.

Highlands Coalition
Program - Food Insecurity and Health Issues
Grant will support the refurbishment and creation of more community garden beds, distribution of vegetables, and help staff the organization.

Lynn Community Health Center
Program - Hunger Assistance Program
Grant will purchase and supply supermarket gift cards to be distributed to provide support to incoming refugee families with children until other community and government services food assistance resources can be obtained.

Lynn Senior Center
Program - Senior Food Insecurity
Grant will be used to address food insecurity for seniors by providing food serving equipment and hot meals.

My Brothers Table
Program - Teen Parent Meal Program
Grant will support this food distribution and outreach program, which will provide a healthy, culturally appropriate weekly food delivery to households of the most at-risk mothers in Lynn, as they work towards graduating high school under difficult circumstances.

New Lynn Coalition
Program - Food Delivery Program
Delivers food to more than 750+ households. Grant will help fund staff for the program.

The Food Project
Program - Community Cooking Classes
Grant will support cooking classes that will focus on using locally available produce to make delicious, nutritious dishes that are relevant to some of the major cultural groups in Lynn. Drawing from the public and from families from the Kipp Academy, the Food Project plans to hold 15 cooking classes, with 15 attendees at each session this fall and winter.

The Open Door/Cape Ann Food Pantry Inc.
Program - Mobile Market Farmers Truck for North Shore Community College - Lynn Campus
Grant will support the free distribution of food through the Open Door’s Mobile Market Farmers’ Truck to the staff and students at North Shore Community College’s Lynn Campus. Participating clients can choose up to 25 pounds of fresh produce for free each visit.

The Salem Pantry
Program - General Operation to Support Lynn Households
The Salem Food Pantry serves Lynn Residents who visit the food pantry an average of 2.5 times per month. Grant will help support food distribution to these Lynn residents.

Lynn Community Television covered the event and here is a link to a short segment on the LCTV website:

https://lynntv.org/watch-online/video/lctv-news-phoenix-food-hubs-1-year-anniversary-november-9-2023/

Food & Thought newsletter - November 2023

Wed, 08 Nov 2023 12:01:00 GMT

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

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 - October 2023

Wed, 27 Sep 2023 15:01:00 GMT

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/

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 - September 2023

Wed, 06 Sep 2023 12:55:00 GMT

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.

Food & Thought newsletter - July 2023

Fri, 30 Jun 2023 11:21:00 GMT

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.

Phoenix Food Hub Spring 23 Updates

Fri, 02 Jun 2023 08:49:00 GMT

Programs and services at the Phoenix Food Hub have really been taking off since the opening of the program space this past December! We are assisting an ever increasing number of people with nutritional and other related health needs in the Greater Lynn community. Here's a brief rundown of some of the positive impacts Phoenix programs have been making.

Healthy Cooking Demonstrations

UMass Extension Nutrition Education Program has been holding cooking demonstrations in the Phoenix teaching kitchen using ingredients available from the Catholic Charity Food Pantry. Visitors to the food pantry can sample featured dishes. UMass also hosted two Spanish- and English-language seven week healthy cooking demonstration programs.

Caregiver Cooking Classes

The GLSS Family Caregiver Support Program has been working with groups from the Lynn Council on Aging Senior Center through monthly cooking classes that focus on the power of using freshly prepared food not only as a tool in caring for another person but also as a tool for self-care. Avocado toast, tea brewed with fresh ingredients, and fruit parfait are just some of the dishes prepared and enjoyed by participants!

Click Here to watch a video about the Caregiver Cooking Class
https://youtu.be/Y0mIIXsLe2s

Nutrition Program Referrals, Counseling, and Resources

Phoenix Navigators Eunice Lopez and Rose MacDonald have been busy handling referrals for services, fielding an increasing number of requests per week. Referrals come in from partner health agencies as well as self-referrals from individuals. Consumers can set up a counseling session with GLSS nutritionist Ellen Goldman or get information and connection to a variety of programs that can help them live healthier lives.

Eunice Lopez, a Phoenix Navigator, helping prepare meals for delivery to Meals on Wheels consumers.

New "Food and Thought" Program

The "Food and Thought" program is a new addition to services available through Phoenix Food Hub and provides education and counseling to individuals interested in addressing the important link between nutrition and mental well-being. Lynn O'Neal, a Licensed Mental Health Counselor and Certified Integrative Mental Health Provider, leads this innovative program informed by a growing body of research pointing to the critical connection between what we eat and how it impacts our physical, mental, and emotional health.

The Food and Thought program is supported by the Beverly and Addison Gilbert Hospital Community Benefits Community Grant Program and the Essex County Community Foundation Behavioral Health Partnership Grant.

Lynn O'Neal, LMHC CIMHP, is a part of the GLSS Mobile Mental Health team as well as the lead for the new Food and Thought program.

On behalf of the Lynn Food Security Task Force, thank you to all the current Phoenix Food Hub funders: Mass General Brigham; Trustee; the City of Lynn; Element Care; Essex County Community Foundation; Point32Health Foundation; Beverly and Addison Gilbert Hospitals; Alfred E. Chase Charity Foundation, Bank of America, N.A., Trustee; Charles H. Farnsworth Trust, Bank of America, N.A. Trustee; and many private donors.

Here's to a great start for an amazing community resource with more to come!