Nutrition Archives - Page 2 of 2

October 25, 2020 by Alan Zupka

Balance Your Mood With Food: How Good Nutrition Supports Mental Health

Our brains are magnificent machines: while the brain controls rudimentary yet complex functions like your heartbeat, breathing and motor functions, it also controls a multitude of other complicated tasks such as creating your thoughts and feelings. A machine this advanced, that runs 24/7, clearly requires fuel to run. The fuel you supply to your hard-working brain is none other than the food and drink you consume.

Like any other machine, the quality of your brain function is relative to the quality of the fuel you put in it. Foods rich in nourishment such as complex carbohydrates, vitamins, minerals and antioxidants help stabilize blood sugar levels while increasing your brain’s energy. When it comes to feeding the brain, you get back what you put in.

Selenium

Selenium is an important mineral that your body relies on to perform many of its basic functions. Studies have shown that people with a low amount of selenium in their diet have an elevated rate of depression, irritability, and anxiety. While too little selenium causes health problems, too much can be toxic. According to the National Institute of Health, 55 mcg of selenium a day is the sweet spot for adults 19 years of age and older.

Brazil nuts are by far the most selenium-rich food available. An ounce (about 7 or 8) of brazil nuts contains 544 mcg of selenium per serving, so two or three brazil nuts a day is more than sufficient to get your RDA of selenium. You can also get your 55 mcg a day with 3 to 4 ounces of halibut, roasted ham, or shrimp. Cottage cheese, roast chicken, oatmeal, and eggs also contain moderate amounts of selenium, around 10 to 20 mcg per serving.

Folate (Folic Acid)

Studies have shown that an increased intake of folate or folic acid is associated with a lower risk of depression. Folate is found in a wide variety of food, with spinach, liver, yeast, asparagus, and brussels sprouts containing the highest levels. You can also get your recommended 400 mcg of folate with avocado, peanuts, orange juice, leafy green vegetables like spinach and kale, and whole grains, among many other foods.

Omega-3

Dopamine and serotonin are chemicals in the brain that are produced by nerve cells. Serotonin is a natural mood stabilizer, and dopamine controls your feelings of pleasure and reward. Omega-3 fatty acids have anti-inflammatory properties in them, and they effect the transmission of dopamine and serotonin. Omega-3 also has a role in brain development and function, with the ability to stabilize moods. Omega 3 foods include salmon, walnuts, soybeans, and chia seeds.

There are many other nutritious foods that will serve as prime fuel for your brain, helping you perform, feel and be at your very best. Using this list to help change your eating habits for the better is a great step in the right direction.

If you’re struggling with a mood disorder and would like some support and guidance to live a more balanced life, contact my office today so we can set up a time to talk.

October 11, 2020 by Alan Zupka

How Much Protein Should I Eat?

When it comes to macronutrients, carbs and fat tend to get all of the attention. “Do low-fat diets work?” “How many carbs should I eat a day?” Poor protein, which is undoubtedly the MOST important macronutrient, usually gets left out of the conversation.

Why is Protein So Important?

You’ve probably heard that protein is the building block of your entire body. That’s pretty important! Protein is not only responsible for building our muscles, but also all of our connective tissue, or organs, our bones, and even hormones and other important chemicals in the body. Without adequate protein intake, your health and body composition will suffer.

How Much is Enough?

But now for that all-important question: Just how much protein does a person really need to eat each day?

This has been a long debate in the world of nutrition. Most official dietary guidelines endorse a fairly limited. This is common for all nutrients whether it’s protein, vitamin D, or vitamin C, the guidelines are always typically low. This is because the guidelines are to ensure people don’t develop a deficiency. Guidelines have little to do with helping people optimize their health.

For instance, most guidelines recommend 0.8 grams of protein per kilogram of body weight or 0.36 grams per pound. This comes out to just 56 grams of protein a day for the average male and just 46 grams a day for females – granted these averages are calculated considering that the average man and women are far more sedentary than active.

Again, these small amounts will help prevent outright deficiency. But many studies have now shown that it’s simply not enough for optimum physical health.

It’s also important to take into consideration lifestyle factors when determining the amount of protein you should eat instead of taking a one-size-fits-all approach. For instance, someone who works out 5 days a week with a focus on lifting weights should absolutely eat more protein than someone who is sedentary. People 55 and older should also be eating more protein than, say, someone in their 20s, as older people lose muscle mass each year, which makes them more susceptible to falls.

So, the average male should really be looking to get anywhere from 56-91 grams of protein per day and the average woman should aim for 46-75 grams.

Can You Eat Too Much Protein?

There is a myth that says eating too much protein can cause kidney damage or osteoporosis. However, there is absolutely no clinical or scientific data that backs up these claims. Protein restriction has been found to be helpful for people with pre-existing kidney problems, but it has NEVER been shown to cause kidney damage.

In fact, a high protein diet has been shown to lower blood pressure and help fight type 2 diabetes, two conditions that can lead to kidney disease.

So, in conclusion, seeing as eating adequate protein is critically important for health and there are no negative side effects of eating too much, it’s better to err on the side of caution and eat at the upper end of the adequate protein range.

SOURCES:

December 24, 2019 by Alan Zupka

How to Manage Emotional Eating

People use different coping strategies when dealing with stress and other overwhelming emotions. Some people use substances such as drugs and alcohol, some smoke cigarettes, and some charge a lot of money to their credit card. And then there are those people who take comfort in their favorite foods.

Emotional eating often leads to weight gain and the development of health issues such as type two diabetes and high blood pressure. If left unchecked, emotional eating can lead to a life-long reliance on eating as a coping mechanism.

If you or someone you love is an emotional eater, becoming more mindful of eating is how you can manage your food issues. Here are some ways to become a more mindful eater:

Keep a Food Journal

Most emotional eaters are completely unaware of the kind or amount of food they eat on a daily or weekly basis. It’s important to start tracking what you consume as well as how much so you can recognize the real issue you may be having. This is not an exercise in harshly judging yourself, it’s simply so you can recognize the link between your emotions and eating habits.

For instance, you may see that Monday, Tuesday and Wednesday were pretty okay days, but Thursday was when you got yelled at while you were at work and also got a speeding ticket, and ALSO ate fast food for lunch and dinner and ate almost a gallon of ice cream. Once you see this pattern over and over, that you tend to eat on those days you are stressed, angry, sad, etc., you will be able to start making positive changes.

Make Portions

When we eat emotionally, we don’t stop to think about the amount of food we are eating, we just shove it in as quickly as possible so those carbs can start making us feel better. The next time you find yourself eating based on your emotions, try and catch yourself and meter out a fair-sized portion. For instance, don’t sit in front of the TV with an entire bag of potato chips, take out a small bowl’s worth and put the rest away.

Try Not to Eat Alone

When we are alone, we can eat with abandon. But when we eat with others, we tend to have more awareness about what and how much we put in our mouths. When your day is stressful, instead of going out to lunch by yourself, where you’re apt to hit 2-3 drive-throughs, invite some other people out. This may help you to use more self-control.

These are just a few of the ways you can begin to recognize your emotional eating and gain control over your food choices. If you would like to speak to someone about the emotions you are dealing with and learn healthier coping strategies, please be in touch. I’d be more than happy to discuss how I may be able to help.

Remain Curious