The Food and Mood Connection

Posted on April 22, 2024 by Ashley Maurer

The Food and Mood Connection

Macey – RDN, LD

We are finally getting to the time of the year when the days feel longer, and we are seeing more sunshine. I don’t know about you, but I definitely notice a positive change in my mood during this time of year.

Speaking of mood, May is Mental Health Awareness Month. More, now than ever, we are shining a light on the important topic of mental health. With that, I wanted to discuss the connection between diet and brain and mental health.

When it comes to the overall health of our brains and our day-to-day mood, what we eat can make a difference. Though there is no singular nutrient that is the answer to all things brain health, there are some nutrients we know to have a positive impact on the health of our brains. Today, I wanted to focus on one nutrient in particular—omega-3 fatty acids. We know that our brains need the omega-3 DHA to function optimally. In fact, the brain is largely made up of fat, with DHA being a very prevalent component.² With it being such a prominent portion of the brain, we must continue to replenish it through dietary intake of more DHA. Not only do omega-3s play a role in makeup of our brains, there is also evidence that adequate omega-3 intake may decrease the risk of depression¹ and cognitive decline.⁴ Knowing all of this, it only makes sense for us to bring this nutrient to the conversation of diet and brain health. With that, here are four foods you can incorporate into your diet to increase your intake of omega-3 fatty acids.

1. Seafood, specifically fatty seafood

Though seafood may be the first food to come to mind when we talk omega-3s, not all seafood is a great source of omega-3s. Use the acronym SMASH to remember the best seafood-sources of omega 3s.
S – Salmon
M – Mackerel
A – Anchovies
S – Sardines
H – Herring

2. Nuts

Walnuts are the only tree nut that is an excellent source of ALA. Pecans, pistachios, macadamia, and pine nuts, among others, also contain ALA.
Tip: sprinkle nuts on your salad, add them to oatmeal and baked goods. The options are endless!

3. Seeds

Flax and chia are both sources of the omega-3 ALA.
Tip: Add to smoothies, salads, oatmeal, baked goods and more!

4. Oils

Canola oil and soybean oil provide the omega-3 ALA

Did You Know?

ALA is the only omega-3 that is considered essential, meaning our body cannot produce it so we must obtain it from our diet. Our bodies can make DHA and EPA from ALA but it’s a very inefficient process. That’s why it’s so beneficial to ensure adequate dietary intake of all three omega-3 fatty acids!

Ready to incorporate more omega-3 rich foods into your diet? Here’s some recipe inspiration to get you started!

Cucumber Walnut Bites

Sweet & Spicy Walnuts

Pineapple Salmon Kabobs

Maple Glazed Salmon

Macey Hurrle, Registered Dietitian
RDN, LD

Do you have nutrition-related questions? Ask our team of Registered Dietitians here!

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Cited
1. Bachman C. Fish is Brain Food | Seafood Nutrition Partnership. Published June 13, 2023. https://www.seafoodnutrition.org/research/dietary-guidelines/fish-is-brain-food/
2. Omega 3’s and Brain Health | Always Omega 3’s. https://alwaysomega3s.com/why/brain-health.
3. Omega 3 Fatty Acids | National Institute of Health. Published February 15, 2023. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
4. Two omega-3s in fish oil may boost brain function in people with heart disease | American Heart Association. Published on November 8, 2021. https://www.heart.org/en/news/2021/11/08/two-omega-3s-in-fish-oil-may-boost-brain-function-in-people-with-heart-disease

Give Your Heart Health A Boost 5 Ways

Posted on February 1, 2023 by Ashley Maurer

Give Your Heart Health A Boost 5 Ways

When I think of February, I think of Valentine’s Day. But there’s more to February than Valentine’s Day – we also bring attention to heart health for American Heart Month! It’s an important cause to dial into because heart disease is the leading cause of death among Americans¹. We can each do our part to change that statistic with small diet and lifestyle changes that will lead to a happy, healthy heart. Here are 5 ways to give your heart health a boost!

1. Include “healthy fats” in your diet

Fats are an important part of a balanced diet, but not all fats are created equal. The term “healthy fats” refers to the mono- and polyunsaturated fats that should make up the majority of your recommended 20-35% of total daily calories from fat. Healthy fats make you feel fuller for longer, provide vitamins and minerals, and improve your blood cholesterol when used in place of saturated fats.

Some foods that contain healthy fats:

Fatty fish like salmon, trout, and tuna are rich in Omega-3s (a polyunsaturated fat that promotes heart health)
Oils – use these in place of solid fats, like butter
Nuts – choose unsalted
Avocados

RD Tip: Swap out full fat dairy items for low or nonfat options to reduce your saturated fat consumption!

2. Eat more fiber

Fiber does so much good for your body – including your heart! Increasing your fiber intake will also improve your heart health. So, how do you include more fiber in your food choices? Here are a handful of my favorite ways!

Eat the rainbow of fruits and vegetables! They’re naturally loaded with fiber and the variety of colors means you’re eating a variety of additional nutrients.
Make the swap to whole grains, at least 50% of the grains you eat should be whole grains.
- RD Tip: You can quickly tell if an item is whole grain if it lists whole grains as the first ingredient on the nutrition label.
Try one of my favorite fiber sources – beans!

3. Get active

It takes more than your food choices to keep your heart happy and healthy. Find an activity that not only gets you moving, but also sparks joy! Whether it’s a strength workout, a run, or taking a walk with the dog – you can get moving today. Start by considering some of the barriers that exist in your life that keep you from living a more active lifestyle. From there, consider how you can take one more “step” towards where you want to be! Here are a few ideas to get you started:

Take necessary phone calls or meetings while walking – this can be outside or around the house. Either way, stand up and get moving!
Evaluate your daily routine. Where can you adjust for a 10-minute walk?
Wake up 20 minutes earlier to start your day with a peaceful yoga session!

4. Reduce sodium in your food choices

When you eat large amounts of sodium your heart works harder to do its job, resulting in high blood pressure. Cutting table salt out of your diet is beneficial for reducing sodium intake, but most Americans eat large amounts of salt in the form of processed foods. These foods include chips, sauces, frozen meals, canned foods, and more! Look for “Low sodium” on the nutrition label but be aware that the words “reduced sodium” or “less sodium” do not identify the product as a low sodium food. Those terms indicate that the food item simply contains less sodium than the original.

RD Tip: Look for the Dietitian’s Choice shelf tag while you’re shopping to feel confident that you’re selecting a lower sodium option.

5. Sleep!

This is a factor that the American Heary Association recently added to the list, and I’m very excited about it! We often overlook sleep, as it’s the first thing to fall away when things get overwhelmingly busy. Consistently not getting enough sleep is associated with many poor health outcomes including inflammation and stress. Sleeping the recommended 7-9 hours is key for maintaining your mood and energy levels. A positive mood and high energy levels will surely help you tackle the above intentions.

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Give your heart some love this month by focusing in on one of these suggestions. Your heart will thank you! Do you have a question about food and heart health? Our Registered Dietitian Team is happy to answer – submit a question below!

Happy Eating!
Jess, Registered Dietitian
MPPD, RDN, LD

Cited

1. CDC. Heart Disease Facts | cdc.gov. Centers for Disease Control and Prevention. Published June 22, 2020.

Walnut “Chorizo” Tacos with Pickled Vegetables

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Mediterranean Diet Month

Posted on May 3, 2018 by Ashley Maurer

It’s time to party! May is National Mediterranean Diet Month, so let’s celebrate! Among the many diets promoting health benefits, the Mediterranean Diet is one of the few I actually recommend. With emphasis on fruits, veggies, beans, nuts and seeds, whole grains, and healthy fats it’s an all-star diet that has been proven to reduce risk of heart disease, cancer, Parkinson’s and Alzheimer’s diseases. Sounds great, huh?

While other diets are strict, the Mediterranean Diet leaves room for flexibility and emphasizes foods, without restriction.
Here are some key components:

Eating primarily plant-based foods, such as fruits and vegetables, whole grains, legumes and nuts
Replacing butter with healthy fats such as olive oil and canola oil
Using herbs and spices instead of salt to flavor foods
Limiting red meat to no more than a few times a month
Eating fish and poultry at least twice a week
Enjoying meals with family and friends
Drinking red wine in moderation (optional)
Getting plenty of exercise

As you can see, the idea behind the Mediterranean Diet is not only about including more of the foods that are good for us, but also including more healthy lifestyle behaviors such as eating with family and friends and getting exercise! I want to discuss one of the key components a little further—incorporating more healthy fats, such as olive oil into your meals.

There has been research showing quality evidence that plant oils, such as olive oil, have positive health benefits such as reducing risk for stroke and heart attack. Some fun facts about olive oil include:

Contains antioxidants
Has anti-inflammatory properties
Has anti-bacterial properties

I recommend using extra-virgin olive oil or EVOO as this variety has the most health benefits. This is because EVOO is extracted from olives using only pressure (a process called cold pressing). Olive oil is great drizzled over a salad, mixed into a salad dressing, used in marinades for meat, fish, poultry or veggies, drizzled over whole grain pasta, and much much more!

You can also try including other unsaturated fats like olive oil in your diet such as fatty fish (tuna, mackerel, salmon, sardines), nuts, seeds, and avocado.

Healthy and Happy Eating,
Emily

Mediterranean diet: A heart-healthy eating plan. (2017, November 3). Retrieved from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801