For A Better Us

Have you ever thought about how what you eat may affect your daily mood? Our brains are constantly working and demand approximately 20% of our daily energy needs. There is a direct correlation between our gastrointestinal system and the brain. It is important to take a closer look at our diets as what we eat directly affects the structure and function of our brains, and ultimately our mood.

Diet and Mood Disorders

Multiple studies have been done to support the link between what we eat and our risk of depression and ADHD in children. Major depressive disorder is the most common mood disorder in the U.S. The way we nourish our bodies has become such an important part of mental health; it has even inspired an entire new field of medicine called nutrition psychiatry. There are studies that have compared the Western Diet to other diets, such as the Mediterranean diet, and how they affect mood disorders. These studies found that the risk of depression is 25-35% lower in those who eat a Mediterranean diet, which is rich in vegetables, fruits, unprocessed grains, fish, and moderate amounts of lean meats and dairy. A different study that involved 120 children and adolescents, showed a higher prevalence of ADHD with the Western diet, which consists of fast food, sugar, refined foods, and sugar-sweetened beverages.

Fast Sugar vs. Slow Sugar

Fast-release carbohydrates, or high glycemic index foods (we will call them “fast sugar” foods), release glucose faster into the bloodstream, which causes spike in blood sugar levels. Slow-release carbohydrates, or low glycemic index foods (we will call them “slow sugar” foods), provide a slower and more sustained release of energy. Therefore, fast sugars digest quicker and absorb in the brain faster than slow sugars, which cause overall lower concentration levels. High blood sugar levels cause decline in brain function which lead to learning deficiencies and weak memory/cognitive functions.

Foods for Better Brain Function

Nuts &Seeds

Almonds, cashews, peanuts, walnuts, pumpkin, sesame and sunflower seeds all provide magnesium, which helps with anxiety. They also provide tryptophan (an amino acid) that helps produce serotonin (happy hormone) in the brain. Reduced serotonin levels ultimately can lead to increased stress, anxiety and depression. *Quick tip: Vitamin B6 (found in chicken, turkey, eggs, spinach, carrots, peanuts, amongst other foods) works with tryptophan to help relax our bodies and helps with memory loss.

Dark Chocolate

Has antioxidants that increase blood flow to the brain and helps improve memory. Look for bars with at least 70% cacao or more, as they will guarantee less additives like sugar and cream.

Coconut

Contains “good fat” that helps enhance focus, eliminate fatigue, and boost mood. Also provides amino acids, which help fuel neurotransmitters in the brain to boost serotonin levels that stabilize mood, promote focus and prevent depression.

Fatty Fish

Omega-3 fatty acids also contain “good fat” that has been linked to lower levels of depression and enhance brain development. Experts recommend most adults get at least 250-500 mg per day. Salmon and albacore tuna are good sources, while a 3.5 ounce of salmon provides 2,260 mg of omega-3 fatty acids.

Fermented Foods

Kimchi, yogurt, kefir, kombucha and sauerkraut are all fermented foods that allow live bacteria to thrive, which create probiotics. Probiotics support the growth of healthy bacteria in the gastrointestinal system and may increase serotonin levels. Up to 90% of the body’s serotonin is produced by the gut microbiome, which affects mood, stress response, appetite and sexual drive.

Written By: Jessica Ortiz, RD, LDN
jortiz@fcymca.org

References:

https://www.todaysdietitian.com/newarchives/0719p10.shtml
https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626

https://www.health.harvard.edu/diseases-and-conditions/the-gut-brain-connection

https://www.drfuhrman.com/library/what_does_sugar_do_to_the_brain.aspx

Evidence shows that time spent outdoors in green spaces reduces stress and allows kids to connect to nature and build social skills. To help you take advantage of beautiful fall days, here are some of the Y’s favorite activity ideas for school-age kids:

1. Create a Nature Journal
2. Build piles of leaves…and jump into them!
3. Try the Principles of Flight Challenge
4. Create a nature collage (remember to only pick things from the ground!)
5. Try Alphabet Yoga
6. Draw fall scenes with sidewalk chalk
7. Take a field trip to the local park, farm or zoo
8. Try Site Word Island Hopping
9. Create a leaf (or all-things nature) scavenger hunt
10. Create a Pine Cone Bird Feeder
11. Have a group picnic
12. Enjoy outside reading time
13. Create Autumn Leaf Sun Catchers
14. Play Eye Spy
15. Host a Parachute Challenge
16. Plan, write and perform an outdoor play
17. Any of these Simple Outdoor STEM Activities (only if the weather permits!)

Don’t forget to slather on the sunscreen, too!

When fall hits in Florida, you may start to feel a cool breeze and change in the air. You may also start feeling the urge to visit those picturesque pumpkin patches. Pumpkins are a symbol that fall is here, not to mention they are in season August through October, so there is no better time to enjoy your favorite pumpkin treat.

If you are craving that pumpkin flavor, check out this easy crowd-pleasing pumpkin mousse recipe.

Pumpkin Mousse

Serves: 8          Prep time: 10 minutes

Ingredients

• 2 small packages of instant sugar-free vanilla pudding
• 2 cups of no-fat (skim) milk
• 1/2 teaspoon pumpkin spice
• 15 ounce can of pumpkin
• 8 ounces of fat-free Cool Whip

Preparation

1. Prepare instant pudding according to package directions.
2. Stir in pumpkin spice.
3. Fold in cool whip and pumpkin.
4. Serve chilled and garnish with an extra dash of pumpkin spice!

National Hispanic Heritage month is observed every year from September 15^th to October 15^th to acknowledge the contributions of those American citizens of Central and South American, Mexican, Caribbean and Spanish descent.

During these 4 weeks, we celebrate Hispanic history, culture and community in many different ways. One way to learn more and celebrate the Hispanic culture is through food!

Typical Hispanic Foods

The Hispanic community includes Argentina, Bolivia, Colombia, Costa Rica, Cuba, Dominican Republic, Ecuador, El Salvador, Guatemala, Honduras, México, Nicaragua, Panamá, Paraguay, Perú, Puerto Rico, Spain, Uruguay and Venezuela.

Tropical and exotic spices, herbs and condiments designate a lot of our foods by giving them their unique taste that varies from country to country. Some of the most popular Hispanic foods include tacos, fajitas, ceviche, paella, tamales, empanadas, and arroz con pollo (rice and beans). While these dishes are best known in North America, Hispanic countries offer a plethora of flavorful meals that are not only delicious to the palate but provide several beneficial nutrients to our bodies.

Healthy Hispanic Ingredients

There are several ingredients featured in Hispanic dishes that offer health benefits, while others consumed in moderation allow us to enjoy and celebrate the Hispanic culture through food.

• Avocados

  Avocados are a good source of vitamins C, E, K and B6, riboflavin, niacin, folate, pantothenic acid, magnesium and potassium. They also provide antioxidants and omega-3 fatty acids. Their high levels of healthy fat can help you feel fuller between meals and in moderation can be used to maintain appropriate cholesterol levels.

• Beans

  Beans are a vegetarian protein source packed with fiber, iron, folate and antioxidants. With many varieties: black beans, red beans, pinto beans, garbanzo beans, kidney beans, navy beans, and black-eyed peas, this powerhouse food aids in protecting the body from free radicals that can cause cancer, can prevent neural tube defects in the fetus during pregnancy, and lower blood glucose levels or even prevent diabetes.

• Papayas

  Papaya is a fruit that contains potassium, folic acid, antioxidants and more vitamin C than an orange. This orange fruit boosts immune system and helps fight off inflammation, as well as improves digestion and helps prevent heart disease.

• Cilantro

  Cilantro is an herb that often gets confused with parsley, but has a distinct flavor that enhances a variety of dishes. It is a great source of antioxidants, reducing the risk of heart disease, diabetes and obesity.

• Plantains

  A plantain is a fruit that looks like a big banana. It can be consumed in any stage of ripeness, and is rich in carbohydrates and a good source of fiber, potassium, vitamins A, C and B6. The resistant starch supports gut health. Disadvantages: Many times, this delicious fruit is cooked in ways that can come with unnecessary amounts of sodium or fat.

• Chiles

  Better known as chili peppers, chiles help reduce inflammation in the body through an active component called capsaicin. In addition, they are a good source of vitamins C, B6, K, A, potassium, and a powerful antioxidant that has been used for wound healing and immune function.

Celebrate Hispanic Heritage by trying out this healthy recipe!

• Avocado White Bean Dip recipe

https://www.eatrightlahidan.org/lahidan/recipes/avocado-white-bean-dip

References

• https://www.eatrightlahidan.org/lahidan/recipes
• https://abasto.com/en/health/10-healthy-hispanic-foods/
• https://www.hispanicheritagemonth.gov/

“I’ll have a pumpkin spice latte, please.”
If you frequent coffee shops, you’ll probably hear this phrase more than a few times over the next several months. The infamous “PSL” is the most popular seasonal drink around, but do you know what is really in it?

According to How Stuff Works, your favorite caffeinated beverage could be loaded with calories. If you drink black coffee or coffee with low-fat milk only, you don’t need to worry much about calorie intake. But, if you regularly consume some of the “fancier” coffee beverages, you may want to take a closer look at the calorie count. Any beverages with whole milk, whipped cream or flavored syrups will add lot of calories. Here are some examples:

Serving Size Matters

Let’s take a closer look at our beloved pumpkin spice latte. First thing to decide on is the size of our drink. The size will affect calories, sugar and caffeine consumed. At Starbucks, did you know you can order a 8oz (called a ‘Short’), 12oz (called a ‘Tall’), 16oz (called a ‘Grande’), and a 20oz (called a ‘Venti’)?

Now, let’s compare Starbucks’ pumpkin spice latte to a regular flavored latte from your local coffee house. For this we will go straight to the source, Starbucks. For comparisons sake, we will choose the Short Pumpkin Spice Latte, which is 8oz, contains 210 calories, 27 grams of sugar and 75 mg of caffeine. This is in comparison to other flavored lattes that have an average of 134 calories and 63 mg of caffeine.

If you are concerned about calories or sugar content, you may want to treat those specialty drinks as an occasional indulgence. For your daily cup of joe, opt for skim milk and “just say no” to whipped cream and flavored sugary syrups.

Coffee Characteristics

Not all coffees are created equal. The caffeine content of coffee can vary depending on several characteristics. If you are drinking your favorite flavored beverage for the jolt of caffeine you may want to check out these factors:

• Type of coffee beans: There are many varieties of coffee beans available, which may naturally contain different amounts of caffeine.
• Roasting: Lighter roasts have more caffeine than darker roasts, although the darker roasts have a deeper flavor.
• Type of coffee: The caffeine content can vary significantly between regularly brewed coffee, espresso, instant coffee and decaf coffee.
• Serving size: “One cup of coffee” can range anywhere from 30–700 ml (1–24 oz), greatly affecting the total caffeine content.

Regardless of your choice when you step up to the counter to order, we most importantly want you to be aware of what you are consuming. And if all this talk about pumpkin spice lattes has created the urge to have one, check out this article from Health and learn how to create your very own PSL at home.

Check out How Many Calories Are In Coffee? and How Much Caffeine in a Cup of Coffee? A Detailed Guide from Healthline to see the breakdown of both caffeine and calorie content in your favorite flavored specialty coffee drinks.

Do you know what your cholesterol number is? Do you know what your cholesterol numbers mean?

If your answer is no or you aren’t that sure, then you have come to the right place. Numbers regarding our health can be confusing, but it’s also important to know some basics. At the Y, we want to help you feel knowledgeable and confident about your health, including your numbers. In honor of Cholesterol Education Month, let’s learn some truths about cholesterol.

The Importance of Managing Cholesterol

According to the Centers for Disease Control and Prevention (CDC), heart disease is the number one leading cause of death in the U.S. More than one million Americans have a heart attack each year and about 500,000 die of heart disease. High blood cholesterol is one of the major risk factors for heart disease, causing heart attack and stroke.

So what is Cholesterol anyway?

Cholesterol is a type of fat found in your blood. Your liver makes cholesterol for your body. You also can get cholesterol from the foods you eat. Meat, fish, eggs, butter, cheese, and milk all have cholesterol in them. Fruits, vegetables, and grains (like oatmeal) don’t have any cholesterol.

Cholesterol is in every cell in your body. You need cholesterol to help your brain, skin, and other organs do their jobs. But eating too much isn’t good. Cholesterol floats around in your blood and can get into the walls of the blood vessels. This can cause the blood vessels to get stiffer, narrower, or clogged. If the clogging gets worse over many years, it can cause a heart attack or stroke in adults.

Now that you know the basics, let’s learn the difference between cholesterol myth and fact. The CDC has come up with some commonly asked questions and myths and helped us to set the record straight.

Cholesterol: Myth vs. Fact

Myth: All cholesterol is bad for you.

Fact: Some types of cholesterol are essential for good health. Your body needs cholesterol to perform important jobs, such as making hormones and building cells.

Cholesterol travels through the blood on proteins called lipoproteins. Two types of lipoproteins carry cholesterol throughout the body:

• LDL (low-density lipoprotein), sometimes called “bad” cholesterol, makes up most of your body’s cholesterol. High levels of LDL cholesterol raise your risk for heart disease and stroke.
• HDL (high-density lipoprotein), or “good” cholesterol, carries cholesterol back to the liver. The liver then flushes it from the body. High levels of HDL cholesterol can lower your risk for heart disease and stroke.

When your body has too much LDL cholesterol, it can build up in the walls of your blood vessels. This buildup is called plaque. As your blood vessels build up plaque over time, the insides of the vessels narrow. This narrowing can restrict and eventually block blood flow to and from your heart and other organs. When blood flow to the heart is blocked, it can cause angina (chest pain) or a heart attack.

Myth: I would be able to feel it if I had high cholesterol.

Fact: High cholesterol usually has no signs or symptoms. You may not know you have unhealthy cholesterol levels until it is too late—when you have a heart attack or stroke. That’s why it’s so important to get your cholesterol levels checked at least every 5 years.^1,2

Occasionally, some people develop yellowish growths on their skin called xanthomas, which are cholesterol-rich deposits. People with xanthomas may have high cholesterol levels. Learn more about getting your cholesterol checked.

Myth: Eating foods with a lot of cholesterol will not make my cholesterol levels go up.

Fact: It can be complicated. We know that foods with a lot of cholesterol usually also have a lot of saturated fat. Saturated fats can make your cholesterol numbers higher, so it’s best to choose foods that are lower in saturated fats.

Foods made from animals, including red meat, butter, and cheese, have a lot of saturated fats. Instead, aim to eat foods with plenty of fiber, such as oatmeal and beans, and healthy unsaturated fats, such as avocados, olive oil, and nuts. Learn more about healthy diets and nutrition at CDC’s nutrition, physical activity, and obesity website.

Myth: I can’t do anything to change my cholesterol levels.

Fact: You can do many things to improve your cholesterol levels and keep them in a healthy range!

• Get tested at least every 5 years (unless told otherwise by your doctor).^1,2 Learn more about cholesterol screenings.
• Make healthy food choices. Limit foods high in saturated fats. Choose foods naturally high in fiber and unsaturated fats. Learn more about healthy diets and nutrition at CDC’s nutrition, physical activity, and obesity website.
• Be active every day. The Physical Activity Guidelines for Americans recommends that adults get 150 to 300 minutes of moderate physical activity each week. Learn more about physical activity basics and tips.
• Don’t smoke or use tobacco products. Smoking damages your blood vessels, speeds up the hardening of the arteries, and greatly increases your risk for heart disease. If you don’t smoke, don’t start. If you do smoke, quitting will lower your risk for heart disease. Learn more about tobacco use and ways to quit at CDC’s smoking and tobacco use website.
• Talk with your health care provider about ways to manage your cholesterol; if any medicines are given to you to manage your cholesterol, take them as they are prescribed. Learn more about medicines to lower cholesterol.
• Know your family history. If your parents or other immediate family members have high cholesterol, you probably should be tested more often. You could have a condition called familial hypercholesterolemia (FH).

Myth: I don’t need statins or other medicines for my cholesterol. I can manage my cholesterol with diet and exercise.

Fact: Although many people can achieve good cholesterol levels by making healthy food choices and getting enough physical activity, some people may also need medicines called statins to lower their cholesterol levels. Million Hearts also suggest that other medicines in addition to statins may be needed to help control cholesterol.

It’s important to communicate with your Health Care Provider and see what options are available as well as what medications may work best for you.

Let’s all commit to getting our cholesterol checked this year so we know our numbers and our risk for heart disease and stroke. Find your closest Healthy Living Center and have your numbers checked for free.

Learn more about Healthy Living Centers

References

Centers for Disease Control. Getting Your Cholesterol Checked. https://www.cdc.gov/cholesterol/cholesterol_screening.htm; 2020.

1. Grundy SM, Stone NJ, Bailey AL, Beam C, Birtcher KK, Blumenthal RS, et al. 2018 ACC/AHA/AACVPR/AAPA/ ABC/ACPM/ADA/AGS/APhA/ASPC/NLA/PCNA guideline on the management of blood cholesterol: a report of the American College of Cardiology Foundation/American Heart Association Task Force on Clinical Practice Guideline. Circulation. 2018;0:CIR.0000000000000625.
2. National Cholesterol Education Program. Third Report of the National Cholesterol Education Program (NCEP) Expert Panel on Detection, Evaluation, and Treatment of High Blood Cholesterol in Adults (Adult Treatment Panel III) Final Report. NIH Pub. No. 02-5215. Bethesda, MD: National Heart, Lung, and Blood Institute; 2002.
3. HealthFinder.gov. Get Your Cholesterol Checked. Washington, DC: U.S. Department of Health and Human Services; 2018.

This dish can be perfect any time of year. Feel free to get creative and swap out the fruits listed for your seasonal favorites. It’s also a crowd pleaser and the perfect dish to take to gatherings. Serve alone, on top of a spring mix, or add to a scoop of plain Greek yogurt or your favorite vanilla ice cream for a fresh summer treat. It’s quick and convenient to make right before you eat or made a day ahead.

Florida Fruit Salad with Honey

Serves: 8          Prep time: 20 minutes

Ingredients

•  ¼ seedless FL watermelon, peeled and diced
• 2 FL mangoes, peeled and diced
• 1 pint FL blueberries, rinsed
• 2 Tbsp. FL honey
• ¼ cup fresh mint, hand torn
• 2 limes, juiced
• Fresh citrus for garnish, sliced
• 1 small pinch sea salt

Preparation

1. In a medium-sized bowl, add lime juice, honey, and salt. Stir the juice mixture.
2. Add the rest of the ingredients and gently toss to combine.
3. Keep fruit salad refrigerated until ready to eat.
4. Garnish with freshly sliced citrus.

Florida’s warm climate means we have a variety of fresh foods that have the ability to be grown year round. Florida’s First Coast is full of farm land, local seasonal fresh produce, and an abundance of farmers markets and food delivery services that offer locally farm fresh food options.

What are some benefits to eating locally grown fresh foods?

According to Michigan State University Extension Offices buying locally grown food has the following benefits:

• Local food has more nutrients. Local food has a shorter time between harvest and your table, maximizing the amount of vitamins and minerals in your local produce.
• Locally grown food is full of flavor. When grown locally, the crops are picked at their peak of ripeness. Providing us with a product packed full of flavor and nutrients.
• Eating local food is eating seasonally. We are blessed to live in Florida where many of our crops can be grown year round. However, when we do eat seasonally, it provides us with a variety of nutrients and an opportunity to try new things.
• Local food supports the local economy. The money that is spent with local farmers and growers all stays close to home and is reinvested with businesses and services in your community.
• Local food benefits the environment. By purchasing locally grown foods, you help maintain farmland and green and/or open space in your community.
• Local foods promote a safer food supply. The more steps there are between you and your food’s source, the more chances there are for contamination. Food grown in distant locations has the potential for food safety issues at harvesting, washing, shipping and distribution.
• Local growers can tell you how the food was grown. You can ask what practices they use to raise and harvest the crops. When you know where your food comes from and who grew it, you know a lot more about that food.

Want to utilize all those fresh vegetables you got from your recent trip to the farmers market? Garden Vegetable Soup is a great and healthy way to do just that. This easy recipe is full of nutrients and will leave you feeling satisfied. Check it out!

Garden Vegetable Soup

Serves: 8-10      Prep time: 10 minutes    Cook time: 6-8 hours

Ingredients

•  8 medium carrots, peeled and sliced
• 2 medium tomatoes, cored and chopped
• 1 medium zucchini, chopped
• 1 medium yellow squash, chopped
• 1 medium yellow onion, diced
• 1 (15oz.) can of cannellini beans, rinsed and drained
• 1 (24oz.) jar of your favorite pasta sauce
• 1lb lean ground beef (optional)
• 4 cups fat free, reduced-sodium chicken broth

Preparation

Combine all ingredients in a slow cooker and cook on “low” for 6-8 hours or until beef is cooked and carrots are soft.

Make It Ahead:

1. Combine all ingredients except the chicken broth in a freezer storage bag. Label and store in the freezer for up to 3 months.
2. When ready to cook, thaw in the refrigerator overnight. Add thawed mixture and chicken broth to cooker and cook on “low” for 6-8 hours.

Living in Florida, we know a thing or two about how to stay hydrated, especially during these summer months. But why is it so important to drink water specifically?

According to Harvard School of Public Health, drinking enough water each day is crucial for many reasons: to regulate body temperature, keep joints lubricated, prevent infections, deliver nutrients to cells, and keep organs functioning properly. Being well-hydrated also improves sleep quality, cognition and mood.

Our body is composed of 60% water, and it can go rather quickly. We are constantly losing water and electrolytes throughout the day via breath, sweat, urine and bowel movements, so even mild dehydration can exhaust you and affect many of your body’s daily functions. Dehydration is simply the state where more water is leaving our bodies and cells than is coming in.

Water is the best way to rehydrate and stay hydrated. One major dehydration culprit is sugar, which can be included in many of our favorite beverages including vitamin waters, sports drinks, juices and sodas.

Check out these resources below to learn more about staying hydrated:

• H2Ohhh Really?
• How Much Water to Drink In a Day?
• 3 Tips to Stay Hydrated This Summer

Want to learn more about what’s right for your specific body needs? Try out our VirtuWell Coaching or consult with one of our Registered Dietitians.