Author name: laura@lauracipullo.com

Food and Mood: How What You Eat Affects How You Feel By Reva Schlanger and LCWNS Did you ever think about the connection between your food choices and your mood? Most people have heard of the word ‘hangry’ (hungry + angry), but may not know that there is a deep-rooted connection between our nutrition and emotions. Food and mood are a two-way street, meaning that our food choices influence our mood, and our mood influences our food choices. This is why as dietitians you may hear us say eat the rainbow. While we may be taking that phrase from Skittles, most of us mean eat all different types of colored foods (you can eat Skittles also!). Having a variety of different food components (i.e. carbs, proteins, fats) can help ensure a happy and healthy you! Our brain is essentially the powerhouse for determining our mood. Chemicals in our brain, known as neurotransmitters, send signals through our body that can affect our stress levels and ability to concentrate. There are three neurotransmitters that have a strong impact on our mood: Serotonin: promotes a sense of calm and happy feeling; can also help with sleeping, eating and digestion. Dopamine: increase our motivation and sharpens our attention Norepinephrine: heightens awareness and attentiveness The food that we eat breaks down into nutrients which serve as building blocks for these neurotransmitters. In short, without proper nutrition, our brain cannot communicate with the rest of our body. This “block” can lead to various changes in our mood. Not getting enough nutrition can inhibit neurotransmitters, disrupt sleep, and decrease blood flow to the brain. This means filling your plate up with all sorts of fruits, veggies, grains, meats and seeds! Not only does it help our mood, but by having a mixed plate it takes our body longer to digest the food = feeling satisfied longer and stable blood sugar. Say goodbye to sugar crashes! To help provide a visual, check out the chart below to understand how different nutrients affect our moods. Nutrient Mood Response Some Sources Carbohydrate Produces a sense of calm Bread, cereal, potatoes, rice, beans, peas and corn Protein Enhances alertness and boosts motivation Red meat, fish, poultry, dairy products, eggs, beans and nuts Omega-3 Fatty Acid Reduce cravings and keeps us level headed Salmon, sardines, mackerel, herring, flax seeds and walnuts Vitamin A Impacts learning and memory development Sweet potatoes, spinach, carrots, squash Vitamin B6 Improves memory and concentration Fortified cereal and soy products, potatoes and chickpeas Vitamin B12 Regulates mood, controls emotions, and improves sleep Oyster, fish, red meat, poultry, dairy products and fortified cereals Folate Prevents depressed mood Broccoli, spinach, collard greens and grains Vitamin C Minimizes mood changes and boosts energy Oranges, kiwis, strawberries, broccoli, tomatoes, and red peppers Vitamin D Eases depressive symptoms Sunlight, fatty fish (salmon, mackerel, sardines), eggs, fortified milk, juice and cereal Calcium Reduced anxiety and improves sleep Milk, yogurt, kale, fortified dairy alternatives (i.e., soy milk) Iron Fight’s fatigue and irritability Red meat, eggs, beans, and fortified cereals Remember though, that it is not just what you eat, but also when and why you eat. External life stressors can affect our mood, which in turn can affect what we eat. This can lead to emotional eating, and feeling guilty after. Emotional eating is something that most people struggle with, so do not beat yourself up if you identify with it! Rather be curious, and try to understand your feelings. If you are stressed or upset, maybe it is time for some self-care or a mini vacation. Perhaps calling a friend to vent and going on a walk is the distraction and support you need. When highly stressed, you may benefit from a meal outline ensuring you eat every 3 to 4 hours. If you have trouble feeling your hunger cues, you may be emotionally full and can use a meal guide until you can read your internal regulation system. The relationship between food and mood is complex, and research on the connection is constantly growing. This blog post is meant to be a small introduction on the connection between our brain and our food. Proper nutrition can help control stress levels and stabilize mood, which can help us create a more pleasant and mindful environment. With that being said, nutrition is not a substitute for medication prescribed for any form of mental illness. If curious, I would recommend speaking about this further with your doctor and dietitian! Stay tuned for a blog on our second brain also known as the gastrointestinal tract.

Mastering Stress Management: Breathing Techniques for Better Tolerance Window of tolerance1 is a term first coined by Dr. Dan Siegel, used to describe a person’s optimal zone of arousal, in which one is able to process, function, and respond most effectively, with the most ease. Our team at LCWNS was introduced to this widely used term in Maria Sorbara Mora, MS, CDN, CEDRD-S, C-IAYT 12-week course in Somatic Feeding, focused on trauma informed nutrition for Eating Disorder Recovery.   We are best able to respond to stress and triggers when we are operating within this window, between hyperarousal, otherwise referred to as “fight or flight”, and hypoarousal or “freeze/immobilization”. Most human beings fluctuate between the edges of this zone, experiencing stress, anxiety, pain, anger, sadness, exhaustion, etc. causing dysregulation to the nervous system. When we are within this optimal arousal zone we can respond with the Ventral Vagal “Social Engagement” response to such emotions, the state where emotions could be tolerated, and information integrated. Dr. Pat Ogden2 describes the window of tolerance model as the “Modulation Model”3. As depicted below, the hyperarousal zone is defined as the “Sympathetic “Fight or Flight” Response, characterized by increased sensations, flooded, emotional reactivity, hypervigilant intrusive imagery, flashbacks, and disorganized cognitive processing. The hypoarousal zone, defined as the Dorsal Vagal “Immobilization” Response” generally is characterized by relative absence of sensation, numbing of emotions, disabled cognitive processing, and reduced physical movement. We provide our clients the tools to ground themselves, back into their optimal zone, through mindfulness, aware that trauma in all of its forms, may narrow their window, pushing them over the edge into fight, flight, or freeze.4   Maria eloquently describes, “Mindfulness is the epitome of edgy for people in our care; people who must explore and expand their edges (or windows of tolerance) in order to heal.”5   Often when we think of mindfulness, breathing, or meditation, we think of relaxation. Deep breathing, yoga breathing, and ujjayi breathing, are all commonly recommended breath techniques for bringing you down to a state of calm.  It seems more familiar to take a deep breath, when sensing stressors that put us in a place of fight or flight, but what do we do in a state of immobilization? How do we self-regulate when we sense this feeling of being trapped, numb, dissociated, or unable to get out of a situation or thought? We could use our breath. Specifically, dynamic breathing, known as Pranayama6. “Pranayama is a Sanskrit word to describe yoga breathing exercises that have the ability to quickly increase our energy, release stress, improve our mental clarity, and improve our physical health.”7.   Our breath is one of the most useful techniques that requires no equipment, could be used anytime, anywhere. You could simply download an app and be guided through a dynamic breathing series, bringing energy into your body.   Try the Insight Timer App: a free meditation app, with thousands of guided meditations and talks led by top meditation and mindfulness experts, neuroscientists, psychologist and teachers.   Bhastrika Pranayama (Breath of fire) Search: Breath of Fire Examples: Breath of Fire, Guided by Shula Banchik, 2 mins Breath of Fire | Yoga Breath Meditation, Guided by Dhyanse Meditation, 25 mins Breath of Fire For Beginners, Guided by Mary Sturgill, Guided, 7 mins   Kumbhaka Pranayama (Breath retention) Search: Breath retention pranayama Examples: Pranayama – A Quick Breather, Guided by Jane Reeves, 5 mins Balanced Krama Pranayama: The Sequenced Breath, Guided by Jerry Givens, 12 mins Pranayama Breath Work, Guided by Cory Cochiolo, 21 mins   Simhasana (Lion’s Breath) Search: Lion’s Breath Example: Lion’s Breath Stress Relief and Productivity Boost, Guided by Faye Barry, 3 mins   Mrigi Mudra Pranayam (Deer seal breathing, alternate nostril) Search: Mrigi Mudra Example:   Pran Mudra, Guided by Jane Reeves, 5 min Search: Alternate Nostril Breath Example: Balance- Alternate Nostril Breath (Nadi Shodhana), Guided by Willow Rossetti, 2 mins Nadi Shodhana Pranayama: Alternate Nostril Breathing, Guided by Larissa Hall Carlson, 8 mins   Kapalabhati Pranayam (Skull shining) Search: Skull shining Example: Skill Shining Breath, Guided by Methods, 6 mins Search: Kapalabhati Example: Breathwork: Kapalabhati (80 Breaths Per Minute With Music), Guided by Jonathan Felix, 3 mins Return: Kapalabhati Breath, Guided by Danielle Van de Velde, 11 mins   Some other helpful techniques for individuals in a hypo-aroused state are nourishing with vitamin D rich foods such as salmon, tuna, egg yolks, fortified cereals, dairy, and nutrient dense foods such as nuts and nut butters, and avocados8. Ginseng, aromatherapy, and engaging exercise also has been helpful to get clients back into their optimal functioning zone.   References: Siegel D. The Developing Mind: How Relationships and the Brain Interact to Shape Who We Are. Guilford Press; 1999. Ogden P, Minton K, Pain C. Trauma and the Body: A Sensorimotor Approach to Psychotherapy. W. W. Norton & Company; 2006:xxxiv, 345. Ogden-Goldstein-Fisher-Brain-to-Brain-Body-to-Body-A-Sensorimotor-Psychotherapy-Perspective-on-the-Treatment-of-Children-and-Adolescents.pdf. Accessed April 6, 2021. http://www.drbonniegoldstein.com/wp-content/uploads/2016/01/Ogden-Goldstein-Fisher-Brain-to-Brain-Body-to-Body-A-Sensorimotor-Psychotherapy-Perspective-on-the-Treatment-of-Children-and-Adolescents.pdf How to Help Your Clients Understand Their Window of Tolerance. Accessed April 6, 2021. https://www.nicabm.com/trauma-how-to-help-your-clients-understand-their-window-of-tolerance/ Mora MS, Kelly J. Incorporating Science, Body, and Yoga in Nutrition-Based Eating Disorder Treatment and Recovery. Prakasan C. Keep Your Mind and Body Healthy With These 5 Pranayama Exercises. India News, Breaking News | India.com. Published November 27, 2017. Accessed April 6, 2021. https://www.india.com/lifestyle/yoga-breathing-exercise-top-5-pranayama-exercises-you-must-start-doing-2682057/ Pranayama: The Top Beginner’s Guide to Yoga Breathing Exercises. Art of Living (United States). Accessed April 6, 2021. https://www.artofliving.org/us-en/yoga/breathing-techniques/yoga-and-pranayama Mora MS. Somatic Feeding Trauma Informed Nutrition For Eating Disorder Recovery. Presented at the: Somatic Feeding Week 10; March 8, 2021.          

The Easy Dinner Shortcut from Trader Joe’s This Nutritionist Swears By by Rebecca Jaspan MPH, RD, CDCES, CEDS  Credit: Lauren Masur I don’t know about you, but salad for dinner has never been my thing. I’m more of a big bowl of pasta, hearty turkey chili with cornbread, or spicy lentil dal over rice kind of gal. Whenever I make a homemade salad, despite the addition of all the essential mix-ins like extra veggies, cheese, and nuts, I’m always left feeling unsatisfied. At least that was the case before I tried Trader Joe’s salad kits — and learned the all-important skill of doctoring them up. Read the rest of her article here. Rebecca Jaspan CONTRIBUTOR Rebecca Jaspan, MPH, RD, CDN, CDCES earned her Bachelor of Science in Nutritional Sciences from Cornell University in Ithaca, New York and her Masters of Public Health from the CUNY School of Public Health in New York City. After completing her Dietetic Internship through Hunter College, she practiced as a clinical dietitian at Bronx Lebanon Hospital providing care for patients with diabetes, renal disease, gastrointestinal disorders, as well as critically ill tube fed patients. After becoming a Certified Diabetes Educator, Rebecca went on to assume the role of Clinical Administrative Dietitian at Montefiore Medical Center where she directed the outpatient nutrition program at Montefiore’s ambulatory hospital. Rebecca is currently in private practice with Laura Cipullo Whole Nutrition Services in New York City where she specializes in eating disorders and disordered eating. https://www.thekitchn.com/trader-joes-salad-kits-nutritionist-23124038

Rethinking Health: Broadening Your Wellness Perspective by Rebecca Jaspan, MPH, RD, CDN, CDCES   What is your definition of “health”?  At Laura Cipullo Whole Nutrition, we believe that the definition of health is multi-faceted.  It not only includes physical health, but also mental, emotional, social, and spiritual health.  We are more than our physical bodies and we have needs beyond our physical needs.  Consuming ourselves with the pursuit of only physical health often does more damage to our overall well-being.    When receiving treatment for an eating disorder or disordered eating, it can be difficult to see yourself as more than a body.  It may seem that the only way to pursue health is to be strict with your eating and exercise routine.  I challenge you to question some of those thoughts.  Do you ever skip social events because you’re worried about what you will eat?  Do you exercise even if you’re too tired?  Does the thought of not having control over a meal give you anxiety?  If you answered yes to any of these questions, it may mean that it is time to redefine what “health” means to you.    To help my clients redefine “health”, I do the following exercise.  Grab a piece of paper and a pen and follow along. First, write down your definition of health.  You may notice a relatively narrow definition consisting of elements relating to food, exercise, and body.  Think about some other parts of your life and your values.  What else is important to you?  What else do you enjoy doing?  Maybe thoughts around family, friends, school or work, travel, and hobbies come up. Draw a circle and place these elements of your life on the circle in a pie chart.  Think about what percentage of your brain space these elements take up and draw them on the pie chart.  For example, if the time, energy, and thought devoted to your job consumes 50% of your brain, draw it as 50% on the pie chart. Notice what your pie chart looks like.  How much space does food and nutrition consume?  Or exercise?  Ask yourself if the amount of brain space you devote to certain activities serves you.  How can your pie chart be more balanced and include all elements of health? Redo your pie chart in a way that feels more balanced to you and that reflects your values.  What parts do you increase and decrease?  Rewrite your definition of health.  With this exercise, hopefully you have noticed where you currently put the most energy and how distributing it differently will help you create more balance.  “Health” is fluid and flexible and you may prioritize different aspects at different times in your life.  You may revisit this pie chart every so often when you feel out of balance or your values change.  The ability to be flexible with your definition is a good sign that your definition of “health” is truly healthy.