November Meeting at Ocean

Our early “heart healthy lunch” (at 9:30 am) consisted of bagels and cream cheese, muffins and doughnut holes - thanks to Dietary for providing sustenance for the unusual early meeting.

As Diane JanTausch wasn’t available, Debbie Dobies introduced herself - she is a registered dietitian and is in the community outreach office - and moved right into her topic: Mood and Food. This is a research topic that she started in 2001, relying in part on the work of Elizabeth Somer, a leading author on the subject.

Neurotransmitters (such as serotonin, dopamine, and norepinephrine) are influenced by what we eat (or don’t eat), and some people are more sensitive to them than others.

Serotinin is a general mood regulator. High levels elevate mood, curb carbohydrate cravings, increase pain tolerance, and help us sleep. Low levels have opposite effects and also increase aggressive behavior and degrade body temperature regulation. Carbohydrates (and vitamins B6 and B12 and folic acid) increase serotonin; proteins decrease it. Stress increases cortisol, which reduces serotinin, causing craving for carbohydrates. Eat fruit salad, baked tortilla chips, pretzels, raw vegetables, popcorn.

High levels of dopamine and norepinephrine can improve alertness, ability to cope with stress, and mental function. Low levels lead to irritability and depression. Production is increased by proteins such as chicken, fish and pork, wheat germ and cheese, and by limiting carbohydrates. Production also requires magnesium, folic acid and vitamin B12.

High levels of acetylcholine enhance memory and cognitive function; low levels have the opposite effect. It comes from choline, which is in eggs, peanuts, brewer’s yeast and wheat germ.

Endorphins are natural mood enhancers related to morphine. They boost pain tolerance, reduce stress, and produce feelings of euphoria and satisfaction. Production is increased by exercise, laughter, soothing music, meditation and other pleasurable experiences. They seem to have no immediate effect on regular eating habits but may increase the desire for sweet treats, which immediately release endorphins.

Guidelines

• Always have breakfast. Include fruit, complex carbohydrate and protein.

• Coffee, tea: caffeine reduces fatigue and improves alertness, reaction time, concentration and short term memory. Limit yourself to 1 – 3 five-ounce servings daily; avoid it if you have high blood pressure or diabetes or are pregnant.

• To reduce midday fatigue, eat every 3 – 4 hours, stay hydrated, have a light lunch (500 calories, carbohydrates, protein, low fat).

• You need water to flush out water, otherwise the body retains water. Half your body weight in pounds is how many ounces of water you should take in.

Snacking and “grazing” maintains blood sugar levels and stamina, burns more calories and may reduce overeating at meals. Some healthy snacks: bagel with peanut butter, fruit, cup of soup, half-cup of whole grain cereal with skim milk.

Avoid trans fats. Warning: “0 grams” allows up to 0.4 grams of trans fat. Instead, avoid anything “hydrogenated” in the ingredients list.

Some vital nutrients

Include omega-3 fatty acids (be careful if you take blood thinners such as Plavix, Coumadin, etc.). Get them from salmon, mackerel, tuna, sardines - two or three times a week - or flaxseed (a tablespoon a day) if you hate fish.

Vitamin B6: proteins, bananas, potatoes, dark leafy greens.

Folic acid: fortified cereals and grains, dark leafy greens, peas, beans, avocados, bananas.

Antioxidants: fruits and vegetables.

Beta-carotene and vitamin A: orange, yellow and green vegetables.

Vitamin C: peppers, oranges (and juice), grapefruit, brussels sprouts, strawberries, broccoli.

Vitamin E: wheat germ (or oil), safflower oil.

Selenium: brazil nuts, fruits and vegetables.

Multivitamins are a good all-around supplement.

Bananas are a great all-around food.

Non-food tips: Sleep 7 – 8 hours a day, manage stress with yoga, music, mediation and deep breathing, work less than 10 hours a day, exercise, and think positive - laugh, dream, and have faith.

As you can see, a Debbie Dobies presentation is loaded with information. Hopefully we have captured the essence of it here. Thanks to Debbie for a lot of “food for thought.”