Eat Well, Be Well: The Relationship Between What We Eat and How We Feel March 13, 2019
Today’s Moderator Mar ariss issa a Frieder rieder Senior Program Manager WorkWell NYC
WorkWell NYC WorkWell NYC seeks to create workp kpla laces ces that help our employees live healt healthy, active lifestyles, and to provide health and well-being services, programs, and resources at the wo worksit ksite and beyond.
Upcoming Webinars April 10 th , 1:00pm May 8 th , 12:00pm June 12 th , 12:00pm Staying Calm Under Pressure: Resilience for a Healthy Life: Learn to Stress Less: Dealing with Difficult Mental, Physical, and Understanding and Managing Situations Emotional Wellbeing Stress Effectively 4
Today’s Presenter Melissa issa Lee, , MD Internal Medicine & Pediatrics Director of Adult Primary Care NYC Health + Hospitals/Kings County
-Hi Hipp ppocrat rates
Objectives • To discuss eating well to live well • To learn about the relationship between food and mood • To share tips about how to eat mindfully
Eat Eat Wel ell l to Liv o Live e Wel ell
Food Wellness • Fuel • Energy • Recovery • Prevention • Medicine
Food Insecurity • Scope: ope: • 41.2 million US residents • 2.4 million (11.9%) NYS residents • 1.2 million NYC residents • Impact act: • 1.4 million New Yorkers rely on emergency food programs annually • 20% of NYC children and seniors rely on soup kitchens and food pantries • Cost: st: • Poor physical and intellectual development • Chronic illness: diabetes, heart disease, high blood pressure Source: foodbanknyc.org
Obesity in the US • Scope: ope: • 93.3 million adults – 40% • 13.7 million children – 18.5% • Impac act: heart disease, stroke, type 2 diabetes, high blood pressure • Cost st: • $147 billion annually • $861-957 billion by 2030 • $1,429 more per year than peers with normal weight https://www.cdc.gov/obesity/data/adult.html
Food Reward, Addiction and Obesity Food Eat More
Foo ood d an and Mood d Mood
Being “Hangry” • Skip a meal, your energy drops fatigued and cranky • Breakfast is important • Kids perform and behave better at school • Helps us avoid cravings and make better food choices • Eat a balanced breakfast (coffee and a donut doesn’t count!)
Mood affects our food choices Comfort & Anger ↑ Hunger impulse eating Eating for Joy ↑ Hunger pleasure Fear No ↓ Hunger Sadness difference
“You are what you eat”
Chocolate • Increases pleasant feelings • Reduces tension • Stimulates cravings because of the unique taste and feel from the sensation of eating chocolate • Creates guilty/negative feelings (for those on a diet) This Photo by Unknown Author is licensed under CC BY-NC
Beverages • Caffeine • Stimulant: Jittery, nervous, mood swings, withdrawal symptoms • Enhances physical and mental performance • Used to treat headaches, fatigue, drowsiness • Green tea • Antioxidant • Combats depression • Milk • Calming, stress reducing, improves mood
Omega-3 Fatty Acids • Impact: • Improve memory and mood • Low levels associated with depression, pessimism, impulsivity • Used to address major depression, bipolar disorder, ADHD • Foods: • Fatty fish: salmon, sardines, mackerel • Nuts: Walnuts, flaxseed, canola oil
Essential Vitamins and Minerals Iron Vitamin B1 (Thiamine) Folic Acid Found d in in: red meat, egg Found d in in: Green veggies Found d in in: Cereal grains, oranges, grapefruit, nuts, yolks, dried fruit, beans, pork, yeast, cauliflower, eggs liver, artichokes sprouts, whole-wheat bread Im Impact act: fetal development, Im Impact act: fatigue, low Im Impact act: introversion, inactivity, fatigue, lower energy, inattention lower levels in depressed self-confidence, poor mood individuals
Eat Eating ing Min Mindfull dfully
Food affects our moods
What do you eat when you’re stressed? • It’s 12:40 and you just finished your 11:30 meeting - 10 minutes late. • You’re scheduled for a 1 pm meeting and just received a text from your child’s school that afterschool was cancelled. • You didn’t have time for breakfast because your 8 -year old had a minor meltdown over what she was going to wear for picture day. So – what are you going to eat?
What’s around?
Mindfulness break
What’s around?
My Plate
5 A Day Your Way Challenge March 11 th – March 15 th Challenge participants receive: • Daily tips and tools • A tracking tool to help you monitor your progress • Access to the online community for ideas, recipes and support Join us: bit.ly/Join5ADay!
Hand Guide to Portion Sizes http://www.staywow.com/3-Best-Ideas-for-Controlling-Portion-Size
Workplace Snack Ideas • Salty: Air-popped popcorn • Crunchy: Baby carrots • Protein: Hard-boiled eggs, cheese sticks, yogurt • Sweet: Fruit • Portions: Snack sized containers
NYC Water • World-renowned quality • 1 billion gallons per day from the Catskill Mountains • Swap calorie-filled drinks with water • Drink before you eat – it’ll make you feel fuller • 8 x 8 rule: 8 oz x 8 times per day • Urine – clear and copious • Bring your water bottle to work!
Workplace Wellness
Resources for City Employees • WW (formerly Weight Watchers) • Diabetes Prevention Program • Know y w yourse self lf first before choosing a program • Moderators: can manage a long list of zero points foods Kings County WW Workplace Meeting • Abstainers: prefer plans that manage portion size
Keep a Food Diary • Keep a food diary to track your intake • Some apps track activity as well • Track moods and physical symptoms • Talk to your healthcare provider about patterns you notice
Take Home Tips • Well-balanced diet is always best • Rich in protein, low in fat, some carbohydrates • Include vitamins and minerals • Enjoy pleasurable foods • Small amounts • Avoid when hungry • Portion sizes count • Keep a food diary • Pack your lunch • Drink lots of water • Listen to your body • Eat until you are 80% full
References 1. Singh, M. (2014). Mood, food, and obesity. Frontiers in psychology , 5 , 925. doi:10.3389/fpsyg.2014.00925 2. Macht, M. (2008).How emotions affect eating :a five-way model. Appetite 50, 1 – 11. doi: 10.1016/j.appet.2007.07.002 3. How Food Affects Your Mood: https://www.health.harvard.edu/blog/gut- feelings-how-food-affects-your-mood-2018120715548 4. Fiolet, T., Srour, B., Sellem, L., Kesse-Guyot, E., Allès, B., Méjean, C., Deschasaux, M., Fassier, P., Latino-Martel, P., Beslay, M., Hercberg, S., Lavalette , C., Monteiro, C. A., Julia, C., … Touvier, M. (2018). Consumption of ultra-processed foods and cancer risk: results from NutriNet-Santé prospective cohort. BMJ (Clinical research ed.) , 360 , k322. doi:10.1136/bmj.k322
Thanks for Attending! Questions? tions? Use the he cha hat bo box on on the ri right side de of your r scree reen. n. We We want ant to to hear ear fr from you ou! Pl Please ease fi fill ll out out a bri brief ef sur survey to to share hare your our fee feedbac dback on on today’s pres presenta entati tion on: bi bit.ly/ y/EatW EatWellBe llBeWel ellW lWebi binar nar nyc.gov/workwellnyc | | workwell@olr.nyc.gov
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