Eat Well, Be Well: The Relationship Between What We Eat and How We - - PowerPoint PPT Presentation

Eat Well, Be Well:

The Relationship Between What We Eat and How We Feel March 13, 2019

Mar ariss issa a Frieder rieder

Senior Program Manager WorkWell NYC

Today’s Moderator

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

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Resilience for a Healthy Life: Mental, Physical, and Emotional Wellbeing June 12th, 12:00pm Staying Calm Under Pressure: Dealing with Difficult Situations May 8th, 12:00pm Learn to Stress Less: Understanding and Managing Stress Effectively April 10th, 1:00pm

Melissa issa Lee, , MD

Internal Medicine & Pediatrics Director of Adult Primary Care NYC Health + Hospitals/Kings County

Today’s Presenter

• 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

• Live

e Wel ell

Food Wellness

• Fuel
• Energy
• Recovery
• Prevention
• Medicine

Food Insecurity

• Scope:
• pe:
• 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
• n 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:
• pe:
• 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

• od

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

Anger

Comfort & impulse eating

↑Hunger

Joy

Eating for pleasure

↑Hunger

Fear Sadness

No difference

↓Hunger

“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

Found d in in: Cereal grains, pork, yeast, cauliflower, eggs Im Impact act: introversion, inactivity, fatigue, lower self-confidence, poor mood

Iron Vitamin B1 (Thiamine)

Found d in in: red meat, egg yolks, dried fruit, beans, liver, artichokes Im Impact act: fatigue, low energy, inattention

Folic Acid

Found d in in: Green veggies

• ranges, grapefruit, nuts,

sprouts, whole-wheat bread Im Impact act: fetal development, lower levels in depressed 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
• ld 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

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!

March 11th – March 15th

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

• Abstainers: prefer plans that

manage portion size

Kings County WW Workplace Meeting

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

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