“Food and mood” is gaining attention in the mental health field. There  is considerable increase in research between psychiatric disorders and diet.

Nutritional psychiatry means using food and food supplements as alternative treatments for mental health disorders.

Your brain is on 24/7, taking care of  movement, breathing, heartbeat, sleep, senses and millions of daily decisions. Your brain requires a constant supply of fuel which comes from the foods you eat. Your brain functions best on premium fuel, which includes a high intake of fruits, vegetables, whole grains, nuts, fish, lean meats, limiting processed foods and sugar.

We may think of our emotions as solely related to the functioning of our brain or our central nervous system. The functioning of our gastrointestinal tract  also affects our emotions via production of serotonin, gut microbiome, and constant communication between the gut and brain through our vagus nerve. A person’s intestinal distress can be the cause or result of anxiety, stress or depression. This is because the brain and gastrointestinal system are intimately connected.

Serotonin is a neurotransmitter referred to as the “feel good” chemical. It helps regulate sleep, appetite, moods and pain. Almost 95% of your serotonin is produced in your gastrointestinal tract. Serotonin production is influenced by the “good” bacteria in your intestinal microbiome.  Adequate presence of “good” bacteria is affected by the quality of your diet. “Good” bacteria improve how well you absorb nutrients from your food affecting health.

Many medications used to treat anxiety and depression target increasing the level of serotonin in your brain. Research indicates consuming a “premium fuel” diet also supports increased serotonin production, leading to improvement in mood and sleep plus many other factors.  This connection between quality of diet — good bacteria in the gastrointestinal tract, serotonin production, and mood enhancement is considered nutritional psychiatry.

There is a lot of buzz around the new drugs in town for weight loss. These medications belong to a class of drugs called GLP-1 receptor agonists (GLP-1 RA) used to treat diabetes; medications under this class include Victoza, Trulicity, Ozempic/semaglutide, Rybelsus, Wegovy and Mounjaro. Their method of action is to increase insulin release with food, slow gastric emptying, promote fullness, and suppress glucagon. 

As an RD, I am seeing patients having success with weight loss, diabetes management, improvement in insulin levels, reduced cholesterol levels, reduced blood pressure and improvements in confidence using GLP-1 RA. While these medications can help patients progress towards their health goals, it is important to be mindful of their impact on the body. Medication can be a great tool, but working with an RD to improve dietary/lifestyle behaviors in tandem with taking these medications can be really beneficial long term. 

Nutrition concerns I am seeing with these patients include:

1. Suppressed hunger can help with reduction of calories to aid in weight loss; however, it can also lead to behaviors like skipping meals, causing inadequate nourishment and malnutrition. Missing out on important nutrients can impact our whole system: gastrointestinal tract/constipation, fatigue/energy level, bone density, strength, immunity, hair loss, sleep, and more.
2. While losing weight rapidly might sound great, it is hard on the body. It causes metabolism to slow down, increases muscle and bone mass breakdown, makes weight harder to keep off, increases risk of gallstone formation, and leads to electrolyte imbalances and dehydration. Weight loss of no more than 0.5-2 pounds per week is much gentler on the body.

Special Considerations:

1. If patients are breaking down their lean muscle mass stores, this will decrease the calories burned on a daily basis and slow down metabolism. Long term, this is going to make it challenging to maintain this weight loss.We know with age, muscle mass is harder to build and can impact balance/mobility. We want these patients to preserve as much lean muscle mass as possible.
2. Long term, we do not know the impact of these medications on body dysmorphia or eating disorders due to limited studies available. Drastic changes in weight, appearance, dietary behaviors, or appetite while on the medication or when coming off the medication have the potential to greatly influence these conditions.

In short, these medications can be very helpful with progress towards health goals – specifically for folks whose weight puts them at health risks and those for whom lifestyle changes alone have not been successful. Working with an RD can help modify dietary and lifestyle behaviors alongside medication use to have long term success, muscle preservation, and create a positive relationship with food.

Sustainable farming and regenerative farming are both approaches that aim to promote environmentally friendly and ethical practices in agriculture. While they share some similarities, there are important differences between the two concepts.

Sustainable farming focuses on maintaining agricultural practices that can be continued indefinitely without depleting natural resources or causing significant harm to the environment. It aims to strike a balance between economic viability, environmental stewardship, and social responsibility. Sustainable farming practices often include measures such as conserving water, reducing chemical inputs, promoting biodiversity, and minimizing waste and pollution. The goal is to meet the needs of the present generation without compromising the ability of future generations to meet their own needs.

Regenerative farming, on the other hand, takes a more proactive approach to restore and enhance the health and vitality of agricultural ecosystems. It goes beyond sustainability by seeking to actively regenerate and improve the natural resources and ecological functions of farmland. Regenerative farming practices focus on building healthy soils, enhancing biodiversity, improving water cycles, and sequestering carbon dioxide from the atmosphere. By adopting regenerative practices, farmers aim to improve soil fertility, increase resilience to climate change, and create self-sustaining and self-renewing agricultural systems.

In essence, while sustainable farming aims to minimize the negative impact of agriculture on the environment, regenerative farming takes it a step further by actively working to restore and revitalize ecosystems, with a particular focus on soil health and regeneration.

So, what can you do to contribute? A good place to start is by looking for products that support sustainable and regenerative practices. While identifying these products can be a complex task, here are a few guidelines that may help:

• Use online directories and platforms: Utilize online directories and platforms that specialize in connecting consumers with regenerative farmers and their products. Some popular options include:
  • Regenerative Agriculture Network: A platform that connects consumers with regenerative farmers and offers a directory of farms and products.
  • LocalHarvest: An online directory that allows you to search for organic and regenerative farms in your area.
  • Regeneration International: Their website provides information on regenerative agriculture and a directory of farmers practicing regenerative methods.
• Visit Farmer’s markets and local food co-ops: These venues often feature farmers who prioritize regenerative practices. Speak with the farmers directly to inquire about their methods and products.

1. • Community-supported agriculture (CSA) programs: Join a CSA program in your area. Many CSA farms prioritize regenerative practices, and by participating, you can support their efforts. In addition, CSA programs often allow you to purchase a share of a local farm’s produce in advance. Check out Oklahoma CSA Farms Community Supported Agriculture | knowwhereyourfoodcomesfrom.com for more information.
   • Online resources and social media: Use search engines and social media platforms to search for keywords such as “regenerative farming,” “regenerative agriculture,” or “sustainable farms” along with the name of your city or region. Explore websites, blogs, and social media accounts of farms to learn about their practices.
   • Networking and word-of-mouth: Engage with like-minded individuals or groups who are interested in sustainable and regenerative practices. Attend workshops, conferences, or community events related to agriculture, sustainability, or environmental conservation.

Regenerative and sustainable farming practices vary, so it’s essential to ask farmers about their specific methods and certifications to ensure they align with your expectations and values. By considering these factors and making informed choices, you can enjoy flavorful products that have a lower environmental impact and contribute to a more sustainable future.

If you are a parent or guardian, you likely spend a good deal of time chauffeuring your child to soccer, dance, and other learning opportunities. Have you ever considered teaching your child to cook?  Or, are you concerned about how much it will slow your meal prep time if you involve your child in meal preparation?  We’re here to say that the additional time spent is worth it! For one thing, the ability to plan and prepare balanced meals is a valuable skill that pays off throughout a lifetime. Second, cooking is a great confidence booster for a child. And finally, cooking together is an easy relationship-building activity for parents and children.

Let’s look at the story of seven-year-old Isabel and her mother, Ryan.

Isabel has the ability to cook meals for her family, but it didn’t come all at once. Her mom, Ryan, says, “She is seven. She has always loved helping in the kitchen and really began spending more time with us in the kitchen in 2020 during Covid. At first, we gave her ‘safe’ tasks that were age-appropriate, such as washing fruits and veggies and mixing ingredients. Gradually, we have allowed her to take over more tasks as she has gotten older, like peeling and chopping veggies, or using the stove and oven, and she can now prepare a meal on her own. We have found she is more likely to try new foods when she is involved in the process. When she prepares a meal on her own, she feels very confident and proud of herself. She is also excited to contribute to the family and make people feel cared for. One time she surprised us with a picnic. She prepped and packed all of the food and drinks, blanket, and even planned everyone’s outfits.”

Isabel was introduced to meal preparation by doing small, easy tasks, and that’s a great way for kids to begin. Allow your child’s curiosity to be explored throughout the kitchen, with proper safety measures. When you think they are ready, allow them to take the next step.

Below is a general guide for age-appropriate kitchen tasks. Take it at your own pace according to your child’s comfort and skill level. Try to create a positive environment for them to learn and grow!

2-3 years old: Rinsing vegetables, mixing, throwing away small things

4-5 years old: Whisking, measuring ingredients, mashing foods with a fork

6-8 years old: Washing produce or dishes, cracking eggs into a bowl, shredding cheese, setting the table

9-12 years old: Planning a basic meal, operating kitchen appliances, baking and cleaning up

Remember, your children might excel and progress quickly through the different skills, or they might need more time to prepare for certain skills. Be their cheerleader and encourage them to try new things.

Stay tuned for the next part of “Kids Cooking in the Kitchen.”