Eating Well For Your Body and Mind

Aislinn Crovak & Marlee Shepherd 1/14/2021 Speaker Introductions

Aislinn Crovak RD, LDN Regional Director , Health & Wellness Lifestyles East + West

Marlee Shepherd, RD Beth Sholom Home Registered Objectives

1 Awareness of foods that are linked to boosting your mood and brain health

Foods with nutrient dense and minerals for boosting 2 immunity in your body

3 Recipe review and ways to to incorporate more immune and brain foods into your nutrition plan Food and Mood Kahoot!

• Online quiz platform to test the audience knowledge related to food, mood and brain health. • If you have your phone, touch pad, or technology device nearby you can go ahead and type the website in your web browser, entering your particpant code when instructed Question #1

The brain is made up of what % water? Red: 55% Blue: 65% Yellow: 75% Green: 85% Brain Facts: What do you know?

Cholesterol is a key The brain uses 20% The brain is made component for our of our oxygen in up of 75% of water memory and our body and learning capacity blood

The brain is the Exercise is good for fattiest organ in the your brain! body Research: Food and Mood

• Increasing studies on the relationship between nutrition and mental health in recent years • Adherence to a healthy rich in fruits, vegetables, nuts, legumes with moderate consumption of poultry, eggs; and limited intake of can lead to dimished risk of depression • High occurrence of proccessed foods or "unhealthy" foods suggest increased risk for instability in mental health • More research is needed to study link between mental health, wellness and nutrition Mood and Carbohydrates

• Diets containing high amounts of refined carbohydrates and sugars can have a detrimental effect on our mental health and wellness • The high consumption of these "unhealthy" items can trigger secretion of hormones that may cause changes in anxiety, irritability and • Triggers slower functions of the brain • Immune Health is negatively impacted Brain Health Diet Research

DASH Diet MIND Diet • Dietary Approaches to Stop • Developed to utilize the local cusines of • Mediterranean-DASH Interventions for Hypertension the countries bordering the Neurodegenerative Delay • Rich in whole grains, low fat dairy Mediterranean Sea • Newest of the brain diets, published in products, fruits, and vegetables • Daily diet consists of whole grains, 2015 • Includes healthy oils and fats – poultry, vegetables, fruits, nuts, seeds, and • Incorporate a diet fruitful in fish, nuts, and beans vegetables, nuts, plant based , • Weekly intake of fish, poultry, beans, and healthy oils (specifically, olive oil) and eggs • Limits red meat and dairy consumption Brain Boosting Food Approaches

Antioxidants Omega 3 Plant Forward Vitamins & Fatty Acids Minerals Antioxidant Benefits • Help fight off "Free radicals" in the body • Free Radicals are often formed after exercise, when your body converts food into energy, and from a variety of environmental factors • "Oxidative stress" occurs as a response to the free radicals and damages cells in your body potentially playing a role in a variety of disease states including, but not limited to: • Cardiovascular • Diabetes • Alzhiemer's • Cancers • Research shows a diet rich in foods containing antioxidants can aid in disease prevention • Spices & Herbs also include antixodants and can boost brain function • Often referred to as "" • Variety of vitamins/minerals involved in these "superfoods" including: • C: Citrus foods, Bell Peppers, Leafy Greens, Brussel Sprouts, Tomatoes Antioxidants • : Leafy Greens, Avocado, Sunflower Seeds • Carotenoids: Broccoli, Carrots, Bell Peppers, Kale, Sweet Potato • : Lentils, Chickpeas, Cashews • Selenium: Brown Rice, Nuts • Phenols: Berries, Tea, Cocoa Herbs & Spices

• Assist in brain boosting functions: • Memory • Focus • Cognition • Mood • Brain Boosting Herbs & Spices: • Cinnamon • Tumeric • Black Pepper • Saffron

This Photo by Unknown author is licensed under CC BY-NC-ND. Omega 3's – Essential Fats Question #2

Which item is NOT a source of Omega 3's? Red: Red Peppers Blue: Salmon Yellow: Chia Seeds Green: Avocado Omega 3's: Healthy Fat Sources

•Fish - Salmon, Tuna, Herring, Mackerel •Vegetable Oils - Olive, Canola •Nuts - Walnuts, •Seeds – Flax, Hemp, Chia •Eggs •Avocado •Green Vegetables – Brussels Sprouts, Broccoli, Leafy Greens What is a Plant Forward Diet?

• A dietary pattern of consuming unprocessed or minimally processed foods such as fruits, vegetables, whole grains, beans, legumes, nuts, seeds, healthy fats from plants, herbs and spices as well as responsibly produced animal products in moderation. • This is not considered a vegetarian or vegan diet. Question #3

What is your favorite Protein based plant alternative? Red: Blue: Meat Alternatives – Beyond/Impossible Yellow: Beans & Legumes Green: Nuts & Seeds Plant Forward Health Benefits

• Plant forward approach is high in omega 3's, antioxidants, and vitamins/minerals which encompasses 3 of our main focal points for brain health • Diets utilizing the plant forward approach usually result in: • Increased brain efficiency • Improved cognition • Reduced Cellular Aging

This Photo by Unknown author is licensed under CC BY. When Plants Take Center Stage

• Studies show that diets high in red or processed proteins may be linked to higher incidence of Alzheimer's and directly linked to heart disease and cancer • Consider reducing animal-based proteins in your routine dietary patterns • Half your plate should include veggies • Substituting your favorite foods with plant-based meat alternatives • Using a nut-based "" product in place of dairy cheese in macaroni and cheese recipes • Sauteeing tofu in place of beef, poultry or seafood in a stir-fry • Using eggplant instead of chicken for a meatless Italian favorite of Eggplant Parmigana. • Utilizing bean-based burger instead of beef or poultry • Diets rich in vitamins and minerals directly correlate with improved brain health Brain Boosting • The body needs these micronutrients to supply energy to the brain, maintain neurotransmitter Vitamins & Minerals health, and many act as antioxidants fighting free radicals • Always remember food first before supplements • Top 5: Vitamin & • B – VItamins • Mineral • • Vitamin E Sources • Magnesium • Regulates muscle and nerve function, blood sugar levels, and blood pressure

• Contributes to the structure of bones • Upper Limit for Men: 400-420mg • Upper Limit for Females: 310-320mg • Magensium Rich Sources: Magnesium • Pumpkin Seeds • Cashews • Soy • • Black Beans Vitamin E

• Fat Soluble Nutrient • Immune boosting • Adults need 15mg per day per DRI's • Nutrient Rich Sources: Vegetable Oils, Nuts, Seeds, Green Vegetables Question #4

How many types of B Vitamins are there? Red: 6 Blue: 8 Yellow: 10 Green: 12 B-Vitamins

Water Soluble nutrients

8 Types of B Vitamins

Healthy Brain Function Each component contributes Aid in Digestion to your body function Nerve Function Good Cardiovascular Health B Vitamin Rich Food Sources • Dairy – Milk, Cheese, Eggs • Red Meat • Poultry B Vitamin Varieties • Fish & Shellfish • Dark Green Vegetables • Vegetables: Beets, Avocados, Potatoes • Whole Grains • Fortified Cereals B1 – Thiamin B2 – Riboflavin • Nuts & Seeds • Fruits: Citrus, Bananas, Watermelon B5 – • Soy B3 – Niacin Pantothenic • Beans: Kidney, Black and Chickpeas Acid

B6 B7 – Biotin

B9 – Folate B12 Foods Serving Brain Berries: Blueberries, raspberries, strawberries, black berries, etc.. ½ cup, daily Vegetables: Focus on variety and bright colors! 5 cups, day

Spices & Herbs: Increase intake, go for variety, replace salt & sugar in Daily recipes

Healthy Antioxidants Coffee & Tea: Caution with creamers & sugars 2-3 cups, day Foods 70% Dark Chocolate 1 oz daily Trout, salmon, sardines, anchovies, herring, mackerel, tuna, and cod 3-5 servings, week

Leafy Greens: Kale, spinach 1-2 cups, day

Omega-3 Eggs 5+, week

3’s & Healthy Fats Healthy & 3’s Nuts & Seeds: Walnuts, almonds, hazelnuts, pistachios, and hemp, chia, & 1 oz, 5 week flax seeds

Omega Healthy Fats: avocado, olives, olive oil, canola oil, coconut, 100% peanut 1-2 servings, day

Fruits: Go for variety! Focus on berries, citrus, apples 3-5 servings / day

Vegetables: Focus on variety and bright colors! 5+ cups, day & Minerals &

50-70% Whole Grains: Whole wheat, barley, oats, quinoa, 3+ day Vitamins

Beans & Lentils: Black/ northern/ kidney beans, chickpeas, and lentil ½ cup, 5 x week

varieties

Forward -

Vegetables and Whole Grains, as above Plant

Dairy: Greek yogurt, low-fat milk and cheese. 5x week Dairy Immune Health Immune System

• An interconnected system made up of cells, tissues, organs, and protein • Lifestyle choices can affect the efficiency of the immune system • Diet • Exercise • Sleep • Smoking • Stress • Age Immune System Approaches

Exercise Vitamins & Stress Sleep Minerals Management Exercise

• Contributes to general health • Cardiovascular health • Lowering blood pressure • Controlling body weight • Increases circulation of white blood cells and antibodies to detect and fight off pathogens • Increases body temperature to aid in fighting infection • Reduces stress hormone, cortisol later in day Sleep, Stress, & Smoking • Chronic stress causes higher levels of cortisol in the body, which is the “fight or flight” response and can lower immune system function • Sleep restores all body functions, immune cells go to work to fight off infections during sleep • Smoking can throw off the balance of immune system and increases risk for immune and autoimmune disorders Question #5

Consuming more than the recommended amount of Vitamin C is toxic? True or False Important Nutrients

Vitamin C: • Antioxidant that protects against infection and damaged cells • Stimulates antibodies • Aids in iron absorption Vitamin C Food Sources • Citrus fruits: oranges, lemons, • Leafy greens: kale, spinach grapefruit • Potatoes • Broccoli • Kiwi • Peppers • Strawberries Question #6

What is the best example of combining Vitamin C and Iron containing foods together to aid in absorption? Red: Spinach Salad with Lemon Vinaigrette Blue: Brown Rice & Black Beans Yellow: Chicken & Broccoli Green: Bananas with Peanut Butter Vitamin D: • Acts as a hormone and aids in controlling infections, reducing inflammation Important • Enhances efficiency of white blood cells that fight off pathogens Nutrients • Low vitamin D levels may be associated with severity of infections/diseases • D3 vs. D2 Question #7

Vitamin D sourced from sunshine is more absorbable in the body than Vitamin D from plants. True or False • Fatty fish: salmon, herring, sardines • Red meat • Egg yolk • Dairy products • Mushrooms • Fortified foods: cow's milk, soy Vitamin D milk, cereal Food Sources Important Nutrients

Zinc • Immune system development and communication • When deficient, immune system’s ability to function decreases, increasing risk for infection and disease • Short term supplementation shown to decrease duration of colds • Zinc vs. copper absorption

Other important immune system nutrients include , E, B complex copper, selenium, iron, magnesium Nutrient Food sources Vitamin D Sunlight, salmon and fatty fish, mushrooms, egg yolk, fortified foods

Vitamin C Tomatoes, citrus fruit, sweet peppers, broccoli, kiwi, papaya Vitamin A Sweet potatoes, carrots, broccoli, spinach, bell peppers, apricots, eggs Vitamin E Sunflower seeds and oil, fortified cereals, almonds, safflower oil, hazelnuts, avocado, peanut butter Magnesium Whole wheat legumes, nuts, seeds Zinc Lean meat, poultry, seafood, milk, nuts, products, seeds, nuts Selenium Fish, pork, beef, poultry, brown rice, eggs, spinach, dairy Vitamin B1 Chicken, cereals, bananas, pork lion, potatoes with skin (thiamin) Iron Red meat, poultry, fish, fortified cereals and grain products, spinach • If you suspect you may not be getting enough of a certain nutrient, try to start small and implement foods containing this nutrient • Consuming food will usually absorb better in the body vs. Considerations taking supplements • Consider taking a multivitamin or mineral supplement at the discretion of a physician • Be mindful of recommended doses, more than suggested will not always be beneficial! Brain & Immune Boosting Recipes

Unidine Signature Recipes, Modifications, and Implementation Brain Boosting Smoothie: Basic Recipe, Many Variations Ingredients:  1 cup fresh leafy greens (spinach, kale) lightly packed or half-cup Brain-Boosting alternative vegetable  3/4 cup low-fat milk, almond milk, or Activity: Greek yogurt (vegetarian protein) Antioxidants, Omega  2 fruits (perfect time to include berries!) 3’s, Vit & Min, & Plant-  1 ½ cup berries, 1-2 bananas, 2 Forward pears, 1 cup mango, etc…  1 omega-3 ingredient  ¼ cup walnuts, 1 Tbsp flax or chia seeds, ½ avocado  Flavor Enhancers  ¼ cup oats (vit/min, whole grain)  Peanut Butter (vegetarian protein option)  Almond Butter (omega 3’s)  1 Tbsp cocoa (antioxidants)  1/c cup dates (vits & mins) Steps:  Place all ingredients in blender in the order listed.  Start on low then slowly turn up to high speed.  Blend until smooth. West Coast Grain Bowl

Bring stock to a simmer and add barley; Ingredients (4 servings) simmer on low heat for ~30 minutes or until 1 Cup Barley tender. Spread out on sheet pan with 2 Cups Vegetable Stock parchment paper to cool. Chop the kale. 1 Qt Kale Add vinegar, lemon juice, lemon zest, and 2 Tbsp Olive Oil honey to bowl and whisk. Gradually add 2 Tbsp White Balsamic Vinegar in olive oil to make vinaigrette. Toss the Lemon Juice kale in the vinaigrette and reserve. In a 1 tsp Lemon Zest bowl, place a ½ cup barley, followed by 1 ½ tsp Honey cup of kale. Top with 1oz of the hard 2 tsp Hardboiled Egg boiled egg, ¼ cup radish, and ¼ cup ½ cup Sliced Radish beets. Garnish with sunflower seeds and 1 Cup Roasted Beets diced red onions. 1 Cup Sunflower Seeds ¼ cup Diced Red Onion ½ cup

Nutrition facts per 12oz serving: 411 kcal, 18g fat, 54g carbohydrates, 14g fiber, 14g protein, 212mg sodium West Coast Grain Bowl

• Recipe Highlights • Vegetarian Focused: eggs are the only non-plant-based ingredient • Includes Omega 3 Fatty Acids and Antioxidants • Nutrient Analysis • 100% of Vitamin C • 25% of Zinc • 30-40% of Magnesium • 42% of Vitamin A • B Complex: • B1 Thiamin – 37% • B9 Folate – 50% Poached Chicken Salad

Ingredients (4 servings) Combine all poaching ingredients: water, 1 1/3 Qt Water lemons, garlic, sherry, onions, celery and tie 1 1/3 each Lemon (quartered) together thyme, bay leaves, peppercorns, and 1 clove Fresh Garlic, sliced tarragon. Reserve some tarragon sprigs for 2/3 cup Sherry Wine dressing. 1/3 cup Onion, diced Portion chicken in to 4oz pieces. In batches 1/3 cup Celery, diced 1 1/3 tsp Fresh Thyme drop chicken into simmering poaching liquid. 1/8 tsp Bay Leaf, Ground 12-15 minutes to reach 165 degrees. 1/3 tsp Peppercorns While chicken is poaching assemble the lemon ¾ tsp Salt vinaigrette. Whisk lemon, dijon, and white wine 2 2/3 tsp Fresh Tarragon vinegar with the sugar. Slowly whisk in the olive 1/3 cup Lemon Juice oil. Season with salt, pepper, and fresh tarragon. 1 1/3 tsp Dijon Mustard 2 tsp Wine Vinegar Toss arugula with dressing. Garnish the salad 4 4oz Chicken Breast with parmesan cheese, sundried tomatoes and, 1 tsp Sugar artichokes. Finish the salad with poached 1/3 cup Olive Oil chicken on top. Serve in 4 portions. 4 oz Fresh Arugula ¼ cup Sun Dried Tomato, julienned 1 1/3 tsp Parmesan Cheese, shredded ¼ cup Artichoke Hearts, quartered

Nutrition facts per 8oz serving: 433 kcal, 23g fat, 19g carbohydrates, 4g fiber, 29g protein, 642mg sodium Poached Chicken Salad

• Recipe Highlights • Utilizes a variety of vitamins/minerals • Lean protein source – poultry provides iron and selenium as part of immune boosting foods • Nutrient Sources: • Vitamin E - 25% of Daily Value • B-Vitamins - • 11% of B12 • 60% of B3 (Niacin) • Vitamin C – 44% of Daily Value • Vitamin D • Zinc • Magnesium ~25% of Daily Value Ratatouille, Pesto and Goat Cheese Pita with Balsamic Glaze

Slice vegetables into large julienne Ingredients (4 servings) pieces. Toss with oil and season with 1 lb Fresh Eggplant pepper. Place vegetables in pan and 1 medium Yellow Onions cook until tender, about 5 minutes. In a 1 lb Fresh Zucchini small sauce pot, reduce balsamic 1 1/2 Cup Red Peppers vinegar by one half. Whisk in honey and 1 Cup Fresh Mushrooms set aside to cool. Top each pita with 1 Tbsp Olive Oil 1tbsp goat cheese, 1tbsp pesto and 1 1/2 tsp Black Pepper place cooked vegetables in center. 1 Tbsp Balsamic Vinegar Drizzle with balsamic glaze. Fold each 1/4 Cup Honey side of pita over the filling. 1 Oz Goat Cheese 1 Tbsp Pesto 4 each Whole Wheat Pita

Nutrition facts per pita sandwich: 379 kcal, 10g fat, 68g carbohydrates, 31g fiber, 11g protein, 374mg sodium Ratatouille Sandwich

• Recipe Highlights • Utilizes a variety of vitamins/minerals • Nutrient Sources: • B-Vitamins - • B1 Thiamin – 35% • B2 Riboflavin – 30% • B3 Niacin – 40% • B5 Pantothenic Acid – 20% • B6 – 40% • B9 Folate – 29% • Vitamin C – 38% of Daily Value • Zinc – 25% of Daily Value • Magnesium ~25-35% of Daily Value Use what you have in your fridge Incorporate any veggies that are on the verge of waste Increasing Rotate a "new" brain healthy food in your weekly plans Brain Boosting Rotate your "standard" veggies & Immune Rich Make half your grains whole and incorporate in your "comfort foods" or in soups, chilis, Foods in casseroles, one pot dishes Incorporate more fresh herbs and spices in your Recipes smoothies, cooking or baking methods Replacing Butter/ with Healthy Oils – Olive, Canola, Avocado oil

Replacing Sour Cream with Low-Fat, High Protein Greek Yogurt

Choosing Non-Dairy Alternatives or Low-Fat Dairy Implementing Choosing Ground Poultry instead of Gound Beef Change in your Dietary Substitute Meat Alternative(s) for Red Meat in Entrees Patterns Substitute Avocado or Eggs for Jam on Toast Use Herbs & Spices in place of Salt

Replace Refined Sugars with Natural Forms (Honey, Maple Syrup, Coconut Sugar)