Transcript Components of a Balanced Diet

Welcome to the Open
Sky Webinar
We will be starting at 6 pm – see you soon!
The Role of Nutrition in Open
Sky Treatment: Connections
between Nutrition and Mood
Joanna Bettmann Schaefer, PhD,
LCSW
Open Sky Wilderness Therapy
Why is Nutrition Important?
• “Let thy food by thy medicine and thy medicine be thy
food.” - Hippocrates, 400 BC
• Basic foundational piece
• Simple intervention that is often
overlooked
• Can apply to any setting or
environment
Agenda
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Overview of research on nutrition and behavior
The role of a balanced diet
Why a balanced diet is critical for mental health
Open Sky nutritional interventions
Data from the field
Recommendations for home nutrition
Research Links Nutritional
Factors to Mental Health
• People with nutrient deficiencies often manifest
psychological symptoms first, rather than physical
symptoms (Benton, 1992)
• Nutrition is the simplest single intervention for
treatment of behavioral issues
“Dietary improvement and supplementation may offer an
inexpensive and acceptable adjunct to standard treatment [of
depression]; yet this has, to date, been largely overlooked,
owing to lack of evidence and knowledge.” (Bamber, Stokes
& Stephen, 2007)
Research Links Nutritional
Factors to Mental Health
• Unhealthy eating has been associated with
suicide attempts, delinquency, substance abuse
and other behavioral issues in adolescents
(Neumark-Sztainer, Story, Toporoff, et al., 1997)
• Dietary intervention alone has been shown to
improve hyperactive and disruptive behavior in
children (Schmidt et al., 1997)
• A healthy diet can have a protective effect against
depression in adolescent girls (Brooks et al., 2002)
Research Links Nutritional
Factors to Mental Health
• Specific nutrient levels are commonly low in some
mental health clients
• Supplementation leads to symptom improvement
(Bamber, Stokes & Stephen, 2007)
• Vitamin B1 intake has been linked to behavioral improvements,
even in patients with adequate Vit. B1 levels (Benton et al, 1997)
• Participants reported feeling more clearheaded, composed, and
energetic. Low folic acid levels are associated with a lack of
clinical response to treatment in depression (Papakostas et al, 2004)
• Folic acid has been shown to enhance effectiveness of Prozac in
treatment of depression (Coppen & Bailey, 2000)
Components of a Balanced Diet
Complex carbohydrates:
• Major source of fuel
• Brain function and physical activity
Fiber:
• Important for aiding elimination
and pushing waste out of our
bodies
Examples:
• Brown rice, quinoa,
fresh fruits, and veggies
Components of a Balanced Diet
Simple carbohydrates should be avoided:
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Nutritional value removed during processing
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Can cause unhealthy weight gain
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Can spike blood sugar
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Examples: white sugar, white flour, white rice,
candy, soda
Components of a Balanced Diet
Proteins:
• Basic structural components of
all body parts (e.g. bones,
muscle, organ tissue)
• Critical for neurotransmitter
function, healthy cell
metabolism, and energy
• Examples: red meat, eggs,
quinoa, nuts, beans, chicken,
fish
Components of a Balanced Diet
Proteins also play an important role in
serotonin production
• Proteins are made of amino acids
• Amino acids help to create
neurotransmitters (i.e. dopamine
and serotonin)
• Some suicidal individuals
demonstrate altered serotonin
activity (Mann, 2003)
• Without adequate protein, we do not
have the raw materials needed to
maintain mood and regulate
behavior
Components of a Balanced Diet
Vitamins and Minerals:
• Drive healthy body systems
• Are crucial co-factors for every
cellular function in the body
• Without essential nutrients, we
become susceptible to physical
and mental imbalance or disease (Papakostas et al, 2004)
Components of a Balanced Diet
Essential Fatty Acids (EFAs)
• We all need good fats for optimal central nervous functioning
• Many American are afraid of the word “fat”, but a significant
portion of our brains is made up of fat
• Adequate amounts of EFAs are necessary throughout life to
maintain normal central nervous system and proper sleep
function (Richardson and Puri, 2000)
• EFAs aid in balanced hormone production
• Examples: fish, raw nuts, raw seeds, whole grains
• At Open Sky, we support this by offering students fish oil and
primrose oil in the field
EFAs and Mental Health
• Deficits in EFAs have been linked to many commonly seen
behavioral and psychological issues like ADHD, depression and
anxiety (Colquhoun and Bunday, 1981; Peet, Murphy, Shay and
Horrobin, 1998)
• Increased EFAs create a more fluid
cell membrane which increases
serotonin transport
(Block and Edwards, 1987)
• The fats in cell membranes affect
neurotransmitter functioning. For example, Valium efficacy can
be doubled by altering the fatty acid environment. (Richardson and
Puri, 2000)
The Role of Essential Fatty Acids
(EFAs)
• Chronic omega-3 fat deficiency has been linked to decreased levels of
dopamine (Richardson and Puri, 2000)
• This correlates to symptoms of ADHD, anxiety, and depression (Peet,
Murphy, Shay and Horrobin, 1998)
• Impulsivity symptoms improved with EFA supplementation (Hallahan and
Garland, 2004)
• EFAs have been shown to decrease depressive symptoms while not
inducing manic symptoms in the treatment of bipolar disorder
• EFAs are a “naturally occurring and safe psychotropic compound”
(Frangou, Lewis and McCrone, 2006)
Essential Fatty Acids and Mental
Health
Things that can interfere with the conversion of EFAs to more active
constituents (Richardson and Puri, 2000) :
• Saturated or hydrogenated fats
• Vitamin and mineral cofactor deficiencies (especially Zinc)
• Excessive alcohol consumption
• Stress hormones
Why is a Balanced Diet Critical
for Mental Health?
• Without the foundation of balanced nutrition, we don’t have the
essentials to support neurotransmitter function, strong cognitive
function, attention, and focus
• Underlying nutrient deficiencies can be associated with mental
health issues (Bamber et al., 2007)
• Providing good nutrition significantly decreases the impact of blood
sugar fluctuations and allergic responses on behavior (Benton, 2002;
Swanson & Kinsbourne, 1980; Egger, 1985)
• Nutrients have been shown to increase effectiveness of
antidepressant medication, especially in treatment-resistant
individuals (Bamber et al., 2007; Coppen & Bailey, 2000; Peet &
Horrobin, 2002)
How does this relate to the
students we work with?
Poor nutrition can combine with other
factors to be the straws on the camel’s
back:
• Eating simple carbs, no
breakfast, energy drinks
• Using drugs and alcohol
• Health issues like asthma,
eczema, constipation
• Not sleeping well
These are things we can change!
Open Sky Nutritional Interventions
Students eat 3 solid meals a day plus
snacks
• Ensures consistent blood sugar levels
Students eat a whole foods diet: no refined
carbohydrates, no simple sugars, no
additives or preservatives
• Maintains blood sugar, minimizes impact of
environmental toxins
• Can reduce feelings of distress by limiting
simple carbohydrate consumption
(Christensen, 2001)
Open Sky Nutritional Interventions
Whenever possible, produce is organic, meat is local, grass-fed and free from
hormones and antibiotics
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Minimizes impact of environmental toxins and non-naturally occurring hormones
Diet is limited in common allergens like wheat, soy, and dairy
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Certain foods can cause mental and behavioral symptoms via reaction to certain neuropeptides
formed from foods (Rippere, 1984)
Allergic responses to food have been associated with hyperactive and/or disruptive behavior
(Schmidt et al., 1997)
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Open Sky can meet most dietary needs, ie. Peanut allergies, gluten sensitivity, or tree nut
allergies
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Fresh produce has many more anti-oxidants and nutrients than food that has to travel
long distances
Nutritional supplements offered (e.g. fish oil, multivitamins, B vitamin complex)
Sample Day of Meals
Breakfast:
• Oatmeal with dried fruit and nuts
• Breakfast burritos with sausage,
spinach, potatoes, onion, and pepper
• Granola
Lunch:
Whole-wheat tortillas with:
• Tuna and cheese
• Peanut butter and fruit
• Chicken and cheese
Dinner:
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Split pea soup with rice, kale, and carrots
Quinoa Pasta with carrots and onions
Coconut vegetable curry with yams,
tempeh, and spinach
Black bean burritos with onion, peppers,
and cheese.
Snacks:
• Raw nuts and seeds, fresh and dried
fruits
Drinks:
• Herbal teas
What We Don’t Eat
• Ultra refined sugar or sweeteners (e.g.white sugar)
• Processed meats (e.g. spam)
• Simple carbohydrates (e.g. ramen, white pasta, white
rice, white sugar)
• Gatorade
• Caffeine (e.g. chocolate, black tea)
• Food dyes or preservatives
Why We Don’t Eat Those Things
• Refined sugars: spikes blood sugar, can cause behavioral problems, can induce
fatigue and irritability (Benton, 2002)
• Processed meats: often have compromised nutritional value (from meat
byproducts and from animal diet), introduces unnecessary hormones
• Simple carbohydrates: cause blood sugar dysregulation, also most nutritional
value is removed during refining process
• Hydrogenated oils and saturated fats: negatively impact the flow of
nutrients into every cell in body and interfere with healthy neurotransmitter
function (Peet, Murphy, Shay and Horrobin, 1998)
Open Sky Nutritional
Intervention: Junk Food Day
Student must be in the west phase (at Open Sky for roughly 3-4 weeks)
Students are given the option to have snacks and drinks that would be
available at home
Students eat a regular Open Sky diet, with these snacks in addition to
their normal food. They must eat the Junk Food in the morning.
The purpose is to invite students to experience for themselves any
physical/mental/emotional changes from shifts in diet
Sample Options:
• Sun Chips, Fritos, Potato Chips
• Oreos, Skittles, Mini Donuts
• Mt. Dew, Coke, Monster Energy drink
Measuring the Impact of Junk
Food Day
Students are asked to respond to the following
questions before snacks, after snacks, and at bedtime:
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What is your energy level right now?
What is your emotional state? How are you feeling?
How is your ability to concentrate or focus?
Are there any areas of pain, discomfort, or tension in your
body?
What was it like to do exercise (such as hiking) today?
What was your meditation practice like today?
What was your outlook on life today?
How is your body, mind, heart, and soul?
Junk Food Day: Before Snacks
Sample responses:
• “Emotional state is decent, I am feeling optimistic”
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“My ability to concentrate and focus is good”
“Mild discomfort in my upper back”
“I feel accomplished and content”
“Some tension but nothing irregular”
“I feel really excited”
“My energy is normal to high”
Junk Food Day: During
Sample Responses:
• “I’m feeling good, but guilty about all the junk food I ate”
• “Hyper, excited, distracted by junk food, stomach ache”
• “I am feeling bloated and hyper”
• “I feel a little out of it. My moods have been all over the place. I’ve been
silly, happy, mad, sad, manipulative, and down.”
• “I am pretty full, and sort of weak. I am sort of unstable, not thinking
clearly or positively. I am feeling full and fat. I cannot concentrate or focus
well.”
• “Weird feeling, hyped up, things speeding up, a high like feeling that’s
intense, a lot of things, going on, seems like there are less filters.”
• “I feel like my body is tired. I feel like my mind cant think. I have been
talking more aggressively and my ADHD has flared out of control. My
impulses are hard if not impossible to control.”
Junk Food Day: Bedtime
Sample responses:
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“My energy is sapped. I feel hungover.
“My energy level is very low.”
“I feel really tired. Kind of depressed.”
“Depressed and irritable”
“Extremely low energy level. Extremely depressed. Bad focus”
“Out of it, but happy, stressed”
“My energy is returning, but I’m extremely hungry”
“The junk food made my body more energetic, but in the long run, the
healthy food made me feel a lot better.”
Patterns
• Addictive behavior emerges: students’ attitudes and behaviors
mimic their substance abuse patterns (e.g. overeating)
• There is a link between how we feel about ourselves and how
we eat (Fulkerson et al, 2004)
• Relationship to food: self image issues
• Known that we go for high carbohydrate, high fat, low protein
foods when we’re stressed (Gibson, 2006)
• Peer pressure issues (e.g. sneaking food to others)
Recommendations for Nutrition at Home
Evaluate your current home menus, focusing on removing
hydrogenated oils (trans-fats), refined sugars and carbohydrates
(including corn syrup), food dyes, preservatives
Increase food variety: introduce grains such as quinoa, amaranth,
and barley instead of potatoes, white pasta and white rice
Introduce dark leafy greens such as kale,
collard greens, chard, etc.
Buy local where available.
Recommendations for Nutrition at
Home
Introduce healthier meat and dairy sources:
organic, antibiotic-free, without hormones, cagefree, grass-fed
Learn more about whole-food nutrition,
supplementation, vitamin deficiencies, digestion,
food allergies, emotional connection to food
Consult with naturopathic physician or holistic
physicians to consult with you on dietary
interventions and educational needs
Contact Information:
Joanna Bettmann Schaefer, PhD, LCSW
Open Sky Research Director
[email protected]
(801) 587-7600
Dr. Jade Wimberly, ND
Consulting Naturopathic Physician, Program Liaison
[email protected]
(970) 759-9733
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Web Resources
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www.naturopathic.org
http://www.organic.org/
http://www.foodreference.com/html/artorganicfoods.html
http://www.yale.edu/sustainability/foodproject.htm
http://www.localharvest.org/