Webinar: Food: A Gateway to Mental Health

 

Did you know that a nourishing breakfast not only fuels your body but also uplifts your mood? Picture your child enjoying a meal that helps them feel calm and focused, ready to take on the challenges of the day. 

The food we eat has a profound impact on our mental health, influencing everything from our mood to our ability to handle stress. For instance, omega-3 fatty acids found in fish are known to reduce symptoms of depression and anxiety. Additionally, a balanced diet helps regulate blood sugar levels, which can prevent mood swings and irritability. 

Together we’ll explore how diet and nutrition can enhance our mental well-being and help you and your family lead a more balanced, healthier life.

Understanding the Connection

In our fast-paced world, it’s easy to overlook the profound connection between what we eat and how we feel. This webinar will delve into the gut-brain connection, often referred to as our “second brain,” and how microbiomes play a crucial role in mental health. You’ll learn about the specific foods that can enhance this connection and improve your mood, helping you and your family lead a more balanced and healthier life.

What You’ll Gain from Attending

By attending this webinar, you will learn how to:

• Understand the gut-brain connection and its impact on mental health.
• Discover foods that are beneficial for brain health and overall well-being.

Meet Your Host: Suzanne Kamfar

Suzanne Kamfar is a Licensed Professional Counselor (LPC) with a passion for helping individuals and families navigate life’s challenges. With a focus on treating relationship conflict, anxiety, and escalating stress, Suzanne brings a wealth of knowledge and compassion to her practice. She is dedicated to helping clients improve their decision-making and manage the increasing demands of work and home.

Watch a replay of the presentation here.

The webinar is facilitated by Suzanne Campfire, a licensed professional counselor with Eddins Counseling Group. Suzanne is a mind-body trauma specialist who works with individuals and couples. The topic of her presentation tonight is, as shown, “Food: A Gateway to Mental Health.”

As is well known, food is something people are often either thinking about, planning for, shopping for, or interacting with in some form of preparation at least three times a day.

Objectives

• To understand how food and food choices impact our wellbeing
• To explore the connection between food and mental wellness
• To identify foods that enhance mood and overall mental health

The objectives for tonight focus on understanding how food choices impact people’s lives. Each day, at least three times (if not counting snacks) people are either preparing, eating, or thinking about food and shopping lists. Because of this constant engagement, it’s essential to understand how food truly affects both the body and mind.

For the purpose of this presentation, the focus is primarily on how food impacts mental well-being and mental health. The aim is to explore the connection between the types of food to eat and those to avoid in order to bring greater balance to daily life. Another objective is to identify specific foods that enhance mood and help develop a higher level of tolerance, particularly given the high levels of anxiety and stress common in modern life.

The Food-Mood Connection

Gut-Brain Axis

It’s important to define what food means to us. In an interactive setting, it would be natural to ask participants what food and mental health mean to them. However, given the webinar format, the World Health Organization (WHO) definition of food is provided here: “It is any substance or mixture of substances that provide nutrients and energy to human beings.”

Basically, food serves three main purposes: first, to sustain life; second, to support growth; and third, to have psychological effects. Food provides satiation and pleasure—the texture, taste, and aroma are all gratifying and satisfying to the senses.

According to the World Health Organization, mental health is defined as a state of well-being that enables individuals to cope with life’s stressors, work productively, and contribute to their community. 

Essentially, mental health reflects a balance among physical, mental, emotional, and spiritual states. Tonight’s discussion focuses on exploring the connection between food and how it influences and contributes to mental health well-being, particularly through the gut-brain connection.

This webinar will focus on the dynamics, connection, and interaction between the gut and the brain, which form a two-way communication system between the gastrointestinal tract and the central nervous system.

The gastrointestinal tract is essentially an elongated lumen that extends from the mouth to the rectum, measuring about 9 meters (or 30 feet) in length. It consists of various chambers or divisions, each with distinct functions, consistencies, acidity levels, and motility. Without delving into excessive detail, this serves as a simplified description of what the gastrointestinal tract is and its functions.

Essentially, the gastrointestinal tract is where food is ingested and then transported throughout the system, ultimately providing essential nutrients for energy and growth. The dynamic connection between the gut and the brain has been a focus of research for decades, with significant recent exploration into what occurs in the gut and how it communicates with the brain.

This is a very complex system that operates through various mechanisms. One of these is the nervous system, while another involves the endocrine system, which refers to the neurochemicals released into the bloodstream.

At any given moment, there is an ongoing conversation between the brain or the central nervous system, and the gut. This two-way communication can be likened to the gut and the brain using walkie-talkies or texting each other on their cell phones, relaying information back and forth between them.

Simultaneously, information is also relayed from the brain to the gut, regulating various activities that occur in both organs. This process takes place through a very complex system. Understanding this connection is essential, and the details provided at the beginning of this conversation aim to underscore its importance.

Ultimately, the goal is for individuals to understand the importance of the dialogue happening between the gut and the brain. When selecting food at the grocery store, writing a grocery list, or opening the fridge to gather ingredients for dinner, it is crucial to recognize the significance of this continuous communication. Understanding this interplay can enhance awareness of how food choices affect overall well-being.

Because individuals literally have the power to influence the information relayed between the brain and the gut through simple, conscious choices, it is important for them to understand the dynamics of this interaction. The brain, which is part of the central nervous system, contains approximately 89 to 90 billion cells if that is not mistaken. 

One can imagine the vast number of cells in the brain responsible for managing the rest of the body. In the past, researchers believed that the central location for controlling the body was situated in the brain.

Nowadays, it is recognized that there are about 100 million neurons, or nerve cells, located throughout the gastrointestinal system. In terms of proportionality, researchers have come to understand that the gut plays a significant role. When referring to the gut, it is important to note that it encompasses more than just the stomach or intestines. It encompasses the entire digestive system, from beginning to end, which is, as mentioned, home to approximately 100 million neurons. 

One can imagine that if all of these neurons are continuously taking in information from both the internal and external environments of the gastrointestinal system, they are constantly relaying this information to the brain. This process occurs incessantly.

This serves as a communication tower, continuously transmitting information at any given moment. Part of the gut-brain connection involves all of these neurons (approximately 100 million) acting like cables that send messages from the gut or digestive tract to the brain. 

They play a crucial role in controlling and releasing various hormones in the brain, communicating the dynamics occurring within the gut. 

Your gut is considered to be your second brain:

• The digestive track has about 100 million neurons
• Capable of directing messages to the brain
• Controlling the release of hormones
• Feelings of well-being
• The sensation of being hungry or full
• 90% of the Serotonin is made in the gut

Disregarding the complex illustration, the focus should be on the gut, surrounded by numerous smaller cells that make up the lining of the digestive tract inside the lumen.

Disregarding the complex illustration, the focus should be on the gut, surrounded by numerous smaller cells that make up the lining of the digestive tract inside the lumen.

In between all of these cells that are responsible for absorbing nutrients and transferring them into the bloodstream, which represent the neurons, are tasked with gathering information and relaying it to the brain through various pathways. To put it simply, these neurons are sensitive to specific nutrients they encounter through the foods consumed.

These neurons are sensitive to sugars, amino acids (the building blocks of proteins), and fatty acids (the building blocks of fats). They are also responsive to various microorganisms present in the gastrointestinal tract, which will be discussed shortly.

These neurons detect various molecules, ingredients, and the surrounding chemistry, sending numerous messages to the brain. Essentially, everything consumed (from the fruit picked up to the potato chips or chocolate chip cookies) affects the neural cells in the intestinal tract. This, in turn, influences how that information is relayed to the brain.

These neurons are known as neuropods and were discovered about ten years ago, marking a significant advancement in understanding the dynamic conversation between the brain and the gut. 

Another crucial function of the nervous system within the intestinal tract is the production of a neurochemical called Serotonin, often referred to as the “happy chemical.” Serotonin is designed to promote feelings of happiness, calmness, peace, and hopefulness, helping individuals feel open and ready to engage with life. 

Remarkably, approximately 90% of serotonin is produced in the gut, from where it enters the bloodstream and travels to the brain to carry out its functions. This is how it also influences the brain. 

Gut Microbiome

Another crucial aspect of the communication between the gut and the brain is the gut microbiome, which comprises all the microorganisms residing in the digestive tract. This includes bacteria, viruses, fungi, their metabolites, and their genes, spanning from the mouth to the end of the digestive system.

Imagine the galaxies in space and the countless stars within them. Consider all the life existing beneath the surface of the oceans and the myriad species of animals on Earth. Reflect on the vast numbers of species, stars, and all forms of life found underwater.

Each of these elements consists of an infinite number of microorganisms, mammals, and stars. Now, attention is directed to another ecosystem—one that exists on a galactic scale yet resides within the human body. This internal ecosystem has been the subject of research by numerous scientists over the past 30 years.

The microbiome is not a concept that emerged in the last 30 years. It has been on researchers’ radars since the early 1900s. However, it did not gain much popularity until recently. Within our digestive tract lies a complex world of microbes, fungi, viruses, their genes, genomes, and metabolites, all of which play a crucial role in maintaining our health.

Both physical and mental health, as well as longevity and our ability to navigate stressful life events and interpersonal interactions, are influenced by this microbiome. One might wonder how such a small ecosystem, occupying a relatively minor space within our bodies, can have such a significant impact.

But how can this vast and magnificent world of microorganisms affect and influence our overall well-being? To help illustrate this concept, consider the exaggerated image of what exists within the lumen of the gastrointestinal tract or gut. At this very moment, there are approximately 39 to 100 trillion cells of microorganisms residing there. 

As individuals have their dinner (or plan to have it after this discussion) imagine these trillions of microorganisms eagerly awaiting the next meal. The variety of foods consumed provides essential nutrients and ingredients that are beneficial for these tiny organisms.

Some of the ingredients we consume can be harmful, and the outcome of how these microorganisms interact with those micronutrients within our bodies can vary significantly. The specific foods we choose to eat can influence whether these microorganisms perform their beneficial roles or contribute to negative health outcomes. 

This number refers to an estimation of different species of microorganisms that exist within the gut microbiome. This diversity is crucial. Each species plays a unique role in maintaining health, influencing everything from digestion to mood regulation. Therefore, understanding what we put into our bodies is essential, as it can directly affect the balance of these microorganisms and, consequently, our overall health.

No one has actually gone in and counted all of these microorganisms, so this is an estimation based on various research studies conducted by scientists. If considering the lower end, if one were to say there are about 40 trillion cells, they might ask how many zeros come before that number. The answer is about 12 zeros. Therefore, 40 followed by 12 zeros represents the least amount of microorganisms currently residing within the human body.

Short summary from the video:

The content discusses the crucial role of gut bacteria in overall well-being. It explains that the human gut contains billions of both good and bad bacteria, which significantly influence mood. Notably, almost all of the body’s serotonin, a key chemical that regulates mood, is produced by gut bacteria. 

Research indicates that 90% of the body’s feel-good chemicals originate in the gut before being sent to the brain. The text highlights the negative impact of ultra-processed foods on mental health, suggesting that higher consumption of these foods correlates with decreased mood and increased mental health issues. 

It emphasizes that humans have evolved without ultra-processed foods, contrasting this with the lifestyles of certain tribes in Africa, like the Hadza and Maasai, which have not been exposed to such foods. Ultimately, a diet rich in fruits, vegetables, nuts, seeds, and whole foods is linked to improved mood and happiness.

Gut Microbiome:

• Digestion: The microbiome helps break down complex carbohydrates and dietary fibers the body can’t break down on its own. Also produces enzymes that help make vitamins, such as B1, B9, B12, and K.
• Immune system: Helps train and develop the immune system.
• Brain health: Helps produce chemicals in the brain (neurotransmitters) such as Serotonin.
• Blood Sugar: Help control blood sugar.
• Weight Control:
• Heart health: Reduce the risk of heart disease.

The number of microorganisms present in the human body, along with their functions, greatly influences overall health. This list offers a simplified overview of the roles these microorganisms play.

They assist with digestion by breaking down certain carbohydrates and dietary fibers that the human body is unable to digest on its own. These microorganisms aid in breaking down nutrients, allowing the body to digest and utilize them as fuel.

They also contribute to the production of various vitamins within the body and have a significant impact on the immune system. Firstly, the bioavailability of nutrients is influenced by these microbiomes, which help make those nutrients accessible. When the appropriate number and species of bacteria thrive within the body, the integrity of the digestive tract wall remains healthy. As a result, no particles, food, or bacteria can escape the lumen of the digestive tract.

When the microbiome consists of the wrong species or an inadequate number of beneficial bacteria, or when harmful bacteria outnumber the good ones, damage can occur at the level of the lumen. This damage creates openings, allowing bacteria, nutrients, and other substances to escape the digestive tract and enter the bloodstream. Consequently, the immune system detects these foreign particles.

Since the immune system treats these escaped particles as foreign bodies, it begins to mount a response against them. This reaction can contribute to the development of autoimmune diseases. When the microbiome does not fall within the acceptable range for the body, various health issues may arise, including asthma, autoimmune disorders, obesity, and uncontrolled weight gain.

Another important function of the microbiome is its role in brain health. It produces neurochemicals, primarily serotonin, of which 90% is generated in the gut. This production impacts the brain-gut connection, influencing the synthesis of other neurochemicals in the brain. Consequently, these interactions affect mood, emotional responses, and how individuals react to stressful situations, including levels of anxiety and overall emotional regulation.

The microbiome also plays a crucial role in managing blood sugar levels. It regulates these levels effectively. However, the presence of harmful bacteria within the microbiome can lead to elevated blood sugar levels. This imbalance can contribute to various health issues, highlighting the importance of maintaining a healthy microbiome for overall metabolic health.

The microbiome also affects how the body responds to blood sugar levels, leading to insulin spikes when blood sugar rises. These insulin spikes are significant because they serve as precursors for inflammation, which can increase inflammation throughout the body. This connection underscores the importance of a balanced microbiome in regulating not only blood sugar but also overall inflammation and health.

The brain is also impacted by these interactions. This illustrates how various factors—such as immune system function, brain health, and blood sugar levels—converge to influence brain function. Additionally, weight control and heart health are integral aspects of the microbiome’s functionality. 

What’s On Your Plate?

Having explored what the microbiome is, its significance, and its extensive influence on health at multiple organ levels, it becomes clear how critical it is to maintain a balanced microbiome.

Understanding what influences the microbiome is crucial, as there are approximately 39 to 100 trillion organisms residing in the gut. Not all of these microorganisms are beneficial; there are both good and bad bacteria present. The balance of these organisms is affected by dietary choices, the ingredients consumed, and the levels of stress experienced in daily life, all of which significantly impact the health and composition of the microbiome.

When there is an imbalance between the good bacteria and the bad bacteria in the gut, this condition is referred to as dysbiosis.

Dysbiosis significantly affects health, influencing overall well-being, susceptibility to illness, and even longevity. Individuals may experience accelerated aging, increased susceptibility to illness, and heightened sensitivity to life’s stresses due to dysbiosis. Thus, the health and integrity of the microbiome play a significant role in overall well-being. It is essential to consider how to nurture the microbiome, as its health is largely influenced by diet.

These tiny microorganisms thrive on ingredients primarily found in nature. The microbiome does not respond well to ultra-processed foods. Ultra-processed foods are those typically found in the aisles of grocery stores. When individuals go grocery shopping and enter a grocery store, they encounter various aisles—usually at least 20 or 30. The items on the left and right sides of the store are often healthier options.

In these areas, shoppers can find ingredients offered in their simplest forms, similar to how they exist in nature. This includes fresh produce, items in the dairy aisle, and products from the meat department. These healthier options are typically located around the perimeter of the grocery store. 

In contrast, the aisles in between tend to feature ultra-processed foods. Specifically, the middle aisles of the grocery store are filled with processed foods, ranging from the chocolate and candy aisle to the cereal aisle and the boxed dinners found on various shelves.

NOVA Classification

There is a classification known as the NOVA classification, which is quite interesting because it categorizes foods into four distinct classes. The first class represents the least processed and most natural foods available, such as milk, fresh produce, and meats. These foods have not been altered or modified in any way.

The second level of the NOVA classification consists of foods that have undergone minimal processing in an industrial setting, such as oils. For example, when one finds a coconut in nature, it appears round and hard. However, when purchasing coconut oil, it has been processed in a factory, undergoing various changes before being bottled for consumer use. This falls into the second class of the NOVA classification. 

The third and fourth classes encompass ultra-processed foods, where the ingredients have been chemically altered numerous times. These foods often contain added preservatives and other ingredients designed to maintain their form on shelves without the need for refrigeration or freezing, categorizing them as class four ultra-processed foods.

The microbiome reacts negatively to processed foods. When these foods are consumed, the good bacteria either stop growing or lose their potency, while the bad bacteria may proliferate. Therefore, it is crucial for individuals to pay attention to what they are purchasing during grocery shopping, as the choices they make directly impact the health of their microbiome. 

By feeding the microbiome with appropriate foods, individuals can support their overall health in various ways, including mental well-being, physical health, and longevity.

One of the ingredients that the microbiome thrives on is antioxidants, particularly polyphenols. Polyphenols are compounds predominantly found in plants, and they are responsible for the vibrant colors of fresh produce. This includes the colorful berries, the orange hues of sweet potatoes and carrots, and the rich greens of leafy vegetables. These colorful compounds are all examples of polyphenols, which contribute to the vibrant hues seen in fresh produce. 

Antioxidants are crucial components that combat oxidation, a process in the body linked to illness and aging. Both antioxidants and polyphenols play a significant role in fighting these effects, making them highly beneficial for the microbiome. Examples of antioxidants include beta-carotene, vitamin C, and vitamin E. 

Beta-carotene is primarily found in orange foods. This is the easiest way to remember: one can go to the produce aisle and pick up carrots, apricots, and sweet potatoes, which are all rich in beneficial compounds. Additionally, not all nutrient-rich foods are orange; for instance, broccoli is also high in antioxidants. 

For vitamin C, one can find it in lemons, tomatoes, broccoli, and strawberries. Vitamin E is primarily found in oils, seeds, and nuts, while omega-3 fatty acids are important due to their role in the communication between the gut and the brain.

The brain is primarily composed of fatty materials, which serve as the building blocks of brain health.

To maintain a healthy, alert, and sharp mind, it is crucial to provide these essential building blocks, particularly fatty acids. Omega-3 fatty acids are vital for cognitive function and memory, helping individuals remain calm and collected in the face of stressors and trauma. 

Since the body does not produce omega-3 fatty acids, they must be obtained through dietary sources. Omega-3 fatty acids can be obtained from sources such as nuts and seeds, as well as fresh fish like mackerel. It is essential to choose fish that are rich in fat, rather than opting for fat-free or low-fat varieties. Salmon, mackerel, and sardines are excellent options, as they are high in omega-3 fatty acids.

We also mentioned the importance of tryptophan-rich foods. Tryptophan is an amino acid that serves as a building block for proteins, which are essential for the health of the entire body, as proteins are found in every organ. Tryptophan is particularly significant for brain health because it is one of the building blocks of serotonin, a crucial neurochemical and neurotransmitter.

Ninety percent of the serotonin in the body, often referred to as the “happy chemical”, is primarily produced in the gut. Therefore, the more tryptophan one provides for the microbiome, the more it will aid in the production of serotonin, which will have a long-term impact on daily well-being. Thus, by following this path, it becomes clear how every ingredient consumed truly affects the body.

Nutrition and Depression

Again, this conversation is not about adhering to any specific diet; rather, it focuses on becoming mindful of what we eat and how it impacts us at a cellular level. Researchers have discovered a connection between ultra-processed foods and their significant effects on mood.

Once again, ultra-processed foods are those that, upon inspection, are not easily identifiable in terms of their ingredients. When examining a food item, if one cannot determine what is in it, it raises concerns. For example, we know the ingredients that go into a bagel or a donut; those are familiar to us.

If someone were to look at a certain food item and couldn’t identify its ingredients, that is ultra-processed food.

It includes items like cookies, cakes, pastries, breakfast cereals, sweetened beverages, candy, chocolate, hot dogs, pizza, fries, and various packaged foods and soups…the list goes on and on. 

The aim is to provide a visual understanding of what ultra-processed foods are and how they significantly influence the microbiome and the nervous system, as well as how they affect the neural pathways. Recall those blob-like cells in our intestines. They are responsible for detecting specific nutrients. As previously mentioned, researchers are focusing on the sensitivity of these neuropods, primarily regarding sugars, fatty acids, and amino acids. 

Recently, there has been increased attention on their sensitivity to sweets, particularly sugar. When these cells detect sugar in the lumen, they begin sending signals to the brain, and the more sugar they sense, the more pronounced this signaling becomes.

The more sugar we consume and indulge in these appealing ingredients—many of which, to be honest, are favorites—the more these neuropods react.

When we enjoy chocolate chip cookies, ice creams, donuts, and other treats, these cells pick up on the sugar and send signals to the brain, activating areas that respond with pleasure, saying, “Yummy! I love this! Send more!” 

This reaction then triggers another part of the brain responsible for cravings, leading to an increased desire for more sugary foods. So, when you eat sugar, the neuropods get triggered, which in turn activates the brain’s sugar cravings center, urging you to seek more: “Give me more, please!” This is how we develop a sweet tooth. 

A few years ago, they decided to test this theory for themselves, as there is a common belief that if one avoids something for 21 days, their body adjusts and becomes accustomed to it.

Last year, they decided to eliminate sugar from their diet entirely for about 21 days. Remarkably, after this period, they found that they could maintain this change. Curiously, they noticed that their cravings for sugar diminished significantly, even though they previously had a strong sweet tooth. To their astonishment, they managed to follow a sugar-free program for about 10 months without craving it. Even when out with friends who enjoyed various desserts, they didn’t feel tempted—until they eventually rejoined them after those 10 months.

Healthy Eating Habits

• Eat regular, balanced meals. Include 3-4 food groups for a meal.
• Eat whole foods that are minimally processed.
• Eat prebiotic-rich food.
• Incorporate a rainbow diet in your food prep.
• Eat a diverse range of foods.
• Eat fermented foods: yogurt, kefir, sauerkraut, Kimchi, kombucha.
• Limit intake of artificial sweeteners and sugar.
• Incorporate healthy fats in your diet.
• Make meal prep a priority and not a last-minute resort
• Eat mindfully and intentionally
• Be mindful of emotional eating
• Cook more often and involve others in the process
• Take time to eat and make meal time a screen-free experience

So far, the discussion has highlighted the significance of dietary choices and how they affect the communication between the gut and the brain, as well as the brain’s various responses. It’s essential to remember that this is not a diet or a strict guideline to be followed exactly. Instead, it serves as a reminder to be mindful of food choices.

It’s a good reminder that we need to eat regular, balanced meals. When creating a plate, it’s important to include proteins, whole grains, and a variety of colorful vegetables. Meals should primarily consist of whole foods that are minimally processed. Additionally, incorporating prebiotic-rich foods is essential, as these are the foods that our microbiomes thrive on, and they have been discussed previously.

Incorporating a variety of fresh vegetables, especially leafy greens, and colorful options, is essential for a healthy diet. Adopting a rainbow diet means ensuring your plate features a wide array of colors, highlighting the diversity of foods consumed. 

When grocery shopping, it’s beneficial to become a seasonal shopper. Look for ingredients that are only available during specific seasons and make an effort to include those. 

Additionally, consuming fermented foods such as yogurt, kefir, sauerkraut, kimchi, and kombucha is important, as they are rich in live bacteria that support our microbiome. While probiotic pills are available on the market, it’s often easier to obtain these beneficial bacteria through natural ingredients.

It’s important to limit your intake of sugar and artificial sweeteners, as previously discussed. Incorporating healthy fats into your diet (such as olive oil, avocado oil, nuts, and seeds) is also beneficial. 

Prioritizing meal prep is essential. Try to avoid last-minute preparations. Instead, dedicate time over the weekend to meal prep, as this will help you stay on track with your eating plan.

Mindful Eating

Eating for Wellbeing

• Engaging senses by noticing colors, smells, sounds, textures, and flavors
• Eating slowly and with minimum distractions
• Distinguishing between true hunger and non-hunger triggers for eating
• Listening to physical hunger cues, eating only until full 

Practice mindful eating by being aware of your emotional triggers, especially when you find yourself reaching for something sweet or crunchy out of anxiety or depression rather than hunger. 

Take your time with meals. Eat slowly and avoid distractions from technology and gadgets. Mindful eating allows you to recognize your hunger cues and understand when you are truly hungry or satisfied. 

Listen to your body, and when you feel satiated, stop eating instead of pushing yourself to eat more.

What you choose to eat can immensely affect your brain.

This entire conversation revolves around understanding and becoming aware of how what we put into our mouths influences our body’s functioning. The foods we consume affect the messages communicated to our brains, as well as the operation of our immune system, heart, and hormonal system. 

Our dietary choices play a crucial role in how different parts of our body communicate and interact with each other.

Ultimately, what we eat significantly impacts our brain health and the overall integrity of how we experience life and interact with others. To conclude this conversation, it’s important to recognize that the power to choose foods that promote well-being lies at the end of your fork.

While it may seem challenging or complicated, the choice is yours—it’s about what you place on your plate and the vibrant colors you select. Embrace curiosity, be adventurous, and engage with your food!

Meal Prep Ideas

Meal prep can feel challenging at first, but dedicating just one weekend to it can make a significant difference. By sitting down and listing ingredients, you can gather ideas quickly—often just by glancing at online photos to see what might go into your shopping list without reading every recipe. Take the time to make this list, considering ingredients we’ve discussed or those you find through various podcasts and resources.

Starting out may take some extra time, but once you have a list of ingredients and recipes, it becomes much simpler each week. Dedicating just one weekend to gathering recipes, creating a shopping list, and printing everything to make a small kitchen booklet can provide lasting organization. This booklet will serve as a quick guide, making meal planning and grocery shopping more efficient and purposeful.

With this preparation, your next grocery trip will be quicker and more intentional. Instead of wandering through every aisle, you’ll know exactly what to pick up. Following a couple of favorite food influencers or recipe creators on social media can also keep your meal ideas fresh and exciting. This approach has been effective and can make meal planning both efficient and enjoyable.

Healthy Eating While Traveling

When it comes to healthy eating while traveling, perfection isn’t the goal. It’s about staying as consistent as possible. Life inevitably brings unexpected moments, whether on the road or at home, and there will be times when following your usual routine is challenging. But every meal where you manage to make nutritious choices brings you closer to your health goals. 

Just focusing on providing your body with the best possible ingredients, even in small ways, makes a difference. So, give yourself grace, and remember that every small effort counts toward your well-being.

Reflecting on the journey of reducing sugar intake, it’s clear that the path isn’t always linear. Previous attempts can bring challenges, and sometimes, for various reasons, we might not succeed on the first try. However, each effort builds awareness and resilience, reinforcing that healthy eating is truly a journey, not a destination. Each experience, whether successful or not, contributes to a deeper understanding of what works best for us along the way.

The goal isn’t instant transformation but rather introducing one small, intentional change at a time. These incremental steps act as building blocks, each contributing to a stronger foundation for overall health. Before long, these small adjustments accumulate, leading to significant positive change. And while I’d love to stay and share more, remember that the journey is in your hands—each choice, no matter how small, moves you closer to lasting well-being.

Recommended Cookbooks

Suzanne appreciates everyone joining the discussion and taking the time out of their busy weeknight. While she doesn’t have a specific cookbook recommendation off the top of her head, she encourages an open, curious approach to food. For a balanced and ingredient-rich diet, she suggests exploring the Mediterranean diet, which emphasizes healthy fats, antioxidants, and tryptophan-rich foods for optimal health benefits. 

About the Facilitator

Suzanne Kamfar is a licensed professional counselor (LPC) specializing in working with adults, individuals, and couples. She is passionate about exploring the intricacies of the human body and mind, and eager to help others navigate their curiosity about life. 

Suzanne focuses on understanding how people live, present themselves, and perceive life through the unique lenses they have developed over time. She is dedicated to walking alongside her clients on their journey of curiosity and discovery.