Fighting Holiday Depression with Food
Welcome to dishing up nutrition with license nutritionists and Dietitians from nutritional weight and wellness. We explain the connection between what you eat and how you feel stay tuned for practical real life solutions for healthier living through real booed nutrition. Slow down fast. You got to make no mom last just given down to dishing up nutrition this morning since the holiday season is just upon us we we have title this show fighting holiday depression with food. This is a very important topic for any time of the year but particularly during the holiday season season. So we want to help you understand how you can use food and nutrition to beat your holiday depression and winter. Blues we will share. There's some fundamental nutrition information that can you can use to either avoid getting depression or use it to relieve symptoms of depression or the winter blues. I wonder how many of our listeners know that their food choices and die it not only affects their physical appearance their energy their intellect intellectual and creative abilities but also their food choices and diet affect their mental health and their feeling of well-being. Today we will share how your food choices affect how well you handle that extra stress. The holiday season brings and we will also share. Why why your brain needs adequate levels of vitamin D to avoid the winter? Blues and what an adequate amount of vitamin D is so you can really understand understand what you need. We will also share the nutritional secret of how to eat to make your brain chemicals especially the neurotransmitters acetylcholine dopamine and Serotonin which are all essential for this time of year. And if you're deficient in Acetylcholine title colleen you will lack the ability to stay focused to concentrate or remember what you need to get done. You will meet friends at parties that you haven't seen since last year. Maybe you just won't remember your name at that moment. It will be a senior moment and even if you're decades away. Hey from being a senior citizen that can still happen to you. If you are deficient in dopamine you will not have the get up and go to enjoy the holidays everything will just be too overwhelming for you so you will be saying to yourself. I'm so tired I just can't shop any longer I'm totally overwhelmed with the thought of wrapping all these gifts. And how will they possibly get the gifts that I need to mail all boxed up and delivered so they they can arrive on time for Christmas. My name is Joanne right out. I'm a registered Dietitian and after working for the past thirty years with clients. I really see the benefits of eating real food and avoiding processed foods for everyone's physical and mental health. Not just for the holidays but all year round. If you're feeling worried or anxious about getting through the holidays stay tuned because you may find the answer to help you. In this holiday show registered Dietitian Caroline. Hudson is joining us today to share her wisdom about what to eat to avoid the holiday. Depression who good morning. Good Morning. Earning Joanna Good morning to all of our listeners. You know it's really interesting to realize that nutrition is really a very young science. In fact I looked ended up the very first. Vitamin was isolated. Less than a hundred years. Ago Joanne. Wow that's amazing so it really is a very young Science Ryan so of course a nitel bike lines this all the time. We don't know everything and that's why things keep seem like they're changing all the time right. 'cause yeah finding out new information. Of course that's what science is all about so after many decades it's finally nutrition sciences finally starting to gain some respect in the medical world and I believe the medical community is just beginning to appreciate that we must begin putting the emphasis on prevention the prevention of depression the prevention of anxiety and memory loss rather than just using medications as has the treatment for mental health. I really believe we need to start. Educating guess what. Our first graders really should be doing this at first grade. Yes on what foods should they be eating for good brain function. Because I don't think people think about that at all. No they don't associate food with their brain function and And why they need to avoid or limit some of those processed foods the candy and the other Treats that are full of sugar and bad fats if we are going to turn this mental health crisis around our children really need to know how to feed their brain seriously as a Dietitian Anna mother. I believe kids need to learn to eat sufficient natural fats. No no more fat free or low fat dairy products low fat anything really and they need to learn how to limit their sugar consumption. Now Joanne. Joann let's get into some of that good brain chemistry. Yes our food choices. Determine how well our brain cells will function so because our our brain needs essential nutrients to function well additionally the other things that negatively affect our lives such as stress US skipping meals process food food additives. I'll throw alcohol in there too. Oh yeah that's rampant at the holiday time uh-huh but even air pollution water pollution. All those negatives do not support good brain health or good mental health. Well our brain is made up of ten billion nerve cells. Yes you heard me right. Fan Billion nerve cells else and they're all supported by the foods that we eat so pondered this every emotion. You feel every thought you think. Ask every decision. You make are dependent on how well your brain functions and the nutrients or lack of nutrients that have Fed your brain so remember ten billion nerve cells. We need them all firing. Wow at the right time right. We do so we have to feed our brain so yeah that's very true and if you've been feeding your brain poorly and then experience some psychological or emotional stress. Your brain tends to overact with anxiety or depression so it was not the stressful event that caused the depression or anxiety reaction action it was the result of a poorly nourished brain. Yes that's pretty amazing. It was the result of a poorly nourished brain right not the stress event. That you that kind of tipped you over the edge. Yeah you know and we're not immune to this either just because we're nutritionists Dietitians. You know we get caught in our daily living and I yesterday I was Kinda thinking. Oh my gosh because this is round the corner I I haven't done that and then I thought oh I must need some food. I got caught in traffic. I had the same experience I got caught in traffic doc and it was just I needed to eat but I was always grabbing something out of my lunch bag but it was just not enough. Yeah I was in a long line at a store store. Can't get it quick enough exactly so our energy and our drive. Our ambition and our mental ability are all dependent bent on US feeding our brain correctly. So the food you eat can increase or decrease your energy or your drive or or your ambition or your mental ability even your moods and your anxiety and depression as well if you're struggling with one or more of these. Think about what what you are eating. Have you ever thought about that connection between your food habits and any of the things I just mentioned it nutritional weight and wellness as Dietitians nutritionists. We understand that everyone has challenges and setbacks in life and it is the health of our neuro transmitters Don smithers that affect our ability to cope and keep going even when we are stressed. That's right and the way to avoid holiday. Depression or depression at any time is to maintain healthy brain chemicals or those neurotransmitters. So what do you need to eat to maintain those healthy neurotransmitters. The best food source for producing all of your neurotransmitters is animal all protein. When you drink a protein drink eat a piece of chicken or a couple of scrambled eggs for breakfast? You're providing the building blocks for having having healthy neurotransmitters. Often we grab cereal because it's fast or breakfast bars. Muffins or BAGELS. They do not provide provide the protein To make building brock blocks for neurotransmitter production. Sell it. We're almost time for break here. So so when we come back we'll be talking about The biochemical process Behind all of that. So you're listening to dishing up nutrition and and we are discussing fighting holiday depression with food. It is so important to keep your brain hydrated because even the slightest dehydration increases your cortisol levels. which are your stress hormones and over time that can damage your brain during this holiday season season? Measure out at least who courts of filtered water daily and drink it throughout your day however if if you take Dia rettig medication or drink soda coffee. We suggest that you should be adding at at least one or maybe who glasses of water each day and we will be right back. Welcome back to dishing up nutrition and how does a deficiency Vitamin D affect your brain health research featured in the Journal of neurology links low vitamin D levels to a higher risk of developing dementia and Alzheimer's disease. The risk is a hundred and twenty two percent higher wild. That's amazing is and a study published in the British Journal of Psychiatry. Psychiatry reports Forza inadequate levels of vitamin D will double the chances of depression. That is really amazing. Yeah I don't know You know if we talked talked later in the script and you know you know when we were talking this morning If we mentioned what we usually suggests for Vitamin D. Ah We we tell our clients all the time That they should be getting their vitamin D levels checked every year especially those of us live in Minnesota all year round. Hey I'm not. I'm not getting any vitamin D so you know we're going to talk a little bit more about that. A little later in the script about exactly actly. How much we recommend so when just before we were going to break? We're talking about that neuro transmitter production. So there's actually a biochemical process process that occurs. When you eat animal protein the chicken beef pork or way protein powder is broken down or digested adjusted into its parts amino acids in our small intestinal track and then these amino acids are the key? Nutrient you need to produce produce a variety of healthy transmitter neurotransmitters. Yeah and we're going to dig into the science a little bit more so as this piece of meet breaks down and forms amino acid. Perhaps tyrosine are our body uses to support our thyroid function. Shen and produce the neurotransmitter dopamine so dopamine is crucial for us to experience pleasure and a sense of wellbeing being so it is the exact opposite of depression we wanna be making lots of dough Yang and again. We're doing this in our got right interspersed contested. Oh protein yeah so another neurotransmitter that is made from animal. Protein is acetylcholine which is essential for that verbal recall and memory. So try telling someone your thoughts and feelings. When you are low in your Gerald transmitters smithers you're gonNA find yourself stumbling over words or searching for the right word and that's going to be really frustrating It's GonNa frustrate you as well as the the other person that's right and so now you have an understanding of how your brain makes your neurotransmitters and why they are so good for mental health breath and shortly are we are going to suggest foods you can eat to support brain function. These food ideas will give your positive thoughts and and help you avoid holiday depression or those winter blues so but before we talk about how to eat to support your brain health we you have to mention what sugar does. We're always talking about. Sugar aren't we asked. Yes so neuro. Transmitters are the chemicals. Does that go across the synapse. So and that synapse is that little space. Between each one of the cells and each neurotransmitter Smith goes from one cell to the other it leaves one cell and then goes into the next receptor so receptors are like picture it like little doors that open up and allow that neurotransmitter into each cell. And what happens when you eat. A lot of sugar blocks these receptor doors by putting a coating over them and then then that message. Sage is unable to get into the cell so the door. Basically closes can't open for example. If dopamine is unable to get into the sal into your cells you're gonNA feel tired and depressed that's right and so how do you eat to avoid holiday depression. An or how do you eat to respond positively to the opportunity. That comes knocking on your door. Asking you to come out and play instead of covering your head with a pillow Mersa staying up all night binge watching your favorite new TV show okay. Let's talk about how to eat to avoid or manage depression or memory problems so for brain chemistry and neurotransmitter support and production. I have of clients start with a balanced breakfast Mama's right it is really important to eat some type of protein for your brain like eggs or Turkey sausage or steak Leftover pork roast or even a protein shake made with way protein eighteen and some yogurt. So you have to have some of that Protein to get those neurotransmitters start at right. That's right and right along with the protein gene the next food that is crucial for good brain. Health is a serving of beneficial fat. The brain basically consists of fat and water order so to combat depression. We recommend about a tablespoon of healthy fat such as butter coconut oil olive oil ghee which is clarified butter avocados olives nuts Almond butter peanut butter other nut butters heavy cream and cream cheese. So there's lots of great options for those healthy fats. Yeah and that tablespoon that is a tablespoon and every time you eat exact and a lot of our clients are shocked when we tell them that. But if you think about our brain is a lot of fat right uh-huh so we've gotta have good healthy fats. So and remember sugar blocks those sal receptors. So those doors get closed so you need to maybe avoid that cereal or muffins or those high sugar flavored coffee drinks or donuts or bagels cereal bars and we recommend you know going to the Plain Yogurt that flavored yogurt and Granola. That's that's another high high sugar food so in place of those Processed high sugar foods rather eat some vegetables to supply vitamins and antioxidants accidents. And like this morning I had a couple of sliced tomatoes mine too hard boiled eggs a little bit of Mayo. Good healthy male made with avacado oil and I had a piece of of a half a slice of big good dark pumpernickel toast. It was Yummy. Yeah that's good so if you're at a holiday party how do you avoid those special Christmas cookies. Oh boy yeah. Those are hard the reason they they taste so good is because they're high in sugar. One example I always think about is those rocky road bars made with chocolate peanut butter marshmallows marshmallows and peanuts so again. Those are high in sugar. If we're thinking about our mental health and our memory issues we need to go to holiday functions with this mindset. I will only choose nuts olives raw vegetables with with some dip. Maybe a nice salmon and cream cheese spread and perhaps one or two meatballs. I will choose mineral water. Rather there's an wine or hard alcohol. These foods and beverages that are good for my brain health so keep in mind. That goal is to avoid holiday holiday depression and feel good the entire holiday season. Not just feeling happier from an a sugar or an alcohol rut rush. And we know that's short-lived very short list and ends up backfiring and turns into increase the PRUSSIAN yeah. I don't think that we can Stress that whole alcohol thing enough especially during the holiday season because every single party you go to. It seems like there is alcohol so really really limiting. That is going to be quite helpful so I see that we are ready to almost ready to go to break. You are listening to dishing up nutrition attrition. If you have a teen I think you should know the rate of depression. In the ages of fifteen to forty four is increasing at an alarming rate. You know and as has parents we know that what our teens are. Eating or drinking is not healthy. So I recommend having your teen meet with a weight and wellness Dietitian or nutrition call Six five one six nine nine three four three eight and set up a time for your team. Have you ever tried one of those deprivation diets that make thinner for awhile but looking haggard and sad. I'm here with anesthesia. Who has the reverse going like that radiance of good health anesthesia? You credit the nutritional counseling you've got at nutritional weight and wellness. Yeah I met with Joanna about three years ago she definitely helped me lose A good twenty pounds but in addition to that I stopped drinking energy drinks and as a result they no longer battle with restless leg and I sleep through the night. How else other than your weight have the changes that you made impacted your health? I focused better. I sleep through the night. I can remember people's names and what about the food you're eating now. I get to eat. Eat all the protein fruits and veggies. I shop at the grocery store like everybody else sang. Can you eat out with your friends I do. I might add it meal a little bit but I'm still out at the bars and restaurants with all my friends and family could nutritional weight and wellness. Help you like. They helped anesthesia. You can check them out at weight and wellness dot com or give them a call six five one six nine nine three four three eight at nutritional weight and wellness. We recommend having your vitamin D.. Level tested each year. A brain healthy level of vitamin D should be in the fifty to eighty range. Many of the lab ranges indicate thirtieth sufficient. But that's actually just I an average of people that mix in the low right right. Hi So more. Recent research recommends a much higher level to get more vitamin D. Get Out in the sun over lunch pretty hard to do this time of year but eat foods. High in vitamin DS such as salmon men and take a vitamin D three supplement and in order to maintain an adequate level of Vitamin D. Most people need three thousand five thousand. I use daily and I've I met with a lot of clients that are Super Super Low. Like six or nine. Yeah and then they need to have ten thousand a day for probably about three months or so right in order to get back up to where they need to be. Yeah I tell I tell a lot of my clients you know Oh my goodness you know. You're under ten hugh definitely we gotta get that Vitamin D. level up as fast as we can so none of this one thousand or three thousand. Let's just shoot for the ten thousand. That's right for a few months in Minnesota. We are so likely to be lower vitamin D because of our because of our weather. We don't see the sun for so many months. It's so that increased risk of Alzheimer's is there. Yeah Yeah so Before we went to break we were really kind of talking talking about avoiding that sugar and And really alcohol really is A big issue as well so when nine helping clients who are struggling with low energy or depression anxiety and obsessive thoughts. I encourage them to recognize. The food is brain medicine just like Marcy said last week on the show. Essentially when you eat right you you feel better and guess what you think better exactly. So if you're struggling with anxiety or depression or memory problems it's best best to develop the mindset of eating sufficient protein so what is that that might be a palm size serving of meet or about four ounces for women about six ounces for men nice say that because a lot of people think oh. I'm getting enough protein. Yeah but they really aren't even close close right right I would say most of our clients are They yeah they think they're getting enough and then I say well have you ever measured. Have you ever waited. Oh my gosh. I'm not getting enough exact so in addition to that the adequate beneficial natural fats that we talked about last time. And at least east a tablespoon of fat every time we have a meal and snack so cream cheese or butter or butter butter that kind of thing and several cups of organic vegetables every single day. When you eat these foods daily you are consistently gently feeding your brain and that allows your brain to heal and have positive thoughts and behaviors eating real food nutrition one one day and then grabbing fast food or the Office holiday treats several times a day? The next day is not going to support good brain function so good. Real food nutrition gets good results. And you've got to be consistent with that. Yeah and you start feeling better and a lot of times I tell my clients. Why don't you try? Try journaling some of your feelings or your mood or whatever. And then they start seeing the the correlation nation between the days they're eating really health healthily and the days that they imbibe in a junk food or the alcohol or whatever it is you know and that you know that helps them then go okay. I'm not going to do that. I can't exactly so. In fact. The American Heart Association says that women should should limit their sugar intake to six teaspoons per day and no more than nine teaspoons daily for men so one of those his pipe. Pumpkin Spice Latte as that's going to be you know ten to twelve teaspoons of sugar and that would put you way over your daily l. e. limit if you have one of those mountain dude. Depending on the size it could be anywhere between twelve and nineteen teaspoons of sugar. And guess what you've gone way over that limit so at nutritional weight and wellness for brain health. We recommend that you have no more than about three to four teaspoons of added sugar per day. I've had so many clients comment to me about when we talk about teaspoons of sugar that it really makes a vivid picture in their brain. Even though you know we probably feel like we're talking about sugar. Sugar teaspoons all the time but it really clarifies a picture. So now we're going to switch our discussion to another brain problem and that's Alzheimer's disease and the lack of quality pretty sleep. That's huge. It is very very big a study at Boston. University found that during sleep the brain goes goes through a self cleaning process or a detox process that helps remove toxins so on dishing up nutrition. We have talked act about the importance of getting at least seven and a half hours of quality sleep most nights for your mental health and also for your your overall health but the study found that is just important not only to get enough sleep and so at least seven and a half hours but also the right kind right right so in order for the brain to detox. It's important to be a deep sleep. Sometimes we hear of the realm. uh-huh sleep time. Otherwise memory problems and the potential for Alzheimer's disease can occur. One thing to note here here is if you're taking sleep meds or drinking alcohol to help you get to sleep. That can make you drowsy but often you're surface sleeping a hi so the experts say you're not getting that deep remm sleep if you're in those surface sleeping using meds or alcohol to write a help you that Dr Matthew Walker and why we sleep yes he really was emphatic about all of that. Exactly yeah I remember that. Yeah so if someone snoring hiring or your pet is waking you up several times during the night. It's important to find a solution for the snoring. Maybe earplugs in the the animals who wake you up throughout the night. You have to figure out a different arrangements exactly exactly so lack of sleep also guess what increases raises your sugar cravings and irritability it decreases your energy so you have low energy and probably sad moods so we would like to end our show today with the foods that support good moods. Emily help you avoid that holiday depression. So eat these foods to support good moods so salmon chick. Beef organic eggs full-fat cottage cheese shrimp so for good neurotransmitter production remember those proteins breakdown to amino acids and they combined with your gut bacteria and make your neurotransmitters. You need to eat at least three to four ounces of protein at least four times a day men probably need a little bit more than that too so so avoid those processed foods full of those bad fats full of sugar and food additives. That's right and and so for brain good brain function. We want to eat a variety of vegetables such as broccoli green beans sweet sweet potatoes. Carrots Squash Brussels sprouts. We recommend at least one two three cups each meal. So last tweak Dr and Marcy talked about eating whole foods right Yup And so we have a great recipe on our website at weight and wellness dot com. It's one of my favorite recipes. It's called hamburger soup. It's full of grass-fed ground beef a variety. Ada vegetables and butter. And it's so good and you can just make so simply in a crock pot so it doesn't take a lot of labor. Doesn't take a lot of crab just chopping things up and throw him in the CROCK. Pot makes it super simple. uh-huh yeah that's one of my favorite recipes. Also join so of course for good moods you you need to eat that good natural fats so like butter. Coconut Oil Avocados Olives. Nuts almond almond butter peanut butter cashew butter any of those nut butters and see which of course is clarified butter. Please avoid the margarine larger in that Chris Girl The deep fried fast foods soybean oil dressings and and all of those kind of Factory made foods you know things that are boxed or you know in the freezer section. A lot of those aren't very good. Many of them are made with if those bad oils and I also tell my clients You know eating out you probably GONNA get exposed to some of those bad oil so just be aware of that so again. They're going to have those soybean oil corn oil canola oil or cottonseed oil so we WANNA have as natural of fat as we can so those extra virgin cold pressed oils. Those are the good ones. That's right and those those bad fats refined oils and and Factory fats were actually. Those are the foods that you know when you go to a restaurant in your eating some of that bar food that appetizer food. That's what those. Yeah it's all contains that yeah or even on a dessert tray if you're at a party and you're looking at a dessert tray how how many people at home made those silly little things that are on that dessert tray you know generally those comes store-bought I mean there probably are few people so that our home making some of that stuff but not that many a lot of them contain those factory fats So that can be very problematic with with the holiday foods. Okay Joanne. We are almost time for our Next break so you are listening to dishing up nutrition. This is December fourteenth. And in just one month we will be offering our nutrition for weight loss program at all seven of our nutritional shnell weight and wellness locations and of course online at weight and wellness dot com. Our nutrition for weight loss program is a real real food program designed to support. Not only your body but also your brain and if you've been dieting and following a low fat starvation diet we really encourage you to break away from that deprivation cycle and eat real food to support your health and your metabolism and we will be right back. Welcome back to dishing up nutrition. We know many people want to get back on track with their food in January. So I'm happy to say we have a responsible. Nutritional plan called nutrition for weight loss that includes food's twelve weekly classes that meet once a week. And two one hour appointments with the Dietitian nutritionist. The nutrition for weight loss a series. We'll be taught at all of our seven locations and is also available online at weight and wellness dot com. So everything in our plan plan is based on real food. That's designed to support your physical and your mental health. So sign up now and get the early bird discount account so you can stop worrying about what you're going to do in the New Year for your health sign up at weight and wellness dot com or call six. I five one six nine nine three four three eight today. Yeah Joann. That's such a great program We have such successfully. Do we see glades success. In fact I was meeting with someone yesterday whose had a lot of great success and she was talking about how she got off her PROZAC and Baker alarm time but this has been a process and it didn't happen just in a few months. It was a longer period of time. But you know when she really really learned to eat real food she was gradually able to start getting away from some of that medication. That's a wonderful success. Success Story So before we went to break we were talking about going to a holiday party and looking at all of the foods better there and you know what choice do you make one of the things I do. I recommend is eating healthy snack. I know you probably do the sow absolutely Louis and so but one of my favorites. especially if you're going it's evening time and you're going to go to a holiday party and you're no no you're going to be faced with a number of sweet treats i. I like to make a peanut butter and chocolate protein shake. Oh that sounds like it would be so it it as like dessert it. It fills me up and I'm not feel I'm not going in Hungary and it Kinda feel like already eaten my dessert. I don't have that craving for sweets so so I just use a little bit of peanut butter some chocolate fruits and greens protein powder and throw a banana in there. Half a banana depending But that works wchs really well because it really fills you up and it it tastes like a treat. Yeah I tell all my clients do not go to the Party or whatever gathering. You're going to hungry. That is like a death sentence. I know you're GONNA go down that rabbit hole. I feel very good when you get back or the next morning you know might have that sugar high for a little bit. But then you're gonNA crash and not feel very very good at all. Yeah so what are the best foods to fight depression. Did you know depression levels are at all all time. High and now mental health is striking people younger younger and younger so starting at the age of fifteen going through the AH the forty s and also so. That is a very calm at time that we're seeing depression. Be Diagnosed but also depression is going to be is is is now concerned considered the top cause of disability. That's amazing yeah. Wow so to get a handle on this. We we do and we know that what we cook for our family and friends is the most powerful weapon we have to prevent this disease so Dietitians to nutritionists are not the only ones understanding the importance of food. Dr Laura Lachance has identified the key nutrients nutrients that help with depression and develop the anti depressant scoop food score so and I believe that the antidepressant food who'd scored by by Laura Chance Was the first official look at food and great detail and it was just published last year. You know she. She looked at nutrients as they relate to mental health and her study was actually published in in the World Journal of Psychiatry. So last I think psychiatry starting to understand how food what we eat. What we put in our bodies affects our mental health and how we think so? I went onto her antidepressant or looked at the antidepressant food score and some of the things that she was talking about. I think we kind of known we already talked about the vitamin D right. Yes and of course. Some of the B. Vitamins are really really important. There MHM A mega threes vitamin C.. So what are we been talking about that. You know cold water fish race that would be really good have have a bunch of fruits and vegetables a lot of those leafy green vegetables. Those scored really really high. And of course I think Eh One of the seafood I remember was that scored really high was oysters. So you know. I don't think a lot of people are going to be eating oysters. But you can go onto fat list and see how things are scored but I think if you just listen to what Joanna and I have been saying eat real food eat. Your proteins. Eat vegetables does have you good healthy fats. That's exactly what she has on determined and now I think it's really great. Psychiatry is is starting starting to understand. Food affects your mental health. Exactly so as you walk into your next Holiday Party. Try to remember that food. Good matters when it comes to your physical and your mental health. We must feed our brains right to provide protein healthy fats. The vegetable carbohydrates that protein is going to help us make those neurotransmitters positive thoughts and I was thinking earlier earlier as Caroline was talking about teaching our kids. Oh Yeah Hi always talk to my grandkids about this. They probably roll. Their eyes is the ten year old. Probably Roll. Says is a bit but but the four and five year old my four and five year old granddaughter so just always hearing me say that's not very good for your brain or sometimes walk in with sweet treats gotten elsewhere or let's find you a healthy snack and they love Turkey roll up so I make them little Turkey roll ups with with With mayonnaise and a pickle in the middle perfect they love them so I think think that's some of their favorite snacks and it really helps them get that message in their head about good fats. Good healthy fats. And good foods to feed the brain rain. You know one of the things I did when my kids were Growing up As I always had a snack ball Mama proof snack bowl in the refrigerator. Sometimes it was on the counterfeit was things that didn't need refrigeration but they knew that they could go and grab anything from that snack bowl and it would be healthy. You know and we know kids you know mine. My children are now adults obviously and and raising families of their own. But they'll if they learn this stuff early then it's really really helpful and and yeah. They do ooh stray for a while. Right call edge but now I'm just so impressed by watching my son and daughter-in-law arrays their daughter and seeing how they're feeding her and so everything has come back and they're just like right on track organic ugh natural fats. So it's really really help healthy. That's really go vesey. So the bottom line you know really sugar and processed US foods are really not your friend. And certainly not your brains Fred friend so to recap then Joanne. We talked about number one teaching teaching our kids young right and number two. What the protein right were breasts down to those amino acids right and They combined with your gut bacteria and make those neurotransmitters so you make neurotransmitters in your gut. And they're good for your brain that's right and so before going a holiday party make sure you grab one of those goods snags. Yes and having a healthy natural fat right. Yeah that's really really good Limit Your processed foods and guess what you really need to eat a lot of those veggies. Jeez don't you. The veggies are a good way to get all that Nice Nice Those good dips the cream cheese and the sour or cream. A lot away to give those in Hamas guacamole all of those way to get those things. Yeah so it's almost. It's it's time to wrap up here Joanne so our goal at nutritional weight and wellness as to help each and every person experience better health through eating real food. It's a simple yet. Powerful message passage eating real food is life changing. Thank you for listening and have a wonderful holiday season. Thanks for listening to dishing up nutrition. You enjoy this podcast. Please share your favorite episodes with a friend or leave a review on itunes stitcher or Iheartradio the content and opinions expressed are those of the hosts or presenters enters. They're not intended to diagnose treat cure or prevent disease product statements have not been evaluated by the F._D._a..