Mindmarrow Counseling, PLLC

I am currently completing a certification training for food as medicine, created for mental health professionals and the findings are fascinating. Much of the broad strokes are obvious and well known – you are what you eat to a degree, and eating healthy is indeed a sign of self respect. That said, I’m surprised that neither medical doctors or counselors/therapists are not more aware of these causal factors and easy fixes that have big effects on our social and economic behaviors. I’m deeply aware dear reader of the highly saturated inter webs that purport diets, supplements and fear mongering with food which leaves us all dizzy and paralyzed with fear – this is not one of those messages. Our collective mistrust of food mongers and corporations is healthy and worth investigation, though is not part of this discussion today. 

Assuming we have loving grocery stores and food manufacturers with our best interest in mind, I want to share the obvious guidelines around foods directly effecting our mind and behavior. We see this at 3 year old birthday parties 10 minutes after the cake has been served, in our hangry teen or partner’s eyes when they try to talk to us with curt unfinished sentences, or in our own minds as we try to make decisions on an empty stomach. 

One of the more telling and infamous findings on food and behavior was “The Hungry Judge Effect”. The original study found that judges on parole boards would grant parole 65% of the time at the start of a session and before a meal break would drop to zero. These nutritional choices have powerful ripple effects to our community. 

As a mental health clinician, we don’t talk about good or bad food, nor do we talk about perfection. Generally speaking we lay out what we know and try to help you see where that might be an issue – as with many matters of the mind, and the law, “it depends” is always in the mix. Some high level take aways for you to consider, should they relate to you or anyone you love (no major details, just broad strokes for you to get curious about):

1. If you tend to have a nervous system working over time (e.g., trauma, C-PTSD, ADHD/ADD, ASD or medical conditions that might have your vagus nerve troubled) it is recommended you seek out small meals every 3 hours – especially meals with protein. If you are a student or working where you don’t have access to a kitchen all the time, look into carrying nuts around in your pocket with a piece of fruit – get creative with your portable treats for your lizard brain (the part of the brain working over time when we are stressed out). 
2. If you know you process differently, seek more protein than you might be having (the calculator suggested these days is a pack of cards is about the size of a serving of protein, and it depends on your body weight too). 
3. Sugar is massively addictive – proceed with caution. Also know that if you are in a stressful moment, some juice can calm you down in a pinch – the effects won’t last long. Though work.
4. Trans fats don’t ever leave our bodies, which is why they are starting to suspect that they are building up and causing some serious mental health concerns (e.g., dementia). It’s hard to avoid trans fats if you eat out often, though start to become aware of it, and proceed with caution. 
5. Hydrate as much as you can before noon: apparently the hydration levels at the beginning of the day are directly correlated to your fatigue in the afternoon. Half your body weight in ounces is the guideline these days. Coffee counts in ounces – just know its also a diuretic so will reduce the amount of effective H2O in your system.

I don’t believe in elimination diets unless these are medically prescribed, and believe as acupuncturists do, that food is nourishing and powerful in preparation and setting. If I could wave my wand I would wish that all of my young clients (ages 5-18) would have 40 minute lunches in school instead of the 10 minute dash that they do, half the time in fight or flight mode because of the noise and frenetic pace. I also wish that adults could all afford to eat high protein meals, home cooked and with friends or family. Cell phones are not the only things infringing on the growth and development of our kids, and the growing feelings of isolation between . 

Thank you for reading and here is a delicious Thai Pumpkin Soup recipe for my favorite food group (SOUP!!!). 

Disclaimer: I am not a nutritionist or a medical doctor, and the care of a nutritionist and MD should be sought when you know you are dealing with medical issues that require careful review and moderation.