Wild weather all across the country throughout the new year may leave your clients feeling like they are digging themselves out of a rough winter. As summer approaches, supporting their mental health rejuvenation may be the key to sparking motivation for weight loss throughout your clientele base. Improving mental motivation can greatly help with long-term weight loss goals.
Sustainable energy levels
As the days continue to get longer, improving energy levels in your clients may be a helpful tool in stimulating their motivation.
Small frequent meals
Small, frequent meals/snacks every 3-4 hours provide energy throughout the day. This also allows the mind and body to be supported in all its detoxification, catabolic, and anabolic processes. Through the use of HealthWise’s abundant snack, meal replacement, and dinner options you can find go-to options for clients to support their energy and overall metabolic function. HealthWise products are diabetic friendly, meaning they won’t spike blood sugar levels providing continuous energy without a crash and burn.
Energy boost drinks
Small amounts of caffeine are found to have a number of positive effects on the brain, including increased alertness, improved mood, and sharpened concentration (Dietz & Dekker 2017). Green tea also supports hormonal function and contains anti-inflammatory properties (Dietz & Dekker 2017). A recommended intake is around 2-3 cups of steeped tea per day, but it is important to note that energy-boosting drinks do affect sleep, therefore, caffeine consumption should be limited to earlier in the day if possible to reduce its effect on sleep. HealthWise Energy Boost Drinks, specifically the Green Tea Energy Boost, can increase energy and also improve mental clarity and motivation.
Mood boosters for mental health
Because of the strong connection between the brain and the gastrointestinal tract, feeding the body with mood-boosting food may improve mental health and overall motivation to achieve weight loss goals. In fact, up to 95% of the body’s serotonin, a neurotransmitter critical for central nervous system development and functioning, is synthesized within the gastrointestinal tract (Terry & Margolist 2017). It is no coincidence that the same food that fuels the brain also supports a healthy gut and may lead to weight reduction over time. Food for healthy mood function and weight reduction includes:
- Omega-3 fatty acids are found to reduce depression risk, are anti-inflammatory, and support weight loss (Grosso et al 2014). Sources can be found in fatty fish such as salmon, mackerel, and sardines as well as walnuts, flax seeds, and chia seeds.
- High-fiber diets help lower weight by stimulating the movement of food through the digestive tract, feeding the microorganisms within the gut, and improve mental function by reducing brain inflammation via the brain-gut axis (Sloan 2022). Foods high in fiber include whole grains, nuts and seeds, beans and legumes, fruits, and vegetables.
- Antioxidant-rich fruits such as blueberries have been shown to improve communication between brain cells (Kelly et al 2017) and contain flavonoids that may reduce fat absorption and increase metabolism (Sandoval et al 2020). Other antioxidant-rich foods include artichokes, red cabbage, raspberries, kale, and legumes.
Getting back in the groove
Promoting healthy movement and physical activity may be the missing link your clients need to improve both their mental health and achieve weight loss goals. In addition, physical activity may improve focus, provide a sense of accomplishment and be a means to social interactions. A physical activity prescription may include 2 days of aerobic exercise, 2 days of strength training, 2 days of mind-body exercise such as yoga, and 1 rest day throughout the week. Exercise should be joyful and may be referred to as “mindful movement”.
HealthWise products can support an increase in physical activity levels by providing adequate protein sources for muscle growth. In addition, increased protein intake has been associated with weight loss. Some high-protein HealthWise products to try include:
- High Protein Vegan Chicken Curry for a quick dinner
- Meal Replacements for an on-the-go breakfast
- Divine Protein and Fiber Bars for an pre-workout snack
- High Protein Mug Cakes for a healthy dessert option
Improving mental health and motivation may assist clients in their weight loss journey. Not only can mental health improve physical health, but it may help motivate healthy activities, actions, and thoughts in those seeking weight loss. Let’s celebrate the seasons changing by helping clients get back into the groove of their routines to support their overall health.
Dietz, C., & Dekker, M. (2017). Effect of Green Tea Phytochemicals on Mood and Cognition. Current pharmaceutical design, 23(19), 2876–2905. https://doi.org/10.2174/1381612823666170105151800
Terry N, Margolis KG. Serotonergic Mechanisms Regulating the GI Tract: Experimental Evidence and Therapeutic Relevance. Handb Exp Pharmacol. 2017;239:319-342. doi: 10.1007/164_2016_103. PMID: 28035530; PMCID: PMC5526216.
Grosso G, Galvano F, Marventano S, Malaguarnera M, Bucolo C, Drago F, Caraci F. Omega-3 fatty acids and depression: scientific evidence and biological mechanisms. Oxid Med Cell Longev.
2014;2014:313570. doi: 10.1155/2014/313570. Epub 2014 Mar 18. PMID: 24757497; PMCID: PMC3976923.
Sloan, M. (2022). A high-fiber diet may reduce the risk of dementia. Harvard Health Publishing. Accessed March 29, 2023.
Kelly E, Vyas P, Weber JT. Biochemical Properties and Neuroprotective Effects of Compounds in Various Species of Berries. Molecules. 2017 Dec 22;23(1):26. doi: 10.3390/molecules23010026. PMID: 29271934; PMCID: PMC5943949.
Sandoval V, Sanz-Lamora H, Arias G, Marrero PF, Haro D, Relat J. Metabolic Impact of Flavonoids Consumption in Obesity: From Central to Peripheral. Nutrients. 2020 Aug 10;12(8):2393. doi: 10.3390/nu12082393. PMID: 32785059; PMCID: PMC7469047.
By Katie Chapmon, MS, RD and Amanda Brainerd, MS, RD, LD, CSCS
About the Authors:
Katie Chapmon, MS, RD is a Registered Dietitian Nutritionist specializing in Bariatric Nutrition, GI Issues and Hormonal Health and with 10+ years of hands-on clinical experience for leading medical providers. She is the proud recipient of the 2010 Recognized Young Dietitian of the Year Award and 2018 Excellence in Weight Management Practice Award through the Academy of Nutrition and Dietetics. She spent the ﬁrst decade of her career as the lead dietitian for Kaiser Permanente Southern California. For the past several years, she has been working with industry partners and consumers to improve nutrition education within the ﬁeld and maintains a virtual private practice. In April 2021, she launched Bariatric Nutrition Pro – to provide healthcare practitioners education to start (or continue!) their bariatric career with the conﬁdence and knowledge to succeed. She is a past Chair of the American Society of Metabolic and Bariatric Surgery Integrated Health Clinical Issues Committee and Chapter author of the 3rd Edition of the Academy of Nutrition and Dietetics Pocket Guide to Bariatric Surgery. She is a national speaker and enjoys time hiking and cooking in the kitchen.
Amanda Brainerd MS, RD, LD, CSCS is a Registered Dietitian Nutritionist specializing in weight management, sports and exercise nutrition, and GI health. Her background includes a Masters of Nutrition and Dietetics, Bachelor’s degree in Exercise Science, and certiﬁcation as a Certiﬁed Strength and Conditioning Specialist. She recently completed her 1000-hour Dietetic Internship through Wellness Workdays specializing in Worksite Wellness and Health Promotion. By blending her expertise in nutrition and exercise, Amanda aims to support industry partners in all aspects of health and strives to help people establish dietary patterns that enable them to feel their best by applying an evidence-based, weight-inclusive approach. Amanda enjoys sharing a meal with friends and family, taking her goldendoodle on walks, and traveling around the country with her ﬁancé.