FSMI Nutrition Class Citations
TEDx Talk Citations
CITATIONS FOR TEDX TALK:
Are Common Foods Worsening Your Child’s Neurodivergent Symptoms?
1. Godoy, M. (2023, May 25). What we know about the health risks of ultra-processed foods. NPR. https://www.npr.org/sections/health-shots/2023/05/25/1178163270/ultra-processed-foods-health-risk-weight-gain
2. Sugar and the brain. (n.d.). Harvard Medical School. https://hms.harvard.edu/news-events/publications-archive/brain/sugar-brain
3. Selhub, E., MD. (2022, September 18). Nutritional psychiatry: Your brain on food. Harvard Health. https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626
4. Liu, S., Mo, C., Lei, L., Lv, F., Li, J., Xu, X., Lu, P., Wei, G., Huang, X., Zeng, X., & Qiu, X. (2023b). Association of ultraprocessed foods consumption and cognitive function among children aged 4–7 years: a cross-sectional data analysis. Frontiers in Nutrition, 10. https://doi.org/10.3389/fnut.2023.1272126
5. Iwinski, S., Donovan, S. M., Fiese, B., & Bost, K. (2021). The impact of household chaos and dietary intake on executive function in young children. Nutrients, 13(12), 4442. https://doi.org/10.3390/nu13124442
6. Santos, A. F., Fernandes, C., Fernandes, M., Santos, A. J., & Veríssimo, M. (2022b). Associations between Emotion Regulation, Feeding Practices, and Preschoolers’ Food Consumption. Nutrients, 14(19), 4184. https://doi.org/10.3390/nu14194184
7. Calcaterra, V., Cena, H., Rossi, V., Santero, S., Bianchi, A., & Zuccotti, G. (2023). Ultra-Processed food, reward system and childhood obesity. Children, 10(5), 804. https://doi.org/10.3390/children10050804
8. Harvard Health. (2019, August 1). Ultra-processed foods appear to cause overeating and weight gain. https://www.health.harvard.edu/staying-healthy/ultra-processed-foods-appear-to-cause-overeating-and-weight-gain
9. Dejunking your diet. (2024, June 18). NIH News in Health. https://newsinhealth.nih.gov/2024/02/dejunking-your-diet
10. Stone, W. (2024, June 25). Your gut microbes may influence how you handle stress. NPR. https://www.npr.org/sections/shots-health-news/2024/06/24/nx-s1-5018044/gut-microbiome-microbes-mental-health-stress
11. Appleton, J. (2018, August 1). The Gut-Brain Axis: Influence of microbiota on mood and mental health. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6469458/
12. Stone, W. (2024b, June 25). Your gut microbes may influence how you handle stress. NPR. https://www.npr.org/sections/shots-health-news/2024/06/24/nx-s1-5018044/gut-microbiome-microbes-mental-health-stress
13. Clinic, Cleveland. (2025, January 7). How much fiber do children need? Cleveland Clinic. https://health.clevelandclinic.org/figuring-dietary-fiber-child-need
14. Ldn, K. D. M. M. R. (2019, February 27). Should I be eating more fiber? Harvard Health. https://www.health.harvard.edu/blog/should-i-be-eating-more-fiber-2019022115927
15. Block, Susan. (2024, October 22). Want to Ease Chronic Inflammation? Start With Your Grocery List. Mayo Clinic Health System. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/want-to-ease-chronic-inflammation
16. Ldn, K. D. M. M. R. (2019, February 27). Should I be eating more fiber? Harvard Health. https://www.health.harvard.edu/blog/should-i-be-eating-more-fiber-2019022115927
17. Kranz, S., Brauchla, M., Slavin, J. L., & Miller, K. B. (2012). What Do We Know about Dietary Fiber Intake in Children and Health? The Effects of Fiber Intake on Constipation, Obesity, and Diabetes in Children. Advances in Nutrition, 3(1), 47–53. https://doi.org/10.3945/an.111.001362
18. Barfoot, K. L., May, G., Lamport, D. J., Ricketts, J., Riddell, P. M., & Williams, C. M. (2018). The effects of acute wild blueberry supplementation on the cognition of 7–10-year-old schoolchildren. European Journal of Nutrition, 58(7), 2911–2920. https://doi.org/10.1007/s00394-018-1843-6
19. Mercury levels in tuna remain nearly unchanged since 1971, study says – American Chemical Society. (n.d.). American Chemical Society. https://www.acs.org/pressroom/presspacs/2024/february/mercury-levels-in-tuna-remain-nearly-unchanged-since-1971.html
20. How People are Exposed to Mercury | US EPA. (2024, March 15). US EPA. https://www.epa.gov/mercury/how-people-are-exposed-mercury#methylmercury
21. Evers, David & Digangi, Joseph & Petrlik, Jindrich & Buck, David & Šamánek, Jan & Beeler, Bjorn & Turnquist, Madeline & Hatch, S. & Regan, Kevin. (2013). Global mercury hotspots: New evidence reveals mercury contamination regularly exceeds health advisory levels in humans and fish worldwide.. 10.13140/RG.2.2.23895.24481.
22. Benefits & Risks of Eating Fish. State of California OEHHA. https://oehha.ca.gov/fish/benefits-and-risks-eating-fish
23. Environment, Climate Change and Health (ECH). (2010, February 10). Children’s exposure to mercury compounds. https://www.who.int/publications/i/item/9789241500456
24. Gump, B. B., Dykas, M. J., MacKenzie, J. A., Dumas, A. K., Hruska, B., Ewart, C. K., Parsons, P. J., Palmer, C. D., & Bendinskas, K. (2017). Background lead and mercury exposures: Psychological and behavioral problems in children. Environmental Research, 158, 576–582. https://doi.org/10.1016/j.envres.2017.06.033
25. Harvard Health. (2024, April 3). Foods linked to better brainpower. https://www.health.harvard.edu/healthbeat/foods-linked-to-better-brainpower
26. Welch, A. A., Shakya-Shrestha, S., Lentjes, M. A., Wareham, N. J., & Khaw, K. (2010). Dietary intake and status of n–3 polyunsaturated fatty acids in a population of fish-eating and non-fish-eating meat-eaters, vegetarians, and vegans and the precursor-product ratio of α-linolenic acid to long-chain n–3 polyunsaturated fatty acids: results from the EPIC-Norfolk cohort. American Journal of Clinical Nutrition, 92(5), 1040–1051. https://doi.org/10.3945/ajcn.2010.29457
27. Henderson, K. (2022, November 19). Super Seeds: Why you need to eat more chia, hemp, and flax! BrainMD Blog. https://brainmd.com/blog/super-seeds-chia-hemp-and-flax/?srsltid=AfmBOorLq20YQwgVfXe0Gy-8_3GKMMF6AB6TmeBR86uRgtEZ4f9HzVnJ
28. Kiani, A., Arabameri, M., Shariatifar, N., Mehraie, A., Tooryan, F., Ghanbariasad, A., & Shahsavari, S. (2023). Analysis of polychlorinated biphenyls (PCBs) in dairy products by modified QuEChERS/GC‐QqQ‐MS/MS method: A risk assessment study. Food Science & Nutrition, 11(6), 2895–2906. https://doi.org/10.1002/fsn3.3269
29. Polychlorinated biphenyls (PCBs) | Public Health Statement | ATSDR. (n.d.). https://wwwn.cdc.gov/TSP/PHS/PHS.aspx?phsid=139&toxid=26
30. Learn about Polychlorinated Biphenyls | US EPA. (2024, October 17). US EPA. https://www.epa.gov/pcbs/learn-about-polychlorinated-biphenyls#healtheffects
31. Exposure to polychlorinated biphenyls (PCBs) in food and cancer risk: recent advances. (2006, December 1). PubMed. https://pubmed.ncbi.nlm.nih.gov/17256022
32. Abridged list ordered by nutrient content in household measure. (2018). [Report]. https://www.nal.usda.gov/sites/default/files/page-files/calcium.pdf
33. Institute of Food Technologists. How Tofu is Processed. 2016. McHugh, Tara.
34. Cholesterol and the risk of dementia. (2024, August 1). Alzheimer’s Society. https://www.alzheimers.org.uk/about-dementia/managing-the-risk-of-dementia/possible-risks-of-dementia/cholesterol
35. Alzheimer’s tied to cholesterol, abnormal nerve insulation. (2022, December 13). National Institutes of Health (NIH). https://www.nih.gov/news-events/nih-research-matters/alzheimer-s-tied-cholesterol-abnormal-nerve-insulation
36. Writer, S. (2024, November 22). Cholesterol-transporting molecule may increase Alzheimer’s risk | Harvard T.H. Chan School of Public Health. Harvard T.H. Chan School of Public Health. https://www.hsph.harvard.edu/news/hsph-in-the-news/cholesterol-transporting-molecule-may-increase-alzheimers-risk/
37. Abnormal cholesterol metabolism linked to dementia risk. (2021, July 15). National Institute on Aging. https://www.nia.nih.gov/news/abnormal-cholesterol-metabolism-linked-dementia-risk
38. Sheikhi, A., Siassi, F., Djazayery, A., Guilani, B., & Azadbakht, L. (2023). Plant and animal protein intake and its association with depression, anxiety, and stress among Iranian women. BMC Public Health, 23(1). https://doi.org/10.1186/s12889-023-15100-4
39. NHS. (2023, April 18). Fat: the facts. nhs.uk. https://www.nhs.uk/live-well/eat-well/food-types/different-fats-nutrition
40. Ruan, Y., Tang, J., Guo, X., Li, K., & Li, D. (2018). Dietary Fat Intake and Risk of Alzheimer’s Disease and Dementia: A Meta-Analysis of Cohort Studies. Current Alzheimer Research, 15(9), 869–876. https://doi.org/10.2174/1567205015666180427142350
41. Harvard Health. (2012, September 1). Protect your brain with “good” fat. https://www.health.harvard.edu/mind-and-mood/protect-your-brain-with-good-fat
42. Food and eating. (n.d.). Alzheimer’s Disease and Dementia. https://www.alz.org/help-support/caregiving/daily-care/food-eating
43. Heart Disease Facts. (2024, October 24). Heart Disease. https://www.cdc.gov/heart-disease/data-research/facts-stats/index.html
44. Unhealthy patterns of diet, exercise, and sleep linked to high risk. (2021, May 10). University of Cambridge. https://www.cam.ac.uk/research/news/unhealthy-patterns-of-diet-exercise-and-sleep-linked-to-high-risk-of-cardiovascular-disease-in
45. Dhanasekara CS, Ancona D, Cortes L, et al. Association Between Autism Spectrum Disorders and Cardiometabolic Diseases: A Systematic Review and Meta-analysis. JAMA Pediatr. 2023;177(3):248–257. doi:10.1001/jamapediatrics.2022.5629
46. Li, L., Yao, H., Zhang, L., Garcia‐Argibay, M., Du Rietz, E., Brikell, I., Solmi, M., Cortese, S., Ramos‐Quiroga, J. A., Ribasés, M., Chang, Z., & Larsson, H. (2023). Attention‐deficit/hyperactivity disorder is associated with increased risk of cardiovascular diseases: A systematic review and meta‐analysis. JCPP Advances, 3(3). https://doi.org/10.1002/jcv2.12158
47. Ldn, K. D. M. M. R. (2019b, February 27). Should I be eating more fiber? Harvard Health. https://www.health.harvard.edu/blog/should-i-be-eating-more-fiber-2019022115927
48. Reynolds, A., Mann, J., Cummings, J., Winter, N., Mete, E., & Morenga, L. T. (2019). Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. The Lancet, 393(10170), 434–445. https://doi.org/10.1016/s0140-6736(18)31809-9
49. The American Heart Association Diet and Lifestyle Recommendations https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/aha-diet-and-lifestyle-recommendations
50. ACC CardiaCast: CardioNutrition – What do the ACC dietary guidelines actually say? – American College of Cardiology. (2021, August 16). American College of Cardiology. https://www.acc.org/Latest-in-Cardiology/Articles/2021/08/16/12/10/cardiacast_cardionutrition_16aug2021-2
51. Corliss, J. (2022, December 1). Attention deficit disorder linked to higher heart disease risk. Harvard Health. https://www.health.harvard.edu/diseases-and-conditions/attention-deficit-disorder-linked-to-higher-heart-disease-risk
52. Jellinek, M. S. (n.d.). Don’t let ADHD crush Children’s Self-Esteem | MDEDGe. https://www.mdedge.com/psychiatry/article/23971/pediatrics/dont-let-adhd-crush-childrens-self-esteem
53. Gray, J., Pynn, C., Children’s Mercy Hospital, Kansas City Children’s Mercy Hospital, ADHD Specialty Clinic parent group curriculum, Pynn, C., Gray, J., Shaw, P., Eckstrand, K., Sharp, W., Blumenthal, J., Lerch, J. P., Greenstein, D. E. E. A., Rapoport, J. L., Barkley, R., & Gray, J. (2023). Pulled by the Now: Understanding ADHD in children. https://app1.unmc.edu/cne/23OL00084/pdf/04.Gray&Pynn_Breakout_Handout.pdf
Beauty & The Feast Class Citations
“Alcohol’s Effects on Health.” National Institute on Alcohol Abuse and Alcoholism (NIAAA), https://www.niaaa.nih.gov/alcohols-effects-health. Accessed 2 March 2025.
“11 ways to reduce premature skin aging.” American Academy of Dermatology, 24 February 2021, https://www.aad.org/public/everyday-care/skin-care-secrets/anti-aging/reduce-premature-aging-skin. Accessed 7 March 2025.
Eyre, David R., et al. “Analyses of lysine aldehyde cross-linking in collagen reveal that the mature cross-link histidine hydroxy lysinonorleucine is an artifact.” Journal of Biological Chemistry, vol. 294, no. 16, 2019, p. 6578, https://www.jbc.org/article/S0021-9258(20)36311-0/fulltext.
“Health benefits of dietary fiber.” PubMed, https://pubmed.ncbi.nlm.nih.gov/19335713/. Accessed 7 March 2025.
Higdon, Jane V. “Cruciferous vegetables and human cancer risk: epidemiologic evidence and mechanistic basis.” Pharmacological research, vol. 55, no. 3, 2007, pp. 224-36. PubMed, https://pubmed.ncbi.nlm.nih.gov/17317210/.
“Introduction to Pesticide Drift | US EPA.” Environmental Protection Agency (EPA), 15 July 2024, https://www.epa.gov/reducing-pesticide-drift/introduction-pesticide-drift. Accessed 2 March 2025.
Malik, V. S. “Sugar-sweetened beverages and risk of metabolic syndrome and type 2 diabetes: a meta-analysis.” Diabetes Care, vol. 33, no. 11, 2010, pp. 2477-2483. Sugar-sweetened beverages and risk of metabolic syndrome and type 2 diabetes: a meta-analysis, https://diabetesjournals.org/care/article/33/11/2477/26589/Sugar-Sweetened-Beverages-and-Risk-of-Metabolic.
“Manganese – Health Professional Fact Sheet.” NIH Office of Dietary Supplements, 29 March 2021, https://ods.od.nih.gov/factsheets/Manganese-HealthProfessional/. Accessed 7 March 2025.
Montiero. “Ultra-processed foods: what they are and how to identify them.” PubMed, 12 February 2019, https://pubmed.ncbi.nlm.nih.gov/30744710/. Accessed 2 March 2025.
Mozaffarian. “Trans fatty acids and cardiovascular disease.” PubMed, 13 April 2006, https://pubmed.ncbi.nlm.nih.gov/16611951/. Accessed 2 March 2025.
“New American Academy of Dermatology survey: increasing number of Americans at risk of skin cancer despite knowing how to protect themselves.” American Academy of Dermatology, www.aad.org/news/increasing-risk-skin-cancer.
Nguyen, H.P., and R. Katta. “Sugar Sag: Glycation and the Role of Diet in Aging Skin.” Skin Therapy Letters, vol. 20, no. 6, 2015, pp. 1-5, https://pubmed.ncbi.nlm.nih.gov/27224842/.
“Non-starchy Vegetables | ADA.” American Diabetes Association, https://diabetes.org/food-nutrition/reading-food-labels/non-starchy-vegetables. Accessed 7 March 2025.
“Nutrient density: principles and evaluation tools.” PubMed, 19 March 2014, https://pubmed.ncbi.nlm.nih.gov/24646818/. Accessed 7 March 2025.
“Protein and Amino Acids – Recommended Dietary Allowances.” NCBI, https://www.ncbi.nlm.nih.gov/books/NBK234922/. Accessed 7 March 2025.
“See how the sun damages your skin.” American Academy of Dermatology, https://www.aad.org/public/everyday-care/sun-protection/sun-damage-skin/hidden-sun-damage. Accessed 2 March 2025.
Slavin, Joanne. “Fiber and prebiotics: mechanisms and health benefits.” PubMed, 22 April 2013, https://pubmed.ncbi.nlm.nih.gov/23609775/. Accessed 7 March 2025.
“Smoking and Tobacco Use.” Centers for Disease Control, https://www.cdc.gov/tobacco/?CDC_AAref_Val=https://www.cdc.gov/tobacco/index.htm.
Stevens, Jan F. “Vitamins C and E: beneficial effects from a mechanistic perspective.” PubMed, 1 September 2011, https://pubmed.ncbi.nlm.nih.gov/21664268/. Accessed 7 March 2025.
“Vitamin A and Carotenoids – Health Professional Fact Sheet.” NIH Office of Dietary Supplements, 15 December 2023, https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/. Accessed 7 March 2025.
“Vitamin B12 – Consumer.” NIH Office of Dietary Supplements, 15 December 2023, https://ods.od.nih.gov/factsheets/VitaminB12-Consumer/. Accessed 7 March 2025.
“Vitamin C and Skin Health | Linus Pauling Institute | Oregon State University.” Linus Pauling Institute, https://lpi.oregonstate.edu/mic/health-disease/skin-health/vitamin-C. Accessed 7 March 2025.
Get Focused Class Citations
Step 1: Eat Brain Boosters
Alderman H., Behrman J.R., Glewwe P., Fernald L., Walker S. Evidence of Impact of Interventions on Growth and Development during Early and Middle Childhood. In: Bundy D.A.P., de Silva N., Horton S., Jamison D.T., Patton G.C., editors. Disease Control Priorities, Third Edition (Volume 8): Child and Adolescent Health and Development. Volume 8. The World Bank; Washington, DC, USA: 2017. pp. 79–98
Gabbianelli R., Damiani E. Epigenetics and Neurodegeneration: Role of Early-Life Nutrition. J. Nutr. Biochem. 2018;57:1–13. doi: 10.1016/j.jnutbio.2018.01.014
Morrison K.E., Rodgers A.B., Morgan C.P., Bale T.L. Epigenetic Mechanisms in Pubertal Brain Maturation. Neuroscience. 2014;264:17–24. doi: 10.1016/j.neuroscience.2013.11.014
Selemon L.D. A Role for Synaptic Plasticity in the Adolescent Development of Executive Function. Transl. Psychiatry. 2013;3:e238. doi: 10.1038/tp.2013.7
Julvez J, Gignac F, Fernández-Barrés S, Romaguera D, Sala-Vila A, Ranzani OT, Persavento C, Delgado A, Carol A, Torrent J, Gonzalez J, Roso E, Barrera-Gómez J, López-Vicente M, Garcia-Esteban R, Boucher O, Forns J, Burgaleta M, Sebastián N, Canals J, Arija V, Basagaña X, Ros E, Vendrell J, Salas-Salvadó J, Sunyer J. Walnuts. Long-Chain Polyunsaturated Fatty Acids, and Adolescent Brain Development: Protocol for the Walnuts Smart Snack Dietary Intervention Trial. Front Pediatr. 2021 Jun 8;9:593847. doi: 10.3389/fped.2021.593847. PMID: 34169045; PMCID: PMC8217431. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8217431/
The NDD Book: How Nutrition deficit disorder affects your child’s learning, behavior and health and what you can do about it. Dr. William Sears 2009. https://www.askdrsears.com/topics/feeding-eating/family-nutrition/ndd/
Nishi SK, Sala-Vila A, Julvez J, Sabaté J, Ros E. Impact of Nut Consumption on Cognition across the Lifespan. Nutrients. 2023 Feb 16;15(4):1000. doi: 10.3390/nu15041000. PMID: 36839359; PMCID: PMC9965316.
Whyte AR, Schafer G, Williams CM. Cognitive effects following acute wild blueberry supplementation in 7- to 10-year-old children. Eur J Nutr. 2016 Sep;55(6):2151-62. doi: 10.1007/s00394-015-1029-4. Epub 2015 Oct 5. PMID: 26437830.
Kalt W, Cassidy A, Howard LR, Krikorian R, Stull AJ, Tremblay F, Zamora-Ros R. Recent Research on the Health Benefits of Blueberries and Their Anthocyanins. Adv Nutr. 2020 Mar 1;11(2):224-236. doi: 10.1093/advances/nmz065. PMID: 31329250; PMCID: PMC7442370. Alzheimer’s Society. Omega-3s and Dementia. https://www.health.harvard.edu/healthbeat/foods-linked-to-better-brainpower
Harvard Health Publishing. Omega-3s and Dementia. 2024. https://www.health.harvard.edu/healthbeat/foods-linked-to-better-brainpower
Office of Environmental Health Hazard Assessment for state of California. Fish, ecotoxicology and water. Benefits and risks of eating fish. https://oehha.ca.gov/fish/benefits-risks#:~:text=While%20eating%20fish%20has%20nutritional,the%20brain%20and%20nervous%20system.
Power Foods for the Brain, Dr. Neal Barnard. 2012.
Harvard Health Publishing. Foods Linked to Better Brainpower. 2021. https://www.health.harvard.edu/healthbeat/foods-linked-to-better-brainpower
The Ohio State University Medical Center. Boost Your Brain Power With the Right Nutrition. https://wexnermedical.osu.edu/blog/boost-your-brain-power-with-the-right-nutrition
Satrazemis, E. 2021. What Are Refined Carbs and Are They Bad for Your Health?https://www.trifectanutrition.com/blog/what-are-refined-carbs-and-are-they-bad-for-your-health
Step 2: Improve the Brain-Gut Connection
Bulsiewicz, Will. 2020. Fiber-Fueled. The plant-based gut health program for losing weight, restoring your health, and optimizing your microbiome.
Barnard, Neal. 2008. The Cancer Survivor’s Guide. Foods that help you fight back.
Harvard Health Publishing. The Gut-Brain Connection. 2023. https://www.health.harvard.edu/diseases-and-conditions/the-gut-brain-connection
John Hopkins Medicine. The Brain-Gut Connection. https://www.hopkinsmedicine.org/health/wellness-and-prevention/the-brain-gut-connection
Appleton J. The Gut-Brain Axis: Influence of Microbiota on Mood and Mental Health. Integr Med (Encinitas). 2018 Aug;17(4):28-32. PMID: 31043907; PMCID: PMC6469458.
Noble EE, Hsu TM, Kanoski SE. Gut to brain dysbiosis: Mechanisms linking Western diet consumption, the microbiome, and cognitive impairment. Front Behav Neurosci. 2017;11-19
Cleveland Clinic. How Much Fiber Do Children Need? 2020. https://health.clevelandclinic.org/figuring-dietary-fiber-child-need/
Harvard Health Publishing. Should I Eat More Fiber? McManus K., MS, RD, LDN. 2019.
https://www.health.harvard.edu/blog/should-i-be-eating-more-fiber-2019022115927
Step 3: Avoid Brain Busters
The NDD Book: How Nutrition deficit disorder affects your child’s learning, behavior and health and what you can do about it. Dr. William Sears 2009. https://www.askdrsears.com/topics/feeding-eating/family-nutrition/ndd/
Benenden Health UK. Seven Ways Sugar is Affecting Your Mental Performance. https://www.benenden.co.uk/be-healthy/nutrition/seven-ways-sugar-is-affecting-your-mental-performance
Columbia University. Caffeine and Kids. Buchholz, D. MD. 2022. https://www.cuimc.columbia.edu/news/caffeine-and-kids
Zimmerman B, Kundu P, Rooney WD, Raber J. The Effect of High Fat Diet on Cerebrovascular Health and Pathology: A Species Comparative Review. Molecules. 2021 Jun 4;26(11):3406. doi: 10.3390/molecules26113406. PMID: 34199898; PMCID: PMC8200075.
Harvard T.H. Chan. Ultra-processed foods lead to poorer brain health. 2023. https://www.hsph.harvard.edu/news/hsph-in-the-news/ultra-processed-foods-poorer-brain-health/
Mayo Clinic. Trans fat is double trouble for heart health. 2022. https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/trans-fat/art-20046114
National Library of Medicine. Food Science & Nutrition. 2023 Jun; 11(6): 2895–2906.
Agency for Toxic Substances and Disease Registry. Public Health Statement for PCBs. 2014.
https://wwwn.cdc.gov/TSP/PHS/PHS.aspx?phsid=139&toxid=26
United States Environmental Protection Agency. Polychlorinated Biphenyls (PCBs).
https://www.epa.gov/pcbs/learn-about-polychlorinated-biphenyls#healtheffects
Mayo Clinic Health System. Want to ease chronic inflammation? Start with your grocery list. 2021. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/want-to-ease-chronic-inflammation
MD Linx. 5 FDA-approved food additives with brain-damaging effects. Sammy, M. February 7, 2020. https://www.mdlinx.com/article/5-fda-approved-food-additives-with-brain-damaging-effects/1CKUPqKCuQ2egrCNx38hyz
CNBC. Make It. Harvard nutritionist: 4 toxic food ingredients that ‘actually make you hungrier’ and ‘hijack the brain’—eat this instead. Shah, A. June 2, 2023. https://www.cnbc.com/2023/06/02/harvard-nutritionist-food-additives-that-make-you-hungrier-and-hijack-the-brain-what-to-eat-instead.html
Dr. Sears Wellness Institute. Excitotoxins in Your Food. https://www.drsearswellnessinstitute.org/blog/excitotoxins/
Step 4: Get Better Sleep
Sleep Foundation. Best temperature for sleep. Pacheco, D. & Rosen, Dr. David. 2024. https://www.sleepfoundation.org/bedroom-environment/best-temperature-for-sleep
Healthychildren.org. Healthy Sleep Habits: How Many Hours Does Your Child Need? American Academy of Pediatrics. 2020. https://www.healthychildren.org/English/healthy-living/sleep/Pages/healthy-sleep-habits-how-many-hours-does-your-child-need.aspx?_ga=2.120076619.2116219738.1628792704-1220047680.1628792704&_gl=1*vpjngr*_ga*MTIyMDA0NzY4MC4xNjI4NzkyNzA0*_ga_FD9D3XZVQQ*MTYyODc5MjcxMC4xLjAuMTYyODc5MjcxMy4w&gclid=Cj0KCQjw_5unBhCMARIsACZyzS0cIgiOitsYxq_F0sYQ3__BR1zeY-DOGVhnkK66xid7Pwk5ka9jUgoaAtI7EALw_wcB
Additional Resources:
Association Between Autism Spectrum Disorders and Cardiometabolic Diseases. A Systematic Review and Meta-analysis. Chathurika S. Dhanasekara, MD, MS, PhD1,2; Dominic Ancona, M-PAS1; Leticia Cortes, M-PAS1; et al
https://jamanetwork.com/journals/jamapediatrics/fullarticle/2800779
NeuroscienceNews.com. An association between autism in children and cardiometabolic diseases. Cisneros, S. 2023. https://neurosciencenews.com/asd-cardiometabolic-disease-22758
Healthine. Autism May Increase the Risk of Diabetes, Heart Disease. Hicks, T. 2023. https://www.healthline.com/health-news/autism-may-increase-the-risk-of-diabetes-heart-disease#Other-factors-in-autism-risks
Li L, Chang Z, Sun J, Garcia-Argibay M, Du Rietz E, Dobrosavljevic M, Brikell I, Jernberg T, Solmi M, Cortese S, Larsson H. Attention-deficit/hyperactivity disorder as a risk factor for cardiovascular diseases: a nationwide population-based cohort study. World Psychiatry. 2022 Oct;21(3):452-459. doi: 10.1002/wps.21020. PMID: 36073682; PMCID: PMC9453905. https://pubmed.ncbi.nlm.nih.gov/36073682/
Harvard Health Publishing. Attention Deficit Disorder Linked to Higher Heart Disease Risk. Corliss, J. 2022. https://www.health.harvard.edu/diseases-and-conditions/attention-deficit-disorder-linked-to-higher-heart-disease-risk
Psychology Today. ADHD and Its Impact on Longevity. Bertin, Mark, MD. 2018.
https://www.psychologytoday.com/us/blog/child-development-central/201811/adhd-and-its-impact-longevity
AJMC. Psychologist Barkley Says Life Expectancy Slashed in Worst Cases for Those With ADHD. Inserro, A. 2018. https://www.ajmc.com/view/psychologist-barkley-says-life-expectancy-slashed-in-worst-cases-for-those-with-adhd
Ai Y, Zhao J, Liu H, Li J, Zhu T. The relationship between diabetes mellitus and attention deficit hyperactivity disorder: A systematic review and meta-analysis. Front Pediatr. 2022 Sep 29;10:936813. doi: 10.3389/fped.2022.936813. PMID: 36245747; PMCID: PMC9560781. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9560781/
Also referenced all Sleep Better, Stress Less Citations below
Revamp Your Kitchen with Healthy Meal Preps Class Citations
Buckingham, Cheyenne. The Fattiest Meals in America. Eat This, Not That. 2019. https://www.eatthis.com/fattiest-restaurant-meals/
Oaklander, Mandy. Your Meal Has Six Times More Salt Than You Think. Time. 2017. https://time.com/4746932/sodium-salt-fast-food/
Answers By Heart. Why Should I Limit Sodium? American Diabetes Association. 2021.
https://www.heart.org/-/media/files/health-topics/answers-by-heart/why-should-i-limit-sodium.pdf
100 Years. Sodium. American Heart Association. Healthy For Good. 2022. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium#.Wp1zPWrwbcs
American Heart Association. 75% of Americans Want Less Sodium in Processed and Restaurant Foods Infographic. 2014. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/75-of-americans-want-less-sodium-in-processed-and-restaurant-foods
Bulsiewicz, Will. 2020. Fiber-Fueled. The plant-based gut health program for losing weight, restoring your health, and optimizing your microbiome.
Ozawa M, Shipley M, Kivimaki M, Singh-Manoux A, Brunner E. Dietary pattern, inflammation and cognitive decline: The Whitehall II prospective cohort study. Clin Nutr. 2017 Apr;36(2):506-512. doi: 10.1016/j.clnu.2016.01.013. Epub 2016 Jan 29. https://pubmed.ncbi.nlm.nih.gov/26874911/
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Gloria N, Soares N, Brand C, Oliveira F, Borojevic R, Teodoro A. Lycopene and beta-carotene induce cell-cycle arrest and apoptosis in human breast cancer cell lines. Anticancer Res. 2014 Mar;34(3):1377-86. https://pubmed.ncbi.nlm.nih.gov/24596385/
Five Nutritious Essentials To Reduce Breast Cancer Risk. Physicians Committee for Responsible Medicine. 2020. https://www.pcrm.org/news/blog/five-nutritious-essentials-reduce-breast-cancer-risk.
How Beta-Carotene Battles Cancer: Orange Is the New Pink! Physicians Committee for Responsible Medicine. 2019. https://www.pcrm.org/news/exam-room-podcast/how-beta-carotene-battles-cancer-orange-new-pink
Tomatoes, Other Foods Containing Lycopene May Protect Against Prostate Cancer, Study Finds. American Institute for Cancer Research. 2016. https://www.aicr.org/news/tomatoes-other-foods-containing-lycopene-may-protect-against-prostate-cancer-study-finds/
Canned and Cooked Tomatoes Protect Against Prostate Cancer. Physicians Committee for Responsible Medicine. 2020. https://www.pcrm.org/news/health-nutrition/canned-and-cooked-tomatoes-protect-against-prostate-cancer
The Nutrition Source. Vitamin E. Harvard School of Public Health. 2023. https://www.hsph.harvard.edu/nutritionsource/vitamin-e/
Power Foods for the Brain, Dr. Neal Barnard. 2012.
Fridge Love, Kristen Hong. 2022.
Sleep Better, Stress Less Class Citations
How Does Sleep Affect Our Health?
Ref: A, B, C, D, E, F, G, H, I, J, K
A. de Vries H, Kamphuis W, van der Schans C, Sanderman R, Oldenhuis H. Trends in Daily Heart Rate Variability Fluctuations Are Associated with Longitudinal Changes in Stress and Somatisation in Police Officers. Healthcare. 2022; 10(1):144. https://doi.org/10.3390/healthcare10010144
B. Feldman JM, Lee EM. Serotonin content of foods: effect on urinary excretion of 5-hydroxyindoleacetic acid. American Journal of Clinical Nutrition. http://ajcn.nutrition.org/content/42/4/639.full.pdf
C. Institute of Medicine (US) Committee on Sleep Medicine and Research; Colten HR, Altevogt BM, editors. Sleep Disorders and Sleep Deprivation: An Unmet Public Health Problem. Washington (DC): National Academies Press (US); 2006. 2, Sleep Physiology. https://www.ncbi.nlm.nih.gov/books/NBK19956/
D. Mayer, Karman, RD, LDN. 2019. Eat to Sleep. What to Eat and When to Eat It.
E. Nutrition and Sleep. The Sleep Foundation.
F. Osamu Tochikubo, Akihiko Ikeda, Eiji Miyajima and Maseo Ishii. American Heart Association Journal. 1996. Effects of insufficient sleep on blood pressure monitored by new biomedical recorder. https://www.ahajournals.org/doi/full/10.1161/01.hyp.27.6.1318
G. Barnard, Neal. 2015. Power Foods for the Brain.
H. Short sleep may be tied to cold or infection risk. https://www.reuters.com/article/us-health-sleep-colds/short-sleep-may-be-tied-to-cold-or-infection-risk-idUSKCN0X81V7
I. Spiegel, K., Tasali, E., Penev, P., & Van Cauter, E. (2004). Brief communication: Sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite. Annals of internal medicine, 141(11), 846–850 http://annals.org/article.aspx?doi=10.7326/0003-4819-141-11-200412070-00008
J. St-Onge, M. P., McReynolds, A., Trivedi, Z. B., Roberts, A. L., Sy, M., & Hirsch, J. (2012). Sleep restriction leads to increased activation of brain regions sensitive to food stimuli. The American journal of clinical nutrition, 95(4), 818–824. https://pubmed.ncbi.nlm.nih.gov/22357722/
K. Van Dongen HP, Maislin G, Mullington JM, Dinges DF. 2003. The cumulative cost of additional wakefulness: dose-response effects on neurobehavioral functions and sleep physiology from chronic sleep restriction and total sleep deprivation. Sleep. 2003. https://pubmed.ncbi.nlm.nih.gov/12683469/)
The Sleep Cycle
REF: D, L
L. Altini M, Kinnunen H. The Promise of Sleep: A Multi-Sensor Approach for Accurate Sleep Stage Detection Using the Oura Ring. Sensors. 2021; 21(13):4302. https://doi.org/10.3390/s21134302
The Sleep Process
REF: C, D, E, M
M. REM Sleep Depotentiates Amygdala Activity to Previous Emotional Experiences. Els van der Helm, Yao Justin, Dutt Shubir, Rao Vikram, Saletin Jared, Walker Matthew. November 23, 2011. https://www.cell.com/current-biology/fulltext/S0960-9822(11)01248-6?_return
American Academy of Sleep Medicine. “Awakening During REM Sleep Results in Negative Mood and Self-Appraisal” June 10, 2009. https://aasm.org/awakening-during-rem-sleep-results-in-negative-mood-and-self-appraisal/
REM Sleep Depotentiates Amygdala Activity to Previous Emotional Experiences. 50 Current Biology. A Cell Press Journal. Volume 21, Issue 23. P2029-2032, DECEMBER 06, 2011. https://www.cell.com/current-biology/fulltext/S0960-9822(11)01248-6?_return
How the Body Uses Nutrients & Hormones
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N. Greger, Michael MD. 2014. Foods with natural melatonin.
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O.Melatonin.
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WHAT TO EAT TO IMPROVE SLEEP
Step 1:
Ref: G, P, Q, R, S
P. Ikonte, C. J., Mun, J. G., Reider, C. A., Grant, R. W., & Mitmesser, S. H. (2019). Micronutrient Inadequacy in Short Sleep: Analysis of the NHANES 2005-2016. Nutrients, 11(10), 2335. https://pubmed.ncbi.nlm.nih.gov/31581561/
Q. United States Department of Agriculture (USAD), National Agriculture Library. (n.d.). Macronutrients., Retrieved October 21, 2020, from https://www.nal.usda.gov/fnic/macronutrients
R. MedlinePlus: National Library of Medicine (US). (2015, April 2). Vitamins., Retrieved October 21, 2020, from https://medlineplus.gov/vitamins.html
S. MedlinePlus: National Library of Medicine (US). (2015, April 2). Minerals., Retrieved October 21, 2020, from https://medlineplus.gov/minerals.html
Step 2:
Ref: G, T, U
T. Greger, Michael MD. 2014. Foods with natural melatonin. http://nutritionfacts.org/2014/04/03/foods-with-natural-melatonin/
U. Lin HH, Tsai PS, Fang SC, Liu JF. Effect of kiwifruit consumption on sleep quality in adults with sleep problems. Asia Pac J Clin Nutr. 2011;20(2):169-74. PMID: 21669584. https://pubmed.ncbi.nlm.nih.gov/21669584/
Step 3:
Ref. D, S
Step 4:
Ref: V, W, X, Y, Z
V. Bulsiewicz, Will. 2020. Fiber-Fueled. The plant-based gut health program for losing weight, restoring your health, and optimizing your microbiome.
W. Crispim CA, Zimberg IZ, dos Reis BG, Diniz RM, Tufik S, de Mello MT. Relationship between food intake and sleep pattern in healthy individuals. J Clin Sleep Med. 2011 Dec 15;7(6):659-64. doi: 10.5664/jcsm.1476. PMID: 22171206; PMCID: PMC3227713.
X. Institute of Medicine (US) Committee on Sleep Medicine and Research; Colten HR, Altevogt BM, editors. Sleep Disorders and Sleep Deprivation: An Unmet Public Health Problem. Washington (DC): National Academies Press (US); 2006. 2, Sleep Physiology. https://www.ncbi.nlm.nih.gov/books/NBK19956/
Y. Liang, H., Beydoun, H. A., Hossain, S., Maldonado, A., Zonderman, A. B., Fanelli-Kuczmarski, M. T., & Beydoun, M. A. (2020). Dietary Approaches to Stop Hypertension (DASH) Score and Its Association with Sleep Quality in a National Survey of Middle-Aged and Older Men and Women. Nutrients, 12(5), 1510.
Z. Zhao M, Tuo H, Wang S, Zhao L. The Effects of Dietary Nutrition on Sleep and Sleep Disorders. Mediators Inflamm. 2020 Jun 25;2020:3142874. doi: 10.1155/2020/3142874. PMID: 32684833; PMCID: PMC7334763. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7334763/
AA. https://ouraring.com/blog/how-caffeine-impacts-sleep/
AB. https://ouraring.com/blog/late-night-eating-sleep/
AC. Peckham, T. 2024. People On Plant-Based Diets Sleep Up to 48 More Minutes Per Night. https://www.sleepfoundation.org/sleep-news/people-on-plant-based-diets-sleep-up-to-48-more-minutes-per-night.