NO. OF CREDITS:
6 QUARTER CREDITS
[semester equivalent = 4.00 credits]
|WA CLOCK HRS:
Did you know that current research shows that certain foods like dark chocolate, pumpkin seeds, and avocados are conducive to alleviating depression, anxiety, and worry? According to the National Institute of Mental Health, anxiety disorders are the most common mental illness in the United States. It is estimated that 18% of the population struggle with anxiety and depression. The course text by Dr. Drew Ramsey, Eat to Beat Depression and Anxiety, aids us in establishing a path toward enhanced mental health through food. You will discover how nutrient-dense foods, such as essential fatty acids found in wild-type seafood, can help you manage symptoms of both anxiety and depression and nourish your brain. This course is packed with noteworthy science, actionable nutritional recommendations, and delicious brain-healthy recipes, along with a go-to guide to help you optimize your mental health with food. You will also learn how to implement healthy eating tools, get help with grocery shopping, and stock your kitchen. Join me and explore the positive impact of this course on your road to a healthier, happier lifestyle by diminishing anxiety and depression.
This course is appropriate for teachers K-12, counselors, and school administrators.
LEARNING OUTCOMES: Upon completion of this course, participants will have:
Completion of all specified assignments is required for issuance of hours or credit. The Heritage Institute does not award partial credit.
Completing the basic assignments (Section A. Information Acquisition) for this course automatically earns participant’s their choice of CEUs (Continuing Education Units), or Washington State Clock Hours or Oregon PDUs. The Heritage Institute offers CEUs and is an approved provider of Washington State Clock Hours and Oregon PDUs.
UNIVERSITY QUARTER CREDIT INFORMATION
REQUIREMENTS FOR UNIVERSITY QUARTER CREDIT
Continuing Education Quarter credits are awarded by Antioch University Seattle (AUS). AUS requires 75% or better for credit at the 400 level and 85% or better to issue credit at the 500 level. These criteria refer both to the amount and quality of work submitted.
CREDIT/NO CREDIT (No Letter Grades or Numeric Equivalents on Transcripts)
Antioch University Seattle (AUS) Continuing Education Quarter credit is offered on a Credit/No Credit basis; neither letter grades nor numeric equivalents are on a transcript. 400 level credit is equal to a "C" or better, 500 level credit is equal to a "B" or better. This information is on the back of the transcript.
AUS Continuing Education quarter credits may or may not be accepted into degree programs. Prior to registering determine with your district personnel, department head or state education office the acceptability of these credits for your purpose.
ADDITIONAL COURSE INFORMATION
Eat to Beat Depression and Anxiety: Nourish Your Way to Better Mental Health in Six Weeks, by Drew Ramsey, MD, 2021. ISBN: 978-0-06-303171-5
The cost of the book is approximately used from $17.
None. All reading is online.
No additional materials are required.
ASSIGNMENTS REQUIRED FOR HOURS OR UNIVERSITY QUARTER CREDIT
A. INFORMATION ACQUISITION
Assignments done in a course forum will show responses from all educators active in the course. Feel free to read and respond to others comments.
Assignment #1: My Wellness Journey
In 400-500 words, write about your professional situation, your reasons for taking this course, and what you hope to take away. In addition, write a brief history of experiences in which you experienced anxiety, extreme stress, or depression, especially during the Pandemic. Feel free to respond to any other posting from educators who are also taking this course
Watch the following video as an introduction to your studies:
Assignment #2: The New Science Behind Healthy Eating
Read Chapter One in your text, Eat to Beat Depression, pgs. 3-17.
Focus on the definitions of anxiety and depression.
Be able to highlight the foods that have the most brain-boosting nutrients.
Take the Brain Food Quiz
Brain Food Quiz | Dr. Drew Ramsey MD
Read the following article: COVID and Eating Healthy
Coronavirus in Context: Tips to Eat Healthier During the Pandemic (webmd.com)
Watch the following video to support your reading: Difference Between Anxiety and Depression
Respond in a 250+ word discussion on the differences between anxiety and depression and how it has affected you during COVID. Also, discuss your results on the brain quiz and the goals you have set for eating healthier.
Assignment #3: The 12 Nutrients: Building Blocks of the Brain
Read Chapter Two in your text, Eat to Beat Depression, pgs. 19-53. This reading will help you understand how our food sources have changed how we nourish our bodies. The startling research shows that we are eating a huge amount of chemicals and preservatives. New studies show that key nutrients support our brain development and overall health.
Watch the following videos:
Create a chart showing each of the following:
Assignment #4: Neuroplasticity & New Brain Cells
Read Chapter Three in your text, Eat to Beat Depression, pgs. 55-76.
View the following videos:
Create a mind map that includes five branches. After you have completed your mind map, share the new goals you want to set for yourself in each of the five areas based on your learning. Be sure to include the most powerful learning for you from this section.
Assignment #5: Optimize Your Gut Health
Read Chapter Four in your text, Eat to Beat Depression, pgs. 77-94
Read the article:
A New Study on Fermented Foods and the Microbiome - Drew Ramsey MD
Watch the following videos:
In 400-500+ words, discuss your new knowledge about microbiomes, including how good bugs can lead to a healthier brain.
Assignment #6: Best Foods for Anxiety and Depression
Read Chapter Five in your text, Eat to Beat Depression, pgs. 95-116.
Read the following article to support your reading:
View the following video: Your Brain on Fruit and Veggies
Create an infographic based on best foods to feed your brain while alleviating symptoms of anxiety and depression.
Assignment #7: Challenges Facing the Modern Eater
Read Chapter Six in your text, Eat to Beat Depression, pgs. 117-138.
Read the following article to support the learning in your text:
In 500+ words, discuss the modern eater's challenges, particularly those that are most relevant for you.
It is also important for you to include and consider some of the challenges you will face as you incorporate more brain-healthy foods into your diet.
Assignment #8: Healing Yourself
Read Chapter Seven in your text, Eat to Beat Depression, pgs. 139-152.
Read the article:
Use a digital tool such as Google Slides, Prezi, YouTube, or Glogster to create your top 10 list for change. Include your dietary patterns, your difficulties, your new goals, and what brought you to this course in the first place.
Assignment #9: Getting Ready for Healthy Eating
Read Chapter Eight in your text, Eat to Beat Depression, pgs. 153-172.
Creating the Ultimate Workspace
Read the following:
Take Time to Stock Your Kitchen or Make Swaps in the Kitchen – Start with easy swaps and switches. Don’t try to do everything at once.
Dr. Drew addresses the fact that shopping and tackling the kitchen might be too much. You can get healthy food from your favorite take-out. Order more fish or veggies. Try to get spinach added. Add a spicy side. Use what you have learned about the AFS and food categories to guide you.
Check out this article: Healthy Eating for People Who Hate Cooking (lifehacker.com)
Take on ONE (1) of the challenges, journal your experience, and then write up your observations. You could choose to focus on:
Here is a video to help you. You can create your own video with comments and send it to the instructor if you would like.
Lists ideas for those who struggle to cook but want to make this commitment. Be sure to use your prior learning on AFS foods.
ADDITIONAL ASSIGNMENTS REQUIRED FOR UNIVERSITY QUARTER CREDIT
B. LEARNING APPLICATION
In this section you will apply your learning to your professional situation. This course assumes that most participants are classroom teachers who have access to students. If you do not have a classroom available to you, please contact the instructor for course modifications. Assignments done in a course forum will show responses from all educators active in the course. Feel free to read and respond to others comments.
Assignment #10: Journal
Take the time to create a food journal like the one in your reading before you start to come up with a set of SMART goals that are measurable, specific, achievable, realistic, and timely. What goals can you set up for each week that will help you score small wins leading to your success?
Send to your instructor when complete, along with your feelings about tracking your food choices, whether you will continue, and how journaling could be a positive influence in your struggle with anxiety.
Assignment #11: Lesson
Create a lesson for kids on neuroplasticity and how what we eat changes our brain.
Take one of the classroom application assignments from this course (it can be your own work or something you found interesting on a site) and try the lesson in your classroom.
Note: If you are taking this course in the summer or are not currently teaching in the classroom, you can create two samples that would be useful to share with students.
Assignment #12: Swaps or Switches
Share with one other person and mentor them through healthy choices to lessen anxiety and stress through swaps or switches. You may also want to talk to them about the difficulty of navigating what to eat and what is healthy, and this allows you to discuss the key players for a healthy brain.
If they will allow you to mentor them, how will you connect, support.
Assignment #13: (500 Level ONLY) Prep Day
Research the idea of Batch Cooking. Instituting Batch Cooking will take a couple of hours in the kitchen on Sunday afternoon but will allow you to have meals for lunch and dinner for 2-3 more days. Don’t forget to put away portions for lunch and easy reheating for dinner. This will be a fundamental part of your healthy eating plan once you find those recipes and practice so that it becomes a habit.
Create a beginner plan for using Batch Cooking
Sources to get you started.
Assignment #14: (500 Level ONLY) Presentation
Complete the following:
Professional Development Presentation prepare a PowerPoint, Keynote or video presentation that you can show to staff or parents that demonstrates healthy eating for mental wellness in kids/teens.
Research Paper. Choose from one of the following topics. Choose at least three studies to five studies for each subject.
Write a summary of each of the studies and determine the importance in your own life.
Create an Assignment Another assignment of your own design with the instructor’s prior approval.
C. INTEGRATION PAPER
Assignment #15: (Required for 400 and 500 Level)
SELF REFLECTION & INTEGRATION PAPER
(Please do not write this paper until you've completed all of your other assignments)
Write a 350-500 word Integration Paper answering these 5 questions:
INSTRUCTOR COMMENTS ON YOUR WORK:
Please indicate by email to the instructor if you would like to receive comments on your assignments.
QUALIFICATIONS FOR TEACHING THIS COURSE:
Brenda McKinney, CEO of Vancouver, WA based BrainVolution, is a developer and dynamic facilitator of workshops that teach practical thinking and learning tools for raising student achievement with the brain in mind. She has trained educators throughout the Pacific Northwest and is a popular presenter because of her ability to motivate, make things fun, and teach practical techniques for the classroom that can be used immediately. Brenda continues to read hundreds of books and articles on the subject of neuroscience and searches for the answer to success for every student. Her work with at-risk students and those with reading problems have made her a popular speaker at the state, regional and national level.
Brenda is able to synthesize the new research and continues to address the role of how to use the latest findings to create high achievement classroom. She brings 30+ years of experience at the elementary, middle school, high school and university level as a mentor teacher, consultant, motivational speaker, university instructor, and reading specialist. Brenda has her Master’s in Education from Washington State University and is nationally certified in Brain Based Learning through the renowned Jensen Corporation, led by Eric Jensen, a noted international spokesperson for neuroscience and education.
Brenda will inspire and motivate you with her energy, enthusiasm and knowledge. Her wisdom, techniques, and brain based approach to education will inspire you and challenge you to meet the demands of this ever changing world.
FOOD FOR MENTAL HEALTH: What You Should Know
Kaplan, Bonnie J. PhD. and Julia J J. Rucklidge, PhD. 2021. The Better Brain: Overcome Anxiety, Combat Depression, and Reduce AD/HD and Stress with Nutrition. New York: Houghton Mifflin Harcourt.
Mayer, Emeran. 2018. The Mind-Gut Connection: How the Hidden Conversation Within Our Bodies Impacts Our Mood, Our Choices, and Our Overall Health. New York: Harper Collins.
Naidoo, Uma. 2020. This Is Your Brain on Food: An Indispensable Guide to the Surprising Foods that Fight Depression, Anxiety, PTSD, OCD, ADHD, and More. New York: Little, Brown, Spark.
Pawloski, Jason, MS, RDN. 2021. Food for Thought: Understanding the Impact of Diet and Lifestyle on Mental Health.
Ramsey, Drew, MD. 2016. Eat Complete: The 21 Nutrients That Fuel Brainpower, Boost Weight Loss, and Transform Your Health. Harper Wave.
Babb, Michelle. MS, RS, CD. 2016. Anti-Inflammatory Eating for a Happy, Healthy Brain: 75 Recipes for Alleviating Depression, Anxiety, and Memory Loss. Sasquatch Books.
ISBN: 978-1- 63217-055-2
Hayes, Debby. 2022 Edition. MIND Diet Cookbook: 365 Days of Quick & Easy Recipes to Boost Your Brain Health | Beginners Edition with 28-Day Meal Plan.