IT’S ALL ABOUT THE FOOD
AUGUST 2010
Chew Your Rope
Eat Well, Lose Weight, Be Healthy
AUGUST 2010
Chew Your Rope
Eat Well, Lose Weight, Be Healthy
THE FOOD-MOOD CONNECTION
About 6 months ago I started really tracking the foods that l was eating and how they affected my body, my brain function, and my mood. I used to be the sleepy type after lunch. From 1-3 pm every afternoon I could take a good nap on the couch.
Each of us is a science experiment. We are all unique and are affected in different ways by all the things that we eat and do. Some people can eat junk food and it never seems to affect them. Some never exercise but they appear to be in good shape. For most of us, what we eat matters. When we really start to pay attention we realize that the connection between what we eat and how we feel, look, and think is huge. Do you feel groggy and lazy after lunch? Do you snap or feel irritable with your coworkers or family when you haven’t eaten in a while? Food changes your mood.
Look at caffeine and alcohol. They are the ultimate mood changers. The typical person eats a diet that is high in sugar and processed food and that leaves them in a bad mood. Julia Ross, author of The Mood Cure states that “junk moods come from junk foods”. All those foods that are so easily accessible – French fries, chips, candy bars and ice cream are loaded with salt and sugar and preservatives. Some can make you feel high for a while, but then you drop like a brick as your blood sugar plummets. Ever notice how you crave different foods at different times? When we are down, we soothe ourselves with a bowl of chicken soup – comfort food. We crave protein when we are looking to be focused. We crave food that enhances romance, like spicy food, avocados, chocolate, and chilies when we are on a date.
Neurotransmitters are the chemical messengers that relay thoughts and actions to the brain. Serotonin can make us feel relaxed. Dopamine makes us feel stimulated. When we eat, food breaks down in our digestive track and creates changes in our system that send messages to our brain via these neurotransmitters. Pasta releases serotonin and thus we feel relaxed after a spaghetti dinner. Eat too much pasta and chances are you will be dozing on the couch. Eating protein releases dopamine and nor-epinephrine in the brain and helps us to be alert. Too much protein and we get short tempered and irritable.
When you eat fruits, starchy vegetables, and whole grains throughout the day, you keep your body fueled and your blood sugar level on an even keel. You also are getting vitamins, minerals, antioxidants and phytonutrients. Combining carbohydrates and proteins enhances the availability of serotonin in your brain. Serotonin is a neurotransmitter said to have a calming effect and to play a role in sleep.
So if you're wondering just how food affects you, keep a food journal for a week or two. Write down what you eat, how you feel, your stress level and how your body feels after the meal. This is the first step that I take with each of my clients. It is very illuminating for them to see, what they are eating and how it affects their everyday lives. Once you see what you normally eat and how it affects you then, start to add in foods that will give you more energy, help you to lose weight, and look better. This will keep your moods on an even keel and keep you alert and awake throughout the day.
About 6 months ago I started really tracking the foods that l was eating and how they affected my body, my brain function, and my mood. I used to be the sleepy type after lunch. From 1-3 pm every afternoon I could take a good nap on the couch.
Each of us is a science experiment. We are all unique and are affected in different ways by all the things that we eat and do. Some people can eat junk food and it never seems to affect them. Some never exercise but they appear to be in good shape. For most of us, what we eat matters. When we really start to pay attention we realize that the connection between what we eat and how we feel, look, and think is huge. Do you feel groggy and lazy after lunch? Do you snap or feel irritable with your coworkers or family when you haven’t eaten in a while? Food changes your mood.
Look at caffeine and alcohol. They are the ultimate mood changers. The typical person eats a diet that is high in sugar and processed food and that leaves them in a bad mood. Julia Ross, author of The Mood Cure states that “junk moods come from junk foods”. All those foods that are so easily accessible – French fries, chips, candy bars and ice cream are loaded with salt and sugar and preservatives. Some can make you feel high for a while, but then you drop like a brick as your blood sugar plummets. Ever notice how you crave different foods at different times? When we are down, we soothe ourselves with a bowl of chicken soup – comfort food. We crave protein when we are looking to be focused. We crave food that enhances romance, like spicy food, avocados, chocolate, and chilies when we are on a date.
Neurotransmitters are the chemical messengers that relay thoughts and actions to the brain. Serotonin can make us feel relaxed. Dopamine makes us feel stimulated. When we eat, food breaks down in our digestive track and creates changes in our system that send messages to our brain via these neurotransmitters. Pasta releases serotonin and thus we feel relaxed after a spaghetti dinner. Eat too much pasta and chances are you will be dozing on the couch. Eating protein releases dopamine and nor-epinephrine in the brain and helps us to be alert. Too much protein and we get short tempered and irritable.
When you eat fruits, starchy vegetables, and whole grains throughout the day, you keep your body fueled and your blood sugar level on an even keel. You also are getting vitamins, minerals, antioxidants and phytonutrients. Combining carbohydrates and proteins enhances the availability of serotonin in your brain. Serotonin is a neurotransmitter said to have a calming effect and to play a role in sleep.
So if you're wondering just how food affects you, keep a food journal for a week or two. Write down what you eat, how you feel, your stress level and how your body feels after the meal. This is the first step that I take with each of my clients. It is very illuminating for them to see, what they are eating and how it affects their everyday lives. Once you see what you normally eat and how it affects you then, start to add in foods that will give you more energy, help you to lose weight, and look better. This will keep your moods on an even keel and keep you alert and awake throughout the day.
BOOST YOUR MOOD
Exercise. You don't have to sweat it out at the gym to make a difference. Go for a walk. Get some fresh air.
Get organized! Sometimes clutter can make one feel overwhelmed and mildly depressed. Getting things in place can ease your mind and bring a smile to your face too!
Laugh. The simple act of laughter releases endorphins and is shown to improve your mood. Even smiling will have that effect.
Listen to music. Put on your favorite tunes and rock the blues away. Perhaps you enjoy soothing classical music. Dance around if you can.
Set small, achievable goals. Oftentimes, if our busy lives are broken down into more manageable tasks, we can feel happiness at minor accomplishments.
Volunteer. You may think that you do not have time in your busy life, but I'll bet you can find 2-3 hours a month to make a big difference in a few peoples' lives.
Get organized! Sometimes clutter can make one feel overwhelmed and mildly depressed. Getting things in place can ease your mind and bring a smile to your face too!
Laugh. The simple act of laughter releases endorphins and is shown to improve your mood. Even smiling will have that effect.
Listen to music. Put on your favorite tunes and rock the blues away. Perhaps you enjoy soothing classical music. Dance around if you can.
Set small, achievable goals. Oftentimes, if our busy lives are broken down into more manageable tasks, we can feel happiness at minor accomplishments.
Volunteer. You may think that you do not have time in your busy life, but I'll bet you can find 2-3 hours a month to make a big difference in a few peoples' lives.
Corn-Quinoa Salad
If the corn is tender you can cut it off the cob and put it into the salad raw.
You can also add a smoky flavor to the salad by roasting it on the grill. Leave husk on and put on upper rack and turn after 10 minutes. Roast for a total of 20 minutes.
Salad
1 C quinoa, rinsed and drained
½ t sea salt
1 ½ C cherry tomatoes halved
1 C of finely chopped red cabbage
1 C diced cucumbers
Dressing
½ C of olive oil
¼ C lemon juice
3 T maple syrup
1T Dijon mustard
1 t sea salt
To make salad – cook corn or cut raw off of cob.
Bring quinoa , salt and 11/2 C water to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer 20 minutes, or until water is absorbed. Watch as times may vary. Set aside covered for 10 minutes.
quinoa in a bowl.
Make dressing and pour over salad and mix well.
The longer it sits the better.
I make a double batch and eat it for lunches for the next few days.
July/August 2010 Vegetarian Times
If the corn is tender you can cut it off the cob and put it into the salad raw.
You can also add a smoky flavor to the salad by roasting it on the grill. Leave husk on and put on upper rack and turn after 10 minutes. Roast for a total of 20 minutes.
Salad
1 C quinoa, rinsed and drained
½ t sea salt
1 ½ C cherry tomatoes halved
1 C of finely chopped red cabbage
1 C diced cucumbers
Dressing
½ C of olive oil
¼ C lemon juice
3 T maple syrup
1T Dijon mustard
1 t sea salt
To make salad – cook corn or cut raw off of cob.
Bring quinoa , salt and 11/2 C water to a boil in a saucepan. Reduce heat to medium-low, cover, and simmer 20 minutes, or until water is absorbed. Watch as times may vary. Set aside covered for 10 minutes.
quinoa in a bowl.
Make dressing and pour over salad and mix well.
The longer it sits the better.
I make a double batch and eat it for lunches for the next few days.
July/August 2010 Vegetarian Times
5 Foods to Boost Your Mood
Whole Grains:
Eat complex carbohydrates like whole grains, oatmeal or brown rice. The connection between carbohydrates and mood is all about tryptophan, a nonessential amino acid. As more tryptophan enters the brain, more serotonin is synthesized in the brain, mood tends to improve. Complex carbs are also considered to be our most valuable energy nutrient.
Omega-3 Fatty Acids:
Studies have shown that Omega-3 fatty acids may be a natural antidepressant. Where to find Omega-3 fatty acids? The best food sources are fatty fish such as wild salmon, herring, and sardines. Walnuts and pumpkin seeds are also an excellent source of omega-3. Don’t like these? Consider a fish-oil supplement.
Vitamin D:
Vitamin D may increase the levels of serotonin, one of the key neurotransmitters influencing our mood, and that it may help to relieve mood disorders. Where to find Vitamin D? Usually supplements are recommend since Vitamin D is hard to come by in food form. A natural source can be found in whole grain breakfast cereals with milk or salmon. The best part is that Vitamin D also reduces the risk of osteoporosis, various cancers, and autoimmune diseases.
Bananas:
Bananas contain tryptophan, a type of protein that the body converts into serotonin. But that is not everything! It also regulates your blood glucose levels with the B6 and smooth your mood naturally. Bananas can also relieve symptoms of PMS because of the Vitamin B6.
Dark Chocolate:
Cocoa and dark chocolate contain significant amounts of antioxidant flavanols, which improve blood flow in the brain
Whole Grains:
Eat complex carbohydrates like whole grains, oatmeal or brown rice. The connection between carbohydrates and mood is all about tryptophan, a nonessential amino acid. As more tryptophan enters the brain, more serotonin is synthesized in the brain, mood tends to improve. Complex carbs are also considered to be our most valuable energy nutrient.
Omega-3 Fatty Acids:
Studies have shown that Omega-3 fatty acids may be a natural antidepressant. Where to find Omega-3 fatty acids? The best food sources are fatty fish such as wild salmon, herring, and sardines. Walnuts and pumpkin seeds are also an excellent source of omega-3. Don’t like these? Consider a fish-oil supplement.
Vitamin D:
Vitamin D may increase the levels of serotonin, one of the key neurotransmitters influencing our mood, and that it may help to relieve mood disorders. Where to find Vitamin D? Usually supplements are recommend since Vitamin D is hard to come by in food form. A natural source can be found in whole grain breakfast cereals with milk or salmon. The best part is that Vitamin D also reduces the risk of osteoporosis, various cancers, and autoimmune diseases.
Bananas:
Bananas contain tryptophan, a type of protein that the body converts into serotonin. But that is not everything! It also regulates your blood glucose levels with the B6 and smooth your mood naturally. Bananas can also relieve symptoms of PMS because of the Vitamin B6.
Dark Chocolate:
Cocoa and dark chocolate contain significant amounts of antioxidant flavanols, which improve blood flow in the brain
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