10/4/2016

FOODS
DO THE FOODS HATCH THE MOOD OR DO
AND THE MOODS HATCH THE FOOD?
MOODS

FOODS HATCH THE MOOD

MOOD FOOD
• IS A VERY COMPLEX MATTER • FOOD IS A BAG OF CHEMICALS THAT INSTANTLY AFFECTS YOUR MOOD.
• IT IS A CHANGE IN EMOTIONAL STATE THAT INVOLVES A CASCADE OF CHEMICALS • THE BRAIN IS THE FIRST ORGAN AFFECTED BY FOOD.
TRIGGERED BY THE THINGS THAT HAPPEN IN OUR LIVES—OUR RELATIONSHIPS,
STRESS FROM OUR JOBS, STATE OF FINANCES, OUR ACTIVITIES (OR LACK THEREOF), “PEOPLE THINK IT’S ALL ABOUT HOW MUCH WE WEIGH. BUT IN THE END, IT’S ALL ABOUT
AND ULTIMATELY, WHAT WE EAT. HOW WE FEEL,” SAID DR. SUSAN KLEINER, PH.D., AUTHOR OF THE BOOK “POWER EATING:
ADD MUSCLE, LOSE FAT, IMPROVE ENERGY.”

http://lifestyle.inquirer.net/152456/for-a-better-mood-and-better-health-youve-got-to-feed-your-brain-too#ixzz4Iv21Avip http://lifestyle.inquirer.net/152456/for-a-better-mood-and-better-health-youve-got-to-feed-your-brain-too#ixzz4Iv21Avip

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TRYPTOPHAN

AN AMINO-ACID THAT THE BODY USES TO HELP MAKE SEROTONIN WHICH IS

KNOWN TO MODULATE MOOD, EMOTION, SLEEP AND APPETITE.

SOURCES?
SEROTONIN
• 5-HYDROXYLTRYPTAMINE (5-HT) Tryptophan is found in bananas, walnuts,
• NEUROTRANSMITTER turkey, sunflower seeds, milk, eggs, cheese,
brown rice, chicken and fish.
• IT IS MOST WELL KNOW FOR ITS ROLE IN THE BRAIN WHERE IT PLAYS A MAJOR PART IN
MOOD, ANXIETY AND HAPPINESS.
• THE MAJORITY OF THE BODY'S SEROTONIN, BETWEEN 80-90%, CAN BE FOUND IN THE
GASTROINTESTINAL (GI) TRACT. IT CAN ALSO BE FOUND IN THE BLOOD PLATELETS AND
THE CENTRAL NERVOUS SYSTEM (CNS)

http://www.medicalnewstoday.com/kc/serotonin-facts-232248

SOURCES?
B-VITAMINS
whole grains (such as wheat and oats), fish and
seafood poultry and meats, eggs, milk, leafy
green vegetables, beans and peas
• THESE VITAMINS HELP THE PROCESS YOUR BODY USES TO GET OR MAKE ENERGY
FROM FOOD.
• A LACK OF B6 OR B12 CAN ALSO CAUSE ANEMIA.

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OMEGA-3 FATTY ACIDS SOURCES?

• ESSENTIAL FATTY ACIDS WHICH ARE IMPORTANT TO YOUR OVERALL HEALTH AND
WELL-BEING, AND NOTABLY FOR NERVE AND BRAIN FUNCTION.

• PREVIOUS RESEARCH HAS FOUND THAT EMOTIONS AFFECT EATING, AND

MOODS HATCH THE FOOD THAT NEGATIVE MOODS AND POSITIVE MOODS MAY ACTUALLY LEAD TO
PREFERENCES FOR DIFFERENT KINDS OF FOODS.

http://foodpsychology.cornell.edu/discoveries/feeding-your-feelings

WHY? • CONCEPTUALLY, WHEN PEOPLE FEEL UNCOMFORTABLE OR ARE IN A BAD

MOOD, THEY KNOW SOMETHING IS WRONG AND FOCUS ON WHAT IS CLOSE
IN THE HERE AND NOW

http://foodpsychology.cornell.edu/discoveries/feeding-your-feelings

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• WHEN PEOPLE ARE IN A GOOD MOOD, THINGS SEEM OKAY AND THEY CAN
TAKE A BIG PICTURE PERSPECTIVE.

http://foodpsychology.cornell.edu/discoveries/feeding-your-feelings

EMOTIONAL CONNECTION WITH FOOD

CHOICE?
“WE EAT FOR A VARIETY OF
DIFFERENT EMOTIONS AND WE
EAT IN A VARIETY OF DIFFERENT
CIRCUMSTANCES WHICH ARE IN
TURN CONNECTED WITH
EMOTIONS.”

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“COMFORT FOODS ARE OFTEN THE FOODS THAT OUR MOTHERS GAVE US
WHEN WE WERE CHILDREN. AS LONG AS WE HAVE POSITIVE ASSOCIATION
WITH THE PERSON WHO MADE THAT FOOD THEN THERE’S A GOOD CHANCE
THAT YOU WILL BE DRAWN TO THAT FOOD DURING TIMES OF REJECTION OR
ISOLATION.”

THE PROBLEM IS . . . DISORDERED EATING

• DISORDERED EATING IS WHEN A PERSON REGULARLY ENGAGES IN

•IT CAN LEAD TO “DISORDERED EATING” UNHEALTHY AND DESTRUCTIVE EATING BEHAVIORS SUCH AS RESTRICTIVE
DIETING, COMPULSIVE EATING OR SKIPPING MEALS.

EXAMPLES OF DISORDERED EATING INCLUDE: MOOD INTOLERANCE

• FASTING OR CHRONIC RESTRAINED EATING
• SKIPPING MEALS
• BINGE EATING
•SOME PEOPLE HAVE GREAT DIFFICULTY TOLERATING NEGATIVE
• SELF INDUCED VOMITING MOODS.
• RESTRICTIVE DIETING
• UNBALANCED EATING (E.G. RESTRICTING A MAJOR FOOD GROUP SUCH AS ‘FATTY’ FOODS OR
•THEY USE PARTICULAR WAYS AND MEANS TO MANAGE THEIR MOODS,
CARBOHYDRATES) AND ACHIEVE SHORT-TERM RELIEF BY AVOIDING OR GETTING RID OF
• LAXATIVE, DIURETIC, ENEMA MISUSE THOSE INTENSE NEGATIVE FEELINGS.
• STEROID AND CREATINE USE - SUPPLEMENTS DESIGNED TO ENHANCE ATHLETIC PERFORMANCE
AND ALTER PHYSICAL APPEARANCE •MANY PEOPLE WITH MOOD INTOLERANCE RESORT TO BINGE EATING
• USING DIET PILLS WHEN THEY OVERCOME WITH EMOTION AND FEEL UNABLE TO COPE

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WHAT ARE THE RISKS ASSOCIATED WITH

DISORDERED EATING?
THE RISKS ASSOCIATED WITH DISORDERED EATING ARE SEVERE. PEOPLE WITH DISORDERED EATING SOLUTION?
MAY EXPERIENCE:
• A CLINICAL EATING DISORDER (ANOREXIA NERVOSA, BULIMIA NERVOSA, BINGE EATING DISORDER
•LEARNING TO MANAGE MOODS
OR EATING DISORDER OTHERWISE NOT SPECIFIED)
• WEIGHT GAIN
•MINDFUL EATING PRACTICE/ MINDFULNESS
• OSTEOPOROSIS - A CONDITION THAT CAN LEAD TO HUMAN BONES BECOMING FRAGILE AND EASY
TO FRACTURE
•THE BIOCHEMICAL FOUNDATION FOR BETTER MOOD
• FATIGUE AND POOR SLEEP QUALITY
MANAGEMENT AND EMOTIONAL RESILIENCE IS THE SAME
• CONSTIPATION AND/OR DIARRHOEA GENERAL DIETARY HABITS RECOMMENDED FOR GOOD GENERAL
• HEADACHES
• MUSCLE CRAMPS
HEALTH.

FIRST . . . SECOND . . .

• OPT FOR WHOLE FOODS THAT ARE RICH IN PROTEIN, COMPLEX • EAT A PROTEIN-RICH BREAKFAST, SUCH AS EGGS.
CARBOHYDRATES, HEALTHY FATS, VITAMINS AND MINERALS – ALL THE • SKIPPING BREAKFAST WREAKS HAVOC ON YOUR BLOOD SUGAR AND
INGREDIENTS YOU NEED FOR MAKING NEUROTRANSMITTERS. LEAVES YOU MORE SENSITIVE TO STRESS.

THIRD . . . FOURTH . . .

• EATREGULAR MEALS AND MAKE SURE EACH INCLUDES SOME HIGH- • WHEN YOU COOK FOODS, COOK THEM LIGHTLY, EITHER BY SAUTÉING OR
QUALITY PROTEIN. STIR-FRYING.

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FIFTH . . .
• DO YOUR BEST TO AVOID FAST FOODS, SUCH AS BURGERS, FRIES AND
FRIED CHICKEN, AS WELL AS PACKAGED MICROWAVE MEALS.
• AVOID SOFT DRINKS.
• GO EASY ON COFFEE, ESPECIALLY SWEETENED COFFEE DRINKS.
10/4/2016
REFERENCES:
• HTTPS://EXPERIENCELIFE.COM/ARTICLE/THE-FOOD-MOOD-CONNECTION/
• HTTP://WWW.THEATLANTIC.COM/HEALTH/ARCHIVE/2014/03/OUR-MOODS-OUR-FOODS/284238/
• HTTP://WWW.SCIENCEDIRECT.COM/SCIENCE/ARTICLE/PII/S019566631100643X
• HTTP://LIFESTYLE.INQUIRER.NET/152456/FOR-A-BETTER-MOOD-AND-BETTER-HEALTH-YOUVE-GOT-TO-
FEED-YOUR-BRAIN-TOO
• HTTP://WWW.NEDC.COM.AU/FILES/LOGOS/0638_NEDC_FS_DE_V4.PDF
• HTTP://WWW.CCI.HEALTH.WA.GOV.AU/DOCS/7%200910%20MOODS%20&%20DISORDERED%20EATIN
G2.PDF