FOOD THAT AFFECTS MOOD

MOOD FOOD

HAVE YOU EVER WONDERED WHY YOU MIGHT FEEL TIRED AFTER ONE MEAL, BUT ENERGIZED AFTER ANOTHER? WHAT IF YOU WERE TOLD THAT CERTAIN FOODS COULD IMPROVE YOUR MOOD?

THE KEY TO UNDERSTANDING THE CONNECTION BETWEEN FOOD AND OUR MOOD LIES IN LEARNING HOW THE BRAIN FUNCTIONS. TO SIMPLIFY IT, OUR BRAIN COMMUNICATES VIA CHEMICAL SUBSTANCES PASSED FROM ONE NERVE CELL TO THE NEXT. NOW THESE CHEMICALS ARE CALLED NEUROTRANSMITTERS AND ARE MADE IN THE BRAIN FROM THE FOOD WE EAT. THE NEUROTRANSMITTERS MOST SENSITIVE TO OUR DIET AND THAT PLAY A LARGE ROLE IN DETERMINING OUR MOOD ARE SEROTONIN, NOREPINEPHRINE, AND DOPAMINE.

DOPAMINE AND NOREPINEPHRINE ARE ALERTNESS CHEMICALS AND WHEN THEY ARE PRODUCED WE ARE ABLE TO THINK, REACT QUICKLY, FEEL MOTIVATED AS WELL AS STAY ATTENTIVE AND MENTALLY MORE ENERGETIC THROUGHOUT THE DAY.

SEROTONIN ON THE OTHER HAND IS A CALMING CHEMICAL AND WHEN IT IS PRODUCED FEELINGS OF STRESS AND TENSION DECREASE AND MOST PEOPLE WILL FEEL SLUGGISH, DROWSY, AND SLOWER ESPECIALLY WHEN REACTION TIME IS CONCERNED.

FOODS THAT MAKE YOU FEEL ALERT

THE BEST WAY TO FEEL ALERT IS TO CONSUME FOOD THAT CONTAINS PROTEIN, VERY LITTLE FAT, AND HAVE CARBOHYDRATES. MID DAY IS WHEN YOUR BRAIN’S SUPPLY OF DOPAMINE AND NOREPINEPHRINE IS BEGINNING TO DIMINISH. WHEN YOU SUPPLY TYROSINE (FOUND IN PROTEIN) YOUR BRAIN WILL BE READY TO PRODUCE ONE OF THE TWO ALERTNESS NEUROTRANSMITTERS.

    TOP FOOD CHOICES

              1. FISH

              2. POULTRY

              3. LEAN BEEF

              4. LOW-FAT COTTAGE CHEESE

              5. SKIM OR LOW-FAT MILK

              6. LOW-FAT YOGURT

              7. DRIED PEAS AND BEANS

FOODS THAT MAKE YOU FEEL CALM

EATING CARBOHYDRATES THAT ARE LOW ON THE GLYCEMIC INDEX WILL PROMOTE THE MORE FOCUSED AND CALMING SENSATION AND LESS OF THE SLEEPY, SLUGGISH FEELING. THE FOODS THAT ARE HIGH ON THE GLYCEMIC INDEX PRODUCE MORE SEROTONIN, WHICH MAKES YOU FEEL SLOW AND DROWSY

LOW GLYCEMIC FOODS INCLUDE: BROWN RICE, WHOLE GRAIN OR RYE BREAD, SWEET POTATO, WHEAT PASTAS, PITA

HIGH GLYCEMIC FOODS INCLUDE: SUGAR, WHITE BREAD, RICE CAKES, BAGEL, INSTANT RICE, BAKED POTATO

FOODS THAT MAKE YOU FEEL…

SMART: EGGS, MILK, LIVER, BEEF, PRUNES, OATMEAL

ALERT: APPLES, GRAPE JUICE, AVOCADOES, BROCCOLI, LEMONS

ENERGIZED: ORANGES, APPLES, SOY MILK, YOGURT, SUNFLOWER SEEDS, TUNA

HAPPY: SALMON, BANANAS, CHICKEN LIVERS

SEXY: NUTS, CHOCOLATE

IF YOU DON’T WANT TO FEEL TIRED, SLOW, OR DROWSY AVOID…

1. LARGE, HIGH FAT MEALS

2. THE BREAD FIRST HABIT

3. EATING TOO LITTLE

4. CONSUMING TOO MUCH ALCOHOL OR COFFEE

IF YOU WANT TO FEEL ENERGIZED FOCUS ON…

1. EATING AT LEAST ONE IRON RICH FOOD PER DAY

2 DRINKING EIGHT 8OZ GLASSES OF WATER PER DAY

3. STARTING WITH BREAKFAST AND REALLY MAKING AN EFFORT TO CONSUME THREE MEALS PER DAY