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Mood Food Plan September 03, 2006
Three squares. Eat three meals a day at regular intervals. Eating according to a schedule can help you manage cravings.
Eat breakfast. Breakfast is important for establishing an even blood-sugar ride through the rest of the day.
Fist of protein. Eat a fist-sized portion of protein at each meal.
Snack smart. Have protein snacks on hand when you feel low blood sugar symptoms – fatigue, lack of concentration, and sugar cravings. Try to have slow-releasing foods and try to pair a protein with a carbohydrate, such as nuts and fruit or yogurt and whole grain cereal.
Brown is better. Change from white to brown foods. Eat whole, unprocessed foods which have more nutrients, fiber, and generally only produce gentle changes in blood sugar levels. Strictly avoid all processed foods -- refined flour, refined sugar, white rice. Poor nutrition from junk food can be a trigger of depression.
Reward yourself. See sugar, caffeine, alcohol, and artificial additives for what they are -- additional stressors. Find a reward system that truly benefits you and makes you feel good in the long-run. If you struggle with sugar and alcohol cravings, take 500 mg of L-Glutamine at the first sign of cravings (up to 1,500 mg/day).
Vitamin support. Take vitamins as needed to supplement a whole foods diet.
- Vitamin C: minimum of 3000 mg a day
- B vitamins: B complex, with at least 400 mcg of Folic Acid
- Magnesium: 400 mg/day, chelated form
- Zinc: 15-30 mg/day
Allergy alert. Avoid foods to which you have sensitive reactions. Fighting food allergies and sensitivities can exhaust your adrenals. Common allergens milk, egg, peanut, tree nut (walnut, cashew, etc.), fish, shellfish, soy, and wheat.
Gain life. You have the power to improve your mood and energy levels, simply by changing what you put in your mouth. Don’t try it all at once. Tackle the most accessible things first and build upon them. As you make progress, find activities that enliven you and motivate your commitment to change. It’s going to take time, and it’s a life-long project.
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