Several of the respondents suffer from moderate to serious depression and have explored various treatments; many having tried antidepressants. Most of the respondents struggle with alcohol – drinking too much and suffering from the aftermath. Most of the respondents described sugar cravings and are aware of its ill effects. Few mentioned caffeine. Several things stand out as triggers for why people indulge in junk food and alcohol – social situations, stress, and loneliness.
]]> The relationship between mood and food is strong; the following quotes just scratch the surface…“I definitely eat for some wrong reasons. i.e. come home from work, a little tired and stressed, and eat tortilla chips and salsa - while standing up in the kitchen - totally unthinkingly - as a destresser, rather than take the time to prepare a meal.”
“If I eat sugar I feel high for a little while and then I crash, leading to bad moods and depression. Alcohol affects me at least 5 times stronger than sugar. If I don't eat enough protein I feel really unbalanced.”
“I have felt like such shit all the time, and have been super depressed, not least because I know that the self- medicating is at best temporary, and at the worst self-defeating and only serves to exacerbate the low feelings.”
“I just get caught in the cycle of feeling crappy and eating crappy because one begets the other.”
I'm conducting an informal study - alongside additional research - on the relationship between food and mood. I would like to invite you to participate in the 'Mood Food Project' by completing a short questionnaire. Your answers will help me understand how others relate to food and cope with difficulties. I believe that simply by considering the questions could be a beneficial exercise for you. In a couple of weeks when I publish my research summary, my recommendations may be more relevant to you -- not just because your answers informed them, but also because you will already thinking about the relationship between what you eat and how you feel.
To be clear, I am not an expert on this subject. It remains a personal interest. My research is not scientific but is done with great care and scrutiny. The same care - and informality - apply to the questionnaire for which I'm seeking respondents. Your responses will be completely confidential; your name will not be published and your words will not be quoted.
If you are interested in participating, please fill out the questionnaire.
]]>The cause of depression is often complicated, involving social, psychological, and biological forces -- all of which are rarely easily identified. Depression can be fed by what you eat (or more often by what you don't), and what you eat can be driven by how you feel. It can promote health problems, and health problems can lead to depresson. It can be caused by bad relationships and/or lead you into them. It's often cyclical in these ways, and it definitely tends to feed on itself.
Many depressed people self-medicate with readily available pick-me-ups -- alcohol, sugar, and caffeine. And the cycle continues. When we regulary intoxicate our brains with alchohol, it suffers. When we fail to nourish it with much-needed nutrients, it suffers. It should be common sense that what we put into our bodies is going to affect us, yet modern life rarely treats food as nourishment. It's either a necessity or a treat. 2,400 years ago Hippocrates wrote: "Let your food be your treatment, and your treatment your food."
There are a number of different explanations for the cause and effect relationship between food and mood, including: brain chemical imbalances, food allergies, nutritional and/or fatty acid deficiencies, and sugar sensitivity. 'Mood Food Project' will explore food as both an explanation and solution for some of the possible causes of depression. Being aware of how food affects you doesn't have to be a drag. Good emotional health is a pretty great perk.
]]>While food allergies involve the immune system, food intolerances involve only the body’s metabolism – the body lacks an enzyme necessary to digest a particular food. Most food sensitivities should be classified as food intolerances. According to IFIC.org, fewer people have true food allergy involving the immune system. Approximately 5 million Americans, (5 to 8% of children and 1 to 2% of adults) have a true food allergy.
]]> Assess Problematic FoodsTwo of the many ways to identify problems foods in the diet are the elimination diet and the pulse test.
Possible Causes
Approach to Weaning
In addition to avoiding the whole foods that cause you to have an allergic reaction, you have to beware of the foods that have been genetically engineered. For example, someone may be allergic to Brazil nuts, but feel safe eating soy products. However some soybeans have genetic material from Brazil nuts added to them to improve their protein quality.
Dietary Recommendations
Nutritional Supplements
Personal Experience
I was having frequent problems with acne, headaches, joint pain, and mood swings. I started noticing that the headaches and joint pain were worse on days that I had soy milk with my tea. I removed all soy from my diet for a week. I first re-introduced tempeh and did not experience any symptoms. Next, I tried some vegan cookies that contained soy protein isolate. Within fifteen minutes, my heart was racing, my skin started itching, and I battled a headache for the rest of the day. I have a similar reaction to Vietnamese or Chinese food that contains MSG. My conclusion is an allergy to processed soy.
According to About.com, the way soy foods are processed can affect how it might trigger allergies. All soy products may not cause reactions. Some fermented soy foods, like tempeh or miso, may be less allergenic than raw soy beans. Soybean oil, which does not contain protein, may not produce symptoms.
Avoiding processed soy products – soy milk, soy protein isolate, and MSG – seems to make a difference in reducing my symptoms. Within four weeks of eliminating soy milk and other known sources of soy, my joint pain and headaches diminished. I inadvertently had some soy protein isolate in an oat cake and experienced itching on the bottom of my foot and near my eyes.
I am beginning to appreciate how my hypersensitivity must have developed. As a vegetarian, so much of my diet involved processed soy. I am relieved that I am still able to eat tempeh, but I have reduced the frequency with which I eat it. Foods that I now avoid include energy bars containing soy protein isolate, yogurt covered pretzels (containing soy lecithin), and any kind of soy milk. Once some of my favorite foods, I welcome the need to depend upon whole foods, rather than manufactured ones. Another change that helped was adding fish to my diet. I needed another protein source, and while it was a difficult moral adjustment, the health benefits are worth it for me.
Find out if you have a possible food allergy by completing thie questionnaire at www.healthrecipes.com.
When you focus on weight loss, you give too much power to food and your outward appearance. Your intent might be better health, but your gauge is a series of numbers – the number of calories you’re consuming, minutes you’re exercising, pounds on your scale, and your pant size. It certainly helps to measure change, but does it truly measure the success of your life? Do you naturally make food choices based upon numeric data? And by doing so, do you feel like you’re obsessing over food?
]]> Everyone’s relationship to food and reasons for eating when & what they do are unique to them. In addition to the emotional aspects, you also have a unique physiological relationship with food. How you metabolize and what satisfies your nutritional needs are yours alone and they change all the time! Stress, seasons, illness, and environment will alter your dietary needs.Putting calories and pant size in an inverse relationship might reduce weight control concerns to an easily understood problem, but it doesn’t get to the core of the issue. Humans need to feed their souls in order to satisfy their hunger. What you put into your body is what you’re going to get out of it. If you’re feeding yourself junk television, nasty gossip, poorly made products, and self-loathing thoughts, you are going to poison the beauty that each person has at his/her core.
Life change often happens gradually and with numerous setbacks. Your patience might be challenged. You may continue to weigh yourself and evaluate your pant size, and it will hopefully provide informative feedback. A more difficult measurement is your satisfaction with life and your ability to cope with difficult situations. Life’s problems are not going to disappear, but with a better toolset for facing them, the negative impact might be reduced.
I BELIEVE...
We need to nourish our souls in order to satisfy our hunger. What we put into our minds and bodies is what we’ll get out of it. A nutritious diet of music, literature, arts, seasonal foods, physical activity, and fulfilling relationships will help develop a strong emotional core. With this inner strength, we will be able to tackle life’s difficulties in a healthy way. Our goal is to feel more calm and centered, which should help to reduce emotional eating and improve our overall physical well-being.
POSSIBLE ACTIVITIES
CONSIDERATIONS
I was curious about what made Weight Watchers one of the most popular weight loss businesses in the world. Follows is the summary of my research.
]]> PROGRAM SUMMARYIn 2004, Weight Watchers introduced an alternate system called the “Core Plan.” On this plan, members try to eat only foods on a “core list” and can forget about counting points. Attempting to provide plenty of choice for eating satisfaction, the list is made up of fruits & vegetables; grains & starches; lean meats, fish and poultry; eggs; and dairy products. Members are allowed to stray from the core list for an “occasional treat." The Core Plan is an evolution of Weight Watchers that recognizes that one method doesn’t work for everyone.
DIET, EXERCISE AND STRESS MANAGEMENT
Claiming to be based on sound science, Weight Watchers has four guiding principles: 1) healthy weight loss of not more than 2 pounds per week, 2) the plan must be flexible and realistic, 3) members must be provided with why not just what to do, and 4) the plan must be comprehensive of one’s lifestyle –food, activity, behavior, and a supportive environment.
Weight Watchers recognizes that everyone is different in their dietary needs, and that successful weight loss depends on finding one’s own balance in lifestyle and food choices. According to Karen Miller-Kovach, the Chief Scientific Officer of Weight Watchers, “there are two distinct approaches to controlling calories.” Research led to the invention of these two plans: the first is based on measuring how much you eat – POINTS, and the other is by focusing on wholesome foods – Core Plan. If members remain committed to the program, they will likely learn sound nutritional principles. For instance, Weight Watchers educates members that not all fats are bad, and encourages the consumption of good omega-3 fatty acids and suggests sources such a deep-sea fish.
Once Weight Watchers’ members have begun to feel comfortable with the food aspects of the program, they are encouraged to begin an exercise plan. In the spirit of gradual change, Weight Watchers’ members first alter sedentary behavior: take the stairs rather than the elevator, walk to errands, etc. There is no prescribed amount of activity in the program; instead members earn POINTS for exercising which earns them more food.
Since its inception, Weight Watchers has placed much value on the weekly weigh-in. It’s believed that the process creates accountability and strengthens one’s commitment. Weight Watchers has created a rewards system for members who reach their weight-loss goals – the design of which is aimed at keeping the weight off. The weigh-in typically occurs at the beginning of the weekly meeting and is done in a private setting. A Lifetime Member of Weight Watchers – someone who reached and has maintained his or her weight loss goal – leads the meeting. The Leader sparks a discussion around nutrition, activity, and healthy habits. Meetings occur during the lunch hour and evenings and are 30 minutes to an hour. Members are able to participate in the program online, in lieu of attending meetings. The online program provides access to similar information and member bulletin boards.
COST
As of December 2005, it costs $26 to join Weight Watchers. Frequently, there are specials with free enrollment. It’s then $11 per week, averaging $40/month. Bypassing weekly meetings and doing the program online will decrease the cost to $20/month.
CONCLUSION
Based on the online reviews of Weight Watchers, the program is overwhelmingly recommended by those who have tried it. On Epinions.com, only 4 out of 134 reviews were negative; the rest recommended the program. A cursory review of weight loss blogs and other online journals, such as those at CalorieKing.com – an alternative to Weight Watchers – uncovers many stories of people, primarily women, who have abandoned Weight Watchers because traumatic life events – loss of job, childcare responsibilities, or depression – return them to emotional eating patterns.
Positive Aspects
Weight Watchers appears to be a good program for someone with a serious weight problem. The company has committed to ongoing research of what works for their members. The result is a balanced program that encourages gradual weight loss, increasing one’s activity level, building a supportive environment based on common goals and challenges, and finding ways to stay motivated. There is an emphasis on being flexible and practicing moderation. The addition of the Core Plan updates Weight Watchers to be a better long-term solution that educates members on how to eat well and attend to their nutrition.
The WeightWatchers.com website is easy to use and allows members to manage their goals between meetings or even instead of meetings – allowing a bit more customization to the experience than was possible a decade ago.
Negative Aspects
“Being on WW though made me think about food all the time and began to give me a food complex,” says WANDAINEZ on CalorieKing.com. She continues, “It's been such a long battle for me because my self-image is pretty low and it interferes with the rest of my life. I also have been trying to find someone who I can be accountable with besides my husband (because he does not have a problem with weight like I do--in fact, he is so good about eating and exercising and I always feel like I let him down), but I have not been able to find anyone who is willing to talk about the really difficult things with losing weight (bingeing, poor self-image, self-sabotage).”
Comments like this illustrate the problem when a diet program like Weight Watchers puts all its emphasis on food. Every topic, even activity/exercise, is connected back to food. If you exercise, then you’ve earned POINTS that allow you more food. When Weight Watchers refers to behavior and supportive environment, they are referring specifically to one’s relationship with food. Members are encouraged to keep a food journal, to self-monitor their hunger and fullness, and to participate in a weekly “weigh-in.” Weekly meetings involve a sedentary environment with advice on nutrition, activity, and developing healthy habits. One former member, Char, describes the aftermath, “By the time the meetings were over, my friend and I would always be so hungry, especially after listening to everyone talk about the when can we have this and that."
While the educational materials recognize a difference, the POINTS system – and associated calculators – do not differentiate between good and bad fats. The Core Plan provides a list of foods that are okay to eat, and while this is an improvement over measuring food – it may not provide members guiding principles that they can internalize. Weight Watchers parcels out information to members incrementally so that they’re not overwhelmed. This has good intent, but appears to deliver an excess of WHAT to do, and perhaps not enough WHY. The why information is what allows someone to feel good about changes in their life and make a long-term commitment to them.
Rather than exploring the multi-dimensional aspects of a good life, the program attempts to teach how to shift one’s cognitive relationship to food, such as how to handle common social situation. Another former Weight Watcher member shares her experience. CHRYSA1 says, “I want to have a family. I DO NOT want to obsess about food, my body, and weight loss like I did on weight watchers. That program controlled me, I did not control it. I just want to be someplace that understands and supports me.”
SOURCES
Miller-Kovach, Karen, Weight Loss That Lasts: Afterword, John Wiley & Sons, Inc., Hoboken, New Jersey: 2005.
Rippe, James M., M.D., Weight Loss That Lasts, John Wiley & Sons, Inc., Hoboken, New Jersey: 2005.
A member of the laurel family, cinnamon trees grow in a number of tropical areas, including parts of India, Madagascar, Brazil and the Carribean (Truestar Health). Cinnamon is from the bark of a small tropical evergreen tree. Its soft reddish brown bark and young twigs are cut and allowed to ferment in the field before being dried. Herbal medicine uses the dried inner bark and the oil distilled from the bark and leaves.
The smell of cinnamon stimulates the senses yet calms the nerves. It relieves nausea and vomiting and, since it’s a mild astringent, may help infantile diarrhea. The essential oil is a powerful antibacterial, anti-fungal, and uterine stimulant. Cinnamon, with its sweet and pungent flavor, is also commonly used to flavor less tasty herbs.
Health conditions that may benefit from cinnamon:
Contraindications:
There are no well known drug interactions with cinnamon. The German Commission E mongraph does not recommend its use by pregnant women. Phyllis Balch cautions that people with prostate problems should avoid cinnamon as should people who are allergic to balsam of Tolu.
Preparations, best form of delivery:
A tea can be prepared by boiling ½ teaspoon of cinnamon powder for ten to fifteen minutes (Truestar Health).
Cinnamon oil applied to the skin may cause redness and burning. It is recommended that the oil not be consumed. Ingested, cinnamon oil may cause nausea, vomiting and possibly kidney damage (Viable Health Solutions).
Therapeutic use and dosage:
Type 2 diabetics should add ¼ teaspoon of cinnamon twice a day to cereal, salads, toast, juice or other beverages. Dieters might also consider flavoring their food with cinnamon. According to Louise Gittleman, researchers from the U.S. Department of Agriculture have indicated that ¼ to 1 teaspoon of cinnamon with food helps metabolize sugar twenty times better.
I struggled with depression for many years and was advised to take an anti-depressant. Rejecting medication, I pursued diet and lifestyle changes that would alleviate the symptoms. One of the recommendations I followed was that of Dr. Andrew Weil to supplement with 100 milligrams of Vitamin B6, as part of a B-complex
.]]> Use in the BodyBeneficial Effects
Food and Herbal Sources
B6 content per 3.5 ounce serving, according to Michael T. Murray
Nutrient Co-Factors
B6 is more effectively absorbed when adequate amounts of linoleic acid, magnesium, potassium, sodium, B1, B2 and pantothenic acid are present. Riboflavin and magnesium are needed for converting pyridoxine to pyridoxal-5-phosphate.
Deficiency Symptoms
Government surveys indicate that one-third of adults are deficient in vitamin B6. The elderly, pregnant or nursing women, oral contraceptive users, smokers and alcoholics are at a higher risk of deficiency. Deficiency symptoms include:
Excess Symptoms
No adverse reactions have been reported with high intakes of vitamin B6 from foods. In rare cases, taking 200 to 300 mg daily over time has resulted in nerve damage and numbness, weakness and loss of function in the limbs.
Recommended and Optimal Daily Allowance
According to Evelyn Roehl, Whole Food Facts
Infants: 0.3 to 0.6 mg
Children: 1.7 to 2.0 mg
Adolescent, adult men: 1.7 to 2.0 mg
Adolescent, adult women: 1.4 to 1.6 mg
Therapeutic Use and Dosage
For most therapeutic uses, 50 to 100 milligrams of B6 daily is recommended. When taking more than 50 milligrams per day, Michael T. Murray advises to divide the amount into 50 milligrams doses throughout the day, that being the maximum amount the liver can handle at one time. People suffering from the following conditions may benefit from additional B6:
Toxicity
B6 is one of the few water-soluble vitamins that can cause toxicity when taken excessively. In some people, having more than 2000 milligrams per day can cause nerve toxicity, the symptoms of which are tingling in the feet, loss of muscle coordination, and degenerative nerve tissue. The Food and Nutrition Board of the Institute of Medicine has established an upper tolerable intake level of 100 mg per day for all adults.
Preferred Supplemental Form
As a supplement, B6 is available as either pyridoxine hydrochloride or pyridoxal-5-phosphate (P-5-P). The latter of which, P-5-P, appears to be more easily absorbed. B6 should be taken together with the entire B group vitamins, and in supplementation the quantity of B6 should be nearly the same as B2, which helps activate B6. Vitamin B6 is sensitive to sunlight, cooking and processing.
Interactions Isoniazid, which is used to treat tuberculosis, and L-DOPA, which is used to treat a variety of neurological problems such as Parkinson’s, alter the activity of B6 and prevent the drugs from working properly. In addition to these drugs, common antagonists of B6 include hydrazine dyes (especially FC&C yellow #5), oral contraceptives, alcohol and excessive protein consumption.
Depression
Studies indicate that low levels of Vitamin B6 are linked to depression and anxiety. Since B6 is essential for the creation of all brain neurotransmitters, including serotonin – low levels of which contribute to depression. Michael T. Murray recommends that depressed individuals try supplementing with an additional 50 to 100 milligrams of B6.
SOURCES Murray, Michael T., Encyclopedia of Nutritional Supplements, New York: Three Rivers Press, 1996. Roehl, Evelyn, Whole Food Facts, Rochester, Vermont: Healing Arts Press, 1996. Weil, Andrew, M.D., Spontaneous Healing, New York: Fawcett Books, 1995.
]]>If not removed in stool, excessive dietary fat is turned into cholesterol, which the liver then turns into bile. In addition to containing cholesterol, bile - a yellow-green substance – is made up of bile salts, water, bile pigments, lecithin, lipids and electrolytes. Produced by the liver and stored by the neighboring gall bladder, bile is released into the small intestine to emulsify and absorb fats.
Complications
Detection
Lab tests can help determine how well your liver is functioning. By measuring how quickly Cytochrome 450 levels increase, tests indicate the body’s ability to handle toxic substances in Phase 1 detoxification. To test the liver’s capacity at Phase 2, a urine/saliva test of caffeine clearance will indicate how effectively the liver is releasing D-glucaric acid.
Treatment
Detoxing
Detoxification should begin slowly and with respect for your lifestyle. Detox should begin with a two-week elimination/replacement program. For these first two weeks, avoid all dairy and decrease meat dependency. Fried foods should be completely eliminated and replaced by baking, broiling, and steaming. Whole-grains and vegetables should replace processed foods.
A good detox plan to follow is Ann Louise Gittleman's "Fat Flush Plan."
SOURCES
Cabot, Sandra, Dr. The Liver Cleansing Diet. Arizona: S.C.B. International, 1996.
Gittleman, Ann Louise, M.S., C.N.S. The Fat Flush Plan. New York: McGraw-Hill, 2002.
Haas, Elson M., M.D. Staying Healthy with the Seasons. Berkeley: Celestial Arts, 1981, 2003.
Lipski, Elizabeth, M.S., C.C.N. Digestive Wellness, 2d Edition. Illinois: Keats Publishing, 1996, 2000.
http://www.liverdoctor.com/Section4/fattyliver.asp. “Fatty Liver.” Cabot, Sandra Dr., 2003.