MOOD FOODS
With Linda Kingsbury, Ph.D.
Blood sugar balance can be maintained by:
*Eating 5-6 small meals a day with protein and fiber and a varied diet
*Include EFA’s in your diet; pumpkin, sunflower, flax, oil-rich fish, coconut milk
*Reduce stimulants; sugar, caffeine, soda, alcohol, cigarettes, white flour products
*Moderate exercise 3x a week. Too much exercise exhausts the adrenals and increases levels of epinephrine and cortisol. Try walking,
swimming, yoga, tai chi.
*Seek support by talking with someone during times of external stress from work, home, or personal relationships.
*Blend high-glycemic and low-glycemic foods together; Banana and pumpkin seeds, whole wheat toast and scrambled eggs, brown rice
with stir fried chicken and vegetables, rice cakes with hummus, oatmeal with almonds and yogurt
When the adrenals are under stress, they release extra cortisol and epinephrine which interferes with serotonin and dopamine
production. Serotonin is a neurotransmitter that is needed for good moods, healthy sleeping and appetite control. Foods high in
Tryptophan help to raise Serotonin levels:
*Chicken, Turkey, Bananas, Figs, Milk, Tuna, Seaweed, Sunflower Seeds, Yogurt
Eat foods high in phenylalanine which raise dopamine levels. The amino acid dopamine promotes alertness, concentration, motivation,
and pleasure:
*Dairy products, Fish, Lean meats, Eggs
Herbs to support and regulate the adrenals:
*Astragalus, Licorice root, Nettles, Schizandrae, Siberian ginseng
Herbs to reduce stress and for nervous system support:
*Oat Tops, Motherwort, Lemon Balm
Nutrients needed for a healthy stress response and their natural sources:
Protein - Soy, Dairy products, eggs, fish, meat, poultry
Vit. B3 – Beef liver, brewer’s yeast, chicken, fish, sunflower seeds, turkey
Vit. B5 – Blue Cheese, corn, lentils, lobster, peanuts, peas, wheatgerm, whole grains
Vit. B6 – Avocadoes, bananas, carrots, filberts, rice, salmon, shrimp, whole grains
Vit. C – Black currants, broccoli, cabbage. Collard greens, grapefruit, green peppers, guava, lemons, oranges, papaya, potatoes,
spinach, strawberries, tomato, watercress
Food Combining:
*Protein, Carbs, and B vitamins are all needed together to insure the absorption of tryptophan by the body. Exp: Turkey wrap and a
whole grain tortilla
Essential Oils:
Peppermint reduces food cravings and appetite.
Clary Sage or Geranium to balance hormonal imbalances.
Lavender to ease depression.
This information is intended for educational purposes only.
http://www.spiritherbs.com/mood_foods.htm
With Linda Kingsbury, Ph.D.
Blood sugar balance can be maintained by:
*Eating 5-6 small meals a day with protein and fiber and a varied diet
*Include EFA’s in your diet; pumpkin, sunflower, flax, oil-rich fish, coconut milk
*Reduce stimulants; sugar, caffeine, soda, alcohol, cigarettes, white flour products
*Moderate exercise 3x a week. Too much exercise exhausts the adrenals and increases levels of epinephrine and cortisol. Try walking,
swimming, yoga, tai chi.
*Seek support by talking with someone during times of external stress from work, home, or personal relationships.
*Blend high-glycemic and low-glycemic foods together; Banana and pumpkin seeds, whole wheat toast and scrambled eggs, brown rice
with stir fried chicken and vegetables, rice cakes with hummus, oatmeal with almonds and yogurt
When the adrenals are under stress, they release extra cortisol and epinephrine which interferes with serotonin and dopamine
production. Serotonin is a neurotransmitter that is needed for good moods, healthy sleeping and appetite control. Foods high in
Tryptophan help to raise Serotonin levels:
*Chicken, Turkey, Bananas, Figs, Milk, Tuna, Seaweed, Sunflower Seeds, Yogurt
Eat foods high in phenylalanine which raise dopamine levels. The amino acid dopamine promotes alertness, concentration, motivation,
and pleasure:
*Dairy products, Fish, Lean meats, Eggs
Herbs to support and regulate the adrenals:
*Astragalus, Licorice root, Nettles, Schizandrae, Siberian ginseng
Herbs to reduce stress and for nervous system support:
*Oat Tops, Motherwort, Lemon Balm
Nutrients needed for a healthy stress response and their natural sources:
Protein - Soy, Dairy products, eggs, fish, meat, poultry
Vit. B3 – Beef liver, brewer’s yeast, chicken, fish, sunflower seeds, turkey
Vit. B5 – Blue Cheese, corn, lentils, lobster, peanuts, peas, wheatgerm, whole grains
Vit. B6 – Avocadoes, bananas, carrots, filberts, rice, salmon, shrimp, whole grains
Vit. C – Black currants, broccoli, cabbage. Collard greens, grapefruit, green peppers, guava, lemons, oranges, papaya, potatoes,
spinach, strawberries, tomato, watercress
Food Combining:
*Protein, Carbs, and B vitamins are all needed together to insure the absorption of tryptophan by the body. Exp: Turkey wrap and a
whole grain tortilla
Essential Oils:
Peppermint reduces food cravings and appetite.
Clary Sage or Geranium to balance hormonal imbalances.
Lavender to ease depression.
This information is intended for educational purposes only.
http://www.spiritherbs.com/mood_foods.htm
