Mood Foods

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Practice What you Preach - A "real" person's eating diary

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Food Allergies - Are you allergic?

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General Guidelines - A quick reference table of "good foods/bad foods"

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Water - How water affects your health and mood

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Protein - Includes sections on Soy and other meats

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Carbohydrates/Starches - Including sugar and sweeteners

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Fats - Including healthy choices, and Omega-3, Omega-6

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Vitamins and Minerals- an extensive look, including links on TrueHope

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Recipes - Healthy recipes for "good" food

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More Links - Links to Dr Phelps' archives includes his views on TrueHope

(note: This is a rather large article.  You can read the whole thing by scrolling down or you can click on the links above and to the left side.  I hope that you not only enjoy the article, but discover information that you will find helpful, that you can adjust to your daily life as well.

 

We've heard it all our lives,  "we are what we eat".  We know this is true for general nutrition...but how does what we eat affect our emotions and moods?  Apparently, quite a lot.  Studies on nutrition are being done daily.  How they affect us physically, as well as emotionally can be quite surprising.  Want to improve your moods and emotions?  Take a hard look at what and how much you are eating.

One thing I feel you have to consider when thinking of your food life style and your moods: Are you eating 3  large meals a day?  Are you consuming large portions?  Are you skipping meals? Are you eating one meal a day...all day long.  Are you willing to make the changes?  Are you going to read this entire article? (lol)

Personally, I know when my diet is in control, I feel better physically and mentally, but, when I go off the "wagon", (and usually for me this means eating too many carbs), I am dragging through the days, feel tired and irritable, and just can't seem to be motivated to do daily activities of living.  Too often I am encouraged to blame these negative feelings on my bipolar disorder.  Logically, if I look at my recent eating habits, I can find the true "culprit".

I have a vested interest in controlling my eating habits.  In November of 2001 I discovered I was diabetic.  I had just finished reading Dr Phelps' article on Metabolic Syndrome at http://www.psycheducation.org/hormones/Insulin/metabolic.htm .  I thought I resembled a lot of the signs and symptoms he had described, and I have a strong family history of Type II Adult Onset Diabetes.  I had my blood sugar and triglycerides along with my cholesterol checked.  Sure enough they were off the charts.  Take a peak at that article, especially if you are female.

Begin a food diary and use it in conjunction with your mood rating chart. Another option is to just keep a pocket size spiral note book.  Write down what you eat, the amount of what you eat and why you were eating, (were you hungry, bored, lonely etc.). A half hour later write down how you are feeling.  1 hour later write down how you are feeling again, etc. etc.  You may be able to discover your own food "culprits" by doing this diligently.

Many studies have suggested that instead of the traditional 3 meals a day theory or skipping meals, (tends to make us overeat at the next meal and feel groggy after that meal), eat 5 to 6 small meals a day every 2-4 hours apart.  This not only helps the body maintain a consistent blood sugar level, it keeps our metabolism burning at an even level.  We are more alert, less groggy and burn more calories this way.  Check out this link from WebMDHealth for 7 Tips to Rev up Your Metabolism:  http://my.webmd.com/content/article/59/66883.htm 

 

 

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PRACTICE WHAT YOU PREACH

by Matt A.

A "real" person's guide to  more healthy eating/living.  These suggestions are from Matt.   He is on conventional medications, but he has found that by paying attention to what he is eating, his BP disorder is now more in control than ever before. 

Matt says:  "Ask someone what they believe in, and they can write you a long essay. If you really want to find out the honest truth, check the ledger in their checkbook. It never lies." 

"I think the same can be said about diet. Along the same lines, looking in someone's shopping cart is about the equivalent."  

Here's what you'd find in my last shopping cart. 

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1lb wild rice. 

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2lbs assorted dried beans. Kidney, black, some other ones too.

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2 qts rice dream milk 

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3 bags rice chips 

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1lb dried unsweetened cranberries 

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1 bunch spinach 

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1 bunch radishes 

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1lb chocolate covered raisins 

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30 ct cliff bars (the one's balanced for women) wheat and dairy free 

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90 ct 400mg Magnesium Glycinate 

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1 jar coconut oil 

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1 bag almonds 

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1 bag some other nut...not sure which 

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2 bags natural raisins 

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3 jars Udo's blend essential oil 

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3 jars Udo's fast food blend 

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1 whole turkey 

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1 jar almond butter...all natural of course 

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1 bag carrots 

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1 CDSA from Great Smokies Lab 

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1 intestinal permeability test from Great Smokies lab...(got these in the same trip at my naturopath's office...so I figured I'd throw them in.)

Well, that should just about do it. Notice, no wheat, dairy, processed food, especially those using preservatives, extreme heat. Also, a minimal amount of sugar. This food is all easy and required minimal processing time. The Udo's blend oil and the coconut oil have a great quality of satisfying cravings for fat. By the way, all this is organic, will last me about 2 weeks, and cost me around $150.  Not too bad huh?

Here's a sample of what Matt eats:

What did I eat for breakfast this morning? Coconut oil + some raisins + some almonds + some vegetable juice.

 What did I eat for dinner last night? Rice + hot sauce + assorted vegetables including asparagus + tuna fish in a can + Udo's blend perfect oil + chocolate covered raisins. 

"The most simple gluten free carbohydrate is rice. 2/3 of the world eats it on a daily basis. The other 1/3 has messed themselves up with refined flours and excess sugar, but that is another story."

Udo's Blend Oils: http://www.udoerasmus.com/firstscreen.html 

CDSA from Great Smokies Lab: http://www.gsdl.com/news/

 

 

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Food Allergies

Are you ALLERGIC?  Each and every year more and more people are discovering their "chronic illnesses" are related to food allergies.  I know a  Priest, I'll call him "Father J".  A young man who has been sickly all of his life.  Two years ago he discovered that he had some major food allergies.  He has adjusted his dietary lifestyle and now is leading one of the happiest and healthiest lives ever.  

The most common food allergies are to gluten found in  wheat products, egg allergies, lactose intolerance found in milk and milk products, soy allergies and peanuts.  There are many more less common allergies.  If you feel that you could be suffering from a food allergy, ask your doctor for a referral to a food allergist and registered dietician.

Find out about food allergies and how they can affect you at http://users.bigpond.net.au/allergydietitian/index.html .  

This site has plenty of information on the topic, and you could discover that part of your problems could actually be allergic reactions to the foods you are eating.  Depression, irritability, drowsiness, and dizziness can all be signs of a food allergy.  

Here are some other food allergy links that you should check out: http://www.niddk.nih.gov/health/digest/pubs/celiac/ 
http://www.foodallergy.org/allergens.html 
http://www.lactose.co.uk/milkallergy/#top 

 

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General Guidelines

So, let's explore some of the known affects of food on emotions and moods.  By following some general guidelines, you can find improvement not only physically and emotionally, you may find that these dietary tips can help you lose some unwanted pounds as well!

Foods to Avoid or use in Limited Quantities Foods that Improve Mood
Saturated Fats Mono Saturated and Poly Unsaturated Fats
Processed Foods Fresh and Frozen Vegetables
Caffeinated Beverages Water
Fruits Canned in Heavy Syrup Fresh Fruits
Bleached Wheat Products Whole Wheat Grain Products
Protein High in Animal Fats Fish High in Omega-3 Fatty Acids and Lean Meat Such as Turkey, Chicken and Stream Fish, Nuts and Seeds
Dairy Products Soy Milk and Cheese and Other Products
Sweetened Cereals Oatmeal, Fortified Cereals, and Whole Grain Cereals
Sugar and Artificial Sweeteners Natural Sweeteners such as Stevia or Small Amounts of Honey and Molasses
Artificial Colors, Additives, Flavoring Natural Flavoring
Chocolate (notice this column says avoid OR limit...lol) no substitute for GOOD chocolate in my opinion

GOOD FOOD/BAD FOOD:  I have a friend who is a Nutritionalist, Mary Beth Lind.  She says there really are no "bad" foods, (unless you are allergic).  We just tend to eat too much of the foods that contain high fat, high sugars, high additives and preservatives and do not eat as much of the fresh foods that we should.  Ever hear of anyone getting fat on too much broccoli?  (that's without the butter and cheese sauce...lol).  All foods, (unless you have an allergy), can be enjoyed as long as it is done in moderation.  On the other hand, she also says that there is NO PERFECT food either.  All diets should contain a well balanced amounts of the 6 main food groups.  Eating the lower servings, (i.e. carbohydrates 6-11, eat 6 servings), will help you loose weight as well.

If you are not familiar with the food pyramid here's a link for you that not only explains the number of servings, but the serving size as well. Too many of us are used to eating restaurant size portions, while the recommended portion size is about 1/3 that size. http://www.nal.usda.gov:8001/py/pmap.htm 

 

 

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WATER

"Water, water everywhere...".  I know... you drink LOTS of fluids all day long.  The plain and simple fact is that most of us do not drink enough water.  Sodas frequently have sodium and caffeine, juices and sports drinks have a large amount of sugars.  Here are some interesting facts about water:

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Americans are chronically dehydrated. (Likely applies to half world population) 

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In 1/3 of Americans, the thirst mechanism is so weak that it is often mistaken for hunger. 

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Even MILD dehydration will slow down one's metabolism as much as 3%. Feeling groggy?  Try a glass of water.

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One glass of water shuts down midnight hunger pangs for most dieters.

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Lack of water is the #1 trigger of daytime fatigue

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8-10 glasses of water a day  significantly eases back, muscular, and joint pain for up to 80% of sufferers. (Don't know about you...but pain sure makes me "testy"!)

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A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page. (maybe this is why my check book never balances) 

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Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk of breast cancer by 79%, and one is 50% less likely to develop bladder cancer. 

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Drinking plenty of water improves digestion and also prevents constipation.  (Well for sure the second part makes me cranky...I know that when we have changes in a patient's behavior, constipation is one of the first considerations.)

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Water improves many skin conditions such as acne,  eczema, dry skin and rashes. (Nothing can deflate my good mood faster than a big zit right in the middle of my forehead!)

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Increase your water intake if you are in a warmer climate, doing strenuous activities, or are running a fever,  grab for the water before you grab for the tylenol or aspirin.  If you have an  extremely high temperature call your doctor.

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If you do drink caffeinated beverages, add two 8 oz glasses of water for each 8 oz of caffeinated beverage.  Caffeine is a diuretic,  it leads to dehydration.  Caffeine is also a stimulant, and can lead to nervousness, sleeplessness, and irritability.

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We lose water in many ways from our body, about 2 quarts a day, approximately  1 pint from breathing,  the rest from normal sweating, urination, and bowel movements.  When we are ill we lose at a much faster rate.

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Drinking one 8 oz glass of water prior to a meal reduces the amount you feel like you "have to eat" by about 25%.

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The Average adult needs at least 64 oz of water daily. Those taking certain medications such as lithium and those over 200 pounds may need a little more. Check with your doctor, especially if you have a kidney or heart disorder. Don't drink your water all at once... spread it out over the day.

A NOTE OF CAUTION:  You know the old saying..."too much of a good thing"...well it applies to water as well.  Drinking too much water can flush natural essential chemicals out of your body called electrolytes.  It can also dilute your medications.  This is a very serious condition.  Water Intoxication can lead to  disorientation, mental confusion, seizures and even death.

 

 

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Proteins

SOY

Soy contains many wonderful elements.  Specifically, Omega-6, tryptophan and isoflavones, (plant hormones), which not only help improve mood, and prevent depression, but improves heart and circulatory health, lowers cholesterol, improves bone health, and improves pre-menopausal  transitionSoy is also an excellent low fat alternative for animal proteins.

According to Monique Gilbert who wrote the book, "Virtues of Soy", your best sources are:

"tempeh, whole soybeans (like edamame), textured soy protein, soynuts, tofu and soymilk." 1

If you are turning your nose up to this suggestion, visit Monique's site (1) and give the "Recipe of the Month" a try.  YUM!!

 L-tryptophan, Dopamine, Norepinephrine and Noradrenaline

Magic!  Neurotransmitters such as dopamine, norepinephrine, noradrenaline, and L-tryptophan  helps our body produce serotonin.  Serotonin is a neurotransmitter that helps carry messages in our brain.  Serotonin is known to improve mood, prevent depression, alertness, promote restful sleep and  improve sex drive. 2,6

Source foods containing dopamine, norepinephrine and noradrenaline are readily found in chicken and turkey and other lean protein.  Turkey is slightly higher than chicken.  These  not only calm you but also make you more mentally alert Cooked with out their skins, they can be one of the best low fat alternatives.  Many complain that cooking in this manner removes all the flavor and makes the meat dry.  Marinating in a variety of juices and herbs can solve these problems, grilling, baking, sauté in defatted chicken broth, woking,  or my favorite, baking with a Reynold's baking bag, all provide a low fat version of these delights.  

Source foods  containing L-tryptophan include: heated milk, turkey,  "roasted pumpkin seeds, baked potatoes with their skin, and kelp" 3.   These food can really help "boost" your mood, especially in the winter.  You will also need to increase your intake of vitamin B6.  (we will cover foods containing B6 in the vitamin section)

 

 

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Carbohydrates/ Starches

Well, I don't know about you, but when I think comfort foods...I think carbohydrates.  Mashed potatoes, macaroni and cheese, chocolate cake, cheese cake, home baked bread, donuts, spaghetti, raviolis ... I could go on and on.   

What do all of these food have in common?  They are all high in carbohydrates or starches.  Now, I would never suggest that we go on a diet that eliminates carbohydrates...no, no, no.   So, why are our comfort foods commonly carbohydrates?  And, why do these foods "comfort" us.

Well it's all in the brain...seriously.   Carbohydrates are broken down into glucose in the body.  The brain uses about 60% of the glucose you take in.  This glucose is the brain's "energy food".  It  helps in our body's attempt to create the serotonin I was talking about before.  The amino acids are more readily absorbed in the brain after we've eaten a high carbohydrate meal, and thus the serotonin levels in the brain are increased.

Now if you're like me...I want my carbs and I want them now, so in goes the donuts, cake etc.   I'm mistaken in my process here.  Research shows that eating complex carbohydrates like whole grains, whole grain rice, non-wheat noodle products, baked potatoes, baked sweet potatoes and fortified cereals are much better for you.   These type of starches are called complex carbohydrates.  They take longer to break down therefore the body feels "fuller" longer, they usually have quite a bit less sugar, and nutritionally they have more vitamins and minerals.  Choose complex carbohydrates that have been made with whole grain or wheatless ingredients.  You should also limit your serving to 6-8 a day for women and 10-11 a day for men. (OK, I know that's not fair...but it's life...lol)

Sugar/Sweeteners

OK...how many of you are saying, "Sugar IS a carbohydrate!"   You're right it is.  Nevertheless,  because of our "addiction" to it, it deserves a section all by itself.

Since sugar is a simple carbohydrate it is readily absorbed by the body.  Absorption begins as soon as you pop it in your mouth.  It is one of the few foods that does not have to travel into the small intestine for digestion and absorption. 

Sugar also gives us a "quick" energy boost.  Remember what I said about the production of serotonin and our cravings of carbohydrates?  

The problem with sugar is WE EAT WAY TOO MUCH!!!  Americans eat over 140 pounds of sugar and related sweeteners each year!   Unused sugar is turned into a fat that is stored in our muscle tissues for later use.  Problem is...we have more stored each day.

High sugar foods do give us a "quick energy boost".  That quick energy boost will also "crash" your blood sugar rapidly.  This is also known as hypoglycemia.  Signs and symptoms of hypoglycemia are often mistaken for other things.  They include: a sense of impending doom, drowsiness, weakness, confusion, hunger, irritability, dizziness, headache,  tremors, sweating, rapid heart beat, and a cold, clammy feeling to the skin.

We tend to do exactly the wrong thing when we are feeling this way....we eat another high sugar energy booster.  It would be far better to drink some skim milk or eat a half a sandwich.  We won't have the rapid increases and decreases then, as the sandwich is a complex carbohydrate, it takes longer for our bodies to break them down and consequently our blood sugars remain at a even level.

As far as the artificial sweeteners go...the "pink" stuff can make you crave carbohydrates even more.   The "blue" stuff has been known to affect EEG waves and have negative affects on people suffering from mood disorders.  I have not heard anything about the "yellow" stuff, however it is made from real sugar, how they got the calories out...I don't know.  Check your favorite out on the web in a search engine such as yahoo or google.

Stevia is a product made from the "sweet herb" plant.  It can not be sold as a sweetener in the US, but as a dietary supplement.  The leaves once harvested and dried are extremely sweet, about 300 times sweeter than conventional sugar.  It can also be purchased in health food stores.  Check out this link for more information on Stevia.
http://www.stevia.net/ 

 

 

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Fats/Oils

So think you can cut all fats out of your diet?  WRONG.  A diet too low in fat can actually cause depressionOn the other hand, we do eat much more of this nutrient than we should.  The recommended intake of fat should be between 20-30% of the total dietary intake.  Americans and most westerners eat  between 40 and 60% fat.  There are what is known as "good fats" and "bad fats".  Some fat facts:

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Not ALL fats are bad.  Mono-saturated and poly-unsaturated fats can actually lower cholesterol and improve heart health.

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You need fat to help transport the fat-soluble vitamins such as A, D, E, & K, across the cell membranes.

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Our cell membranes are made up  of fat.

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Brain cells have the highest concentration of fats (about 60%).

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Eating high levels of saturated fats increase our desires for sugar and carbohydrates.

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Be careful of processed or partially hydrogenated oils and margarines.  Many times that process actually will make a polyunsaturated fat saturated, and include additives and preservatives that are more harmful to you.  A low fat option...take one pound of butter, add 1/4 cup of water and blend well with a mixer.  Store this in a sealed container in the fridge.  This should not be used for baking due to the increased amount of water. Another lower fat option is to mix 1 cup softened butter with 1/4 cup of canola oil and mix with mixer until smooth.  This can be used in cooking and baking.   Store this in the fridge as well. Both of these reduce your saturated fat while providing a  "spread" that is better tasting than any margarine.  Low fat and diet margarines often have water added to them.  This way you actually use less "fat".  A very YUMMY recipe for butter is to mix 1 pound of butter with  1/4 cup of honey or molasses. This is great on bread, roles, pancakes and biscuits. Low fat and diet margarines often have water added to them.  This way you actually use less "fat". (I know that butter is a saturated fat, but, most margarines are hydrogenated.)

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Many people think that saturated fats are only animal fats, such as found in marbleized red meats, poultry and fish skin.  Vegetables can also be a source of saturated fats.  A hint here...if the fat is solid at room temperature, it's a saturated fat and should be used sparingly or avoided.  Palm oil, palm kernel oil, coconut oil and cocoa butter have a much higher percentage of saturated fats than eating a double hamburger from your favorite fast food restaurant.


Mono-saturated Fats Polyunsaturated Fats
increase the level of HDL or "good" cholesterol lowers cholesterol blood levels
Cashews Corn Oil
Avocados Sesame Oil/Sesame Seeds
Canola Oils Soybean Oil
Peanut Oils/Peanuts/Peanut Butter Sunflower Oil/Sunflower Seeds
Olive Oil/Olives Almonds/Cashews/Pecans/Walnuts
  Safflower Oil

Omega-3/ Omega-6

Omega-3 has been a "buzz" word around bipolar sites for the several years.  (Check out this article already on the site http://www.bipolarworld.net/Meds_Trt/Alt_trt/fish.html. Many people who supplement their diets with Omega-3, claim that they have been able to come off all medication.  I guess I'm a bit skeptical about coming off ALL my medication,  on the other hand, I do believe that Omega-3 and Omega-6 taken in equal amounts can seriously improve your mood and health.

According to Dr Joseph Mercola of the Optimal Wellness Center, Omega-3 and Omega-6 are both essential for good health, but we eat too much of the Omega-6 fats.  "The ideal ratio of omega-6 to omega-3 fats is 1:1.", according to Mercola.  "Our ancestors evolved over millions of years on this ratio. Today, though, our ratio of omega-6 to omega-3 averages from 20:1 to 50:1! That spells danger for you." 5   Foods rich in Omega 3 are  "olive oil, avocados, dark green leafy vegetables, salmon, flax seed oil, walnut oil,  nuts, ocean fish, ostrich meat, grass fed beef, bison, and venison", says Mercola. He goes further to say that the Omega-6 oils are too prevalent in our diet and should be limited or avoided.  They are: corn, soy, canola, safflower and sunflower oil. 5

One additional thought: cooking and heating Omega-3 sources decreases the amount of good fats you receive.  For that reason, many nutritionalist suggest taking a dietary supplement such as  cod liver or flax seed oil capsules, as well as eating uncooked vegetables and oils.  Meats should always be cooked to kill bacteria.

Here is an additional link  that lists foods high in Omega-3 and Omega-6:
 http://www.annecollins.com/dietary-fat/omega-3-efa-6-chart.htm 

 

 

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Vitamins and Minerals

Did you know that lithium is a naturally occurring element?  Sure...check out the periodic chart (you know, the one in your high school lab room).  I know that not everyone can take lithium and I'm not suggesting that everyone start "popping" lithium.  Nevertheless,  I often have to chuckle when people refuse to take lithium because they prefer a more "natural" method. (oh well, that's an whole 'nother story).

As for vitamins and minerals, our "natural" foods are great sources of them.  According to Mary Beth Lind, if we eat a well balanced diet of the food groups, we really should not need supplements.  We live in the "real" world though and many times it's easier to pop a pill than to eat right.  

One note of caution:  All vitamin and mineral supplements are NOT created equally.  Be sure to read the labels!  Some vitamins and minerals can actually do you more harm than good if taken in doses that are too high.  Again, be sure to check things out with your doctor before beginning any supplemental program.

vitamin/
mineral
food source(s) benefits points of interest/ CAUTIONS
  Vitamins    
vitamin A yellow, orange and dark green vegetables and fruits, liver, eggs, fortified milk improves vision and night blindness, healthy skin and mucous membranes, improves immune system's response to infection it's true!!! Eat your carrots for better eye sight...they are high in vitamin A
Vitamin A is a FAT SOLUBLE vitamin. high doses can be very dangerous and lead to toxicity... check with your doctor before taking a vitamin A supplement
vitamin B1
(thiamine)
organ meats such as liver and kidneys, muscle meats, fish, poultry, eggs, milk and milk products, whole grain and enriched cereals, green vegetables, improves nerve impulse transmission, energy production prevents disease called beri-beri, signs and symptoms include swollen lower legs, fatigue, loss of appetite, weight loss weakness, irritability, confusion, depression, loss of memory and decreased muscle tone
vitamin B2
(riboflavin)
organ meats such as liver and kidneys, muscle meats, fish, poultry, eggs, milk and milk products, green vegetables, necessary for fatty acid synthesis, essential for normal cells function, promotes healthy skin, tongue, eyes and nerves, energy production one sign of a Vitamin B2 deficiency is cracks at the corners of the mouth, some others are reddened eyes, sensitivity to light, and depression
folacin 
(folic acid, synthetic form or folate, natural form)
organ meats such as liver and kidneys, muscle meats, fish, poultry, eggs, milk and milk products, whole grain and enriched cereals, green vegetables, stimulates production of red blood cells, nerve cell production, general cellular reproduction, protein synthesis, DNA and RNA production  one of the many vitamins that is beneficial before getting pregnant, recent studies show this vitamin is very low in people with treatment resistant depression
Niacin organ meats such as liver and kidneys, muscle meats, fish, poultry, eggs, milk and milk products, whole grain and enriched cereals involved in more than 50 of the body's metabolic functions, energy production, metabolism of carbohydrates, proteins and fats, maintenance of every body cell also considered one of the "B" complex vitamins
deficiencies affect ALL cells, can lead to severe skin lesions, confusion, irritability, insomnia and psychosis
Biotin organ meats such as liver and kidneys, muscle meats, fish, poultry, eggs, milk and milk products, green vegetables, fatty acid synthesis deficiency is very rare, unless you eat a large amount of raw egg whites
Pantothenic Acid organ meats such as liver and kidneys, muscle meats, fish, poultry, eggs, milk and milk products, whole grain and enriched cereals, green vegetables, protein metabolism, energy metabolism, break down of fats deficiency is very rare, however signs are depression increased susceptibility to infection, irritability, confusion and fatigue
vitamin B6
(pyridoxine)
organ meats such as liver and kidneys, muscle meats, fish, poultry, eggs, milk and milk products, green vegetables, amino acids metabolism (which helps in the formation of serotonin, norepinephrine and acetycholine), promotes production of red blood cells, critical to protein metabolism, cholesterol metabolism and stored glucose conversion signs of deficiency are: altered brain function, hyperactivity, irritability, weakness, insomnia and nervousness, low blood lymphocytes and other WBCs (for fighting infections), skin lesions and arteriosclerosis
vitamin B12
(cobalamin)
organ meats such as liver and kidneys, muscle meats, fish, poultry, eggs, milk and milk products, green vegetables, production of RNA & DNA, production of red blood cells, general cellular production, maintenance of nerve tissue, lipid and carbohydrate metabolism

 

specifically the body produces immature red blood cells incapable of carrying oxygen when you have a vitamin B12 deficiency called pernicious anemia, the nerve cells will literally die from lack of oxygen, anemia can cause depression, mental confusion and irritability 
vitamin C (excellent 100mg/100g)
broccoli and broccoli greens, collards, black currants, guava, horseradish, kale,  turnip greens,  parsley, sweet peppers
(good 50-99mg/100g) cabbage,  cauliflower,  chives, kohlrabi, orange pulp, lemon pulp, mustard greens, beet greens, papaya, spinach, strawberries, watercress, sprouts
(fair 30-49mg/100g)
asparagus, limas,  swiss chard, gooseberries,  currants, grapefruit, limes, loganberries, cantaloupe,  okra, tangerines, tomatoes, potatoes, turnips
promotes healing and production of immune system cells, promotes iron absorption,  increases body metabolism and energy production, essential to function of collagen and 5-Http uptake which is responsible for serotonin production in the brain, promotes mental health and prevents depression, promotes proper hormone secretion through out the body, activates folic acid, prevents scurvy, (note: there is still a HUGE controversy on whether or not vitamin C prevents common infections like a cold, although it has been accepted that large doses will reduce the number of days ill,  having a vitamin C deficiency affects every cell in the body) classified as an anti-oxidant, water soluble, if you take a supplement be sure to drink plenty of water,  high concentrations in the blood can lead to kidney stone formation, grapefruit can affect many medications, the ones associated with treatment of BP are: Buspar ,
Caffeine, Halcion,
Tegretol, Valium,
Versed, Xanax
(all benzodiazepines like valium and buspar) 

check with your pdoc or pharmacist
vitamin D fortified milk and milk products, fish liver oils, liver and eggs, muscle meats, whole grains maintains healthy bones and teeth prevents rickets (soft bone disease), also helps the regulate calcium and phosphorus, two important minerals in bone formation, exposure to sunlight helps the body produce it's very own vitamin D
Fat soluble vitamin, large doses can cause toxicity, irreversible kidney damage, calcification of the major organs and arteries
vitamin E vegetable oils, margarine and shortening, muscle meats, milk and milk products, whole grains, dark green leafy vegetables, cabbage family anti-oxidant that protects other  nutrients like vitamin A from oxidation, promotes the integrity of the cell membrane, healthy skin and nails, improves cardiovascular health, and reduces risk cancer of the skin unfortunately, there is not scientific evidence that vitamin E improves reproduction, sexual performance, slows aging, enhances athletic performance or improves breathing disorders
Fat soluble vitamin, rare for toxic levels to occur
vitamin K leafy green vegetables,  whole grain, egg yolks, and milk  production of prothrombin which promotes blood clotting deficiency is rare in adults, but hemorrhage especially in newborns is a concern
Fat soluble vitamin, rare for toxic levels to occur
  Major Minerals found in larger quantities in the body  
Calcium canned fish, milk dark green leafy vegetables beans dark fruits eggs whole grains  improves hard structure of bones and teeth, promotes transmission of nerve impulses, muscle contractions and relaxation, cellular membrane structure, helps hold cells together, blood clotting stored in bones, one of the electrolytes important to basic body function, especially important in heart function, deficiency can lead to rickets
Chlorine table salt, salt substitutes one of the  electrolytes which are nonmetallic conductors of electricity,  nerve messages  in the body travel with the aid of electrolytes major cause of depletion are vomiting and diarrhea
Magnesium peanuts, beans, shrimp, spinach, whole grains, crab meat energy production, maintains homeostasis (body's attempt to stay chemically balanced), improves nerve impulse transmission deficiency signs and symptoms are: irritability, muscle tremors
Phosphorus whole milk, chicken, pork, lean beef, tuna, cheese, beans, eggs, whole grains structure of bones and  teeth, DNA and RNA production, buffer of the body fluid deficiency can lead to rickets
Potassium lean meats, fish, milk, bananas one of the  electrolytes which are nonmetallic conductors of electricity,  nerve messages  in the body travel with the aid of electrolytes, retention of fluids taking diuretics can deplete the potassium levels quickly, major cause of depletion are vomiting and diarrhea, too much potassium can be serious as well
Sodium bouillon, baking powder, sea fish, shell fish, salt cured meats, cheese, bread, eggs, processed foods, table salt one of the  electrolytes which are nonmetallic conductors of electricity,  nerve messages  in the body travel with the aid of electrolytes strenuous exercise can lead to depletion, although sports drinks often replace sodium quickly they also contain a large amount of sugars, confusion, irritability and psychosis are some signs of depletion
Sulfur meat, fish, poultry, eggs, milk, legumes contributes to the structure of proteins, promotes body use of thiamin and some hormones found in all tissues and causes the distinct odor of burning hair, nails or skin
  Trace Minerals found in smaller quantities in the body  
Arsenic organic foods normal growth, iron utilization  this occurs naturally in the water and soil and the dietary intake from foods is much lower than the toxic levels written about in detective stories and murder mysteries
Chromium molasses, meats, fruits, vegetables promotes normal function of insulin and normal glucose tolerance due to the increase in refined sugar intake, can be a factor in early diabetes development
Cobalt see vitamin B12 part of vitamin B12 see vitamin B12
Copper organ meats, shell fish, nuts, whole grains, eggs, fish, poultry,  dried peas, beans,  dark green leafy vegetables respiratory chain, collagen production, hemoglobin production, melanin production deficiency signs and symptoms: anemia, mental slowness due to lack of oxygen to the brain
Fluorine added to water supply in many areas...and the rest depends on the soil content of fluoride where you live, fluoride toothpastes do offer a fair amount helps form tooth enamel pregnant mothers who are given an additional fluoride supplement can guarantee a cavity free life for their newborn, 
Iodine store bought salt, shell fish, kelp, seaweed thyroid function, body metabolism goiter or enlarged thyroid, nervousness, irritability, depression, confusion, anxiety can all be signs of thyroid problems
Iron meat, oysters, whole grains, fortified cereals and breads, raisins, dried fruits, dark green leafy vegetables promotes use and production of body enzymes iron deficient anemia is most common, anemia can cause depression, mental confusion and irritability 
Manganese cereals, dried peas, beans, nuts, leafy green vegetables, dried fruits, root or tuber vegetables, almonds, tea growth,   fertility, healthy skin, changes in pigmentation or skin color works hand in hand with vitamin K
Molybdenum grazing animal meats, vegetables grown in areas of high soil content protection of cellular membranes, reduction of tumors, decreased cancer risk can be dangerous and toxic in high levels
Nickel grazing animal meats, vegetables grown in areas of high soil content in natural food forms slows aging improves bone, mucous membranes, collagen and skin tissues, prevents iron deficiency anemia data is very limited, however,  toxicity is usually not a problem unless several grams are ingested from non-dietary sources
Selenium grazing animal meats, vegetables grown in areas of high soil content cancer risk reduction in amounts of 0.05 - 0.2 poor dental hygiene and increased cavities can be an indication of high selenium content in an area, can be dangerous and toxic in high levels
Silicon actually found in most foods, this is the most prevalent mineral on the earth, oats and barley are best sources collagen formation, bone calcification too much silicon can cause silicosis, a respiratory disease that causes lung tissues to harden
Tin grazing animal meats, vegetables grown in areas of high soil content normal function of adrenal gland, heart function tomato products canned in tin that has not been coated with lacquer or resin increase tin uptake, dietary levels have not been established
Vanadium shellfish, mushrooms, black pepper, and parsley maintaining blood sugar levels, bones and teeth, reduces risk of cancer dietary levels have not been established, however high supplemental doses can cause a green tongue and chemical imbalances in the body
Zinc raw Atlantic oysters, wheat germ, lean beef, dark turkey meat, whole grains, cheddar cheese body metabolism and production of new cells, energy production, protein synthesis, promotes wound healing, collagen formation, amino acid metabolism deficiency signs and symptoms, dry brittle hair and nails, scaly and inflamed skin

 vitamin and mineral information from reference #6

TrueHope & Other Alternatives

Vitamin and mineral supplements have been hailed as the new all natural treatment for BP.  TrueHope or EM Power Plus has been one of those supplements in the news for the last several years.  There are those who swear by it and others who take a much harder view of the supplements.  We are not making any claims here one way or the other.  There is obviously many who are interested in this approach, and we want to give you the full story.  Here are a couple links you might want to check out.  They are from both sides of the TrueHope spectrum, as well as testimonials from other Alternative Treatments.

http://www.alternativementalhealth.com/testimonials/

http://www.truehope.com 

http://www.bipolarworld.net/Stories/ben.htm 

http://www.healthwatcher.net/Quackerywatch/Synergy/evaluation-1.html 

http://www.ratbags.com/rsoles/comment/truehope.htm 

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RECIPES

Now, you know what to eat...but how do we eat this stuff so that our palette and our visuals are "fed" as well.  Good food does not have to be boring!!!

Try this quick snack, it's great to take to parties, and makes a colorful addition to your plate!!!

Mexi-kali

1 package frozen corn thawed not cooked             1 can or 1 cup black beans

1can or 1 cup dark kidney beans                           1 can or 1 cup chick peas

1 can black eyed peas                                           1 large jar or 3 cups Salsa

1 large green pepper/ large chunks                        1 medium red onion/ large chunks

Mix all together in a large bowl.  Serve with homemade tortillas, on eggs, in pita pockets, or as a dip.  We make our own tortilla chips with homemade tortillas cut into sections and baked in the oven at 350 degrees for 10-15 minutes.

 

My Breakfast Delight

1 cup cooked long grain rice                                   1 cup skim milk or soy milk

1/4 cup chopped walnuts                                        1/4 cup dried blueberries

1/4 cup natural coconut                                          1 tsp brown sugar or molasses

1 tsp butter

Mix all together and eat as warm cereal or cold.  Can be heated in microwave for 2 minutes or cooked on top of stove.  Note add milk last if heating on top of stove to prevent scalding the milk. Makes 2 servings.

Here are some links to other sites with recipes that may help.

http://www.foodyoucaneat.com/macrobiotics/default.asp 

http://www.soyfoods.com/recipes/ 

http://www.mothersherbs.com/recipes/healthy_salmon.html 

http://www.fatsforhealth.com/library/libitems/flax_recipes.php3 

http://www.redstaryeast.net/celiacindex.htm 

http://wellness.ucdavis.edu/diet_exercise/recipes/washington_salad.html 

http://www.waitrose.com/food_drink/Recipes/index.asp 

http://www.applesforhealth.com/recipes1.html 

http://my.webmd.com/content/article/55/65343.htm

There are many good links on the web.  Do a search on yahoo or google.  Be very specific when you are searching, for instance one of the search titles I used was "food that improves mood."

 

 

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MORE LINKS

The links listed below are from our very own Dr Phelps'  Question and Answer archives.  He often includes additional links in his responses.  So I thought you'd like to check these out.

Current Research on Fish Oil?

Fish Oil, Vitamins and Therapy

Serenity™ Lithium Orotate

TrueHope - EM Power Plus

Synergy Study

Synergy Company Treatment

Truehope?Thyroid Hormones-Age 14?

Herbs but not medications

Vitamins

Of Vitamin Treatment

Inositol

SAMe

SAM-e & Tryptophan Together?

L-tryptophan for Bipolar Disorder

L-carnitine & Mania?

Vitamin-Mineral Supplements

TrueHope.com  (E.M.Power Plus) (Dr Phelps's latest thoughts on TrueHope)

 

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References

1.  The Healing Power of Soy's Isoflavones:  Monique M. Gilbert; http://veggieheadonline.com/isoflavones.html http://www.geocities.com/virtuesofsoy/ 

2.   Let Turkey Improve Your Mood - Naturally!: The National Turkey Federation
  http://www.turkeyfed.org/consumer/cookinfo/goodmood.html

3.   What Really Works: Susan Clark; http://www.whatreallyworks.co.uk/start/factsheets.asp?article_ID=452 

4.  What fat should we eat?:  Pacific Academy of Homeopathy; http://www.homeopathy-academy.org/fat.htm 

5.  Omega-3 is Essential to the Human Body:  Dr Joseph Mercola;  
http://www.mercola.com/article/omega3.htm 

6.   Nutrition: An Applied Science: Patsy Bostick Reed; Northern Arizona University; West Publishing Company, St Paul, New York, Los Angeles, San Francisco
 

 

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