Mood Foods

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. 

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!

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:

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  transition.  Soy 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 depression.  On 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:

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 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