FOOD MOOD & YOUR ATTITUDE

Our Key Objective for today

• Identify the 4 main mood regulating hormones of the brainand what they are responsible for

• Identify the top 4 things that impact these hormones

• Identify your mood type

• Discover the specific nutrients needed for each mood type

• Identify the 4 main mood regulating hormones of the brainand what they are responsible for

• Identify the top 4 things that impact these hormones

• Identify your mood type

• Discover the specific nutrients needed for each mood type

The 4 Mood RegulatingHormones of the Brain

SEROTONINSEROTONIN

3 CATECHOLAMINEDopamine,

noradrenaline andadrenaline

3 CATECHOLAMINEDopamine,

noradrenaline andadrenaline

POSITIVITY

FLEXIBILITY

CONFIDENCE

EASYGOING ENERGISED

ALERT & ALIVEFOCUSED

CLEAR HEADED

ZEST & EXCITEMENT

REGULATES SLEEP& APPETITE

SEROTONIN

3 CATECHOLAMINEDopamine,

noradrenaline andadrenaline

GABA /CORTISOL

GABA /CORTISOL

ENDORPHINENDORPHINRELAXED

STRESS FREE

CHILLED

LAID BACK

EUPHORIA PLEASURE

COMFORTBLISS

REGULATESMUSCLE TONE

Low in Serotonin &Dark Clouds Linger!

PESSIMISTICWORRIED

NEGATIVE

ANGRY

ANXIETY

SLEEPLESSNESS

AGITATED

IRRITABLE

BLISS

OBSESSIVE OR CONTROLLING (OCD)

ANXIETYAGITATED

GLASS HALF FULL

Low in Catecholamine's &Feeling BLAH!

UNFOCUSED EMOTIONALLY NUMB

LACKING ENTHUSIASM OR EXCITEMENT

LETHARGICJUST BLAH

UNFOCUSED

LACK OF CONCENTRATION

COMFORTBLISS

EMOTIONALLY NUMB

Low in Gaba &Stressed Out

GABA / CORTISOGABA / CORTISOTIRED BUT WIRED

STRESSED OUT

OVERWHELMEDADRENAL EXHAUTIONGABA / CORTISOGABA / CORTISO

OVERWHELMEDADRENAL EXHAUTION

EUPHORIA PLEASURE

BLISS

CHRONIC FATIGUE

NIGHT SWEATS

INSOMIA

Low in Endorphins &Over Sensitive to Life’s Pains

GABA / CORTISOGABA / CORTISO

A PROTECTIVE VENEER OF TOUGHNESSOR JOVIALITY

OVERLY SENSITIVE

AVOIDS EMOTIONAL INTIMACY ORCONFRONTATION

GABA / CORTISOGABA / CORTISO

EUPHORIA PLEASURE

AVOIDS EMOTIONAL INTIMACY ORCONFRONTATION

LOOK TO NUMB THE PAIN OR SEEK COMFORTIN DRUGS, SEX, FOOD, ALCHOLE OR ADRENALINEBOOSTING ACTIVITIES

Top 4 Things That Impact &Deplete These Hormones

• Nutrition

• Lifestyle

• Hormonal balance; thyroid, adrenal, sex

• Genetics

• Nutrition

• Lifestyle

• Hormonal balance; thyroid, adrenal, sex

• Genetics

Lifestyle• Work life balance• Health challenges• Rest and downtime• Exercise – too much too little• Financial stress• Relationships – family, friends, partner

• Work life balance• Health challenges• Rest and downtime• Exercise – too much too little• Financial stress• Relationships – family, friends, partner

Hormonal Balance

• Thyroid,• Adrenals• Sex

• Thyroid,• Adrenals• Sex

Genetic Influences

• Genetics

Identify Your Mood Type

Fundamentals of Nutrition• Organic & unprocessed

• Seasonal

• Variety

• Alimenting food intolerance andallergies

• Eating for “Your Blueprint”

• Organic & unprocessed

• Seasonal

• Variety

• Alimenting food intolerance andallergies

• Eating for “Your Blueprint”

Specific Nutrients Needed To MaintainSerotonin Levels

MOOD TYPE 1 – SEROTONIN requires the amino acid – TRYPTOPHANTRYPTOPHAN BOOSTING FOODS –

Protein – Game meat: venison and elk, turkey, chicken, beef, calf’s liverCheese such as cottage cheese, cheddar cheese, Gruyere cheeseCod, tuna, halibut, sardine, mackerel, shrimp, snapper, salmon, and scallopsPeanuts, walnuts, pistachios, cashews, almonds, chestnuts and pumpkin seedsBananas, strawberries, apples, oranges, blueberries, pineapple, avocados, and peaches

VITIMINS – B6, Vit C, D Folic acid, Zinc, Magnesium and calcium are needed for theconversion of TRYPTOPHAN to SEROTONIN

MOOD TYPE 1 – SEROTONIN requires the amino acid – TRYPTOPHANTRYPTOPHAN BOOSTING FOODS –

Protein – Game meat: venison and elk, turkey, chicken, beef, calf’s liverCheese such as cottage cheese, cheddar cheese, Gruyere cheeseCod, tuna, halibut, sardine, mackerel, shrimp, snapper, salmon, and scallopsPeanuts, walnuts, pistachios, cashews, almonds, chestnuts and pumpkin seedsBananas, strawberries, apples, oranges, blueberries, pineapple, avocados, and peaches

VITIMINS – B6, Vit C, D Folic acid, Zinc, Magnesium and calcium are needed for theconversion of TRYPTOPHAN to SEROTONIN

Specific Nutrients Needed To MaintainTYROSINE Levels

MOOD TYPE 2 CATECHOLAMINES – requires the amino acid – TYROSINE; nature’s energiser!

TYROSINE BOOSTING FOODS – Protein - Buffalo, moose, elk, turkey, quail, pigeon, duck, goat,guinea, pork.Crab, shrimp, salmon, orange roughy, tuna, cod, haddock, whitefish, and perchBroad beans, green peas, mustard greens, spinach, seaweed, shitake, mushroomsEggs (yolk), cheddar cheese ( casein )Peanuts, sesame seeds, almonds, macadamia, pistachios, walnuts and peanutsAvocado, kiwi, pineapple strawberry

VITIMIN D – fat soluble vitamin that directs the conversion of TYROSINE into CATS in bothYour brain and your adrenal glands

FATS – OMEGA 3 FISH OILS – balancing DHA & EPA can increase your “CATS” by up to 40%

ANTI TYROSINE – FOODS – Soy products inhibit the conversion of TYROSINE into “CATS”

MOOD TYPE 2 CATECHOLAMINES – requires the amino acid – TYROSINE; nature’s energiser!

TYROSINE BOOSTING FOODS – Protein - Buffalo, moose, elk, turkey, quail, pigeon, duck, goat,guinea, pork.Crab, shrimp, salmon, orange roughy, tuna, cod, haddock, whitefish, and perchBroad beans, green peas, mustard greens, spinach, seaweed, shitake, mushroomsEggs (yolk), cheddar cheese ( casein )Peanuts, sesame seeds, almonds, macadamia, pistachios, walnuts and peanutsAvocado, kiwi, pineapple strawberry

VITIMIN D – fat soluble vitamin that directs the conversion of TYROSINE into CATS in bothYour brain and your adrenal glands

FATS – OMEGA 3 FISH OILS – balancing DHA & EPA can increase your “CATS” by up to 40%

ANTI TYROSINE – FOODS – Soy products inhibit the conversion of TYROSINE into “CATS”

Specific Nutrients Needed To MaintainGABA Levels

MOOD TYPE 3 – GABA is both an Amino acid and acts as a mood regulating hormone

TOP STRESS BUSTING FOODS ARE PROTEIN AND FATSGABA BOOSTING FOODS – organ meats (particularly beef liver), fish such as halibut andmackerel.Almonds, walnuts, brown rice, lentils, beans, oats, spinach, broccoli whole wheat,cantaloupe, oranges, bananas and reishi mushrooms

VITIMINS – Foods containing B6 and Glutamine needed for the production of GABA

Quality SATURATED FAT – for cholesterol production – for all steroid hormones

MOOD TYPE 3 – GABA is both an Amino acid and acts as a mood regulating hormone

TOP STRESS BUSTING FOODS ARE PROTEIN AND FATSGABA BOOSTING FOODS – organ meats (particularly beef liver), fish such as halibut andmackerel.Almonds, walnuts, brown rice, lentils, beans, oats, spinach, broccoli whole wheat,cantaloupe, oranges, bananas and reishi mushrooms

VITIMINS – Foods containing B6 and Glutamine needed for the production of GABA

Quality SATURATED FAT – for cholesterol production – for all steroid hormones

Specific Nutrients Needed To MaintainENDORPHIN Levels

MOOD TYPE 4 – ENDORPHIN – unlike the other mood regulating hormones Endorphinsuse up to at least 15 of the 22 amino acids to produce endorphins

ENDORPHIN BOOSTING FOODS – All quality sourced animal protein foods, fish, eggs andthen plant based proteins.Vitamin and mineral rich fruit and vegetables

VITIMINS AND MINERALS – B group of vitamins, Vit C and Vit D, Vit E, Calcium,Magnesium and Zinc

Quality saturated FAT to convert the amino acids into the required mood regulatinghormones

MOOD TYPE 4 – ENDORPHIN – unlike the other mood regulating hormones Endorphinsuse up to at least 15 of the 22 amino acids to produce endorphins

ENDORPHIN BOOSTING FOODS – All quality sourced animal protein foods, fish, eggs andthen plant based proteins.Vitamin and mineral rich fruit and vegetables

VITIMINS AND MINERALS – B group of vitamins, Vit C and Vit D, Vit E, Calcium,Magnesium and Zinc

Quality saturated FAT to convert the amino acids into the required mood regulatinghormones

IN SUMMARYTOP 4 BAD MOOD FOODS

• Joint 1st Sweets and white flour starches –Irregular blood sugar, depletes vital nutrients, elevates stress response &highly addictive

• 2nd Wheat and its cousins Rye, Oats and barleyGluten irritates, inflames and ruptures the lining of the gut. Numerousdiseases have been associated with these gluten containing grain

• 3rd Processed fats and vegetable oilsProduces Pro inflammatory responses

• 4th SoyDisrupts sex hormones & thyroid function, prohibits absorption of minerals toname a few. Soy fed infants have 17 thousand times higher levels of estrogenthan human breast milk or cows milk

TOP 4 BAD MOOD FOODS• Joint 1st Sweets and white flour starches –Irregular blood sugar, depletes vital nutrients, elevates stress response &highly addictive

• 2nd Wheat and its cousins Rye, Oats and barleyGluten irritates, inflames and ruptures the lining of the gut. Numerousdiseases have been associated with these gluten containing grain

• 3rd Processed fats and vegetable oilsProduces Pro inflammatory responses

• 4th SoyDisrupts sex hormones & thyroid function, prohibits absorption of minerals toname a few. Soy fed infants have 17 thousand times higher levels of estrogenthan human breast milk or cows milk

What is Gluten

Gluten is a type of protein found in wheat, rye, branoats and barleyIt is composed of two primary substrates• Prolamines• Glutelins

The prolamine gliadin is the most researched piece ofgluten in the medical literature because it relates toceliac disease

Gluten is a type of protein found in wheat, rye, branoats and barleyIt is composed of two primary substrates• Prolamines• Glutelins

The prolamine gliadin is the most researched piece ofgluten in the medical literature because it relates toceliac disease

What is GlutenGrains Prolamine % of total protein

Wheat Gliadin 69

Rye Secalinin 30-50

Oats Avenin 16

Barley Hordein 46-52

Millet Panicin 40Millet Panicin 40

Corn Zien 55

Rice Orzenin 5

Sorgum Kafirin 52

(quinoa, buckwheat, amaranth are a seednot a grain but still contain Prolamines in the protein)

IN SUMMARYTOP 4 GOOD MOOD FOODS

• 1st Amino acid– animal sourced complete proteins

• 2nd Saturated and mono- saturated fats

• 3rd Vegetables and Salad

• 4th Fruit

TOP 4 GOOD MOOD FOODS

• 1st Amino acid– animal sourced complete proteins

• 2nd Saturated and mono- saturated fats

• 3rd Vegetables and Salad

• 4th Fruit

Resources & ReferencesJulia Ross M.A. The Mood Cure (New York: Penguin Books 2004)

Arem, Ridha, M.D. The Thyroid Solution (New York: Ballantine Books 2000)

Shomon Mary J. Living Well With Hypothyroidism (New York: Avon Wholecare, 2000)

Amen, Daniel, M.D. Healing Nutrients Within (New York : Putnam, 2001)

Wilson, James L. Adrenal Fatigue: The 21st Century stress Syndrome (Peta-luma, Calif:Smart Publication, 2002)

Mathews – Larson, Joan, Ph.D. Depression –Free Naturally (New York: Ballantine 2000)

Norden, Michael, M.D Beyond Prozac (New York: Regan Books, 1996)

Sahelian, Ray, M.D 5-HTTP: Nature’s Serotonin Solution (New York: Avery, 1999)

Julia Ross M.A. The Mood Cure (New York: Penguin Books 2004)

Arem, Ridha, M.D. The Thyroid Solution (New York: Ballantine Books 2000)

Shomon Mary J. Living Well With Hypothyroidism (New York: Avon Wholecare, 2000)

Amen, Daniel, M.D. Healing Nutrients Within (New York : Putnam, 2001)

Wilson, James L. Adrenal Fatigue: The 21st Century stress Syndrome (Peta-luma, Calif:Smart Publication, 2002)

Mathews – Larson, Joan, Ph.D. Depression –Free Naturally (New York: Ballantine 2000)

Norden, Michael, M.D Beyond Prozac (New York: Regan Books, 1996)

Sahelian, Ray, M.D 5-HTTP: Nature’s Serotonin Solution (New York: Avery, 1999)

An Easy Way to Get Healthy

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