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)
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