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Food & Mood Nourishment for Body and Mind
Presented by: Nancy Lea, MS, RD
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Introduction
What you eat affects how you feel (energy, neurotransmitters, glucose, vitamins, and minerals)
The cyclical nature of dieting and urges to binge
Cravings, what is your body telling you?
When controlling your diet takes a disordered turn
Smarter food choices - eat better to feel better
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Food, Body, and Mind Connection
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Energy Level Food Affects Your Energy Level
• Breakfast matters
• Sugar – How much is too much?
• The caffeine trap
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How Food Affects Mood
* Cravings * Stress Levels * Sleep Habits
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Vitamins and Minerals *Help make and aid neurotransmitters in the brain
*Lift mood as well as immune system
*Deficiency can cause fatigue
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Blood Glucose
*Hypoglycemia defined
*Your brain runs on
glucose
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Neurotransmitters
• NPY (neuropeptide y) and GABA (gamma aminobutryic acid)
• connected to glucose and carbohydrate cravings
• increase with restrictive diet
• Trytophan and Serotonin help regulate mood
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Are You Sensitive to Carbohydrates?
Take the Quiz
Source: Sommer, Elizabeth. Food and Mood, The Complete Guide to Eating Well and Feeling Your Best. 2nd Edition. New York: Henry Holt
and Company. 1999.
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Food Cravings Why? What? and How to Cope
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Why Restrictive Diets Do Not Work
• Endorphins and cravings are connected
• Rebound Effect - Abstinence can lead to binge-like behavior
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Food Cravings • PMS
• Pregnancy
• Seasonal Affective Disorder (SAD) * Vitamin D - the sunshine vitamin
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Appetite and Mood
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Overeating and Weight Concerns
Finding comfort in food
When bad moods lead to food-abuse
Eating when you are not hungry
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Eating Through Depression
Losing your appetite, what is normal?
Postpartum baby blues
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The Role of Stress
• What we eat and how much we eat
• Cortisol, chronic exposure and high levels are damaging
• Anxiety and weight loss or gain
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Stress Hormones
Corticosterone Released
Corticosterone Reaches
Hypothalamus
Hypothalamus Releases NPY
Cravings Go Up
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Control to Obsession • More than a diet - how to spot an eating disorder
•Thin Body = Thin Brain
•Body image distortion and pregnancy *Postpartum triggers
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Eating Well Simple Tips
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Calming Agents Found in Food
• Minerals - Magnesium, Zinc and Iron
• Antioxidants - Vitamins C & E and Beta Carotene
• B Vitamins
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Good Sources • Mg, Zinc and Iron
Lean Meat, Green Leafy Vegetables, Dry Beans, Peas, Nuts, Whole Grains, Oysters
• Vitamins A (Beta Carotene), C, and E Bell Peppers, Oranges, Broccoli, Strawberries, Carrots, Sweet Potatoes, Cantaloupe, Peaches, Almonds, Safflower Oil
• Foods rich in B Vitamins Collard Greens, Cooked Dry Beans, Spinach, Milk, Yogurt, Wheat Germ, Oysters, Chicken, Peas
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Increase Brain Power Through Food
• Omega 3's DHA
• Fish oils and mental health
• Is fish safe to eat during pregnancy?
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Best Practices
• Start your day right
• Limit sugar, caffeine and alcohol to control cravings
• Listen to your body, understand cravings
• Eat foods that boost energy
• Pay attention to hydration
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Sizing Up Your Food
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Sizing Up Your Food
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No One Size Fits All
• Registered Dietitians are nutritional experts
• Dietitians coach patients and tailor nutritional meal plans
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Questions?
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References Sommer, Elizabeth. Food and Mood, The Complete Guide to Eating Well and Feeling Your Best. 2nd Edition. New York: Henry Holt and Company. 1999.
Nelms, Marcia, Sucher Kathryn, et al. Nutrition Therapy and Pathophysiology. New York.Thompson Wadsworth. 2007.
Bulik, Cynthia M. The Woman In the Mirror. How to Stop Confusing What You Look Like With Who You Are. New York. Walker & Company. 2012.
How to Avoid Portion Size Pitfalls to Help Manage Your Weight. Retrieved on11/15/13 from: http://m.cdc.gov/en/HealthSafetyTopics/HealthyLiving/HealthyWeight/HealthyEating/CuttingCalories/portionPitfalls