If you missed yesterday’s blog post and video on the links between food and mood check it out here: Food and Mood
Food is medicine. Treat it as such.
Food is medicine. Treat it as such.
If you missed yesterday’s blog post and video on the links between food and mood check it out here: Food and Mood
Ever noticed that you feel different after eating different foods? In the past the links between food and mood may have been considered pseudoscience as food is just fuel, right? Not anymore. In today’s world we know the quality of that fuel (food) matters.
Over a decade ago Wallin and Rissanen (1994) were discussing the impacts of food and food cravings on psychiatric diagnoses. Today we are studying how the gut microbiota are impacted by diet choices and influence behavior (Jørgensen, 2014). There is lots of research linking how well children do in the classroom to meals eaten throughout the day, how strong our workouts will be to when and how we eat, and shows us how our focus and concentration fluctuate with what additives and ingredients were packaged in that meal you ate. Today, consider how you are eating for your brain.
For many of us we eat a routine set of items. In these items we often find the same things we ate and were exposed to as children. As a result we are fueling similar to our biology and culture. This used to be a good thing, as more research is showing us how ethnicity impacts ability to digest particular food items. However, with such diversity in our food system, easy access to all sorts of new foods, and things like GMOs, additives, colors, and preservatives many of us do not feel as good as we used to when we eat the same foods from our past. We have moved away from those family, cultural, and ethically focused meal plans and begun to source our food miles and miles from our homes.
As you eat this week, notice how you feel before you eat. What is your emotional state? Are you really hungry? Are you just bored? Do you feel sad, happy, angry? How did you feel yesterday? Many times our food choices are based on energy levels from yesterday. Then notice the same about how you feel when you get done eating. Did that meal satisfy you? If not why not? What is the emotion set you are feeling as you finish eating?
Next notice your thoughts. As a personal trainer and former fitness center owner, people around me often say things like: “I know I shouldn’t eat this … but” as they take a huge bite of something. This is not the way to help your mind create an experience of health or your body feel good about what you are eating. If you want that piece of cake, eat it, but be careful how you think about it. If you are saying “I shouldn’t” then have a smaller piece and say “I am so grateful I have the opportunity to sample this sweetness, I am also grateful that I only need a little to feel satisfied”. Then eat the item mindfully and enjoy it fully. As you swallow tell your belly, “We are enjoying the sweetness of life in this moment”. Do the same when you eat salad and fruit and vegetables, and drink water. As you eat, tell yourself how great these items are for your cells, your gut flora, and your brain.
The connection between what we think and what we manifest is well known. You will cultivate what you what you put your attention on. Use the power of your attention to focus on what you want, not what you don’t. As you tell yourself you are making healthy choices and you are caring for your body well, you begin to manifest increased healthy behaviors. Don’t believe me? Begin to think about something you like, focus on it, Just do not think about pink elephants. How many of you saw a pink elephant in your mind?
The subconscious works in pictures. When you give it a subject, like pink elephants, “bad” food, things you hate, it puts resources toward creating the experience of noticing pink elephants (or other items). If it is this easy to see pink elephants in your mind, imagine how easy it will be to see your body working exactly as it should, humming along, doing just what is needed in each moment to fully function. Think about how easy it will be to take a food, tell yourself the food is helping your body, and create a healthy pattern of engagement between food that is good for you, feeding yourself well, and generating positive moods as a result.
As you increase the healthy foods, your mood improves, your sleep gets better, and it’s easier to manage stress in your life. Your body has the nutrients, vitamins, and minerals it needs to make the neurotransmitters you need to feel happy, content, and connected. All of which help you feel regulated and grounded. Want more ideas to help yourself stay on track? Check out an easier post: Eat Well, Feel Well
As you feed yourself today, say something positive and thankful over your food. You will be surprised how that shifts your focus and brings a different experience to your eating … Here’s to happy eating, enjoy!
Jørgensen, B.P., Hansen, J. T., Krych, L., Larsen, C., Klein, A.B., Nielsen, D. S., Josefsen, K., Hansen, A. K., Sørensen, D. B. (2014). A possible link between food and mood: Dietary impact on gut microbiota and behavior in BALB/c mice. PLOS ONE, 9(8), e103398 1-15.
Wallin M.S., Rissanen A.M. (1994). Food and mood: relationship between food, serotonin and affective disorders. Acta Psychiatrica Scandinavica, 377, 36-40.
I am not a great cook, I’m good when I want to be, but honestly my mind is usually somewhere else and following recipes is really, really hard for me. Any distraction – 3 kids, the dog, a friend, a flower – and boom, we are having “blackened” food again … usually without the Cajan part.
So I started making my food simple. Really simple. I wanted healthy and easy.
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Today’s Food Mantra: I know that what I eat matters in how I feel. If I want to feel good, I have to eat good. Food and mood go together. Eat Well, Feel Well. Speak this mantra out loud and repeat as necessary. @StacyReuille
Here’s a great side dish or lunch idea. It can make a great meal on it’s own, a dish to share at the local potluck, or a side to some great grilled items, a soup, or smoked turkey.
Tomato Cucumber Salad:
1. Get some tomatoes. The fresher the better (may need to check out the local natural food store this time of year).
2. Get some cucumbers. The fresher the better (same as above).
3. Get some onion. I like the white or yellow kinds in this dish.
4. Cut all those up in bite sized chunks. I like to keep all the tomato juice and seeds in. If you don’t, don’t.
5. Find some really good ranch dressing. I haven’t gotten to the point where I make this from scratch yet. I use full fat and organic. I like the Newman’s Own brand. I just look for small list of ingredients on the back and low to no sugar. Put a little in the bowl. Start with a small dollop. You can always add more.
6. Salt and pepper if you like. I usually add cracked black pepper, but salt depends on the dressing.
7. Mix it all up and taste. If you feel like you need to add more of anything, do.
Word of caution – If you are going to put in the fridge to blend the flavors, you need less dressing and salt/pepper than you think. Even when I make and eat, I need less salt and dressing than I think.
Ta-da! Yummy and done.
When we look at the links between blood sugar and mood we see some themes. When one doesn’t eat for long periods of time irritability, depression, sadness, a general feeling of malaise are common. My clients articulate this as “blah” and it makes sense given that feeling low energy often gets tagged as depression in our culture or “what’s wrong with me because I can’t get things done”. Things just aren’t as vibrant, colorful, interesting, or exciting when you aren’t feeling well. When you don’t eat for long periods of time, you don’t feel well.
Many of us feel the well deserved twang when eating something indulgent after a workout. WAIT!!! Are you self-sabotaging all the hard work? Some of us tend to overindulge and negate the calories we just burned. The result is no weight loss and EVEN WEIGHT GAIN!!!!
If you are eating more calories following a workout than you burned – you are what we’d call a compensator. You eat to compensate for your workout, but may be falling into a psychological trap of rewards rather than refueling. Here are some tips to stop compensating.
First plan your meals, at least for a little while. See where your daily slumps are. Do you need a nutritional snack at 10am? 2pm? to make it to your workout after work? Do you eat every 2-4hours? Small snacks? Get enough protein and fat throughout the day? Are you eating nutrient dense foods so you’ll have the energy to finish your day without feeling deprived?
Next check your beverages. Do you drink enough water throughout the day? How much caffeine are you drinking? Caffeine will set you up for those slumps and create a cycle to feed itself. You’ll need more and more and then not sleep and then need more. See how it works?
Find non-food rewards to give yourself. You may be bingeing because you feel like you deserve something special…and you do, however if food was used as a reward in your life, especially those sweet treats, it may be time to stop that cycle. Find other ways to give yourself a special treat.
It helps to make sure you eat a good pre and post workout snack. AND consider if you burned off 250 calories in a workout, that really only a granola bar. So eating a heaping portion is more than you burned. Often people will be more hungry because what’s called post exercise energy consumption – however if you have planned pre and post snacks and have a solid eating schedule throughout the day usually exercise isn’t a binge creator – that’s the psychological piece of I deserve it.
So you’ve been working hard and know you’re no the right track, but now it’s time to morph your new year’s resolutions into your life. It’s getting hard to maintain the motivation to keep up the new year pace. That sounds great! AND that’s how it happens day by day and new behavior by new behavior. Here is a guideline for losing weight to help you plan for the next few months and bring this lifestyle into your week.
10-12lbs in 12 wks is doable. On average you want to aim for 1-2lbs per week. So you might be better off giving yourself 14wks to allow for set backs. There will be some weeks you lose more and some less. We all cycle so that usually isn’t something to worry about unless you aren’t seeing loss. I find most of my clients (men and women) lose about 3wks a month and gain .5 or so 1 wk a month on average.
Sometimes the last 10 lbs can stick. If this is the case look at diet and see if there is anywhere you might be getting hidden calories or extra salt. Alcohol is another big place to cut down or out when looking to lose the last few pounds toward your goal. Use this as a guideline to help you determine healthy weight loss to keep it off.
This week’s idea for healthy living = PLANNING
It’s Fall, back to school, and illness season. So planning will be key. If you haven’t paid things forward it will matter that you determine your strategy to get through the season and how to maintain workouts if you get ill. How will you adjust your schedule for busy days or days/weeks you feel like crap. Falling completely off the wagon doesn’t seem to be the best option because most have trouble getting back on – Damn horse ran fast after I fell off – SO … here are some tips for planning balance in your life.
1) Determine what you can do – maybe you usually workout an hour but the first week of school or during a big project it might be 30min a day or 2 15min segments. Maybe find activities that you can include for calorie burn like parking and walking or picking events with friends that include activities to participate in.
2) Pay attention to food – if you aren’t working out as much or hard you may need to cut back on calories – often easier when sick than during a busy time. So just notice and maybe choose the salad and lean chicken, smaller portions, or eating less snacks throughout the day – don’t go too long between meals or you’ll tank your blood surgar.
3) Know this is how healthy living works – life happens, we get sick, go on vacation, have a whole town party for a week where we dress up. Give yourself a break and keep postive. This is the stuff that makes life worth living and if you can strike the balance between healthy eating, working-out, and living you are doing it. Your horse won’t take off with your wagon – you’ll have no trouble living the fitness lifesytle if you have put some effort into planning for life.
Sometimes it’s easy to forget that starting exercise doesn’t have to be overwhelming AND there is good reason to consider adding it to your life if you haven’t already. Here’s a quick reminder on some benefits and how to get started with short bouts of movement.
Exercise has so much potential to make your life better – less stress, sickness, and disease, not to mention, endorphins (body’s morphine), endocannabinoids (body’s pot), and it just feels good to have completed something that makes you sweat. Life gets a little easier when you take the time for you each day even if it’s just minutes. Fitness goals can be accomplished in intermittent bouts of exercise, you know so take some time to do just a little here and there until you’ve reached your daily goal. You can do this and it doesn’t have to be overwhelming to start.
IF you are still struggling – See me. Let’s look at your obstacles and maybe pare down your goal.
IF you are feeling pretty good about your current health place – EXCELLENT!!! You’ve put in the hard work to make the change and now it’s becoming habit. Work on continuing to solidify and look at timing to add another layer of healthy change on – for example: it’s often easier to focus on diet or exercise to start with, once your fav becomes easier to stick with you add the other component. This helps you stay focused and challenged. Loss of motivation happens just as easily from boredom as difficult tasks.
Here it is… The end of the year. How will you make the new year count? For many Americans health and fitness fall in the top three on their resolution list. Unfortunately for many it falls off their New Year’s resolution list pretty fast. What will you do to continue to reach for your fitness goals this year?
I know we have spent time discussing planning, goal setting, and getting ready to reach our resolutions in 2010 a few weeks ago. Go back and re-read the archives. There are 3 series of questions to help you reach your fitness goals in 2010. Are you ready?
Weight loss, better fitness, more strength, greater endurance, better finish times do not just happen. They take work, they take responsibility, and they take planning. Have you done your homework, and are you ready for the new year?
If you have taken on this goal in the past, what will you do differently this year to make sure you reach it? Are you ready to move beyond what has held you back in the past and forward into the future? I advocate writing down your goals and the steps you will take to get there. This will help make your goal “real” to you. Once we see things on paper it helps us become more committed to accomplishing it.
Remember to prioritize your resolutions. Many well meaning resolutions get derailed because people are overwhelmed when they look at the long list and know they will not be able to accomplish all the worthy goals upon it. Decide what tops your list and stick to it. You will feel much better when you have accomplished a goal and are able to cross it off knowing you gave it everything you had and finished.
Are your goals realistic? If you have trouble figuring this out contact a personal trainer. If you are attempting a goal that is not realistic you are setting yourself up for failure. Although, failure usually leads to success it also leads to low self-esteem, lack of motivation, and the chance that you will pitch the whole idea and give up. Being realistic about a goal will help keep you on track from the beginning.
Once your list is pared down, you can begin to break the bigger goals into smaller ones. It is important to find small things you can do daily to complete your goal successfully. Small chunks are much easier to manage and they can be quickly adapted if needed. Remember, you are responsible for your choices, and your daily choices determine if you will make it or not. You can accomplish anything, but you must be accountable to you.
Chose positive strategies for dealing with problems. There will be some, so expect them, and be ready to deal with them. Contingency plans are important. What will you do when your day does not have twenty-six hours in it? What about when you are home with a sick child, or you suddenly have a huge project dumped on your desk? How will you handle cold days that derail your efforts at an outdoor workout? Thinking through these issues is a must because they will crop in your life.
As we move into the new year, look at the old. What would you like to give up? Create a ritual to let that habit, pattern, or whatever change go. Write down what you’ll let go of this New Year’s Eve and then dispose of it. Many like to burn the slip of paper, others make a ritual by writing it down and then throwing it away. Still others write it down and stick it in a safe place (say a box or jar) so when they go back to the habit they are able to pull it out and dispose of it again. If you make a conscious effort to make the change it is important to honor that it is part of who you are today and who you will become in the next year. Give purpose to the release of old and the acceptance of new behaviors that will help move you towards your goals this year! You are worth the extra effort.
Try eating six small meals a day rather than three large ones. If that sounds hard – read on – here’s some ways to get it all in.Eat breakfast – breakfast is the most important meal of the day. If you are trying to lose weight do not skip breakfast, it helps rev up metabolism, which in turn burns more calories. No matter what your goal, eating breakfast ensures that you are ready to meet the energy requirements of your day, and usually will then make better food choices throughout the day.
Follow breakfast with a snack a few hours later, then lunch, then another snack, dinner, and possibly another snack. Wow! That seems like a lot of food, but remember it is about how many calories you consume. It will be too much if each meal is an all you can eat buffet, which you participate heavily in and each snack is a calorie dense and nutrient low choice. You’ll end up feeling worse than you did to start.
Try making the six small meals small, but balanced. Balance out your carbohydrates, protein, and fats each time. The food guide pyramid is a great resource, and you can customize your readout. Check it out at http://myplate.gov – don’t have Internet – the library offers it for free, and they’ll help you!
All six meals should be about the same size and small. Half a sandwich and soup with a good beverage and maybe a piece of fruit. Half a bagel and peanut butter with a smoothie. You have lots of choices. The key to diet is in your choices. Get educated about food choices, begin slowly, and watch what happens to your energy and your waistline!