Monthly Archives: June 2020

Need a mood boost?

mental health

No question that what you eat can affect how you feel, right?

Mental health and brain health are complex. So are the foods we eat, and the ways our bodies interact with those foods.  While, we don’t know the exact mechanisms how food and nutrition help, we know a few ways food impacts our moods. The Metabolic Balance Reset method develops a personalized meal plan that balances hormones and hormones influence mood swings.

Book a 30 minute complimentary discovery call here to learn more about the Metabolic Balance reset method.

First, what we eat becomes the raw materials for our neurotransmitters. “Neurotransmitters” are biochemical messengers that allow our nerve cells to communicate (ever heard of serotonin?). They are important not just for thinking and memory, but also for mental health.

Second, what we eat affects our blood sugar. And having unstable blood sugar levels can contribute to mood swings.

Let’s talk about mood-boosting and mood-busting foods.

Listen to the post here

Mood-boosting foods

Some nutrient deficiencies look like mental health problems; this includes deficiencies in B-vitamins, vitamin D, and the mineral selenium. So, getting enough vitamins, minerals, (and other things like antioxidants) are key. These nutrients not only reduce inflammation but also fuel the biochemical reactions in our bodies. Including those that create neurotransmitters. So make sure you’re eating a variety of nutrient-dense whole foods, especially fresh fruits and vegetables. In fact, studies show that people who eat the most fruits and vegetables are the happiest.

Also pay special attention to vitamin D (the sunshine vitamin), as it’s not naturally occurring in too many foods. Selenium is an essential mineral found in Brazil nuts, walnuts, cod, and poultry. Try to add some of those to your weekly diet.

Second, make sure you get enough protein. Protein is your body’s main supply of amino acids. Amino acids are very important for mood issues because they are the building blocks of neurotransmitters. Protein also helps to regulate blood sugar. I recommend eating protein with every meal; this includes dark green leafy vegetables, eggs, poultry, and meat.

Third, complex carbohydrates like sweet potato and quinoa are great too. They allow better absorption of key amino acids like tryptophan. Tryptophan is used by your body to make serotonin (your “happy hormone”) and melatonin (your “sleepy” hormone). So, if you want to relax, try these in the evening.

Fourth, fish and other sources of omega-3 fatty acids (nuts, seeds, and algae) are also mood-boosting. Omega-3s are definitely “brain food” and may help to ease some symptoms.

FUN FACT: One study showed that giving one multi-vitamin and one omega-3  fish oil tablet per day to prison inmates reduced the incidence of violent behavior by 50%!

Last but not least, make sure you’re hydrated. Mild dehydration can cause mood issues as well.

Mood-busting foods

You won’t be surprised to hear me say processed foods are mood-busters, right? One study suggests that eating a lot of processed foods devoid of nutrients can increase your chances of becoming depressed by as much as 60 percent! This is on top of the research that shows nutrient deficiencies can look like mental health problems.

“But it makes me feel good!”

Yes, some of these mood busters can make you feel better temporarily. Some big food companies study how to maximize the “pleasure” centers with the perfect amount of sugar, salt, and fat. Not to mention the color, texture, and taste; they can light up our taste buds and make us feel good… for now.

A few other things to avoid are:

  • Alcohol (nervous system depressant)
  • Caffeine (may worsen anxious feelings and ability to sleep)
  • Sugar (messes with your blood sugar and can worsen inflammation).

Conclusion

Bad moods can lead to bad eating habits; and, bad eating habits can lead to bad moods. If you need a mood boost, stick to minimally processed nutrient-dense whole foods. Things like fresh fruit and vegetables (including leafy greens), nuts and seeds, eggs, fish, poultry, and meat. Avoid common mood-busting foods like alcohol, caffeine, and sugar.

And remember, sometimes “feel good” junk foods, only make you feel good temporarily. So, try my newest recipe for fruit salad, below.

Recipe (mood boosting): Fruit Salad

Serves 6-8

1-2 cups watermelon, cubed

1-2 cups cantaloupe, cubed

1-2 cups blueberries, fresh

1-2 cups blackberries, fresh

1-2 cups green grapes

Instructions

Place all fruit in a large bowl and gently toss.

Serve & enjoy!

Tip: Substitute or add any ready-to-eat fruit, like chopped peaches, or raspberries.

References:

http://www.precisionnutrition.com/food-and-mood

http://www.precisionnutrition.com/how-to-fight-depression-naturally-with-nutrition

https://nutritionfacts.org/video/foods-increase-happiness/

Medical Disclaimer

The information contained herein is NOT intended as medical advice, nor is it intended to replace the care of a qualified health professional. Always consult your doctor for all diagnoses, treatments, and cures for any diseases or conditions, as well as before changing your diet, taking supplements or making any changes to your health care regimen.

Do Calories Count?

https://bit.ly/ldgp4tips

What’s more important calories or hormones? This is a frequently asked, question, particularly when it comes to weight control.

Though there isn’t a simple answer to that question, hormones are major players when it comes to hunger, satiety, weight control and cravings.  However calories do count, but what matters when it comes to dieting? Well they both count, calories influence hormones and hormones influence calories.

At Metabolic Balance we are experts in helping people balance hormones and regulate metabolism with personalized nutrition. Find out how at my free webinar scheduled for June 17, @ 5pm PST. Limited availability and open to Canadian residents only. Click here to register and find out more.

When hormones are properly controlled, the hormonal influences on metabolism reduce and even eliminate the compensatory eating reactions typical of a dieting metabolism.

In other words, your metabolism is like a disagreeable friend who is never satisfied and always wants things to be different. If you want to understand your metabolism you need to learn to play its game and be ready to make it happy.

If you decide to eat less and exercise more (and rely on willpower), good luck to ya! Your metabolism will compensate for this by increasing your hunger, lowering your energy and increasing your cravings!

Exercising a lot and NOT eating in a way to sustain calorie output is not the answer. And cutting out fat isn’t the answer because it’s the very thing that actually helps to BALANCE hormones.

Intense exercise will impact cortisol. Cortisol, will impact insulin, which will lead to more cravings and erratic energy. Plus, these hormones impact your sex hormones estrogen and progesterone, which can lead to cramping, bloating, headaches and mood swings.

This is why we need to eat in a way that supports hormone health.

Inside the metabolic reset program our meal plans are designed to optimize your fat burning hormones and in turn, you’ll feel balanced – with your hunger, energy and cravings.

But what about calories?

In a “calories first” approach, these compensatory reactions (hunger, energy and cravings) will get worse. This is the reason people are unable to stay on “eat less, exercise more” programs.

In fact, 66% of people, who use the popular calorie driven mantra of “eat less, exercise more,” end up fatter two years later than they were before they started the diet.

Switching to a hormone balance approach is really not that hard it just takes some understanding about the metabolism. At metabolic balance we are experts at getting back to balance.

You may not be aware, but you have direct access to what is going on with your major metabolic hormones via biofeedback signals.

Hunger, cravings, and energy levels are all dramatically influenced by hormones and getting these in check is what we do best inside the metabolic balance reset program

The Metabolic Reset Program is for you if you…

  • Have 10+ pounds to lose
  • Are ready to commit to following the step-by step system even when life gets rocky (don’t worry, you’ll get tons of support )
  • You’re tired of trying one thing after another and want to know how to support your body so that you can finally lose those stubborn pounds
  • Value your body enough so you can prioritized yourself for at least 6 weeks

Obviously, I can’t 100% guarantee you perfect results, that’s both illegal and unethical.

What I can guarantee is that if you follow the step by step system it will work.

Read testimonials here

Want to know more register for the free information webinar scheduled for June 17 @ 5pm pst. Only open to Canadian residents

I look forward to connecting with you there or book in for a complimentary discovery call here https://calendly.com/tessanp/30min