Nutrition

An Integral Approach to Food & Mood

1. Hara_hachi_bun_me. Eating until 80% full. Confucian teaching.

2. Volumetrics and satiety. Overeating, leading to stretching of the stomach, in turn increasing the amount of food needed to feel full. 1

3. Eat foods without labels. If labelled, fewer than five ingredients. If you can’t pronounce it, don’t eat it.

4. Historically, we ate the equivalent of only 20 teaspoons of sugar a year. Now, according to USDA data, sugar consumption in 1999 was 158 pounds per person (CSPI, n.d.).

5. Timonen et al. (2007) reported, in a study of young men, that those who had the worst insulin

resistance had an almost threefold risk of having severe depression.

6. “Though completely unknown until 1980, we now produce 17.5 billion pounds of HFCS &

consume 66 lbs per person per year” (Hyman, 2009, p. 56). Effects of HFCS include increased

appetite (Johnson et al., 2007) and an addiction reward more powerful than cocaine (Lenoir, 2007 ). 2 https://youtu.be/UXtM05M9-xE?t=20s

7. HFCS has been linked to anxiety, aggressive behavior, hyperactivity, fatigue, learning difficulties, and other problems (Holford, 2004).

1 Willcox BJ; Willcox DC; Suzuki M (2002). The Okinawa Program : How the World's Longest-Lived People Achieve Everlasting Health And How You Can Too. Three Rivers Press. pp. 86–87

2 http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0000698

8. High intake of unsaturated, unhydrogenated fats may be protective against Alzheimer’s disease, whereas intake of saturated or trans-unsaturated (hydrogenated) fats may increase risk. (Morris, 2003).

9. A study by Gilliland and Andress (1981) linked extra caffeine to increases in anxiety and depression.

10. The quality of cellular communication is linked to consumption of Omega-3 fats. Fish oil. Myelin sheath. Extra phosphatidylserine (PS), a component of the phospholipid bilayer of cells, is found in eggs, soybeans, peanuts and flax seeds, and has been connected to better mood and reduced stress (Hellhammer et al., 2004).

11. Delgado et al. (1990), found that by feeding a group of people a diet without tryptophan,

depression occurred in as little as a few hours.

12. Since Vitamin D has also been shown to decrease in winter, supplementation with vitamin D has been shown to improve or prevent SAD (Gloth, Alam, & Hollis, 1999).

Live in rooms full of light

Avoid heavy food

Be moderate in the drinking of wine

Take massage, baths, exercise, and gymnastics

Fight insomnia with gentle rocking or the sound of running water

Change surroundings and take long journeys

Strictly avoid frightening ideas

Indulge in cheerful conversation and amusements

Listen to music.

~A. Cornelius Celsus, Roman encyclopaedist, known for his extant medical work, De Medicina

The best six doctors anywhere

And no one can deny it

Are sunshine, water, rest, and air

Exercise and diet.

These six will gladly you attend

If only you are willing

Your mind they'll ease

Your will they'll mend

And charge you not a shilling.

~Nursery rhyme quoted by Wayne Fields, What the River Knows, 1990

http://www.builtlean.com/2012/09/24/body-fat-percentage-men-women/

http://www.builtlean.com/2010/08/03/ideal-body-fat-percentage-chart/

http://www.builtlean.com/2010/05/04/ideal-body-weight-formula-how-to-calculate-your-ideal-weight/

http://www.leighpeele.com/bfper.pdf

Best Ways to Use Eggs: http://www.livestrong.com/slideshow/554327-the-20-best-ways-to-use-eggs/

http://www.livestrong.com/slideshow/549283-20-best-on-the-go-lunches/

Food Affects Mood

So first off disclaimer that I'm not a nutritionist, but I do think as a therapist that the biological level of being human is important to mental health from a bottom up perspective.

I'm going to introduce a variety of concepts to get you thinking: feel free to debate them in the comments and research them yourself and see if they work for you. they might not pass it on to a friend so I will include a link to the handout and let's get started

first among the concepts is drawing from Japanese saying that is made popular on the island of Okinawa that people would eat until they're only 80% full and the pronunciation is along the lines of Hara Hachi boo or Hara Hachi bloomie and it's Confucian teaching and which of course came from China a lot of cultural exchange in that way and the idea being that if you keep your stomach from getting too overextended it can help you regulate your appetite and there's a lot of new and fascinating research going on these days some potential that calorie restriction can actually increase longevity or how long you lived in your life some studies on rats have been done where they restrict their diet and they end up living longer than their peers who eat a regular diet so something to consider is to eat a little bit less food another quote to share with you on that topic the journalist Michael Pollan kind of simplified a way to think about food and he talks his slogan being eat food not too much mostly plants and just to clarify on eat food part he introduces a concept of edible food-like substances which are all those processed box things that fill your grocery store

so going back to the not too much part is the second concept called volume metrics that if we are able to fill our stomach full enough to feel saya tea with lower calorie density food that can help us to not go into a calorie excess and to gain unneeded fat which by the way evolutionarily it makes sense that excess calories get converted into fat in order to help us survive famine so we have this whole feasting to you know store the surplus energy and fuel and then the famine those fat reserves get carried out so that's where attrition is or exercise trainers talked about you know they go to burn more calories than you take in and just to explain a little bit more that our stomach you know they say it take about 20 minutes for it to start to feel full and signal your brain but it's that stretching of the stomach that gives that stimulus and so by slowing down and just gently being aware of your body and how your stomach is stretching it can help you know when you're fully done so I will so another concept here is to eat food without labels so anything in the perimeter of the grocery store usually is a good start and in particular the produce aisle which you know your apples may I mean they have a tiny label they don't need a big label they're not full of 20 different ingredients and the idea being that eat foods that have fewer than five ingredients which is going to mean they're less processed and more healthy for you and not as artificially created and made and refined and easier for your body to turn into calories like taking a complex carbohydrate and simplifying it into a simple sugar and additionally along with this checking the label if you can't pronounce what's on there potentially don't eat it you know if it has dimethyl hydrochloride the rock stone do you really want that in your body just something to consider you know how is that gonna affect your mood these different synthetic chemicals or additives or preservatives or you know you can begin to see how an apple can definitely be a little bit better if your overall physical and mental health kind of diving in an another way there's been some major changes in American diet which some called a standard American diet sad where historically according to some resources here you can check them out we ate about 20 teaspoons of sugar a year and you know whether that's back to the colonial period or even earlier when we only would be hunters and gatherers and find berries in the forest you know sugar is something our body likes because it has you know nutrients along with this Pleasant taste but it was something it was a little more rare in the environment now food manufacturers are able to add sugar salt and fats to food and get us to want that because those are can be a little bit more rarer in nature and according to the USDA data sugar consumption in 1999 was a hundred and fifty eight pounds per person can you imagine how the you know pounds or however many are in that sugar bag that you buy of cane sugar and to think that tucked into all our food from ketchup to baby food that there's these additional sugars in order to get us to buy them and like them adding sugar to peanut butter and all these different things now part of the reason that we want to avoid a little bit of this is and especially the synthetic sugars or sugar substitutes that jumping down point number six though completely unknown until 1980 we now produce 17.5 billion pounds of high fructose corn syrup and consume 66 pounds of that per person per year and some of the effects of this high fructose corn syrup taking the sugar molecules out of the corn and like you know intensifying them concentrating them it can increase appetite so food producers fast food whatever they want to eat more the more money right the profit incentive and there's some other research that has shown that these this high fructose corn syrup or other artificial sugars have an addiction reward that can be more powerful than cocaine at least since in rat studies you dive into that a little bit more there's different mixed reviews and just as a disclaimer some people think sugar is perfectly okay these substitutes are okay and I would contend you know sugar ants natural form like in a fruit is much better for you than aspartame or some of these other ones in this high fructose corn syrup point number seven it's been linked to anxiety across the behavior hyperactivity fatigue difficulties and some other problems and so just something to consider of avoiding high fructose corn syrup and you can see in your supermarket now how different ketchup brands will advertise its no high fructose corn syrup some people don't want to eat that there might be a reason why so another reason that we want to avoid excess sugar is that it throws off our insulin glycogen balance the different hormones that regulate the amount of glucose in our blood insulin and glycogen I'm it's been a while since I reviewed the biology but basically excess sugar can start a process towards pre-diabetes metabolic syndrome whatever of messing with their insulin sensitivity so our body gets out of whack that way if we have far too much sugar which according on point number five here that having they did a study of some young man that those with the worst insulin resistance had an almost three-fold risk of having severe depression so if we just kind of think about this a little bit potentially having an improved insulin sensitivity could reduce the risk of getting a depression so I know we want to be careful about how we interpret these studies again this is something to consider and look into how much sugar consumption you have now changing topics a little bit in the macronutrient Department I want to move on to fats and how many different kinds there are how some decades they certain ones have been demonized and then other ones have been glorified and so depending on who you ask which scientists which studies you know you might get some different results I think at least currently and a lot of them contend that the hydrogenated fats where they've had the chemical structure altered otherwise known as like trans fats those are not so great and there was a study that found that that could increase the risk for Alzheimer's disease on the other hand different polyunsaturated or mono unsaturated fats coming from like olive oil olives avocados etc are a little bit better for you I got to take a deep breath I don't know why I'm like holding my breath here breathing is important for mental health eating air eat that air so jumping around a little bit again the point number 10 part of the reason what types of fats we eats are important is that our cells via outside cell membrane is made of a phospholipid bilayer so lipid is like a smaller molecule of fat and different hormones and different other substances have to cross the cell membrane in a variety of different ways and interact with the cell and genetic material and everything like that and they found and it's been recommended by my own personal psychiatrist at one point that omega-3 fatty acids that's particularly found in fish can help with depression this also can be related to in the brain some of our nerves have a myelin sheath which is a fat like covering that helps transmit the nervous system and signal the electrical signal so if we have improved fat in our body this can help the transmission of electrical signals and potentially help with the depression and some of this healthier fats can be found in things like eggs soybeans peanuts and flax seeds and eating these foods and getting these fats has been connected to improved memory and cognitive performance as well as better mood and reduced stress then I just want to jump to one moment that propose potentially based on the study that extra caffeine can increase anxiety and depression so if your caffeine consumption has been a little bit higher and might be good for you it might be time to consider reducing helping with a few last points here that Delgado and 19 the Indiana study found that by feeding people a group seeing a group of people a diet without tryptophan an amino acid that eventually in as little as a few hours depression started to sink in so amino acids being part of different proteins while I breaks it down and rebuilds it into different parts things going on on her body including neurotransmitters so tryptophan has been found important to help prevent a depression so making sure you get some of that in your diet which is found in different protein rich foods along with the macronutrient let's switch over to micronutrients that are important to me but one of them being vitamin D we often hear about this in reference to the winter and more northern climates that the sunlight decreases and the body's production of its own vitamin D in that way is decreased so a study found that supplementation with vitamin D has been shown to improve or prevent seasonal affective disorder or depression and based off of light regulation seasonal changes so if you're low on vitamin D perhaps get products that are fortified with it or foods that are naturally rich in vitamin D I guess I'm just got a transition here I have some some sayings one historical one a little more modern and Nursery Rhyme mask and that just a nice way to think about healthy living and the importance of the basics including food so hopefully in the siren in the background isn't too loud but a Cornelius Celsus a Roman encyclopedias known for his extant medical work de medicina contended that healthy advice is live in rooms full of light avoid heavy food be moderate in the drinking of wine take massage baths exercise and gymnastics fight insomnia with gentle rocking where the sound of running water change surroundings and take long journeys strictly avoid frightening ideas and indulge and cheerful conversation and amusements listen to music just let that sink in for a second and the other little saying here to end with is a nursery run quoted by Wayne fields and what the river nouns in 1990 the best six doctors anywhere and no one can deny it our sunshine water rest and air exercise and diet these six will gladly you attend if only you are willing your mind they'll ease your will they'll mend and charge you not a shilling again thank you so much everybody for listening hopefully some of this information is helpful and got you to do some your own research and question how the food you're eating some of these basic things are affecting your mood and if you'd like to find out more please do follow the different links I have a website and we do have our in-person therapy group on Wednesday nights in downtown San Francisco there's openings and we also have an online Facebook support group for bipolar which includes depression seasonal affective disorder manic stuff spiritual emergencies etc so peace out

Food

Hyman Health Plan : Summary of recommendations from a personal reading of a variety of books by Dr. Mark Hyman.

== Food Groups ==

Not all calories are created equal: At each meal keep glycemic load low by combining: Healthy proteins (lean, grass-fed, organic), complex (low-glycemic) carbs, healthy fats (omega-3)

=== Protein ===

*Preferred cooking methods (steam, saute, roast, broil, bake, stir fry)

**Legumes, seeds, nuts

**Millet, buckwheat, quinoa, hummus

**Eat omega 3 eggs (up to 8 a week)

**Coldwater, omega 3, mercury free fish - salmon, halibut, sable or black cod, herring, sardines, shellfish (shrimp, scallops), sole, cod

**Lean white meat chicken breasts, turkey, Cornish hen

**Whole soy products

**Tempeh, tofu, miso, natto

**Occasional organic, grass fed free range meats

**Beef, lamb (good choice), wild meats (Deer, elk, kangaroo)

=== Carbs ===

(eat slow carbs, not low carbs)

Pick colorful antioxidant rich fruit/veggies from each group: red, purple, blue, orange, yellow, dark green leafy. Eat the rainbow.

==== Green Carbs: Eat Freely ====

Slow-burning, low-glycemic vegetables. These should be the basis of your diet.

Veggies - (store pre-cut in fridge for snack, & ready chopped for stir-fry)

#Slow burning asparagus, broccoli, kale, spinach, cabbage, brussel sprouts

#Other - Collards, chard, beets, leeks, shallots

#Cruciferous like cauliflower, bok choy, Chinese cabbage, Chinese broccoli

#Watercress, dandelion greens, cilantro, artichokes, garlic, citrus peels, cocoa

#Seaweed - Kombu, nori, hijiki, wakame (all extraordinarily high in minerals, protein & healing compounds)

==== Yellow Carbs: Eat in Moderation ====

Whole Grains & Legumes

#Red/French/regular lentils, chickpeas, soybeans (edamame), navy beans, adzuki beans, mung beans, brown/wild/black/red rice, green & yellow split peas, pinto beans, black beans, amaranth, buckwheat groats (kasha), corn & sprouted corn tortillas, millet, quinoa, teff

#Precook & store rice in fridge

Simple recipe: Beans, olive oil, sautéed onions, herb (like rosemary)

Fruit

#Dark berries

#Blueberries, cherries, blackberries, raspberries

#Frozen berries good in shakes

#Stone fruit

#Plums, peaches, nectarines

#Apples & pears

Other fruits

Cherries, rhubarb, pomegranate, purple grapes, bilberries, cranberries, lemon

==== Red Carbs: Eat Limited Amounts ====

Starchy, high-glycemic cooked vegetables (potato, etc.)

High-sugar fruits (pineapple)

==== Forbidden Carbs: Avoid completely ====

Processed carbs (crackers, cakes, cookies, white pasta, white rice, white flour)

Dried fruit - are high glycemic.

Resistant starch

=== Fats ===

(Fat does not make you fat) (monounsaturated, omega 3)

Take fish oil pills

Extra virgin olive oil as staple oil, other cold expeller pressed nut and seed oils (walnut, sesame, sunflower, coconut butter & oil)

Olives, avocados, flax, fish

Eat every 3 to 4 hours keep insulin/glucose stable

Eat nuts/seeds & fruit as morning & afternoon snack

Nuts/seeds in Ziploc to always carry along - walnuts, almonds, macadamia, hazelnuts, pecans, cashews, pumpkin, flaxseed, sunflower, sesame seeds

Healthy snack bars - omega smart, unibar, biogenesis

=== Herbs ===

Wheat-free tamari (soy sauce), Red chili paste, Hot sauces, Tahini

Turmeric, coriander, cumin, whole chili peppers for starters

Garlic, onion, ginger

Basil, oregano, thyme, rosemary - (fresh)

Broth

Lemon, lime - (fresh)

Eat high fiber

Occasional dark chocolate, at least 70% cocoa

Drink plenty of water/green tea, 6-8 cups a day

=== Ultra ===

==== UltraShake ====

2 scoops rice protein powder OR 1/4 cup silken tofu & 1/2 cup soy milk OR 1/2 cup almond or hazelnut milk

1 tbl flax & borage oil, 2 tbl ground flaxseed (keep in fridge), ice and/or water 4-8 oz, 1/2 cup non citrus fruit, 1 tbl nut butter

Soak nuts overnight in fridge so they blend well

==== UltraBroth ====

Broth: try broth w/ 2 carrot, 2 celery, 1 onion, 6 or more mushroom, clove garlic.

==== UltraBath ====

1-2 cup of Epsom salt, cup of baking soda, 10 drops essential oil.

Take potent multivitamin/mineral, vitamin C, D, calcium, magnesium & probiotics

Ginger, mint in water; hot ginger tea

=== Rules for Eating Safely for Life (What to Remove from Kitchen) ===

Eat foods without labels

If label, fewer than five ingredients.

Check label for protein, sugar, salt, fat, nutrients

Eliminate:

High-fructose corn syrup

Hydrogenated fats

Avoid:

White: sugar, flour, salt, rice

Fillers: preservatives, additives, colorings, ingredients you can’t pronounce

Refined cooking oils, fried food

Artificial sweeteners

Pork

Eat food grown on plants, not made in a plant. Food great-grandma would eat. Not food-like substances.

=== Tips for Cutting Cravings ===

#Balance blood sugar

#Don’t drink your calories

#Eat a nutritious protein rich breakfast

#Avoid eating 3 hours before bed

#Manage your stress

#Avoid food allergens

#Get moving

#Get 7-8 hours of sleep

=== Eco Friendly - Principles for a Healthy You & Planet ===

Food

*Real (See other info.)

*Clean/Organic (Environmentally friendly: hormone/antibiotic/pesticide free, grass-fed.

*Local (Farmers Market, CSA (Good Earth Farms, Oakfield, WI))

=== Surviving Restaurants ===

#Be obnoxious about what you need

#Choose a healthy restaurant

#Tell server no bread on table

#Steer away from alcohol

#Drink water (a glass or two before eating)

#Simple food preparation (grilled fish or chicken with vegetables steamed or sauteed in olive oil with a side of lemons)

#Skip the starches (ask for double veggies and no potato, rice or noodles)

#Stay away from sauces, dressings, dips (often full of sugar, salt, etc.)

#Follow ‘hari hachi bu’ / 80% full

#Berries for dessert