Being compiled, review and use what is there now. Read the recommended resource.
CONTENTS:
Discussion
Bad Foods
Good Foods
The supplements
Resources
Other related comments
Possible detailed references for further research
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DISCUSSION
Bad nutrition can create a dysfunctioning body system which will, in turn, cause moods that are uncomfortable and undesirable. However, good nutrition can reverse the effects and even be the source of raising one's general plateau of psychological well-being.
This is for your education and expansion of awareness only and none of it should be considered to be medical advice. You must determine for yourself which will be used and consult with the proper experts.
Work with a doctor and/or a specialist!
BAD FOODS
Gluten foods (wheat, oats, rye), test to see
High glycemic when not mixed with modulators
No direct sugars or refined carbohydrates
Any bad fat food
Any artificial stimulant, though coffee can be used in moderate doses but only when needed for alertness (up to 2 cups). Artificial stimulants cause adrenaline surges, which is basically the "stress" response - one should not set off this response too often or one becomes conditioned to setting of the fight/flight response at the slightest provocation, often living in a state of constant anxiety and wondering whether one is psychologically ill when it is actually a physical response that is creating the anxiety (of course, better beliefs and thus better thoughts makes a huge difference, too).
Particularly desirable are Tryptophan, Omega-3, Folat and B-12. These are included in the following:
•Tofu
•Flax seeds or flax meal
•Roasted pumpkin seeds
•Gluten Flour
•Sesame Seeds
•Almonds
•Black walnuts
•Blackeyed cowpeas
•Flaxseed/linseed oil
•Walnuts, English
•Flax seeds ground
•Canola oil
•Walnuts, black
•Wheat germ oil
•Soybean oil (Crisco/Wesson)
•Green soybeans
•Spinach
•Sesame seeds
•Avocado
•Almonds
•Chickpeas
•Black-eyed cowpeas
•Lentils
•Red Kidney Beans
•Okra Pods
•Navy Beans
•Spinach
•Mustard Greens
•Spanish Peanuts
•Fresh Orange Juice
Foods Containing B12*:
•Dry Cereal (Total)
•Egg whole
•Soy milk
•Cow’s milk
*For vegetarians, recommend fortified plant sources or B12 supplements; there is no B12 found in fruits, vegetables, nuts and grains.
**Foods higher on each list contain more of that particular nutrient
GOOD FOODS
Sardines, liver, roast beef, ham, oysters, herring, eggs, cottage cheese, yogurt
(plain, add your own fruit), tof
Beans and rice together
Greens, vegetables, fruits - Preferably 9/day (min. 5), broccoli as the star.
WHEN (Keeping blood sugar stable is a major, major goal!)
Meals 3 times a day, breakfast is a must.
Follow the snack regimen recommended - 2-3 times a day. See Nuts protocol.
THE SUPPLEMENTS
This is for information and thought provoking purposes only, as you should use many of these only with proper professional advice and supervision. Going without a guide promotes continued amateurism and incomplete solutions, which is a waste of one's life, as one becomes a dilettante, not quite sure what to do, always trying new things, learning randomly - not a good way of managing one's life.
5 HTP - Can outperform antidepressants, but with no sexual side effects. If on
anti-depressants leave a six hour gap between taking these two.
EFA - Essential fatty acids, take at least 3 grams a day.
Vit B12 - With a B complex
Chromium (regulates blood sugar) - Keeping blood sugar stable is a necessary
proponent of controlling mood. Very important to use this if one is sensitive to
sugar
St. John's Wort
Magnesium and Calcium - Calms, reduces stress. At least 400 mg. of magnesium. One prominent self-development organization uses "cal-mag" extensively to lower stress and to have one functioning at a higher level.
Kava - Long term use, though, could affect the liver; very effective in the short term.
SAMe - For low energy, low motivation, not being able to focus
FOR THE KEY "MOODS"
Tired, sluggish
Thyroid:
RESOURCES:
Books
The Mood Cure, Julia Ross
OTHER RELATED COMMENTS
Though not nutrition, remember to do the other mood affectors and see the Mood Management section:
Sunlight
Negative ions
Exercise, strict program
POSSIBLE DETAILED REFERENCES FOR FURTHER RESEARCH
Magnesium
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Particularly desirable are Tryptophan, Omega-3, Folate and B-12. (Notice that the "hyping of energy" from B-12 can also increase anxiety in some. See B-12 side effects (see more comprehensive WebMD), which also suggests you be wise and use a professional for supplements.
These are included in the following:
•Tofu
•Flax seeds or flax meal
•Roasted pumpkin seeds
•Gluten Flour
•Sesame Seeds
•Almonds
•Black walnuts
•Blackeyed cowpeas
•Flaxseed/linseed oil
•Walnuts, English
•Flax seeds ground
•Canola oil
•Walnuts, black
•Wheat germ oil
•Soybean oil (Crisco/Wesson)
•Green soybeans
•Spinach
•Sesame seeds
•Avocado
•Almonds
•Chickpeas
•Black-eyed cowpeas
•Lentils
•Red Kidney Beans
•Okra Pods
•Navy Beans
•Spinach
•Mustard Greens
•Spanish Peanuts
•Fresh Orange Juice
Foods Containing B12*:
•Dry Cereal (Total)
•Egg whole
•Soy milk
•Cow’s milk
*For vegetarians, recommend fortified plant sources or B12 supplements; there is no B12 found in fruits, vegetables, nuts and grains.
**Foods higher on each list contain more of that particular nutrient
