1. Eat Your Way to Happiness! 10 Secrets to Improve Your Mood, Curb Cravings, and Keep the Pounds Off Elizabeth Somer, M.A.,R.D.

2. Objectives Describe the 1,2,3 breakfast rules Describe the 1,2,3 breakfast rules Explain the link between sugar, stress, and cravings. Explain the link between sugar, stress, and cravings. List 3 nutrients essential for memory and explain why they are important and what foods supply them. List 3 nutrients essential for memory and explain why they are important and what foods supply them. Explain at least 3 dietary guidelines for aiding sleep. Explain at least 3 dietary guidelines for aiding sleep.

3. What are you willing to tolerate?

4. Neurotransmitters 101 Everyone turns to food for solace Your diet and the blood-brain barrier  40+ Neurotransmitters Food & Mood: The chicken ‘n the egg The Cycles  Throughout the day  Throughout the month: PMS  Throughout the year: SAD Neurotransmitters work in concert What are the best foods?  IT’S NOT A FOOD – IT’S AN EATING STYLE!!!!

5. Secret #1: Real Food What are real foods? Why are real foods critical to mood, energy and health? 1,000s of studies, spanning decades of research.  It’s not just fiber or vitamin C or a phytonutrient The 75% Solution No more than 3 grams fat/100 calories No more than 3 grams fat/100 calories No more than 1 gram saturated/trans/100 calories No more than 1 gram saturated/trans/100 calories Tricks of the trade Purge the kitchen then restock the fort Purge the kitchen then restock the fort Bring foods with you Bring foods with you

6. Secret #2: Breakfast Post/Kellogg’s have made a fortune off your Neuropeptide Y levels! The most important meal of the day The most important meal of the day National Weight Control Registry findings National Weight Control Registry findings Leaner Leaner More nutritious diets More nutritious diets Memory, thinking, recall, & problem-solving Memory, thinking, recall, & problem-solving Intelligence, creativity Intelligence, creativity Energy, less fatigue Energy, less fatigue Happier, calmer, more even mood, less depression Happier, calmer, more even mood, less depression

7. The Alarm Goes Off…. 8-12 hours since you last ate. DDDDo you want to run on fumes or fuel? It only takes 5 minutes! OOOOatmeal cooked in nonfat milk, topped with fruit WWWWhole-grain waffle with PB and blueberries FFFFruit parfait PPPPancake wrap SSSSmoothie CCCCantaloupe with yogurt and granola TTTThe Gold Standard: Whole grain cereal, milk and fruit

8. The 1-2-3 Breakfast 1) Protein/Milk (1 serving) 2) High-Quality Grains (1-3 servings) 3) Fruit (1-2 servings) 8 ounces fat-free or lowfat milk 8 ounces fat-free or lowfat milk 1 cup low-fat yogurt 1 cup low-fat yogurt 1 cup low-fat cottage cheese 1 cup low-fat cottage cheese 1-1/2 ounces low-fat cheese 1-1/2 ounces low-fat cheese 1-3 ounces of meat (turkey, chicken, beef) 1-3 ounces of meat (turkey, chicken, beef) 2 Tbsp. peanut butter 2 Tbsp. peanut butter 3-4 ounces tofu 3-4 ounces tofu 1/4 to ½ cup egg substitute, 1/4 to ½ cup egg substitute, 1 whole egg, or 2 egg whites 1 whole egg, or 2 egg whites 1 cup ready-to-eat whole grain cereal 1 cup ready-to-eat whole grain cereal ½ cup cooked whole grain hot cereal (oatmeal, multi-grain, wheat germ) ½ cup cooked whole grain hot cereal (oatmeal, multi-grain, wheat germ) 1 slice whole wheat bread, ½ whole wheat bagel or English muffin 1 slice whole wheat bread, ½ whole wheat bagel or English muffin 1 small whole wheat flour tortilla 1 small whole wheat flour tortilla 1 small low-fat whole wheat scone 1 small low-fat whole wheat scone 1 small low-fat muffin (preferably whole wheat, bran,carrot, or fruit- filled) 1 small low-fat muffin (preferably whole wheat, bran,carrot, or fruit- filled) 1 small piece of whole fruit, such as a plum, pear, apple, banana, orange, tangerine, grapefruit, kiwi, cantaloupe/melon ( ½ ) 1 small piece of whole fruit, such as a plum, pear, apple, banana, orange, tangerine, grapefruit, kiwi, cantaloupe/melon ( ½ ) ½ cup fruit canned in its own juice ½ cup fruit canned in its own juice 2 Tbsp. or more of dried fruit 2 Tbsp. or more of dried fruit ½ cup sliced bananas, berries or melon ½ cup sliced bananas, berries or melon

9. Secrets #3 & #4: Quality Grains, Less Sugar Serotonin: pain, sleep, mood, and appetite Serotonin: pain, sleep, mood, and appetite  tryptophan   serotonin  tryptophan   serotonin It’s all carb foods that  serotonin It’s all carb foods that  serotonin  Insulin’s effect on blood amino acid levels Why people crave carbs Why people crave carbs  Why low-carb diets won’t work long-term  Overweight:  cravings for sweets  Can’t will-power away these cravings!  For mood & weight: Choose whole grains/quality carbs!!

10. America’s Love Affair w/Sugar Growing up on the Savannah Growing up on the farm in 1906 Growing up in the loft/condo in 2009 Is this much sugar a problem?  A study from the University of Minnesota found that the more refined foods a person eats, the higher the calorie intake and the lower the intake of vitamins, minerals, and other mood-enhancing compounds.

11. If it’s processed, it probably has sugar - 10 teaspoons in a can of cola 9 teaspoons in a cup of vanilla yogurt 6 ½ teaspoons in a quarter cup of cranberry sauce almost 5 teaspoons in a Healthy Choice Grilled Turkey Breast entree 4 teaspoons in a half cup of commercial spaghetti sauce 3.5 teaspoons in a half cup of baked beans 3 teaspoons in a cup of Campbell’s Tomato Garden soup or two tablespoons of KC Masterpiece Original Barbeque Sauce?

12. Sugar, Stress, & Cravings UC San Francisco studies: UC San Francisco studies: The stress hormones signal a craving for sweets, which in turn reign in the stress.  “What was fascinating about these findings was that the rats were less able to cope when they didn’t get fat and sugar in their diets.” While some might help, more could be harmful.  University of Alabama studies on depressed subjects: The caffeine and sugar effect.  University of Calgary:  fat   stress response. The 6% Solution

13. Lunch: Galanin Galanin: The more fat you eat, the more you want   fat pre-load  50%  calorie intake later Lunch rules: ① Low-fat, calorie-controlled (~ 500 calories?) ② Combine carbs and protein ③ 2 fruits or vegetables Examples:  Black bean & veggie burrito  Spinach salad topped with grilled salmon. Serve with bread.  Peanut butter and banana sandwich on whole wheat, with yogurt or milk.

14. Secret #5: Super Mood Foods The brain uses more oxygen than any other tissue. The wear and tear associated with years of free radical damage is suspected to contribute to memory loss, even to Alzheimer’s disease. Studies have found that thinking ability remained high throughout life when people consume antioxidant-rich diets.

15. Add Super Mood Foods Add Super Mood Foods Nuts Dark green leafies Colorful fruits, such as watermelon, mangos, kiwi, & oranges Broth-based soups Wheat germ

16. Are You Getting Enough? How many fruits and vegetables did you eat yesterday? You need 8+ servings a day of richly-colored produce. Every national nutrition survey shows we are not getting enough... The USDA Healthy Eating Index The University of Michigan Study FDA’s Study

17. Sneak ‘em in! THE #1 most important anti-aging habit:  2 fruits and/or vegetables at every meal and at least 1 at every snack Add vegetables to favorite dishes  Peas in soup, grated carrots in spaghetti sauce, corn in muffins, heap produce onto pizza, pureed leftovers in soup Drink your vegetables  Juice, smoothies Mix fruit into tossed salads Make fruit your dessert  Pile berries on sorbet or cake, dip strawberries in chocolate, poach a pear, bake an apple, make watermelon sorbet

18. Secret #6: The Good Fat  60% of the 100 billion brain cells is fat.  The more fluid/flexible those membranes, the better they relay info.  Omega-3s = the most flexible.  75% of omega-3s in brain is DHA. o Omegas: From heart disease to depression o 50%  in depression w/  DHA o American Psychiatric Association (2006): Omegas important in tx of depression.

19. More on the Good Fat The Omega-3s:  Brain: ↓ inflammation, ↑ speed and flexibility, serotonin, cell function, cell regeneration = ↑ memory, reaction times, IQs & ↓ Parkinsons, Alzheimers, dementia, MS, ADD Omega 6:Omega 3 - We evolved on diets with a 1:1 or 2:1 ratio

20. Not All Omega 3s Are Created Equal ALA, DHA, and EPA  ALA: Walnuts, flaxseed, soy Heart disease Heart disease  DHA and EPA  Salmon, mackerel, sardines, herring  Heart disease, dementia, depression, Alzheimers, Parkinsons, etc.  The mercury-omega dilemma  Fortified foods

21. Secret #7: Supplement A Multi A Multi  100% to 300% of the Daily Value  Skip the “extras”  Iron for the ladies  Vitamin D Calcium and magnesium Calcium and magnesium The Omega-3 fat DHA The Omega-3 fat DHA  Antioxidants and beyond  SAM-e

22. Secrets #8 and #9: The Right Thirst Quenchers and Vices Liquids can make you fat Liquids can make you fat Caffeine lingers in body up to 12 hours.  Try eliminating coffee/tea for 2 weeks.  Add back sparingly.  Tannins and iron Vices: Dark chocolate, red wine, and tea

23. Secret #10: Eat Right at Night  Large or fat-laden meals  Spicy Foods  Gas-forming foods  MSG  All-carb dinner: Sleepy  Carb-protein: Alert  The bedtime snack  The nightcap

24. 7 Food & Mood Rules ① Take it slow. ② Eat well and spread it out. ③ Cut back on sugar, caffeine, & saturated and trans fats; eat more DHA-rich foods ④ Lace a real-foods diet with super mood foods ⑤ Exercise!!! ⑥ Drink water. ⑦ Supplement responsibly.

25. Put it into practice  Breakfast : Whole grain cereal, soymilk w/DHA, banana and glass of OJ  Lunch : Turkey breast sandwich on whole wheat, spinach salad with olive oil/vinegar dressing, piece of fruit, glass of nonfat milk  Dinner : Grilled wild salmon, baked sweet potato, steamed green peas, instant brown rice  Snacks : Yogurt, fruit, nuts, dried fruit, string cheese, 100% vegetable juice, soymilk w/DHA, etc.  Bedtime snack : air-popped popcorn, ½ whole wheat English muffin with jam, ½ cinnamon-raisin bagel with honey

26. Secret #11: Exercise!!!! Exercisers are:  Happier.  More satisfied with their lives.  Less prone to depression, anxiety, and stress.  Less prone to PMS, SAD, and mood swings associated with menopause. They also:  Live longer.  Look up to 20 years younger.

27. Feel-Good Fitness Guidelines Move Every Day for at Least 45 Minutes.  Aerobic Activity: Walking, Swimming, Cycling, Jogging for at least 4 hours a week.  Strength Training: Weight Lifting at least twice a week.  Warm Up and Cool Down for Flexibility. Set goals and make it fun!

28.   Food should look good, taste good, and be good for your body, mood, and mind. Eat well and be happy!!