Food and Mood: The Complete Guide to Eating Well and Feeling Your Best (Henry Holt Reference Book) - Softcover

Somer, Elizabeth

Softcover

ISBN 10: 0805031251 ISBN 13: 9780805031256

Publisher: Henry Holt & Co, 1994

Synopsis

Dispelling myths and presenting scientific facts linking what we eat to how we feel, a concise reference includes the latest findings connecting nutrition to various disorders, and offers practical dietary advice for men and women. 25,000 first printing. $10,000 ad/promo. Tour.

About this title

Reviews

What at first glance would appear to be yet another look at the relationships of food with emotional state is, instead, an extremely well-researched probe of what a good diet can mean to both body and mind. Somer, editor of Nutrition Report, dispels many of the myths about specific foods and diet patterns, putting in their place scientific studies showing the links between mood and diet. Among the topics she discusses are food cravings, stress and diet, food allergies and intolerances, eating disorders, premenstrual syndrome and how food can affect sleep patterns. More than 100 tables, charts and worksheets help readers evaluate their diets and make appropriate changes. Menus and recipes are also included, and the need for supplements is discussed. Readers will appreciate Somer's no-nonsense style and the absence of contrived anecdotes to make important dietary points. Although some may find that the book gets off to a slow start, those who stick with it will find a valuable nutritional sourcebook.
Copyright 1994 Reed Business Information, Inc.

The author of numerous books on nutrition (e.g., Nutrition for Women, LJ 10/15/93) and the editor of the monthly Nutrition Report, Somer has compiled ample information from scientific research that links nutrition to depression, mood swings, seasonal affective disorder (SAD), and premenstrual syndrome (PMS). She includes over 100 tables, charts, and worksheets to help readers access their own mood swings plus nutritional menus and recipes to help counter these swings. Her only false step is recommending that anyone short on time purchase pre-cut vegetables, since vegetables begin losing nutrients when they are cut. Only those who are truly interested in nutritional research will be motivated to read this book from cover to cover, but it will serve as a good reference for any reader. Recommended for large nutrition collections.
Loraine F. Sweetland, Rebok Memorial Lib., Silver Spring, Md.
Copyright 1994 Reed Business Information, Inc.

Excerpt. © Reprinted by permission. All rights reserved.

The following text describes "The Energizing Lifestyle":

Whether you are a lark and accomplish your best work in the morning or an owl who comes alive after dark, what and how much you eat can direct how energized you feel. The Feeling Good Diet forms the foundation for fighting fatigue. In addition, the following rules are important for boosting your energy level.

1. Eat a breakfast that includes some protein and some carbohydrates. Select at least one serving of protein-rich foods such as legumes, meats, or low-fat dairy and at least two to three servings of fruits vegetables, and grains.
2. Limit caffeinated beverages to three servings or fewer and don't drink tea and coffee with meals.
3. Never eat sugar alone and limit your daily intake to 10 percent of total calories.
4. Eat several small meals and snacks throughout the day, so that you eat approximately every four hours. (This provides a steady supply of fuel to sustain a high energy level.)
5. Eat a moderate-size, low-fat lunch that contains a mixture of protein and carbohydrates. Select at least one serving of protein-rich foods such as legumes, meats, or low-fat dairy and at least three servings of fruits, vegetables, and grains. Those who crave carbohydrates may want to select even more grains and starchy vegetables.
6. If you crave carbohydrates, plan a carbohydrate-rich snack for your low-energy period of the day.
7. Do not overeat in the evening and avoid excessive snacking after dinner.
8. Consume ample amounts of iron-rich foods and take an iron supplement if your serum ferritin levels are below 20 mcg/L.
9. Avoid severe calorie-restricted diets. Too few calories means too little fuel and nutrients, which can leave you drowsy. People who repeatedly diet or consume very-low-calorie diets report that they have trouble concentrating, experience impaired judgment, and have poor memory. Long-term food restriction also results in lethargy, tiredness, depression, poor mental functioning, and greatly decreased feelings of energy.
10. Drink water. Chronic low fluid intake is a common but often overlooked cause of mild dehydration and fatigue. Thirst is a poor indicator of water needs. A general rule of thumb is to drink twice as much water as it takes to quench your thirst, or at least six to eight glasses a day.

I 1. Avoid alcohol consumption or limit your intake to no more than five drinks a week. Alcohol dehydrates the cells and suppresses the nervous system, causing poor attention, an inability to concentrate, and fatigue. Alcohol also interferes with a good night's sleep.

Exercise is one of the best antidotes for fatigue. The link is clear: people who exercise feel more energetic, while the sedentary get drowsier. Exercise increases blood flow to the muscles and brain, releases energizing hormones, and stimulates the nervous system to produce chemicals, called endorphins, that elevate mood and produce feelings of well-being. According to Dr. C. W Smith at the University of Arkansas for Medical Sciences in Little Rock, "Exercise should be part of everyone's lifestyle, but may be a particularly important part of the treatment of patients with depression and chronic fatigue. It will reliably and consistently decrease feelings of tiredness and despondency."

In one study, eighteen people rated their energy levels after twelve days of either eating a candy bar or walking briskly for ten minutes. Results indicated that walking increases energy levels and lowers tension, while a sugary snack increases feelings of tension and only temporarily raises energy levels, followed by an increase in fatigue and reduced energy. So when you feel like lying down, get up and move instead. Of course, sometimes tiredness is simply a sign of too little sleep; in that case, a good night's rest is all you need. But if muscle or mental fatigue is caused by inactivity, exercise.

Lastly, you don't have to take fatigue lying down. Holly Atkinson, M.D., in her book Women and Fatigue, recommends keeping a journal to identify what times of day you are most energized, tired, or in the best and worst moods. Find out what precedes your periods of high and low energy, including sleep, stress, diet, or exercise. Once you have identified the source of your fatigue, you can develop a plan to combat the blahs and rev up your engine.

Edition details

• Publisher: Henry Holt & Co
• Publication date: 1994
• Language: English
• ISBN 10: 0805031251
• ISBN 13: 9780805031256
• Binding: Paperback
• Edition number: 1
• Number of pages: 460