Food and Mood: Second Edition The Complete Guide To Eating Well and Feeling Your Best

, by Somer, Elizabeth, M.A., R.D.; Snyderman, Nancy

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ISBN: 9780805062007 | 0805062009
Cover: Paperback
Copyright: 12/15/1999

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Why do you feel tired after eating a full meal? Why do you have so much trouble concentrating? Why do you crave chocolate? Can diet affect depression? Is there a natural cure for insomnia? Nutrition expert Elizabeth Somer answers all these questions and more in this completely updated and revised second edition to her nutritional guide Food and Mood. The result of research encompassing thousands of the most up-to-date scientific studies, Somer explains how what we eat has a direct influence on how we feel, think, sleep, look, and act. She addresses specific food-related issues including health conditions, food cravings, diet struggles, stress, PMS, winter blues, energy levels, depression, memory, and sleep patterns, as well as tackling the issue of supplements and providing the real story on those you need and those you don't. Included is Somer's revolutionary Feeling Good Diet, a program that shows you how to take control of your eating habits to benefit mood and mental functioning now.

Acknowledgments	p. xiii
Foreword	p. xv
Introduction	p. xvii
The Food-Mood Link
How Food Affects Your Mood	p. 5
Getting to Know Your Neurons	p. 6
A Symphony of Chemicals	p. 8
What You Eat Affects How You Feel	p. 11
The Diet-Made Chemicals: Serotonin, Dopamine, Norepinephrine, and Acetylcholine	p. 13
The Survival Chemicals: Neuropeptide Y (NPY), Galanin, and the Endorphins	p. 20
Beyond the Brain	p. 25
The Highs and Lows of Blood Sugar	p. 26
When Eating Becomes Unhealthy	p. 29
Nature Versus Nurture	p. 31
How Are You Eating? A Self-Assessment	p. 32
Do You Crave Carbohydrates?	p. 44
Biological Callings	p. 46
Endorphins, Sugar, and Instant Gratification	p. 49
Doing the Blood-Sugar Boogie	p. 57
How Sweet It Is	p. 59
Eat and Be Merry	p. 60
Other Food Cravings: Sweet-and-Creamy, Chocolate, and Salt	p. 69
Your "Fat Tooth"	p. 70
Fat for Survival	p. 73
More on Endorphins and Fat Cravings	p. 75
The Fat Thermostat	p. 76
A Calorie Is Not Just a Calorie	p. 77
Why We Crave Fat: A Simple Explanation	p. 80
Fake Fats: There's No Such Thing as a Free Lunch	p. 80
Chocoholics: Can't Live With It, Can't Live Without It	p. 82
That Craving for Salt	p. 87
Cravings Finale	p. 88
No Energy? Could Be Your Diet	p. 95
Your Mother Was Right	p. 97
Wake Up and Smell the Coffee	p. 104
Sugarcoated Sleeping Pill	p. 108
Bypassing the Midday Doldrums	p. 112
Ironing Out Fatigue	p. 113
Vitamins and Minerals in Short Supply	p. 115
Can Food Allergies Cause Fatigue?	p. 115
Additives, Preservatives, and Fatigue	p. 118
Chronic Fatigue Syndrome: A Dietary Approach	p. 119
The Energizing Lifestyle	p. 120
PMS and SAD	p. 124
Premenstrual Syndrome: The Period Before Your Period	p. 125
PMS, Calories, and Cravings	p. 129
PMS Pills, Potions, and Powders	p. 131
What You Can Do About PMS: From Fat and Coffee to Supplements	p. 131
Are You SAD?	p. 139
SAD and Light	p. 143
The Serotonin Connection	p. 143
The Sunshine Vitamin and SAD	p. 146
SAD Basics	p. 146
Beyond Light and Diet	p. 149
Food and the Blues	p. 151
Stop the Cycle, I Want to Get Off	p. 152
Amino Acid Alchemy	p. 155
I'm in the Mood for Fat	p. 155
The B[subscript 6] Connection	p. 158
Other Vitamins and Minerals: In the Pink or Feeling Blue?	p. 159
Blues-Free Basics	p. 162
That Exercise Thing You Do	p. 164
Natural Mood Boosters	p. 166
Stress and Diet	p. 169
Prehistoric Stress	p. 170
The Mind-Body Connection	p. 172
How Stress Affects Your Nutrition	p. 173
Worry and the Common Cold	p. 174
Stress-Fighting Nutrition Factors	p. 176
Caffeine Jitters, High Anxiety	p. 180
Cholesterol and Hostility: Is There a Connection?	p. 184
Calm Down with Exercise	p. 185
Stress-Proof Basics	p. 186
Smart Foods	p. 191
The History of Smart Foods	p. 192
It Starts Earlier Than You Think	p. 193
As You Eat, So Shall You Think	p. 195
Fish Really Is Brain Food	p. 198
Crank Up Cognition with Coffee	p. 200
Antioxidants and the Brain Drain	p. 201
B's on the Report Card	p. 205
What Do Eggs, Wheat Germ, and Your Brain Have in Common?	p. 209
Phosphatidyl What?	p. 211
Iron Intelligence	p. 212
Exercise and De-Stress Your Brain	p. 212
Can't Sleep?	p. 216
You're Not Alone	p. 216
Some Sleep-Stealing Foods	p. 222
Are You Allergic to Sleep?	p. 224
Night Awakenings	p. 225
Boosting Serotonin: From Supplements to Popcorn	p. 226
B Vitamins, Minerals, and Your Snooze Control	p. 227
Stacking the Deck in Favor of Sleep	p. 229
Reining in Out-Of-Control Appetites
Why Do You Overeat?	p. 235
Born to Be Hungry	p. 237
When Chemicals Run Amok	p. 238
Savor the Taste	p. 240
Know How, No Way	p. 246
Overeating All the Right Foods	p. 250
Food Abuse: Eating for All the Wrong Reasons	p. 252
The Psychology of Eating Habits	p. 253
Confusing Food with Love	p. 254
Beyond Fad Diets	p. 255
The ABCs of Food Abuse	p. 260
Nutrition Know-How for Feeling Your Best
The Feeling Good Diet	p. 269
The Un-Diet	p. 270
In a Nutshell	p. 271
Before You Begin	p. 280
You're Worth It	p. 285
Putting the Feeling Good Diet into Practice	p. 287
The Shopping Tour	p. 287
Produce Potpourri: Fresh, Frozen, Canned, and Organic	p. 288
The Grain Exchange: Whole Grains Versus Refined	p. 292
The Meat and Seafood Market	p. 292
The Dairy Case	p. 296
Planning Your Meals and Snacks	p. 299
Five Simple Guidelines	p. 300
The Right Pro-Portion	p. 302
Satisfying Snacks	p. 303
The Dining-Out Dilemma	p. 303
Feeling Good Menus	p. 306
Do You Need Supplements to Feel Good?	p. 321
In Search of the Balanced Diet	p. 323
So What?	p. 324
Sixty-two Cups of Spinach	p. 325
The Supplement Controversy	p. 326
Supplements + Diet	p. 327
The Guidelines: As Simple as 1, 2, 3	p. 327
Food Groups and Servings Sizes in the Feeling Good Diet	p. 336
Recipes for Feeling Your Best	p. 348
Resources	p. 387
Selected References	p. 393
Index	p. 409
Table of Contents provided by Syndetics. All Rights Reserved.

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Food and Mood: Second Edition The Complete Guide To Eating Well and Feeling Your Best

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Author Biography

Table of Contents

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