This has been developed from a professional workshop and subsequent training in Mind, Mood and Diet.
I often shared this with my clients. Many were going through depressive episodes; others struggled with anxiety disorders.
The success rate among the people who took me up on this was about 98%: They experienced at least some improvement; many of them felt significantly better. Some clients were able to reduce or stop medication.
As always, consider this to be informational. Copy it and take it to your mental health professional before implementing it.
I will be most honored if you tell people where you got it.
Breakfast – Features a protein. Choose at least one item from the protein list. If you want to add toast, fruit or other foods, feel free.
Suggestions: 1 egg, 1 slice whole grain tost, fruit; oatmeal with soymilk; 1/2 cup cottage cheese, 1 slice toast; toast with 1 tbsp nut butter, fruit.
Mid-morning snack – A protein. Choose one item from the protein list. Eat it 2.5-3 hours after breakfast.
Suggestions: A handful of nuts; 2 oz cheese; 1/2 peanutbutter sandwich.
Lunch – Choose at least 1 item from the protein list. Add other foods if you want.
Suggestions: Tuna salad and crackers; beef vegetable soup, 2 oz cheese and bread.
Mid-afternoon snack – Choose from the high-glucose list. Eat it 2.5-3 hours after lunch.
Suggestions: 4 oz juice and some crackers; graham cracker with pb; 2 cookies.
Dinner – Complex carbs. Choose at least 2 from this list. choose a protein if you want; better to have a dairy or poultry item.
Suggestions: 3-4 oz chicken, rice, salad and steamed vegetables; beef stew; cheesy casserole and salad.
Bed time snack – .5-1 hour before retiring. Choose from the no/low glucose carbs and a light protein.
SUGGESTIONS: A cracker and 1/2 cup yogurt; 1 cup popcorn and 1/2v cup soy milk; 1/2 slice toast or bread with 1 ounce cheese; tortillas and bean dip.
You don’t have to eat large amounts at any meal or snack. What matters is eating the right food at the right time. This manages blood sugar and neurotransmitters.
SUPPLEMENTS: 6000 mg fish oil.
*If you want, you can have a blood test to determine whether you are “d” deficient; most people are. If it turns out that you are, you can take 5000 iu’s of “D” per day for three weeks; then drop down to 1000 per day.
“d” and protein are the two major building blocks for seratonen.
B complex is also important in mood management. You can buy this over the counter. I usually recommend a good multi vitamin-mineral supplement if you are going to take specific vitamins.
Exercise: 1/2 hour of light exercise within the first two hours of rising. This can simply be a walk or a little dancing/stretching to your favorite music.
If you would like to learn more about exercise and mood management, check out these links:
THINGS TO AVOID:
Alcohol, refined sugar and flour, food coloring and dyes, MSG, high-fructose corn syrup (also known as corn sweetener)
1/2 cup cottage cheese
2 oz hard cheese
1 cup yogurt
2-3 oz meat
1 tbsp nut butter (peanut, almond, etc.)
1/2 cup tofu
1 cup soymilk
2 tbsp nuts
HIGH GLUCOSE LIST
4 oz fruit juice
2 oz dark chocolate
2 graham crackers
1 granola bar
1 serving fresh fruit
2 small cookies (I prefer something like oatmeal or ginger)
All vegetables, grains, legumes and fruits.
LOW GLUCOSE CARBS
whole grain crackers and breads