Food for Your Mood Experiment Day 5

Day 5 Results
AMSleep: 6 hours Mood: 7/10 Energy: 6/10 Exercise: Walking

Breakfast
Apple πŸ™‚ lemon water πŸ™‚ egg white πŸ™‚ provalone cheese πŸ™‚ whole wheat wrap πŸ™‚

Lunch
Apple πŸ™‚ Nuts and seeds:) vodka πŸ™ 100% cranberry juice πŸ™‚

PM Mood: 8/10 Energy: 6/10

Supper
Broccoli πŸ™‚ swordfish πŸ™‚ crab πŸ™ hummus πŸ™‚ whole grain bread πŸ™‚ zucchinni πŸ™‚ bruchetta:) hazelnut chocolate πŸ™ sangria πŸ™ flatbread pizza πŸ™‚ mozzarella cheese πŸ™‚ mushrooms πŸ™‚ 2 mixed drinks πŸ™ πŸ™ 4 shots πŸ™ πŸ™ πŸ™ πŸ™

EveningΒ  Mood: 9/10 Energy: 7/10 Energy dip: noon Stress: none

Good mood food percentage: 17/27 or 63%

Food for Your Mood Experiment Day 4

AM Mood: 8/10 Energy 8/10 Exercise: ChaLean Extreme Burn it Off

Breakfast
Shakeology 1 Scoop πŸ™‚ 1/2 c almond milk πŸ™‚ 1/2 c water πŸ™‚ 1 tsp peanut butter πŸ™Β  2 Tbsp frozen strawberries πŸ™ 1/2 protein bar πŸ™‚

Lunch
3 oz Colby cheese πŸ™‚ watermellon πŸ™‚ 1 whole wheat sandwich thin πŸ™‚

Snack
Planters nuts seeds and raisins πŸ™‚
Weight watchers brownie πŸ™
Vodka πŸ™ cranberry juice πŸ™‚ 6 carrots πŸ™‚

PM Mood: 8/10 Energy 8/10

Supper
Wine πŸ™ Guacomole πŸ™‚ Whole wheat corn chips πŸ™‚ shrimp πŸ™ White pasta πŸ™ cosmopolitan πŸ™

Evening Mood: 9/10 Energy: 8/10 Energy dip: 11:45 am Stress factor: getting daughter ready for an appt.

Good mood food percentage: 12/20 or 60%

Food for Your Mood Experiment Day 3

Day 3 Results
AM Sleep: 6 1/2 hours Mood: 8/10 Energy: 8/10

Breakfast
1 Scoop Shakeology πŸ™‚ 1 Tbsp frozen strawberries πŸ™ 1 tsp peanut butter πŸ™ 1/2 c almond milk πŸ™‚ 1/2 c water πŸ™‚

Snack
1/2 cupcake πŸ™ 12 oz ice tea πŸ™‚ 2 packs sweet n low πŸ™

Lunch
3 oz chicken πŸ™‚ 1 Tbsp pesto πŸ™‚ 1 tsp feta πŸ™‚ 1 pc watermellon πŸ™‚

PM Mood: 7/10 Energy 8/10

Snack
1/2 protein bar πŸ™‚

Supper
2 hot dogs πŸ™ ketchup πŸ™ relish πŸ™ 2 ears corn πŸ™ flatbread crackers πŸ™ pepper jelly πŸ™ cream cheese πŸ™ watermellon πŸ™‚ oatmeal squares πŸ™‚

Evening Mood: 8/10 Energy: 8/10 EnergyΒ Dip: none Stress Factor:Β  none
Good mood food %: 10/21 or 48%

Food for Your Mood Experiment Day 2

Day 2 Results

ExerciseΒ  Walking 1 mile and P90X Plus Abs/Core Plus

AM Sleep:Β  6 1/2 hoursΒ  Mood:Β  8/10Β  Energy:Β  5/10

BreakfastΒ  1/2 Power bar πŸ™‚Β  1 Scoop Shakeology πŸ™‚ Β 1/2 c almond milk πŸ™‚Β  1/2 c water πŸ™‚ 1 tsp peanut butter :/Β  2 Tbsp frozen sweetened strawberries :/ 1 c ice πŸ™‚

LunchΒ  2 c salad made with cucumbers, tomato, onion and romaine πŸ™‚Β  2 Tbsp sundried tomato vinaigrette dressing πŸ™‚ 3 pcs sharp white cheese πŸ™‚ 2 Tbsp olive taupenade πŸ™‚ 2 club crackers πŸ™Β  Watermellon πŸ™‚

PM Mood: 8/10Β  Energy:Β  6/10

SnackΒ  Whole wheat sandwich thin πŸ™‚Β  Watermellon πŸ™‚Β  1tsp Weight Watchers cream cheese πŸ™Β  Pepper jelly πŸ™

SuppperΒ  4 1/2 oz. grilled chicken πŸ™‚Β  1 1/2 Tbsp Pesto πŸ™‚ 2 Tbsp Feta Cheese πŸ™‚Β  1 spoonful Lipton noodles πŸ™ Β 1 cup steamed veggies πŸ™‚Β  5 0z blueberry wine πŸ™

EveningΒ  Mood: 10/10 Energy Level: 8/10, Energy dip:Β NoneΒ  Stress Factor: Β Getting my daughter out the door for work.

Good food mood percentageΒ  15/22 68%

 

Food for Your Mood 15 Day Experiement

At the end of July, I did a lot of research for my “Food for Your Mood” post.Β  The research points to the fact that eating a healthier diet can improve your mood, alleviate depression and combat feeling like your butt is dragging all day.Β  So yesterday the lightbulb went off over my head.Β  Why not conduct a 15 day experiment onΒ this fitness coach (me) and see if your mood is affected by what you eat?Β  Some days I do very well, some days not so much.Β  Let’s see if it makes a difference.Β  So through the magic of the internet and video, I will bring you the “Food for Your Mood” 15 day experiement starting tomorrow.Β  I will try to hold all other variables as constant as possible, but will include that in the report as well.Β  So get ready to watch your Ginea pig blog!

Food for Your Mood

Do you find yourselfΒ  cranky and irritable? Are you sad and blue at times.Β  Are you lethargic, lacking energy?Β  Something we overlook when trying to deal with these issues is what we are eating.Β  If you are looking for ways to improve your mood, you should look in your kitchen cupboards.

The National Institute of Health says that 20.9 million Americans suffer from mood disorders and this number has been increasing since 1975.Β  At the same time the rate of obesity has been increasing.Β  Coincidence?Β This fitness coach thinksΒ not.Β  It’s the types of foods we are eating that, in my opinion, are causing the increases in both.Β  Chemicals in our foods affect our neurotransmitters.Β  These are the brain chemicals that allow our brain cells to communicate with each other.

What types of food are bad for your mood? Things like caffeine, alcohol, sugar and white flour.Β  These types of foods spike your blood sugar.Β  Your body reacts by bringing your blood sugar down, leaving you lethargic, fatigued, sad and grumpy.

What types of food are “good mood foods“?Β  Fresh fruits and veggies.Β  The antioxidents and vitamins will help you sleep, prevent depression, reduce fatigue, increase energy, reduce stress andΒ protect your brain cells.Β Swimming fish, lean meats, nuts, beans, non-fat dairy and egg whites will improve your mood and memory, generate mental clarity and fight anxiety.Β  Omega 3 fatty acids, protein, vitamins and mineralsΒ get the credit.Β Β  Whole grains will give you complex carbs to raise your seratonin levels.Β  That’s a neurotransmitter that acts as a natural anti-depressant.

You should shoot to eat “good mood foods” 75% of the time if you want to think more clearly, enjoy more energy and improve yourΒ overall mood.Β  So how are you doing with eating this way?Β  How could you improve?Β  I would love to hear from you!