How To Manage Your Mood With Food

Here’s a meal-by-meal guide to eating for energy and managing your mood with food

Breakfast

Eating a good breakfast boosts your concentration and revs your energy, particularly in the morning when you may need it most Without breakfast, you’re more likely to make that second pot of coffee by mid-morning

Instead, keep your blood sugar on an even keel with complex carbohydrates Avoid refined carbohydrates, such as white bread and white sugar These have a high glycemic index, which can cause spikes and dips in your blood sugar levels

The right complex carbohydrates provide your brain and muscles with the steady flow of the energy they need Grains are great sources of B vitamins, which aid in the metabolic production of energy The best carb choices for breakfast are natural whole-grain breads and cereals

For the best breakfast, add a low-fat protein, such as yogurt, cottage cheese, or skim milk, and watch your fat intake as well as your meat consumption (meat takes more energy to digest)

Mid-morning snack

Turns out, snacking may not be such a bad idea Eating every few hours helps your body use nutrients more efficiently It stimulates your metabolism, keeps your blood sugar levels steady, reduces stress on your digestive system, and decreases hunger, which means you’ll be less likely to overeat when mealtime finally rolls around

If you’re craving carbs, which many of us do at this time of day, choose whole-grain bread, cereal, or fruit

Fruits and vegetables deliver a low-fat, high-fiber alternative to the vending machine choices Raw carrots and sugar snap peas, for example, provide a crisp, satisfying crunch and won’t zap your energy Challenge yourself to eat at least five servings of fruits and vegetables each day

For maximum energy throughout the day, avoid foods that are laden with simple sugars, such as cookies, pastries, candy bars, and sodas, which can bring on erratic blood sugar levels

Instead, try some lean protein (low-fat yogurt, cottage cheese or lean meat) to help tide you over until lunch

Lunch

At midday, go light Because a hefty helping of carbohydrates can increase the amount of seratonin in the brain and cause that sleepy feeling, focus on low-fat protein

Protein can actually raise energy levels by increasing brain chemicals called catecholamines Eat a lunch of low-fat cheese, fish, lean meat, poultry, or tofu

Mid-afternoon snack

Choose something that will keep you satisfied until dinner A little bit of fat is fine It gives those carbohydrates and proteins some staying power My favorite? All-natural peanut butter and a few crackers

Before your work-out

Carbohydrates are fastest to digest and pack quick energy Add protein for staying power, but stay away from fats They can make you cramp

Dinner

The agenda for the evening can dictate what you’ll eat for dinner Need to stay on overdrive for back-to-school night? Choose low-fat proteins If you’re in relax mode, indulge a little

Whatever’s on the menu, remember the Pie Test Envision your plate as a pie Seventy-five percent of the pie should be filled with fruits, vegetables, and grains and 25 percent with other foods, such as diary products and meat

Before bed

Before turning in, a carbohydrate-rich snack can supply seratonin to help you fall asleep But go easy Too much food can reduce the quality of your sleep

Eating for energy is one of the most effective, powerful, and fast-acting mood-boosters Try it today and see!

About The Author

This article is excerpted from More Energy for Moms, an interactive mind-body-spirit fitness program, designed exclusively for moms Its creator, Susie Michelle Cortright, is the author of several books for moms and founder of the award-winning website Momscapecom Visit today to get her free course-by-email, “6 Days to Less Stress”: http://wwwmomscapecom

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