Don’t Stuff Your Face: Face Your Stuff!


In November I attended a nursing continuing education seminar titled, “Food Addictions, Overeating, and Mood Swings.” We reviewed in depth the physical responses we have to our food choices, why we make the food choices we do, and the effects food addictions have on our bodies. Here are a couple useful tools we explored:

Food-Mood Connection:

Desired Effect Dietary Approach
Relax, anti-stress: Carbohydrates
Boost Alertness: Protein
Improve Mood: Eat every 3-5 hours,
Limit refined carbs
Combine protein & high quality carbs
Eat varied diet to ensure adequate nutrients
Beat Depression: (same as above)
Adequate carbs to boost serotonin
Omega 3 fatty acids

 

Consequence of Nutrient Deficiency:

Nutrient Effect of Deficiency Food Source
Thiamine: Weakness
Irritability
Depression
Legumes
Seeds
Fortified grains
Folate: Depression
Apathy
Leafy greens
Oranges
Legumes
Fortified grains
Selenium: Anxiety
Irritability
Hostility
Depression
Brazil nuts
Tuna
Sunflower Seeds
Fortified grains
Choline: Impaired memory Liver
Eggs
Lecithin

When we experience unmanageable stress or we feel overwhelmed, we are vulnerable to seek out food to help us cope. Use this mental stop sign to assess the situation:

HALT
H – am I HUNGRY?
A – am I ANGRY?
L – am I LONELY?
T – am I TIRED?

Asking yourself these questions can help you determine if you are physically hungry or psychologically hungry. Food should only be consumed for physical hunger.

To gain perspective on food addictions you might have, schedule an appointment with me today.

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