Simply Living Well September 2004: Making the Food and Mood Connection

This edition includes a discussion of the connection between Food and Mood, information about the Food and Mood Project, a recipe for Morning Glory Oats and the top 5 things you can do to manage your moods by changing your diet.

The Simply Living Well newsletter is published monthly and provides
articles, recipes, and tips on creating and maintaining a healthy,
balanced lifestyle.

Please send any comments or suggestions to:
Katherine@SimplyLivingWell.net or call her directly at 347-661-2143.

For additional recipes and resources on Holistic Health and Wellness,
please visit www.SimplyLivingWell.net.

This month's newsletter includes:

1. Quote of the month

2. September Editor's Letter

3. Website of the month: FoodandMood.org

4. FREE Food and Mood Teleclasses,10/6 12-1 PM and 10/7 7-8 PM

5. 6-Month Holistic Health Counseling Program

6. Healthy Cooking and Yoga at the Beach! October 22-24,2004

7. September Mood-Balancing Recipe: Morning Glory with Oats

8. Article: The 5 Most Important Things You Can Do to Balance Your Moods with Food

9. More about Katherine Jamieson, Holistic Health Counselor and Yoga
Teacher

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QUOTE OF THE MONTH

"Cooking should be a carefully balanced reflection of all the good things of the earth."

Jean & Pierre Troisgros

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SEPTEMBER EDITOR'S LETTER

Food and Mood is one of my favorite topics to talk to clients about, because it's something I've struggled with so much myself. If I don't eat for more than 4 or 5 hours, my blood sugar and energy get dangerously low, and my mood plummets as well. When I used to walk in the door looking cross after a long day at work, my boyfriend would immediately ask, "Have you eaten dinner? Don't talk to me until you've eaten dinner!" and practically thrust a protein snack into my hand.

Making the connections between food and mood is something I've found myself and my clients are highly resistant to doing. It's hard to except that our perceptions and feelings about the world may have more to do with what we ate for lunch than "who we are". But time and again, I've seen people's relationships with friends, family and co-workers improve drastically after doing something as simple as starting to eat breakfast regularly, or cutting back on coffee or white sugar.

But anyway, don't believe me, this is something you've got to notice for yourself to realize how much food plays a part in mood swings and energy dips throughout the day. If you have a suspicion that your diet is affecting your moods, please join in the free tele-classes I'm offering this month on October 6th and 7th. We'll be discussing the specifics of Food and Mood, how to create a balancing diet, the Yin and Yang of foods, the Pinball Diet and simple, easy steps you can take to get a handle on your moods. Don't miss out on this opportunity to make the Food and Mood Connection in your own life!

Be well,

Katherine

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WEBSITE OF THE MONTH: www.foodandmood.org

The Food and Mood Project is a British-based initiative "to empower individuals to explore the relationship between diet, nutrition and emotional and mental health, and to share this information with others." The website contains information about the project and sample pages from the Food and Mood handbook and something enticingly called the "Mind Meal". This is a unique project, funded by a special UK-based grant for out-of-the-box research, and offers useful information for those interested in this little understood topic area.

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FREE Teleclasses: Making the Food and Mood Connection for Yourself

October 6th, 12-1 PM and October 7th, 7-8 PM

** Do you notice that your energy and mood plummets every day around 4:00 in the afternoon?

** Do you find yourself reaching for high-sugar or caffeine snacks just to make it through the day?

** Can you see changes in your emotions and mood state when you skip a meal or go for long periods without eating?

Welcome to the Food and Mood Connection! Most people don't realize that their emotions, moods, energy level and relationships are all closely tied to the food they choose to put into their bodies. You can be different! Join us for a FREE tele-class to discuss the ins and outs of Food and Mood, how to understand the Yin and Yang of foods, how to avoid being the pinball in the Pinball Diet, and simple, easy changes you can make in your diet to get a handle on your emotions.

You must register in advance for this program, by e-mailing Katherine@SimplyLivingWell.net.

There are limited spaces, so please be in touch soon if you're interested in gaining a better understanding of how what you eat affects how you feel.

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6-MONTH HOLISTIC HEALTH COUNSELING PROGRAM

Nutrition is a fundamental aspect of health. The food we eat becomes
part of our blood cells, which then feed our tissues and vital organs.
When we eat food that has limited nutritional value, our cells weaken. When we eat quality foods our bodies reflect that nourishment through vitality, balance and joy. Whole, natural foods--vegetables, whole grains, beans, fruits--are quality foods. By shifting your diet to healthy, balanced, quality foods, you can support your body to heal itself and prevent future disease.

Working together, we will discuss all the issues that contribute to your relationship with health and nutrition. Often our health concerns arise from a lack of attention to our mental, physical, spiritual and emotional needs. Holistic health care addresses all of these needs equally. As a result of our work together you will feel healthier, more energized, and you will have the skills to maintain this state of wellness for years to come.

My fully supported 6-month Health Counseling Program includes :

** Two 50-minute phone counseling sessions per month, including a full set of notes and follow-up suggestions

** Books, tapes, CDs, videos, articles and magazine subscription with
a focus on individual health concerns and goals

** Cookbooks, quick, easy to cook recipes, and healthy cooking video

** Supplements, lifestyle and self-care aids, and other materials

** 24-hour e-mail support and membership to Holistic Health e-group

** Monthly e-mail newsletter with recipes, articles and tips for
healthy living

Call or e-mail to schedule a FREE one-hour initial consultation about
the 6-month Holistic Health Counseling Program.

Simply Living Well
Because being well doesn't have to be complicated
347-661-2143 Katherine@SimplyLivingWell.net

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HEALTHY COOKING AND YOGA AT THE BEACH!
October 22-24, 2004 Bethany Beach

RESTORE
RELAX, RENEW!!

A WOMEN'S WELLNESS WEEKEND

HEALTHY COOKING & YOGA AT THE BEACH

"By nourishing the body, we nourish the spark of life within the body."
-Mark David, Nourishing Wisdom

Cooking classes & Yoga daily... then let nature do the rest!

presented by:

Katherine Jamieson, HHC, CYT
Cheryl Mirabella, MA, HHC
Lanette Doran, director of Flavors

Walk away with a deeper knowledge around whole foods cooking and yoga and how they can benefit your life!

WHEN: OCTOBER 22-24, 2004
WHERE: BETHANY BEACH, DE
Cost: $295 includes, room, meals, and classes.
Massage therapist will be available at additional cost

PLEASE E-MAIL Katherine@SimplyLivingWell.net for more details and to see a full schedule of classes and programs for the weekend. There are limited spaces and the deadline for signing up is early October, so please contact me quickly if you're interested!

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SEPTEMBER MOOD-BALANCING RECIPE: MORNING GLORY WITH OATS

As discussed below, eating breakfast can be a crucial step in creating balanced moods and energy throughout the day. This delicious recipe revamps an old favorite, oatmeal for breakfast. Rolled oats are a high-powered whole grain, and fall and winter are a great time to bring more cooked foods into the diet. My favorite thing about this recipe is the addition of the grated apple, it adds an unexpected sweetness and creaminess to the grain.

Ingredients:

** 2 cups rolled oats
** 4 cups water
** 1/2 cup raisins
** 1/4 cup almonds
** 1/4 cup sunflower seeds
** 1/2 tsp. Cinnamon
** 1 peeled apple
** Grated orange peel
** 1 TB. raw honey

1. Combine all ingredients in a pot except the apple, orange peel, and honey. Bring to boil. Lower heat to low.

2. Shred peeled apple into pot and add grated orange peel. Continue cooking until water is absorbed and oats become nice and creamy. It will take 15 minutes total.

3. When it is done, pull aside and stir in 1heaping tablespoon raw honey.

4. You can also add more cinnamon or 1 teaspoon vanilla extract for extra flavor.

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ARTICLE-- The 5 Most Important Things You Can Do to Balance Your Moods with Food

Getting a handle on your moods might seem like an awesome task, especially if you've never considered that this might be a possibility for you. But what if you could experience more joy and less anxiety, avoid fights with your partner or children, and be more productive and energetic at work? Wouldn't it be worth it to explore the connections between food and creating these effects in your life?

Just by considering the possibility that your moods and emotions are, to a large degree, under your control, you can regain a lot of power over your life. Here are the five most important steps you can take to reduce mood swings and create balance in your emotions:

1. ACKNOWLEDGE THAT WHAT YOU EAT AFFECTS HOW YOU FEEL

This is the most basic and important step you can take to balance your moods with food. Most people have noticed how children react to sugar, how too much can immediately cause hyperactivity and acting out. Just because we're adults doesn't mean we don't suffer some of the same results, we are just big children after all (that's why we all still love sugar so much!).

Start to think about the patterns of moods you've experienced in your life, especially if you've experimented with various diets. Did you feel differently on a vegetarian or meat-eating diet? Have you tried a weight-loss diet and did it affect your moods? Think back on times when you've been extremely happy or depressed, what were you eating? It might take time to make the connections, but often they are quite obvious once you take the time to notice them.

2. REDUCE HIGH STRESS FOODS

High stress foods put the body out of balance and undermine its self-healing capacities, as well as throwing your moods into a tailspin. Common high stress culprits are refined/white sugar, coffee, artificial sweeteners, dairy foods, sodas and, for some, tropical fruits. Be aware of how many high stress foods you have in your diet and consider reducing them gradually. This will help the body recover its natural, self-regulating abilities, stabilize blood sugar levels and release chronic tensions.

3. EAT BREAKFAST

It's clich*d to say that breakfast is the most important meal of the day, but for good reason, it is! By neglecting to nourish the body first thing in the morning, many people compromise their chance for stable moods throughout the day. In addition, by substituting coffee for food, the body not only has to cope with the stress of caffeine on an empty stomach, it has no real fuel to keep going. This can lead to irritability and intense mood swings, as well as cravings for other extreme foods throughout the day.

Even a quick and small breakfast can make a difference. Instant oatmeal, a piece of fruit, or dried nuts and fruit are good places to start. Once I started eating breakfast regularly, I found not only did my moods stabilize but I could also moderate how much I needed to eat in the morning depending on what I had to do during the day. For lighter days I can have just a bowl of cereal; when I have a presentation or a full day of clients, eggs and whole grains is a better bet.

4. MAKE YOUR DIET "WHOLE"

Whole foods are foods that have not been fragmented, preserved and greatly modified from their original state. Whole foods have just one ingredient, i.e. the ingredient of an apple is an apple, and they have not been processed or chemicalized in any way. Whole foods have a healing effect on the body and typically take longer for the body to break down, providing a more gradual release of energy into the system. The more whole foods are incorporated into your diet, the less likely you are to experience extreme mood swings.

5. TRY A "BREAKFAST EXPERIMENT"
(adapted from The Self-Healing Cookbook, by Kristina Turner)

It's easiest to notice how foods impact us when we eat them at breakfast. After a natural 12 hour fast (finishing dinner at 8:00 PM and eating breakfast the next morning at 8:00 AM), the body is clear and ready to respond to the food you give it. This is a great time to experiment with different kinds of foods and notice how you feel a few hours after eating them. Try having a whole grain, like oats, for breakfast one day, and then eggs or fruit another day, and just coffee one morning. Write down how you're feeling a few hours after eating, how is your mood, what is your energy like? The results can be quite interesting and elucidating!

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ABOUT KATHERINE JAMIESON, HOLISTIC HEALTH COUNSELOR

Katherine was trained in Holistic Health Counseling through the
Professional Training Program at the Institute for Integrative
Nutrition in New York, and certified by the American Association of
Drugless Practitioners. She was certified to teach yoga in 2001
through the New York Open Center Prana Yoga Teacher Training,
instructed by Dr. Jeffrey Migdow, MD. She holds a B.A. in Psychology
and Sociology from Wesleyan University. Before entering the Holistic
Health field, Katherine was a Peace Corps volunteer for two years in
Guyana, South America.

Her practice combines cutting-edge, holistic nutritional theory and
yoga breathing and postures, to help people address their health
concerns and attain optimal health and well being in their lives. She
has been a speaker at the United Nations, UNICEF, UNDP, the New York City Department of Health, the Hospital for Joint Diseases, the USDA and the Embassy of Australia. She maintains a private practice for individuals committed to addressing their health concerns through diet and lifestyle change.

If you are interested in reading back issues of this newsletter, in
publication since May 2003, please feel free to visit the web hosting
site where you can find the full editions catalogued:

http://casts.webvalence.com/sites/SimplyLivingWell/

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SPECIAL QUOTE FOR PEOPLE WHO READ TO THE END OF THE NEWSLETTER:

"A balanced diet is a cookie in each hand."

--Chef's List

THANK YOU FOR READING AND BE WELL!