How Food Effects Mood-The Action Plan

Yesterday we discussed how food effects your mood. Today I’m going to go into some substitution patterns and foods that you should eat to enhance your mood.

Veggies and fruit aren’t going to take the place of peanut butter cups and cereal to an over eater any time soon. Sorry, just not happening.

My first recommendation to eat your protein and drink your water first. By now, I’ve yelled for long enough every meal should have a protein base, either a chicken breast or some bison or some type of meat. The carbs, fats and veggies are secondary. Eat your whole protein first. While you’re doing that, drink 2-3 glasses of water.

At this point you should be moderately full and that defeats the hardest part, staring at bad food when you’re starving.

Check out Macronutrient Math For A SIMPLE nutrition plan

I’m also not telling you to replace cookies with berries. It’s not feasible. This way, the damage can be minimized since you’re already half full.

You also want to make sure that you are including the proper supplements in your diet. I’m talking about the bare minimums.

A whole food multivitamin

(Click here for my favorite multi)

An Omega-3 fish oil

(Click here for my favorite omega-3)

A Green powder

(Click here for my favorite Greens powder)

Vitamin and micronutrient deficiencies have a profound impact on your mood and your ability to overeat. Cover your bases with the 3 supplement above and you’ll have passed step 2.

Next you want to make sure that you have a stable blood sugar throughout the day. For the most part, eating too infrequently will cause your blood sugar to drop and your hunger hormones to rise. So you want to make sure that you have quality protein and healthy fat food snacks during the day.

Here’s some great snacks



-Whey protein shakes


-Protein and veggie rich soup


At step four you’ll look to some advance situations. The advanced overeating nutrient guide is available in the JST Premium section.

Step five involves more of a social change. You just can’t put yourself in situations that will cause you to be tempted. Go out to eat less or if you do want to keep going out, choose leaner, healthier options.

Step six is also more mental then it is physical. Most people can NOT make more then one change at a time. So make ONE change today and it start with step 1.

Drink more water

Eat more protein

Place your carbs after your workout

Set your vitamins out daily.

ONE change at a time adds up.

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