Tag Archives: craving

Mood Repair Primer

Here is a primer for what I mean by “Mood Repair Project.”

  1. Emotions are based on the physical/chemical.
  2. A healthy person has ups and downs, positive thoughts and negative thoughts, but they are not something they have to fight with for years!
  3. Hormones play a part, so women are more prone to these problems.
  4. However, aging, pain, sickness, and stress* tend to deplete serotonin and other neurotransmitters. Men are at risk also. The Standard American Diet or even a “healthy diet” that is less than optimal, is a basic reason why so many pharmaceutical drugs are prescribed.
  5. Some of us are “sensitive”– digestive issues, allergies, poor diet, periods of chronic stress*, etc. all play into creating our individual biochemistries. Embrace the understanding that you are a sensitive person. And there are remedies.

*Stress: Including stressful childhood, periods of depression, life events such as divorce, death of loved one, combat, abuse, neglect, and long periods of sub-optimal nutrition (which is the most common for most of us).  Also including, chronic pain, hormonal imbalances, long term illness, long periods or chronic over-work, history of not sleeping well or sub-optimal sleep.

Here’s a thought:  You “are” what you do.  All problems are relationship problems. So, the actions you take ARE CAUSAL and they define WHO YOU ARE!  If you help the biochemical balance of your brain, it will not be an overnight miracle, but it will be EASIER for you to grow:  to choose different actions.  It will be easier to have a more positive spin on things.  The things are what they are, but the meaning you make of them will determine how you act and therefore who you are (and how other people see you).

I love the bumper sticker “Don’t believe everything you think.”  I have tried for years to embrace that.  But, I just couldn’t, when a “false mood” came over me.

Foundational changes:

1. Natural Substances & Amino Acid Formulas – Take appropriate amino acids (including 5htp), vitamin/mineral supplements and herbs (Sam-e or St. John’s Wort, etc.) while you are doing your Mood Repair Project. This helps you get through lifestyle transitions. For every individual it will take a different formula and a different amount of time. Some may never get off the “helper” supplements. That’s ok. It’s healthier and safer than taking pharma drugs. Pharma drugs might be necessary for some people, but I urge you to read the books below before you make a decision to go on or stay on pharma drugs.

2. Digestion – the gut is where tons of things happen. The fate of your serotonin rests on digestion. For those of us with messed up digestion, we might need to tend to this part of our constitutions the rest of our lives on this Earth. Picture yourself dressing as a gardener, put on those gloves and start cultivating the soil of your gut. You will need probiotics, Betaine HCL and possibly digestive enzymes. I also recommend taking digestive bitters twice per day prior to, or during your meal (Bitters blow my mind!). I can keep adding on more things that you can try/add/do and many of them I am doing myself right now and plan to do them indefinitely until I feel my health becoming vibrant. Do NOT take antacids unless a doctor confirms that you have high acid.

3. DIET & BLOOD SUGAR LEVELING – exercise, digestion and diet must all be changes that you begin to make a permanent part of your life, for the rest of your life.  This is addressing the root cause of the chemical imbalance. The diet is basically Paleo with plenty of complex carbohydrate. Most certainly very low sugar and lots of protein. Eating at regular times MUST become a way of life because your digestive tract needs time to DIGEST the RAW MATERIALS needed to make your hormones and neurotransmitters!  You must eat 3 meals and probably some snacks in between.  Never skip breakfast or lunch.  You must have protein in regular, moderate amounts through the day.

4. Spiritual – Things that I put into the “Spiritual” category:

4a. Exercise. Modify your life to add 3 longer walks per week (listen on headphones to the walking meditation…)

plus some exercise that gets your heart pumping.

4b. Breathing.  Learn this and do it twice per day. You must do it regularly. The only way it will “work” is by doing it daily for a long period of time (listen to what Dr. Weil says in the video.

  1. Do the 4-7-8 breathing cycle 4x TWICE per day. This stretches the vagal nerve and reduces parasympathetic response. And, it’s quick. http://www.drweil.com/drw/u/VDR00112/The-4-7-8-Breath-Benefits-and-Demonstration.html
  2. Kaiser FREE podcasts. Much better if you download the MP3 because if you’re listening to one longer than 20 minutes via the website it will cut off.
    https://healthy.kaiserpermanente.org/health/care/!ut/p/a0/FchBDoMgEADAt_iAzYZEYfFmhH6hhdsGiZIIGELt99seZ9DjC33hO-3cUy18_uxCLD22md9bqnCnLVZ8okd_Nd4zoysVAocj_o9bT-GM6IzVap2MBamlBCGsgEWPBohoUkKp8UErXjnTZxmGL2IKPpI!/
    -“Panic attacks and anxiety” – esp. “Body Scan”
    -“Stress” – esp. “Walking Meditation”
  3. http://drsircus.com/medicine/function-vagus-nerve/ – there is a vibrational (vocal) technique to learn on the first video. (Learn it and teach it to the patient. You don’t have to mention that it is “sexual” or anything. Vagal nerve is related to a LOT of things, as this article describes. Calm the vagal nerve and reap the benefits (see #1 just above).

4c. Prayer & meditation. Whatever works for you!

4d. Counseling. The Mood Cure doctor, Julie Ross, said that counseling could finally be effective after someone with a neurotransmitter imbalance got healthy. This is why as a psychologist she brought in a nutritionist to her office. You can read about this in her book The Mood Cure.

Admitting you need this:

I didn’t know that what I was experiencing–mood changes or things that looked to me like thoughts– was based in my physical health.  It was at times impossible to observe my thoughts. Or, when I was observing with cognitive, it was like I had a whole different person with different thoughts.  That sounds like some sort of crazy split personality disorder, but I am speaking here of a very subtle thing that I came to understand over the course of my adult life.  My symptoms looked like PMS, so it seemed like something to expect, and not look further.  It was not easy for me or my family during those times.  It didn’t seem medical (beyond “PMS”), after all, I was trying my best to be healthy.  When I got irritated, angry, frustrated, broody, self-deprecating, negative… I either decided the problem was someone else’s behavior or that it was a “thinking” problem of my own (I would try to “think my way out of it”).  Problem was, I couldn’t think my way out.  Positive, constructive thoughts just don’t come when there’s not enough serotonin in one’s brain.  I could have even thought that it was a spiritual problem.  But, thinking, including the mental fortitude to make decisions that affect my spirituality, was based in my biochemistry.  Tending to spiritual matters CAN make a difference, and in some rare cases is MIGHT entail spirit bringing matter into balance (this is a matter of mystery and possibly faith or grace).  But, when there is a scientific explanation sitting right in front of us, I can’t imagine not trying it!  God gave us these minds to decipher how this universe works.  Molecules follow the rules God made.  And, once your biochem starts coming into balance, lovingkindness and the fruits of the Spirit are so much easier to exhibit.

I’m sure this all takes years. But, it starts now.

Watch the video on this page: http://www.moodcure.com/

Then PRINT the quiz and have the patient fill them out and write the date on the pages (this will give you benchmark). You can then put the answers into the website to get your score to understand the patient’s Mood Type. Put the paper questionnaire away for future reference.

Books

Books list has moved here:

Mood Repair Books List

 

Peace starts with making peace in your cells.

Love,

Rachel

Banishing Cravings

Let me tell you a little story about my own mood repair project.

I did not ever know how I was going to be able to stop food cravings. Honestly, I didn’t even know what it was like not to have cravings! OK, I’ll be truthful: I did get close to no cravings when I had previously done low sugar diets in the past. But, I couldn’t explain or maintain it. Plus, I’m sure that as soon as I felt like, “Oh, I don’t feel hungry right now,” I would skip a meal and then the downward cycle would begin. Because eating regular amounts of protein throughout the day is super important for me, as I have now deciphered with the help of the mood repair books.

Now that I have begun as many of the directives as I can, I have experienced what it is like to not be craving. I have been off of chocolate for 4 months now. But, let me explain further: I was eating a dark chocolate bar every day. On Feb 7, I put it all in the basement out of sight. I have been eating SOME, but the difference is that it was first a straight month of no chocolate and thereafter maybe once a week. I’ve binged once, but it was more of a cognitive decision rather than a craving. I put the chocolate away that night and returned to my plan the next day.

The difference is that I can feel the underlying discomfort and know that I’m craving protein and that chocolate will not help. I can feel the blood sugar swings and know that it’s my job calling me.

The difference is 5htp, which raises my serotonin. I am no longer a monster at 3:00 p.m. for the rest of the evening. I’m no longer fighting with inner bad mood, trying to hold my tongue from saying the irritated things.

With enough serotonin, I feel better, more like my best self, and I can make better decisions about what foods to put in my mouth.

I finally can see that I don’t binge EVERY DAY like I used to. And, I’m left wondering, “Is this why some people seem more naturally in a good mood and able to resist the cake at a party?” Well, now I’m the person who is usually not taking a second look at the birthday cake.

I eat before I’m hungry. And, when I mess that up, which is often, I get back on track as quickly as possible by going and getting some protein. I can’t eat dairy and eggs, so this is even more difficult for me than most people. If you can eat cheese and eggs, consider yourself lucky. Otherwise, make it your job to stock up on meat sticks, leftover cooked meat, hard boiled eggs, etc. (I eat a duck egg on most mornings. It only takes 20 minutes to cook thin pieces of frozen fish in the oven.)

I’m also eating complex carbs and vegetables. These are important. Complex carbs help you not crave sugar. Fiber slows down the digestion so that you can get more tryptophan out of the food so you can make more serotonin.

I no longer eat to lose body fat, although, that would be nice. I think it will eventually happen as my body repairs.

I eat to be in a good mood.

Eating to be in a good mood helps me avoid consuming sugar, which eventually will help me lose body fat. I just have to do this long enough to get my cortisol lower, or whatever it is that’s really going on in my body imbalances. And “long enough” now looks easier to do for a very long haul. Like til I’m dead. Because I do want to be in a good mood when I die.

Geared up for fat loss

Bitters are my secret weapon starting today to help me with my boredom of food as well as cravings. (And I’m getting back to basics with my food.)

Essential reading:
Jim MacDonald on bitters
http://www.herbcraft.org/bitters.pdf

Is there anyone out there who is actively working on fat loss? What are you doing to achieve your goals?