mood & food - understand your numbers...these activities are designed to enhance your success....

PROGRAM WORKBOOKM

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IGNITE YOUR LIFE | MOOD & FOOD© 2015 ADURO, INC. ALL RIGHTS RESERVED. 2

WELCOME!Thank you for participating in Mood & Food. This program will give you a deeper understanding of your moods, the experiences you have from the foods you eat, and how to make changes to your nutrition to affect your mood and well-being.

In the next six weeks, you will discover, identify and learn how your mood is affected by the food you consume and the nutrition it provides. As the program progresses, you will receive tools and resources to create forward movement. Remember, your experiences are different from everyone else’s — and the most valuable information you gain may come from the work you put into this program.

Please be sure to bring your Mood & Food Workbook to each session and track your progress as you go. These activities are designed to enhance your success. The more you engage, the better results you will get!

Week 1: Mood Awareness 3

Week 2: Building Blocks of Nutrition 7

Week 3: Mood-Boosting Nutrients 11

Week 4: Food & Feel Journal 14

Week 5: Creating Everlasting Change 15

Week 6: C.L.U.E.S. 21

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IGNITE YOUR LIFE | MOOD & FOOD 3

MOOD AWARENESSFUN FACTS

PARTICIPATION AND LEARNING: » When you only listen to something, one month later you will have retained and put into action about 10% of the content you heard.

» When you listen and take notes, one month later you will have retained and put into action 40%-50% of the content.

» When you listen, take notes and participate physically, one month later

you will have retained and put into action 80%-90% of the content!

If you are committed to improving your mood, you can take action immediately — just by participating fully in our weekly discussions.

Before discussing any of this week’s material, it is important to get clear on why you are here. If you know why you are here, it will give you clarity on where your opportunities lie.

Why you are here? Why have you chosen to register and participate in this program?

WHAT IS MOOD?Mood is defined as:

Mood differs from emotions and feelings in that it is more general and less likely to be affected by something specific, such as an event or person. Mood tends to reside in either a positive or negative state.

POSITIVE MOOD

Consider a time when you were in a positive mood. What influenced you to feel this way?

Consider your thinking and problem-solving when you are in a positive mood. What comes up for you?

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K 1


NEGATIVE MOOD

Consider a time when you were in a negative mood. What influenced you to feel this way?

Consider your thinking and problem-solving when you are in a negative mood. What comes up for you?

MOOD & FOODThe foods you consume — or don’t consume — can have an effect on your overall well-being.

Think of a time when you were in a negative mood, perhaps sad or unhappy about something, and you turned to food to change your state. What specific foods did you choose to change your mood? Did those foods change your state?

ADDRESS YOUR TRUTHIf you were to journal about three days of your food intake, beverage intake and overall mood:

1. What would that look like? How would you label your choices?

2. What would you write about how your nutrition choices affect your mental, emotional and physical well-being?

3. Thinking about your overall wellness, would you say your choices will lead to illness, or will they promote health?

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K 1


FOOD & FEEL JOURNALYou will see four different columns:

» Date and time — Write down the date and time you are eating your meal or snack.

» How am I feeling before eating? What’s going on? Write what has prompted you to eat.

» What I ate/drank: You don’t necessarily need to write down specific amounts, just general foods and beverages. For example, “chicken and rice.”

» How am I feeling after eating? How are your choices affecting your body? Is there anything standing out about your emotional, physical or mental state?

Considering using your Food & Feel journal, what opportunities are you seeing for yourself?

Reflecting on our conversation today, what is standing out to you? What are you committed to this next week?

ACTION STEPS:

» Start filling out your Food & Feel Journal.

» Bring your Food & Feel Journal to next week’s session.

JOURNALING OPPORTUNITY:

Considering what I know about my general mood, is there something more I am seeing for myself?

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Date and timeHow am I feeling before eating? What's going on?

What I ate/drank.How am I feeling

after eating?

FOOD & FEELJOURNALUse this journal to build awareness around your food and beverage intake and your mood. Write down everything you eat and drink in a given day, along with how you were feeling at the time. Is there anything standing out that is important to you?

IGNITE YOUR LIFE | MOOD & FOOD 7WEE

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BUILDING BLOCKS OF NUTRITIONFUN FACTS:A hundred years ago, most Americans spent 43% of each day working to procure their food. Now, Americans need just 7% of their day to do so. Why? In the early 1900s, the majority of food was homegrown and people had to hunt for their own protein. Today, however, the wide availability of food — specifically processed food that comes packaged in grocery stores — means that most of us do not need to put in the work to obtain food directly from the earth.

REVIEW YOUR FOOD & FEEL JOURNALConsidering your Food & Feel Journal, what comes up for you? Did you begin to notice certain foods that brought you down? Lifted you up? Made you irritable? Refreshed you?

BUILDING BLOCKS OF NUTRITIONThe building blocks of nutrition can be broken down into two categories: macronutrients and micronutrients.

What are macronutrients, and why are they important to your diet?

What are micronutrients, and why are they important to your diet?


Considering what you already know about yourself and what’s been shared today, what is important for you to focus on?

EATING THE RAINBOW➊ RED – LYCOPENE Lycopene is an antioxidant and fights prostate cancer, supports heart health, blood health and joints.

Examples: Tomatoes, grapefruit, strawberries, cranberries.

➋ ORANGE – CAROTENOIDS These antioxidants help maintain the health of your heart, vision and immune system.

Examples: Carrots, mangoes, cantaloupe, winter squash, sweet potatoes, pumpkins.

➌ YELLOW – FLAVANOIDSThese antioxidants support vision, digestion and immune-system health.

Examples: Avocados, kiwis, lemons, bananas.

➍ GREEN – ISOTHIOCYANATESThese detoxifiers fight to lower your risk of some cancers and improve your immune system.

Examples: Broccoli, kale, cabbage, Brussels sprouts.

➎ BLUE/PURPLE – ANTHOCYANINThis antioxidant lowers the risk of some cancers, supports heart health and promotes healthy aging.

Examples: Eggplant, blueberries, blackberries, prunes, plums, pomegranates.

➅ WHITE – SULFUR COMPOUNDSThese maintain heart health and reduce cancer risk.

Examples: Onions, cauliflower, garlic, great northern beans.

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ACTION STEPS:

» Continue to log in your Food & Feel Journal.

» Spend time looking for patterns in your Food & Feel Journal.


» Add more color to your daily diet.


What does “eating a rainbow” look like to me? Does it make me happy? Do I feel strong?




after eating?



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MOOD-BOOSTING NUTRIENTSFUN FACTS:Do you know the saying, “go with your gut”? It comes from the knowledge that your gut is your second brain — your brain and your gut are connected! This “second brain” is called your Enteric Nervous System (ENS). Your digestive system is composed of hundreds of millions of neurons that are affected by anger, anxiety, sadness and excitement. When even just thinking about food, your body will trigger a response in your gut. The connection works both ways, too — intestinal discomfort can cause anger, anxiety, sadness and excitement as well.

REVIEW YOUR FOOD & FEEL JOURNALConsidering your Food & Feel Journal, what comes up for you? Did you begin to notice any new foods that brought you down? Lifted you up? Made you irritable? Refreshed you?

Did you take the opportunity to include the building blocks of nutrition and a variety of colors in your diet? How did they affect your mood?

SEROTONINSerotonin is considered the “feel-good” neurotransmitter in the brain and can play a major role in mood stability.

What are a few simple ways to boost your serotonin levels?

How can carbohydrates affect your mood?

How can tryptophan affect your mood?

What are some good sources of omega 3s?


What are some other vitamins and minerals that can affect your mood? What are good sources of these vitamins and minerals?

Considering the information discussed today, what are you committed to taking with you throughout this next week?

ACTION STEPS:

» Continue to use your Food & Feel Journal to identify how food affects your mood.


» Try adding one new food this week to support your mood.


Considering the past three weeks, what changes in my mood am I noticing?

WEE

K 3




after eating?



FOOD & FEEL JOURNALFUN FACTSGeorge Washington kept a journal of his daily life from 1748 to 1799, from his first surveying trip until the day before his death. Washington’s journals are an incredible opportunity to review part of history — they have been published as The Diaries of George Washington, and include more than 2,300 daily entries, 600 notes, 300 bibliographic entries and 375 illustrations!

Imagine what George Washington discovered about himself simply by reading his own journal! What could you learn about yourself?

REVIEW FOOD & FEEL JOURNALConsidering the past few weeks and what you have recorded in your Food & Feel Journal, what is coming up for you?

DATE AND TIME:

When you look at when you ate, is anything standing out? Were there times when you ate more or less than other times during the day?

HOW AM I FEELING BEFORE EATING? WHAT’S GOING ON?

From this column, you can identify what prompts you to eat.

Are you choosing to eat because it is the time when you usually eat a meal? Are you actually hungry when you eat? Or are there times when a certain person or certain event causes you to eat?

Considering those times when you ate because of an external factor (stress, boredom, excitement), are you noticing if those events triggered you to eat more or less?

WHAT I ATE/DRANK:

Reflecting on your nutrition, and your mood in the past few weeks, what’s coming up for you?

Considering when you ate and how you were feeling, what are you noticing about the type of foods/drinks you chose?

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K 4


Considering our conversations about mood, are you choosing foods that help support your overall mood and well-being?

HOW DO I FEEL AFTER EATING?

Did you notice certain foods that brought you down or made you feel more negative? Did you notice certain foods that lifted you up or made you feel more positive? Did any foods make you feel irritable? Did any foods refresh you?

These questions provide you with the final clues about how the foods you choose influence your mood. From here, you can pull together all four columns: when you are eating, how you are feeling, what you are eating, and how it makes you feel.

In the times you identify that the foods you are choosing are not serving you, is there an opportunity to make some adjustments?

Think back to the first question asked: “What are you wanting out of this program?” Are you moving toward that goal, or being moved further away?

Are you gaining any clarity about your next steps? Considering what you have learned about yourself, is there more that you are seeing for yourself?

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ACTION STEPS:


» Take time to analyze your Food & Feel Journal.

» Write in your journal about your day, and use your Food & Feel Journal to support the changes you’d like for your life.


There are many benefits of journaling. What type of journal will I choose moving forward?

» Paper notebook

» Electronic notepad

» Diary app

After choosing your journal type, find a day this week to write an entry consisting of one full day of your activities, accomplishments, failures, successes and triggers. Note how you felt prior to journaling as well as after.

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K 4




after eating?



CREATING EVERLASTING CHANGEFUN FACTS:There are countless factors in life that shape the way you think and feel. Think back to Week 1, when we discussed positive moods. Did you know that there are many health benefits to being positive?

» You may live longer.

» Your immune system may grow stronger.

» Your risk of various diseases may be reduced.

» Your brain activity may be enhanced.

» You may lower your stress levels.

MINDFUL EATINGMindful eating involves clearing away any distractions so you are solely focused on the meal in front of you.

What steps can you take to practice mindful eating?

Considering what you know about your mood, is this conversation opening up something for you?

EMBRACING CHANGEThe more you and , the more you will begin to cultivate that everlasting change you’ve desired for such a long period of time.

With the information you have uncovered over the past five weeks, where do you see changes you can make in your daily life? Are you excited about those changes and what they could offer?

CULTIVATING EVERLASTING CHANGE“He who rejects change is the architect of decay. The only human institution which rejects progress is the cemetery.” – Harold Wilson

Considering what you’ve learned, what more are you seeing for yourself?

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K 5


SUPPORTThroughout the past five weeks, we’ve focused on how food can affect your mood.

Considering what you know about yourself, are there other ways to affect your mood?

ACTION STEPS:


» Add one more new food or new color to your food intake to support your mood.

» Practice mindful eating.

» Identify three ways other than food to influence your mood in a positive way.


Knowing what I know about myself, what opportunity am I seeing — outside of food — to encourage positivity in my life?

WEE

K 5




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K 6

C.L.U.E.S.FUN FACTS:The way we think, our mood and even our perception of the world can be altered by music, positive affirmations and the foods we eat. The vast majority of things we worry about never actually happen, so we end up wasting time when we worry about something negative rather than focusing on the positive. All this negativity not only clouds the mind — it also affects the body.

CHINESE MEDICINE BELIEFS:

» Anger can weaken the liver.

» Grief can weaken the lungs.

» Worry can weaken the stomach.

» Stress can weaken the heart and brain.

» Fear can weaken the kidneys.

C.L.U.E.S.How can you use C.L.U.E.S. to support your forward movement?

C – CONNECT

L – LISTEN

U – UNDERSTAND

E – EVALUATE YOUR PROGRESS

Considering the past six weeks, what changes have you created that worked well? Did you meet your goals?


If you were not able to reach your goals, is there an opportunity to simplify them? Possibly redefine your goals?

What discipline do you need to implement in order to stay committed to your goals?

S – SEEK YOUR DESIRED OUTCOME

ACTION STEPS:

» Continue using your Food & Feel Journal.

» Continue evaluating and analyzing your Food & Feel Journal.

» Gain clarity of your goals using C.L.U.E.S.


How will I continue to pursue a better mood from the foods I consume?

WEE

K 6




after eating?



THA

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U! CONGRATULATIONS!

You have completed the Mood & Food program! It takes courage and strength to pursue change, to make your life a priority and stick with it. Acknowledge yourself for all you’ve accomplished!

Remember, however, that this is simply the beginning of your journey to success. Use the tools you’ve learned during these six weeks to strive toward your goals in all aspects of life. Keep up the amazing work you’ve started. Think of the momentum you’ve created. Use it to Ignite Your Life and bring fire to your world!

mood & food - understand your numbers...these activities are designed to enhance your success....

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