I MAKE MY SYSTEM EASY TO UNDERSTAND AND PUT INTO PRACTICE. IT WILL BE FUN AND WILL GIVE YOU THE TOOLS FOR OPTIMAL HEALTH AND MUSCULAR MAINTENANCE. 

                                                                                                                    

 

 

 

 

EATING FOR STRESS RELIEF: WE CAN OVERCOME MOOD SWINGS BY CHANGING THE BRAIN'S CHEMISTRY.

MY SYSTEM IS FOOL PROOF
IT WORKS ALL THE TIME. ALL YOU NEED TO DO IS FOLLOW IT AND YOU WILL BE EXPERIENCING A HAPPY MORE PRODUCTIVE STRESSLESS AND HEALTHIER LIFE. YOU WILL BE EATING WITHIN THE PARAMETERS WHICH YOU WILL BE DESIGNING FOR YOURSELF. I WILL TEACH YOU HOW TO DESIGN SMALL MEALS AND EAT MORE OFTEN. I WILL BE SHOWING YOU THE IMPORTANCE OF PROTEIN IN YOUR DIET WHILE LOWERING YOUR FAT AND CALORIC INTAKE. THERE IS NOTHING TECHNICAL REGARDING MY SYSTEM. IT JUST NEEDS OVERSEING IN THE BEGINNING TO MAKE SURE YOU ARE ON TRACK AND UNDERSTANDING OF THE RELATIONSHIPS OF ALL THE AFOREMENTIONED. IT WILL BE MY HONOR AND PRIVILEGE TO COACH YOU THROUGH MY 21 DAY EAT SMART TM SYSTEM.
 SINCERELY, MARSHALL MALLIE

WITH MARSHALL MALLIE AS YOUR PERSONAL TRAINER AND EXPERT  FAT LOSS  COACH ,

YOU WILL BENEFIT FROM ONE STOP FOR BETTER HEALTH. THIS IS NOT A DIET, IT'S PERMANENT CHANGE AND YOU WILL FEEL BETTER AND LOOK YOUNGER. THE TYPICAL BENEFITS ARE  REDUCING  STRESS LEVELS, YOU WILL  IMPROVE YOUR HEART RATE AND BLOOD PRESSURE,  MOOD SWINGS, AND BODY FAT LEVEL, LOWER CHOLESTEROL, LOOK AND ACT YOUNGER NOW, AGE GRACEFULLY, RESTING AND WORK LOAD HEART RATE  AND KNOWLEDGE OF GOAL SETTING TECHNIQUES.

 YOU WILL BE GOING THROUGH LIFE'S TRIALS AND TRIBULATIONS WITH GREATLY REDUCED STRESS. YOU WILL  INCREASE ENDURANCE, FLEXIBILITY,

IMPROVE SELF CONFIDENCE, MUSCLE TONE, SLEEP, STRENGTHEN YOUR CORE, AND  LOOK, FEEL AND ACT YOUNGER.

I MAKE MY SYSTEM EASY TO UNDERSTAND AND PUT INTO PRACTICE. IT WILL BE FUN AND WILL GIVE YOU THE TOOLS FOR OPTIMAL HEALTH AND MUSCULAR MAINTENANCE. 

Good Food, Good Mood
Understand how foods affect your moods and you'll improve your physical and emotional health.

The problem is moods affect the way we look at the world around us. If we are constantly feeling blue, low or angry, our view of the world will continually appear negative. Most of the time, our moods swing back to center from the highs and lows, and we recover from our disappointments, or the elation of our victories. Occasionally, however, our moods go haywire, and they stick at either end of the spectrum. We may suffer from clinical depression and generally be considered out of balance. Much of this has to do with the foods we eat on a daily basis.

Nutrition scientists discovered long ago our moods are linked to the production or use of certain brain chemicals, and they have identified many of the natural chemicals in foods that change the way we feel. Food influences neurotransmitters by attaching to brain cells and changing the way they behave. This opens pathways to those cells so that other mood-altering chemicals can come through the gates and attach themselves to brain cells.

Chill Out - Try whole grain cereals, legumes, nuts, poultry, fish, meat eggs,
milk and other dairy products, fresh fruits and fresh vegetables.
What They Do - They contain antioxidants such as Vitamin A, beta-carotene, Vitamin C, Vitamin E, selenium, zinc, copper and manganese, which are also
anti-stress nutrients.

Make Cooler - Try whole grain - from cereals to pasta and white rice, dried beans, nuts, fish, eggs, milk, fresh fruits and vegetables.
What They Do - They contain water-soluble vitamins like B-complex vitamins especially thiamin, riboflavin, niacin, pyridoxine and cobalamin, which aid in the proper functioning of the brain and the nervous system, by improving the blood circulation to the brain and converting the food we eat into energy that the brain can use
. B-vitamins enhance the functioning of the brain neurotransmitters and improve the ability to think, reason, learn and imagine.

Get Energized! - Try green vegetables, peas, pumpkin, broccoli and others, which are rich in minerals.
What They Do - They contain minerals such as iron, manganese and potassium, which counter anemia. Anemia (common among young women) causes weariness, affecting physical as well as the mental health.

Push PMS Away - Try dairy products like milk, curd, buttermilk, yogurt, cottage cheese, cheese, broccoli
and dried fruits especially figs.
What They Do - They are rich in calcium, which not only helps bone development, but can also prevent
those dark moods during premenstrual
days as well as menstrual cravings. Calcium helps the nervous system especially in the impulse transmission. It thus helps maintain a balanced and calm mind.

Get Happy - Try green vegetables such as spinach and meat, seafood and bananas.
What They Do - They contain magnesium which aids in fighting gloominess, misery and
confused states of mind.

Be Calm - Try beetroot, cabbage, celery, fruits and fresh vegetables.
What They Do - Fiber in these foods ensures a good bowel movement. Irregular bowel movements cause irritability and quick temper.

Dos and Don'ts

  • Do develop the habit of eating small frequent meals to avoid weakness caused by
    the stress of daily routines.
  • Do not avoid fats totally. Fats, especially vegetable oils, provide essential fatty acids
    which are required for a number of physiological functions including the production of hormones. Hormones influence the body form, as also the behavior. Avoiding fat, especially vegetable oils,
    causes hormonal imbalances that can trigger aggressive behavior.
  • Do not eat under stressful conditions. Arguments and bad moods while
    eating lead to digestive disorders.

Remember that a well balance diet should be complemented with physical activity. Regular exercise
helps fight depression, combats stress, improves the overall mood and helps the body to
produce chemicals needed for certain physiological functions.
 

 © Copyright Sodexo. All rights reserved. This document may not be copied in part or full without express written permission from Sodexo.  All violations will be prosecuted to  the fullest extent of the law.

 
 

MARSHALL ANSWERS:
*HAVE YOU EVER HAD MOOD SWINGS BEFORE EATING SMART?.
= MOST OF THE TIME I WAS MUDDLEHEADED. I  DIDN'T KNOW WHICH GOAL TO WORK ON FIRST OR HOW. THAT CAUSED ME TO BE DEPRESSED AND OUT OF CONTROL AT TIMES. I WOULD BE INTOLERANT OF  OTHERS AND OFTEN EXPLODED VERBALLY ON SOMEONE.  MY *SEROTONIN LEVEL WOULD BE OUT OF SYNC DUE TO MY EATING CHOICES. *(neurotransmitter chemical: a chemical derived from the amino acid tryptophan and widely
distributed in tissues. It acts as a neurotransmitter, constricts blood vessels at injury sites, and may affect emotional state)

*DO YOU STILL HAVE THEM, IF SO, AS OFTEN? = I AM TRULY AMAZED AS TO HOW I HAVE CHANGED AND AM ABLE TO THINK CLEARLY 95% OF THE TIME. THIS KEEPS ME POSITIVE. IT ALLOWS ME TO THINK POSITIVE,  AND COMPLETE MY GOALS ON TIME.

*HAS THIS SYSTEM GIVEN YOU ENTHUSIASM TO PROGRESS AND CHALLENGE YOUR ABILITIES FURTHER AHEAD IN BUSINESS, SPORTS, AND FAMILY VALUES, ETC.

= "WELL, FOR ME, MY NATURE IS TO DO THE BEST I CAN DO, AND THEN TRY TO DO EVEN BETTER. BY HAVING A CLEAR MIND I CAN PLAN AND ACT ON MY GOALS TO THE BEST OF MY ABILITY IN A PRIORITIZED MANOR. NOW THAT IS WHAT PLEASES ME!"

*ARE YOU LESS STRESSED ON THIS PROGRAM, WHY?  = BY STICKING WITH MY EATING HABITS  (MY EAT SMART TM SYSTEM), MY BODY AND MIND ARE AT THEIR BEST ALLOWING ME TO PLAN AND ACCOMPLISH MY GOALS WHICH IN TURN PLEASES ME.
*ARE YOU ABLE TO COPE WITH ADVERSITY ON A MORE EVEN KEEL?
 =YES. WHEN ADVERSITY STRIKES, I SEEM TO REACT AUTOMATICALLY, SUBCONSCIOUSLY, AND WITHOUT HESITATION IN A POSITIVE WAY.

Food , Mood, and Neurotransmitters


The Theory


Just how does a food affect neurotransmitters? According to Dr. Richard Wurtman at MIT, who is involved in numerous studies on nutrition and the brain, the nutrients in foods are precursors to neurotransmitters, and depending on the amount of precursors present in the food you eat, the more or less of a certain neurotransmitter is produced. Although this process may seem fairly straightforward, it is complicated by the fact that foods most often are made up of more than one nutrient, and how those different nutrients interact will also impact the production and release of neurotransmitters.


The Practice


Despite the complexity, there are certain established bits of knowledge of how food affects your mood that you can put into practice.


Boost your alertness with protein. Protein foods are broken down into their amino acid building blocks during digestion. One amino acid, called tyrosine, will increase the production of dopamine, nor epinephrine and epinephrine. These neurotransmitters are known for their ability to increase levels of alertness and energy. No one eats pure tyrosine, but eating foods high in protein will give you a slight mental boost. High protein foods include fish, poultry, meat, and eggs. If you can't eat those, try high protein foods that also contain significant amount of carbohydrates, such as legumes, cheese, milk, or tofu.


For relaxation and anti-stress, eat carbohydrates. Eating carbohydrates will trigger the release of insulin into the blood stream. Insulin goes about clearing all the amino acids out of the blood, with the exception of tryptophan. Tryptophan is an amino acid that normally gets crowded out by other amino acids in its attempt to cross the blood brain barrier, but when its competitors are out of the way, it enters the brain. Once in the brain, the tryptophan is converted to serotonin. Serotonin is a neurotransmitter that has the effect of reducing pain, decreasing appetite, and producing a sense of calm, and in too large a quantity, inducing sleep. Research has shown that dieters tend to become depressed about two weeks into a diet, about the time their serotonin levels have dropped due to decreased carbohydrate intake.

For the most beneficial effect of either carbohydrate or protein, eat them separately. For example, the energy boosting effect of protein will be offset if you start out a lunch of fish (pure protein) with a roll (mostly carbohydrate). Make the protein the first food that you eat, and then, go lightly on the carbohydrate if it is mental alertness you are after.


Caffeine can be an effective anti-depressant
Despite its bad rap, caffeine can do some good. For mild cases of depression which do not need medical attention, a little caffeine can be an effective anti-depressant. It has the added benefit of not needing to increase the dosage daily to get the same effect. Long-term epidemiological evidence more than supports the safety of a cup or two of coffee a day. More than that, however, can begin to have counterproductive effects in some people.


Likewise, folic acid is an important counter to depression. Folic acid deficiencies have been linked to depression in clinical studies. Folic acid deficiency causes serotonin levels in the brain to decrease. Psychiatric patients with depression have much higher rates of folic acid deficiency than the general public. As little as 200 micrograms was enough to relieve the depression -- that amount is easily obtained in a cup of cooked spinach or a glass of orange juice.

Lack of selenium can cause bad moods. Individuals suffering from a lack of selenium have been shown to be more anxious, irritable, hostile, and depressed than their non-lacking counterparts. Correcting deficiencies normalizes mood, but getting more does not elevate mood further. It is speculated that selenium may have some unknown neural function, but as of yet, its mode of action is unknown. Be sure to get your daily dose by eating a Brazil nut, or tuna sandwich, sunflower seeds, whole grain cereals, or swordfish.


Put eggs back in your diet to improve memory and concentration. One nutrient that many of us are apt to be low on, in our fervor to avoid high-cholesterol foods, is choline. Choline is a B complex vitamin that is concentrated in high cholesterol foods like eggs and liver. A lack of choline can cause impairment of memory and concentration. Choline is a precursor to the brain neurotransmitter, acetylcholine. Acetylcholine is linked to memory. People given drugs that block acetylcholine flunk memory tests. Low levels of acetylcholine have been linked to Alzheimer's disease and poor memory. What a good excuse to put eggs back on your diet plan!

Source:
http://www.webs.com.pk/show-article.php?articleId=64
http://www.ivillage.com/food/print/0,,1816,00.html?arrivalSA=1&arrival_freqCap=1&pba=adid=6220964

HOW TO CONTROL MOOD SWINGS

 Moods are the result of reactions in our internal chemistry. The brain is responsible for releasing many hormones and chemicals that cause the body to react in response to an external stimuli. We can't avoid changes in situations so we can't avoid mood swings. However, by being knowledgeable about what causes emotions or mood swings, we can overcome bad moods.

We can overcome bad moods by watching our diet. Moods are caused by the brain's chemistry, which responds to foods. Caffeine is a quick pick-me-up but has the adverse side effect of causing you irritability. Skimpy meals or skipping meals also gives you black, bad moods. Eating balanced meals nourishes your brain and lessens the possibility of bad moods.

We can avoid bad moods with sufficient sleep. Resting at night renews our overworked body. Insufficient sleep causes crankiness as the fatigue disables your ability to cope with the daily demands of life. So sleep that bad mood away. Take a snooze whenever you feel down. Sleep gives you energy to deal with changes and stress, and it even gives you energy to deal with your own emotions. Your moods will not swing wildly because you feel you are in control.

Moods are affected by energy cycles. Our health, metabolism, food, and time of the day affect our energy cycle, which in turn gives us good or bad moods. People are more energetic earlier in the day. This is the time when you are in a good mood. You don't wake up to a bad mood unless you have a splitting hangover. Sunlight also affects us by influencing our body temperatures. Higher temperatures denote higher energy levels, which give us good moods. Thus, we are generally happier in the morning. So you know why you tend to be cranky at night! It helps to eat a light carbohydrate snack to put your mood back into equilibrium.

We can overcome bad moods by coming into contact with nature. A concrete jungle is cold and depressing. Working long hours in a dreary office environment bores you and drags your mood down. Overcome this by glazing out the window into the scenery outside. Make maximum use of your lunch break to enjoy a change of atmosphere to refresh your mind and elevate your mood. This is the perk of eating out.

Dissolve your bad mood away by some psychoanalysis. Ask yourself what is causing you so much pain that it affects your moods. Work out solutions for your problems and you'll definitely feel better. Bad moods can be just the negative way of seeing things. If we are pessimistic, then we bring our bad moods upon ourselves. If we choose to be optimistic and think positively for everything, then we are masters of our moods. It is as simple as thinking your bad mood away!




HOW AND WHAT YOU EAT


DIRECTLY AFFECTS YOUR MENTAL HEALTH 

 TAKE IT FROM ONE WHO KNOWS:

 

 

   WHETHER EATING AT HOME, ON THE GO, AT THE OFFICE, OR WHILE ON VACATION,  
 IF YOU  START YOUR  TRIP WITH ENERGY, ENTHUSIASM, AND ENDURANCE, YOU WILL PERFORM IN BUSINESS, SPORTS,
AND IN FAMILY
SITUATIONS
WITH ACCOMPLISHMENT AND ENJOYMENT.

WITH MY GUIDANCE
YOUR GOALS WILL SEEM
TO 
BE REACHED MAGICALLY.
  IT ALL
STARTS
WITH MY 
 
EAT SMART T M   PROGRAM.

HOW AND WHAT YOU EAT
 DIRECTLY AFFECTS YOUR LIFE.

  ARE YOUR EMOTIONS CONTROLLING YOU?

WAKING UP EVERY DAY KNOWING
 THAT YOUR E
MOTIONS ARE IN CHECK 
INSTEAD OF YOUR
EMOTIONS CONTROLLING YOU, WILL GIVE YOU

CONFIDENCE TO
SET YOUR STANDARDS HIGH
TO DO YOUR BEST 
INSTEAD OF YOUR REQUIRED MINIMUM.
I WILL COACH YOU
THROUGH THIS.

CALL FOR A FREE CONSULTATION APPOINTMENT   WITH MARSHALL 941-266-2280
OR FILL IN THE FORM AND COMMENT SECTION

 

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