| |
| |
| Acknowledgments | |
| |
| |
| Foreword | |
| |
| |
| Introduction | |
| |
| |
| |
| The Food-Mood Link | |
| |
| |
| |
| How Food Affects Your Mood | |
| |
| |
| Getting to Know Your Neurons | |
| |
| |
| A Symphony of Chemicals | |
| |
| |
| What You Eat Affects How You Feel | |
| |
| |
| The Diet-Made Chemicals: Serotonin, Dopamine, Norepinephrine, and Acetylcholine | |
| |
| |
| The Survival Chemicals: Neuropeptide Y (NPY), Galanin, and the Endorphins | |
| |
| |
| Beyond the Brain | |
| |
| |
| The Highs and Lows of Blood Sugar | |
| |
| |
| When Eating Becomes Unhealthy | |
| |
| |
| Nature Versus Nurture | |
| |
| |
| How Are You Eating? A Self-Assessment | |
| |
| |
| |
| Do You Crave Carbohydrates? | |
| |
| |
| Biological Callings | |
| |
| |
| Endorphins, Sugar, and Instant Gratification | |
| |
| |
| Doing the Blood-Sugar Boogie | |
| |
| |
| How Sweet It Is | |
| |
| |
| Eat and Be Merry | |
| |
| |
| |
| Other Food Cravings: Sweet-and-Creamy, Chocolate, and Salt | |
| |
| |
| Your "Fat Tooth" | |
| |
| |
| Fat for Survival | |
| |
| |
| More on Endorphins and Fat Cravings | |
| |
| |
| The Fat Thermostat | |
| |
| |
| A Calorie Is Not Just a Calorie | |
| |
| |
| Why We Crave Fat: A Simple Explanation | |
| |
| |
| Fake Fats: There's No Such Thing as a Free Lunch | |
| |
| |
| Chocoholics: Can't Live With It, Can't Live Without It | |
| |
| |
| That Craving for Salt | |
| |
| |
| Cravings Finale | |
| |
| |
| |
| No Energy? Could Be Your Diet | |
| |
| |
| Your Mother Was Right | |
| |
| |
| Wake Up and Smell the Coffee | |
| |
| |
| Sugarcoated Sleeping Pill | |
| |
| |
| Bypassing the Midday Doldrums | |
| |
| |
| Ironing Out Fatigue | |
| |
| |
| Vitamins and Minerals in Short Supply | |
| |
| |
| Can Food Allergies Cause Fatigue? | |
| |
| |
| Additives, Preservatives, and Fatigue | |
| |
| |
| Chronic Fatigue Syndrome: A Dietary Approach | |
| |
| |
| The Energizing Lifestyle | |
| |
| |
| |
| PMS and SAD | |
| |
| |
| Premenstrual Syndrome: The Period Before Your Period | |
| |
| |
| PMS, Calories, and Cravings | |
| |
| |
| PMS Pills, Potions, and Powders | |
| |
| |
| What You Can Do About PMS: From Fat and Coffee to Supplements | |
| |
| |
| Are You SAD? | |
| |
| |
| SAD and Light | |
| |
| |
| The Serotonin Connection | |
| |
| |
| The Sunshine Vitamin and SAD | |
| |
| |
| SAD Basics | |
| |
| |
| Beyond Light and Diet | |
| |
| |
| |
| Food and the Blues | |
| |
| |
| Stop the Cycle, I Want to Get Off | |
| |
| |
| Amino Acid Alchemy | |
| |
| |
| I'm in the Mood for Fat | |
| |
| |
| The B[subscript 6] Connection | |
| |
| |
| Other Vitamins and Minerals: In the Pink or Feeling Blue? | |
| |
| |
| Blues-Free Basics | |
| |
| |
| That Exercise Thing You Do | |
| |
| |
| Natural Mood Boosters | |
| |
| |
| |
| Stress and Diet | |
| |
| |
| Prehistoric Stress | |
| |
| |
| The Mind-Body Connection | |
| |
| |
| How Stress Affects Your Nutrition | |
| |
| |
| Worry and the Common Cold | |
| |
| |
| Stress-Fighting Nutrition Factors | |
| |
| |
| Caffeine Jitters, High Anxiety | |
| |
| |
| Cholesterol and Hostility: Is There a Connection? | |
| |
| |
| Calm Down with Exercise | |
| |
| |
| Stress-Proof Basics | |
| |
| |
| |
| Smart Foods | |
| |
| |
| The History of Smart Foods | |
| |
| |
| It Starts Earlier Than You Think | |
| |
| |
| As You Eat, So Shall You Think | |
| |
| |
| Fish Really Is Brain Food | |
| |
| |
| Crank Up Cognition with Coffee | |
| |
| |
| Antioxidants and the Brain Drain | |
| |
| |
| B's on the Report Card | |
| |
| |
| What Do Eggs, Wheat Germ, and Your Brain Have in Common? | |
| |
| |
| Phosphatidyl What? | |
| |
| |
| Iron Intelligence | |
| |
| |
| Exercise and De-Stress Your Brain | |
| |
| |
| |
| Can't Sleep? | |
| |
| |
| You're Not Alone | |
| |
| |
| Some Sleep-Stealing Foods | |
| |
| |
| Are You Allergic to Sleep? | |
| |
| |
| Night Awakenings | |
| |
| |
| Boosting Serotonin: From Supplements to Popcorn | |
| |
| |
| B Vitamins, Minerals, and Your Snooze Control | |
| |
| |
| Stacking the Deck in Favor of Sleep | |
| |
| |
| |
| Reining in Out-Of-Control Appetites | |
| |
| |
| |
| Why Do You Overeat? | |
| |
| |
| Born to Be Hungry | |
| |
| |
| When Chemicals Run Amok | |
| |
| |
| Savor the Taste | |
| |
| |
| Know How, No Way | |
| |
| |
| Overeating All the Right Foods | |
| |
| |
| |
| Food Abuse: Eating for All the Wrong Reasons | |
| |
| |
| The Psychology of Eating Habits | |
| |
| |
| Confusing Food with Love | |
| |
| |
| Beyond Fad Diets | |
| |
| |
| The ABCs of Food Abuse | |
| |
| |
| |
| Nutrition Know-How for Feeling Your Best | |
| |
| |
| |
| The Feeling Good Diet | |
| |
| |
| The Un-Diet | |
| |
| |
| In a Nutshell | |
| |
| |
| Before You Begin | |
| |
| |
| You're Worth It | |
| |
| |
| |
| Putting the Feeling Good Diet into Practice | |
| |
| |
| The Shopping Tour | |
| |
| |
| Produce Potpourri: Fresh, Frozen, Canned, and Organic | |
| |
| |
| The Grain Exchange: Whole Grains Versus Refined | |
| |
| |
| The Meat and Seafood Market | |
| |
| |
| The Dairy Case | |
| |
| |
| Planning Your Meals and Snacks | |
| |
| |
| Five Simple Guidelines | |
| |
| |
| The Right Pro-Portion | |
| |
| |
| Satisfying Snacks | |
| |
| |
| The Dining-Out Dilemma | |
| |
| |
| Feeling Good Menus | |
| |
| |
| |
| Do You Need Supplements to Feel Good? | |
| |
| |
| In Search of the Balanced Diet | |
| |
| |
| So What? | |
| |
| |
| Sixty-two Cups of Spinach | |
| |
| |
| The Supplement Controversy | |
| |
| |
| Supplements + Diet | |
| |
| |
| The Guidelines: As Simple as 1, 2, 3 | |
| |
| |
| |
| Food Groups and Servings Sizes in the Feeling Good Diet | |
| |
| |
| Recipes for Feeling Your Best | |
| |
| |
| Resources | |
| |
| |
| Selected References | |
| |
| |
| Index | |