Managing Moods Naturally – Part 2

If you haven’t already read Part 1 in this series, do have a quick read of that article now to get a brief tutorial about the nervous system and neurotransmitters involved in creating our moods. Go ahead, I’ll wait for you…

Ok welcome back! Now there have been volumes written on the topic of managing moods, and as nutrition and orthomolecular approaches to health (“ortho” meaning “right” and “molecular” meaning molecules, or nutrients in this case) are really discovering new things every day, this topic is a gold-mine that we’ve only scratched the surface of. There is so much I could cover, but to keep things simple, I’m going to break this down to a THREE PRONG APPROACH:

1. Amino Acids
2. Vitamins & Minerals
3. Lifestyle Choices

Within each “prong” there is lots to cover! Today, I’m going to laser in on amino acids, and 2 specific ones that are at the forefront for mood management.

What are Amino Acids?
You mean you don’t remember your high school biochem? OK, here’s a refresher. Amino Acids (AAs) are the building block molecules of protein. There are about 22 different AAs that, in different combinations, string together to form all the proteins that make up our bodies and their functional molecules. When we think of protein in our bodies, we tend to think primarily of muscle tissue, and perhaps to a lesser extent we think of our hair or nails. But did you know that hormones, enzymes, neurotransmitters, and antibodies are all made up of protein? So if you are lacking in adequate protein intake – or more accurately, if you are lacking intake in the full complement of AAs (especially the 8 or 9 essential AAs that our bodies cannot produce themselves and which must be consumed from the diet) – not only do you start to lose lean muscle mass, but also your immune system, nervous system, digestive function, reproductive system, and your overall metabolic health will suffer.

In regards to our moods, there are two main AAs that we will concern ourselves with:
1. Tryptophan
2. Tyrosine

Tryptophan
Tryptophan is a large essential AA which must be consumed through diet. Tryptophan is the AA that is involved in the production of SEROTONIN (which you’ll recall from part 1, is the neurotransmitter responsible for creating a positive mood). Tryptophan is also necessary for the production of Melatonin, the hormone that controls our sleep-wake cycles and is required for deep, restorative sleep.

Eating protein rich foods, however, actually results in Tryptophan levels – and serotonin – dropping. This is because other AAs compete with Tryptophan for absorption and Tryptophan is the loser in that competition. Conversely, eating high carbohydrate meals, triggering the release of insulin, aids Tryptophan to cross the blood brain barrier. To get the best absorption and effect on serotonin levels, you can take supplemental 5HTP – a compound formed from Tryptophan. If you’re already taking antidepressant medications, talk to your health care practitioner before adding 5HTP.

Tyrosine
Tyrosine is also found in protein rich foods, and is highly absorbed when protein is eaten. Tyrosine boosts DOPAMINE levels in the brain, increasing mood and motivation, especially during prolonged physical or mental stress. Eating protein at each meal will help boost your dopamine levels. However, for those whose moods are chronically low/depressed, taking Tyrosine supplementally may provide the boost needed.

Supplemental AAs have been shown in studies to be more effective than a placebo, and just as effective as SSRI medications, with fewer if any side effects, when used in conjunction with a diet that provides sufficient vitamin and mineral content to support the effective use of the AAs. Our next article will talk more about those vitamins and minerals that are most critical for mood management.

I hope this article has been informative and useful for you. ** update March 25: If you liked this article and want to hear more on this topic, please post a comment on this blog, or email me directly at audrey@springrenual.ca

References:
Food & Mood, Elizabeth Somer
Dr James Greenblatt seminar “Integrative Medicine for the Treatment of Depression and Bipolar Disorder, an Orthomolecular Approach”
Psychopharmacology July 2006
http://www.modern-psychiatry.com/5-htp.htm
http://altmedicine.about.com/cs/herbsvitaminsad/a/5HTP.htm

Extra Delicious Vegetarian Birthday BBQ Burgers!

I attended my dear friend Kerry-Ann's birthday BBQ party last night (great seeing/meeting everyone and all the cutie-patootie bambinos too! Thanks to Blake & KA for being the hosteses with the mosteses), and contributed these Black Bean & Quinoa ("keen-wa") burgers to the mix. They were a hit and since several people wanted the recipe, I thought where better to make it available to one and all but here! So here you have it, break out the ol bar-b! See some serving suggestions below the recipe.

Black Bean Quinoa Burgers

from Nettie Cronish, New Vegetarian Basics

Makes 6 burgers

Ingredients

1 cup quinoa, rinsed

1 can (14oz/398 mL) black beans, drained and rinsed*

1/2 cup grated red onion, squeezed dry (keep your eyes closed, and wash your hands before touching your eyes!)

1/4 cup chopped fresh cilantro

1 tbsp EVOO (extra virgin olive oil)

2 cloves garlic, minced

half a jalapheno pepper, seeded and chopped (or use red pepper flakes)

3/4 tsp sea salt

1/2 tsp chili powder

1/2 tsp ground cumin

1/4 tsp black pepper

1/3 cup dry bread crumbs

*I recommend Eden brand for all canned beans - they use cans that do not contain BPA's in the lining like cheaper brands, there are no preservatives/additives, and they use sea-vegetables in the water in many products which adds a pile of wonderful minerals making them extra nutrtitious. They do cost more, but if you can manage it, it's worth it.

Directions

Prepare the Quinoa - bring 1.5 cups of water to a boil; add quinoa and allow it to return to boil. Reduce the heat and let simmer for 15 minutes or until the water has been absorbed.

Meantime prepare the other ingredients so they're ready to go.

Add all ingredients into food processor and puree until smooth. You may need to do this in batches if your food processor isn't large. If you do that, just mush it all together with your hands to ensure even distribution of the ingredients.

Form into six 1/2-inch patties (each takes about 1/2 cup). Press patties into crumbs on both sides.

To cook, you can do in a nonstick skillet, using a bit of olive oil or coconut oil in the pan (med-high heat, about 8 minutes turning once, or until browned), or grill it on the BBQ like we did last night, it turns out great! You can make a batch of these and put some in the freezer to pull out later if you like, in which case you can reheat on the stove but I find they sometimes fall apart upon reheating so I prefer to bake in the oven to reheat.

Serving suggestions:

You can have these on thin burger buns if you like, or just eat them with a fork and no bun. They are great with tomato slices, salsa, and especially yummy with a bit of hoisin sauce! Honey mustard is also really great.

Have a side spinach salad, and maybe a small serving of sweet potato baked "fries" (Alexis brand are delicious and come out nice and crispy) for a full meal deal.

Nutrition:

258 calories, 9g protein, 9g fat, 37g carbohydrates, 5g fibre

Excellent source of iron, folacin, fibre.

Quinoa is an ancient gluten-free grain that is high in protein. In fact it is a COMPLETE protein supplying all essential amino acids (very unusual for plant source protein!). In particular it is high in lysine (an Amino Acid) which is essential for tissue growth and repair. It is also high in several important mineral (manganese, magnesium, iron, copper, and phosporus). People with migraine headaches, diabetes, and artherosclerosis can benefit from making quinoa a staple in their diet.

Black Beans, like all beans, are very high in fibre (keeps ya pooping!), excellent for lowering cholesterol levels and keeping blood sugar steady and even. They are loaded with antioxidants, and very high in tryptophan, an amino acid that acts as a precursor to serotonin (the feel good neurotransmitter that plays a part in regulating mood, sexual desire, appetite, sleep, memory and learning) and promotes relaxation. All that and virtually fat free!

What more could you ask for from your food? You're regular, full of energy, feeling good, relaxed. They're environmentally and animal friendly... And don't forget delicious! That's good stuff!