Have you ever wondered if there is a direct link between the food you eat and your mood throughout the day? What about with respect to your immunity? Well, food most definitely affects both! Read my presentation to learn much more. To schedule your free 1/2 hour "are we a good fit" consult, visit http://jennyedencoaching.com/beyond-weight-loss-coaching To learn about and enroll for FREE in my Summer Soup Series Program with 8 weeks of group coaching - visit https://jennyedencoaching.leadpages.co/edens-edibles-/

1. FOOD, IMMUNITY AND MOOD
The ins and outs about how food can play a vital role in both.

2. BY: JENNY BERK, MSED
CERTIFIED EATING
PSYCHOLOGY COACH
AND MINDFUL EATING
INSTRUCTOR
Many concepts and information delivered today
are inspired and informed by Marc David and the
Institute for the Psychology of Eating

3. WHO AM I?
Jenny Eden Berk - Eating Psychology Coach and Health
Educator
Masters of Science from University of Pennsylvania in Education
and Counseling Psychology
13 years as a Clinician and Health Educator at Health
Management Resources
Eating Psychology Coach from the Institute of Eating Psychology
MB-EAT program – Expert in mindful eating
Beyond Weight Loss™ – jennyedencoaching.com

4. MOOD - BREAKING IT ALL DOWN
.
In order to feel anything,
any mood, there is a very
exact biochemistry that is
the underpinning, the
biologic equivalent of the
feeling. Yes, there are
molecules of emotion. But
those molecules don’t create
emotions, they make it
possible for the soul to
express and experience
emotions. The body lives
downstream of the soul...
- Marc David

5. DOES FOOD
AFFECT MOOD
OR DOES
MOOD AFFECT
FOOD?
Do we have control over our moods and
emotions? Or are we driven to “feel”
based on various external factors?

6. WHAT AFFECTS OUR MOOD?
• Diet - When, how and what we eat
• Drugs - both recreational and prescription
• Exercise - lack of, types of and intensity with
• Supplementation - certain vitamins, natural tinctures and
supplements etc, i.g St. John’s Wort
• Environment - daylights savings
• Temperature - Humid days, frigid cold,
• Genetics - proclivity toward depression, epigenetic factors
• Hormonal factors

7. Food and drinks affect our mood all the time!

8. LET’S START WITH MOOD
➤ What is mood? “A temporary state of mind or feeling.” What
is the operative word here? Temporary.
➤ This suggests that we may have some control over these
moods based on external and internal factors. Question:
What do you notice changes your mood?
➤ Why do we judge mood? Why is happy acceptable and anger
or sadness shunned?
The wisdom of “Inside Out”
What is this mood telling you?

9. HOW FOOD AFFECTS MOOD
➤ In our quest to change mood - we are faced with a
conundrum. Does food affect our mood? Or does our mood
inform our food choices? What comes first? The chicken or
the egg?
➤ The answer is complex - and it may not be mutually exclusive.
Both may be true, as well as many other factors affecting our
mood which we’ll dive into later.
➤ What are some common foods that tend to affect our mood?
Chocolate
oysters
alcohol
coffee and caffeine
Fatty fish
nuts and seeds
Eggs
Fortified breakfast foods
COMPLEX
CARBS!
talk about the different foods here and
how they affect your mood in different
ways. use the resource pages to
elaborate.

10. WHAT ELSE AFFECTS OUR MOOD? (IN THE DIETARY REALM)
➤ Eating Rhythm
➤ Food quality
➤ How much water we drink
➤ Artificial sweeteners
➤ Food allergies / sensitivities
➤ Other synthetic chemicals in processed foods
➤ Amount of protein, iron in our diet
➤ Chronic dieting or pattern of binge/restrict

11. WHAT ELSE AFFECTS OUR MOOD (METABOLIC REALM)
➤ Gut issues - bacterial overgrowth, leaky gut, overuse of
antibiotics
➤ Sleep deprivation
➤ Thyroid dysfunction
➤ Menopause
➤ Menstrual cycle
➤ Hormonal imbalances
➤ Genetic history (or epigenetics)
➤ Sedentary lifestyle

12. WHAT ELSE AFFECTS OUR MOOD? (EMOTIONAL REALM)
➤ Your primary relationship
➤ Family of origin
➤ Money
➤ Work
➤ Sexuality (or lack thereof!)
➤ Disappointments
➤ “comparissonitis”
➤ Undigested life event
➤ Toxic dietary beliefs

13. WRITE DOWN
A LIST,
OTHER THAN
FOOD…..
That you believe can help you
manage your mood….

14. FOOD AND MOOD CONTINUED….
➤ Ironically we often reach for or search for a way of eating that
supports the mood we are already in:
➤ i.e. When we feel “stuck” we can reach for foods that “clog.
➤ These foods keep us stuck!
fried foods
excess dairy
low fiber
refined carbs

15. ANXIETY
When we feel anxious or stressed, we often reach for “un-grounding” foods and eat in a
way that reflects our anxiety:
We eat lots of sugar
We have poor eating rhythm (skip meals)
we take whole food groups out of our diet
we have excess caffeine
WE EAT TOO FAST

16. ANGER
When we’re angry, we may reach for:
Chocolate
Caffeine
Heavy meats
Heavy alcohol
fried food
These foods clog and overwork the liver which is the organ associated with anger

17. SADNESS/MELONCHOLY
When we are sad we may reach for and seek out foods inadvertently that keep us anchored
in the depressive state:
Comfort foods
sweets
low protein
refined carbs
alcohol
Macro-nutrient balanced meals, high quality proteins, spicy foods, caffeine
How do get out of that?

18. STRATEGIES TO CHANGE MOOD - (THAT DON’T INVOLVE FOOD)
➤ Meditation and mindfulness
➤ Gratefulness
➤ Seeking to fulfill a creative or intellectual pursuit
➤ Seeking out people who replenish your energy and support you fully
➤ Exercise, especially yoga
➤ Dance
➤ Tyrosine - amino acid
➤ Service to others
➤ Herbs and tinctures
➤ Being in Nature
What other strategies do you use?

19. IMMUNITY AND FOOD
➤ Can food and how we eat
really change our
immunity?

20. “Let your food be your medicine, and
your medicine be your food
-Hippocrates

21. WHAT IS IMMUNITY AND WHY IS IT IMPORTANT?
➤ Immunity is defined as our body’s innate ability to ward off or
integrate pathogens and foreign substances that can
compromise our health and overall well being.
➤ When one has “low” immunity he or she is more likely to have
colds, allergies, environmental sensitivities, tiredness and
seems to always be “run-down.”
➤ There are many causes of low immunity that can begin even
before we are born - good bacteria that is passed on to the baby
through vaginal births.
➤ Immunity can also be lowered temporarily by non-food factors
like emotional life stressors, environmental toxins, drugs and
foreign travel.

22. DIETARY FACTORS THAT MAY CONTRIBUTE TO LOWER IMMUNITY
➤ Being a long-term “junk” vegetarian or vegan
➤ Adopting a long term raw food diet
➤ Using excess poor quality produce, meat or dairy (or overall
poor quality diet)
➤ Chronic yo-yo dieting
➤ Food allergies
➤ Macronutrient imbalance (deficiencies in protein or fat)
➤ Excess sugar or caffeine
➤ Using GMO foods
➤ Excessive use of artificial sweeteners

23. FOODS/SUPPLEMENTS THAT “ENHANCE” OUR NATURAL IMMUNITY
➤ Probiotics
➤ Mushrooms – reishi, shiitake, cordyceps, maitake
➤ Seaweed
➤ Garlic
➤ Horseradish
➤ Ginger
➤ Cayenne
➤ Miso
➤ Bioflavonoids
➤ Oregano Oil

24. MEDICINAL BUT NATURAL, MORE EASTERN IMMUNE ENHANCERS
➤ Astragalus
➤ Colloidal Silver
➤ Rhodiola
➤ Andrographis
➤ Propolis
➤ Manuka honey
➤ Chaga
➤ Goji Berries
➤ Tumeric
➤ Elderberry

25. NON-FOOD RELATED IMMUNE ENHANCERS
➤ Meditation
➤ Exercise (yoga)
➤ Good quality sleep
➤ Reduction of environmental toxins
➤ Checking for mold in the home
➤ Stress-reduction techniques
➤ Reiki
➤ Acupuncture
➤ Self-actualization

26. RESOURCES, BOOKS AND MORE INFORMATION:
➤ The Institute for the Psychology of Eating
➤ Marc David’s - The Slow Down Diet
➤ Brian Winsink’s - Mindless Eating