Balance Your Mood Through Food

Balance Your Mood Through Food

Balance Your Mood Through Food

The following is a post from our teacher Keri Rogers.  She’ll be leading a four week course on nutrition and weight loss in January.  See what she has to say about feeling happy and eating well.


Contrary to popular belief eating fat does not make you gain weight. In fact, eating a large percentage of calories from healthy fat paired with a moderate amount of animal protein may be just what your body needs to shed excess pounds. Sometimes weight is accumulated in the body when the blood sugar is not balanced; and excess carbohydrates or protein are stored as fat. Eating ample amount of healthy fat and animal protein help to balance your blood sugar.

For most individuals, the blood sugar is on a constant roller coaster of highs and lows throughout the day. Both high and low blood sugar have negative side effects, such as, panic attacks, fatigue, food cravings, weight gain, irritability, and decreased fertility among a collection of other symptoms. Eating a nutritionally balanced diet that contains fat, protein, and carbohydrates throughout the day will help to balance your bodies blood sugar.

When the body’s blood sugar is balanced it functions at an optimum level, food cravings decrease, and moods improve. In addition, eating fat and animal protein will keep you full for hours and satisfy you so you don’t overeat. Set the foundation for a healthy weight with a balanced blood sugar.

To balance your blood sugar eat a combination of fat, protein, and carbohydrate throughout the day. Eat small frequent meals and emphasize the following food groups:
  • Fat: unsalted butter, coconut oil, almonds, pumpkin seeds, avocado, etc.
  • Animal Protein: grass-fed beef, pasture-raised chicken, wild-caught salmon, etc.
  • Vegetables*: leafy greens, garlic, broccoli, onions, brussel sprouts, squash, etc.
  • Nuts and Seeds: almonds, brazil nuts, pine nuts, pumpkin seeds, etc.
  • Fruits*: berries, lemons, coconut, peaches, green apples, etc.

*Opt for lower carbohydrate options.

Sample Menu Plan for a Balanced Blood Sugar
    • Breakfast: Scrambled eggs (2) and sauteed spinach in unsalted butter with half of a sweet potato.
    • Snack: 2 oz. Grass-Fed Ginger Beef Jerky with celery and 8 almonds
    • Lunch: 4 oz. Spice-rubbed salmon over chopped romaine lettuce with sauteed bell peppers and onions with a lemon butter sauce OR pecan chicken salad over romaine lettuce, cucumber, and parsley
    • Snack: half of a Protein Shake
    • Dinner:  4 oz. Grilled Italian marinated chicken breast with roasted  brussel sprouts, cauliflower and zucchini
Keri is a Registered Yoga Teacher, Creator of Yoga Props, and Nutrition/Wellness Educator.  She owns and operates BAYA Wellness, LLC offering Yoga and Nutrition Education Services.  Keri teachers both privately and publicly around the Greenville area offering on-going classes and special events.  Her path as a nutritionist is all about making healthy living approachable… she teaches the components of healthy cooking, eating, and thinking while also offering specialized services like menu planning.  Healthy living is about the whole pictures of wellness… find your path to living well.
BAYA… Be As You Are!
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Elizabeth Delaney