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Boost Your Mood With Food PDF Print E-mail
Written by Dee McCaffrey, CDC   
Monday, February 07, 2011

Recently a client inquired about nutritional options for her 16-year old daughter who is currently taking drugs to relieve depression.  "The drugs alter my feelings," her daughter cried, "I don't want to take them anymore."

Increasingly, people are asking for alternatives to help restore their emotional well-being than simply relying on drugs. And while medication can be life saving when depression is severe, it doesn't cure the underlying causes and is rarely a long-term solution. Not only do antidepressants come with significant side effects and dangers, but recent studies have also raised questions about their effectiveness.  Research shows that antidepressants fall short for many people. A major government study released in 2006 showed that fewer than 50 percent of people become symptom-free on antidepressants, even after trying two different medications. Furthermore, many who do respond to medication slip back into major depression within a short while, despite sticking with drug treatment.

Scientific research has proven a more effective and powerful solution: the healing power of food.  Studies show that the same brain chemicals that are altered by antidepressant drugs are also affected by the foods we eat. The best way to keep these brain chemicals in the right balance is by eating a balanced diet of natural whole foods. 

There are many foods that have been found to contain antidepressant-like qualities due to their composition. These anti-depressant foods contain one or more of the following compounds:

  • Uridine
  • Omega 3 Fatty Acids
  • Folic Acid
  • B Vitamins
  • Vitamin C
  • Tryptophan

Uridine is found in a variety of foods that are high in ribonucleic acid, also known as RNA, most notably whole sugar cane and the molasses made from sugar cane, tomatoes and brewer's yeast.  Uridine influences levels of the neurotransmitters dopamine and norepinephrine: two important brain chemicals that regulate your mood and behavior.  Other foods high in RNA and uridine are sugar beets and the molasses made from them, broccoli and organ meats such as liver.

Foods containing essential omega-3 fatty acids have long been known to correct mood disorders such as depression and bipolar disease.  A study published June 15, 2010 in the online Journal of Clinical Psychiatry, presented findings from the largest study ever conducted to assess the effectiveness of omega-3 fatty acids in the treatment of major depression.  The research, conducted at Centre de recherche du Centre hospitalier at the University de Montreal (CRCHUM) Department of Psychiatry, revealed that the use of omega-3 supplements is effective among patients with major depression who do not also have anxiety disorders.  Efficacy for these patients was comparable to that generally observed with conventional antidepressant treatment.

Food sources of omega-3 fatty acids are cold-water fatty fish such as salmon, mackerel, tuna, and sardines.  Plant sources are flax seeds and flax seed oil, chia seeds, hemp seeds and hemp seed oil, pumpkin seeds, walnuts, and a dark green leafy vegetable called purslane.  It is very difficult to get an adequate amount of omega-3 from just eating seeds or fish.  Therefore, purified fish oil supplements and flax oil supplements are one of the best ways to obtain high concentrations of omega-3 fatty acids.

A 2005 study conducted at Harvard affiliated McLean Hospital found that a diet combining omega-3 fatty acids (fish oil supplements) with foods containing uridine reduced the symptoms of depression as well as or better than three different antidepressant drugs that were tested. The study assessed use of omega-3 for eight weeks, at doses of 1050 mg of EPA and 150 mg of DHA each day. EPA and DHA are the two types of omega-3 fatty acids found in fish oil.  It is currently unknown whether taking higher doses or taking supplements over a longer period would yield different results.

Eating raw chocolate, also known as cacao, has tangible benefits for fighting mood disorders.  Cacao contains a compound called opioids.  Opioids are compounds, such as those found in opium, that produce a feeling of well-being (euphoria).  A 2007 study from the University of Michigan found that eating chocolate releases the neurotransmitter beta-endorphin in the hypothalamus, which leads to the formation of opiates.  It is likely that the endorphins and opioids in chocolate help to make people feel more relaxed.

One caveat here, if you're an emotional eater with an affinity for chocolate to soothe yourself, the study's author found that for some people, eating chocolate may make their depression worse. It all depends on the attitude of the person eating the chocolate. For the some people, the anticipation of enjoying the chocolate and the pleasure in eating it, "seems to stimulate the dopamine system in the brain, and provides an enjoyable experience," he said.

"But the emotional eaters, people who eat chocolate to relieve boredom, stress or clinical depression, are looking for an opioid effect to improve their mood," and, sadly, for many this doesn't work.  At best, the chocolate only provides temporary relief, he said. But this is quickly followed by a return to or even a worsening of their earlier negative state. Why the chocolate high is so short lived and insufficient to sustain mood in those who eat it for emotional reasons remains unknown.

So if chocolate works for you, enjoy it! In moderation of course, and be sure that the chocolate has a high cacao content (80% or higher) and very low sugar content.

Many other common foods have natural compounds in them that act as precursors for the production of serotonin.  Serotonin is the neurotransmitter that is a well-known contributor to feelings of well-being; therefore it is also known as a "happiness hormone" despite the fact that it is not actually a hormone. In addition to being a mood regulator, serotonin also contributes to the regulation of appetite, sleep and muscle contractions.

Serotonin cannot be produced in the body without tryptophan: a compound that is present in many foods.  Some of the widely used antidepressant foods with their important compounds are listed below:

  • Bananas have amazing nutrients that have been scientifically proven to help with depression.  They contain tryptophan and phenylalanine, which are essential for the brain to produce serotonin and dopamine transmitters that stimulate physical and mental activity and act as natural antidepressants. Dates, almonds, peanuts, sesame and pumpkin seeds also contain tryptophan.
  • Walnuts contain both omega-3 fatty acids and uridine.
  • Chicken and Turkey contain tryptophan and vitamin B6 that act as precursors to serotonin and other amino acids. They also contain selenium, which helps in the formation of neurotransmitters.
  • Cheddar or Swiss cheese also contain tryptophan.
  • Spinach contains folic acid, which helps in maintaining the physical and mental health to produce optimum levels of serotonin.
  • Kiwi and Citrus fruits contain vitamin C, which helps to produce dopamine, an important neurotransmitter.
  • Brown rice contains vitamins B1, B3, and folic acid. The B-complex vitamins are essential to mental and emotional well-being. They cannot be stored in our bodies, so we depend entirely on our daily diet to supply them. B vitamins are destroyed by alcohol, refined sugars, nicotine, and caffeine so it is no surprise that many people may be deficient in these.
  • Whole-grain oats also contain folic acid, pantothenic acid and vitamins B1 and B6.
  • Other whole grains such as kamut, spelt and quinoa are also excellent choices for delivering brain-boosting nutrients. Also, the carbohydrates in popcorn help in the production of serotonin in your brain.
  • Water has natural hydrating properties, which help in flushing out toxins from your body and maintaining a chemical balance throughout your body and your brain.

As a nutrition educator and diet counselor, I keep emphasizing the power of food and proper diet. Understanding and using food's tremendous power puts you in the position to create your own antidepressant prescription. You may feel skeptical, but those who have been willing to give it an honest try, have found the improvements in their well-being astounding and remarkable, and with no adverse side effects! Eating whole natural food is truly the only long-term solution for overall health.

Call It What You Will: Princeton And Others Say "Corn Sugar" (aka High Fructose Corn Syrup) is Far Worse Than Sugar PDF Print E-mail
Written by Dee McCaffrey, CDC   
Friday, September 17, 2010

In a last ditch desperate attempt to convince consumers that high fructose corn syrup (HFCS) is no worse for their health than refined white sugar, the Corn Refiners Association (CRA) is now petitioning the U.S. Food and Drug Administration (FDA) to allow it to change the name of the highly processed goopy liquid to "corn sugar". As if changing the name is going to somehow change the minds of conscious consumers and erase the scientific evidence of its insidious ramifications on the health of Americans.

Over the last decade, the controversial sweetener has been dubbed "the crack of sweeteners" and "liquid Satan" due to its addictive qualities and numerous studies showing it contributes to the development of metabolic syndrome, diabetes, heart disease, liver disease, overweight and obesity. Besides being derived from corn, the vast majority of which is genetically modified (genetically modified foods are health hazard in their own right), HFCS also contains detectable levels of mercury.

According to a 2009 study published in Environmental Health, almost half of tested samples of commercial high-fructose corn syrup contained mercury. A separate study conducted by the Institute for Agriculture and Trade Policy (IATP), a non-profit watchdog group, found that nearly one in three of 55 brand-name breads, cereals, sodas and other foods bought off the shelf in the autumn of 2008 contained mercury. The chemical was found most commonly in HFCS-containing dairy products (like yogurt and ice cream), salad dressings and condiments (like ketchup) where HFCS is the first or second highest labeled ingredient.

How did the mercury get into the HFCS? In the wildly unnatural 15-step chemical process that converts a mild mannered corn kernel into the liquid sweetener, caustic soda (otherwise known as lye) is one ingredient used to separate cornstarch from the corn kernel. Apparently most caustic soda for years has been produced in industrial chlorine plants, where it can be contaminated with mercury that it passes on to the HFCS, and then to consumers. Mercury is a potent brain toxin that accumulates in fish and seafood, and now apparently is in our soda, yogurt, and breads.

Since being "outed" as a dangerous sweetener, consumption of high fructose corn syrup is at a 20-year low, and will likely continue to decline, despite the marketing efforts and claims by the CRA that it is the same as all other forms of sugar.  Completely ignoring the mercury claims, the CRA refuses to give up its hold on the sweetener market. Even though approval of the name change could take two years, the CRA has already started using the term in its new online marketing campaign and on television. Just as they have done in the past, the new commercials try to clarify shopper confusion, depicting people who say they now "understand" that "whether it's corn sugar or cane sugar, your body can't tell the difference. Sugar is sugar."

That claim in itself is a slap-in-the-face insult to the American public that we should somehow be OK with high amounts of ANY form of sugar in our foods and that we are mindless idiots when it comes to believing what the food manufacturers tell us is safe. Their reasoning is that when consumers see the the term "corn sugar" on an ingredient list, they will be less alarmed because "sugar" sounds more natural than an industrially manipulated combination of fructose and glucose.

According to the CRA, high fructose corn syrup is safe and does not have any higher level of fructose when compared to refined white sugar, honey or fruit juice concentrates. High fructose corn syrup is half glucose and half fructose, just like white sugar is. Despite the evidence to the contrary, the CRA continues to assert that the body metabolizes HFCS in the same way as regular white sugar. This assertion is reminiscent of how the manufacturers of DDT claimed the pesticide was safe right up to the day it was banned.

But high fructose corn syrup is different from other forms of sugar, natural or refined, and your body does know the difference! In this case, the litmus test is how the human body metabolizes these types of sugars. Herein is where the CRA's claims fall apart.

White sugar comes primarily from sugar cane or sugar beets. High-fructose corn syrup is made essentially by soaking corn kernels to extract cornstarch, and using enzymes to turn the glucose in the starch into fructose and is then mixed with regular corn syrup (100% glucose). Although white sugar and HFCS may contain similar concentrations of sucrose and fructose, the CRA's claim that HFCS contains a similar ratio of fructose and sucrose does not take into account the difference in how the fructose and sucrose are chemically bonded together. Chemical bonding is an important factor in this case.

In cane sugar, beet sugar, honey, and fruit juice, the glucose and fructose are linked together by a chemical bond, and the body uses them as one individual component called sucrose. In HFCS the fructose is not bonded to glucose, they exist as two individual "free" components in the syrup, which unfortunately produce deleterious results in the human body.

The consumption of high amounts of free, unbonded fructose, such as the amounts being added to foods and beverages, overwhelms the body's capacity to metabolize it. Fructose and glucose are metabolized differently in the body. Glucose is metabolized in every cell of the body to be converted to energy, however all fructose must be metabolized in the liver. Too much fructose in the liver turns to fat. Too much fat in the liver leads to liver diseases. A recent study out of Duke University showed that daily consumption of fructose-containing foods or drinks has been associated with a disease called Non-Alcoholic Fatty Liver Disease.

In the February 26, 2010 online issue of the journal Pharmacology, Biochemistry and Behavior, a research team from the Princeton University Department of Psychology and the Princeton Neuroscience Institute published study results from two experiments investigating the link between the consumption of high-fructose corn syrup and obesity. The study results clearly show that HFCS and regular sugars are not equal when it comes to weight gain.

According to Princeton University article:

The first study showed that male rats given water sweetened with high-fructose corn syrup in addition to a standard diet of rat chow gained much more weight than male rats that received water sweetened with table sugar, or sucrose, in conjunction with the standard diet. The concentration of sugar in the sucrose solution was the same as is found in some commercial soft drinks, while the high-fructose corn syrup solution was half as concentrated as most sodas.

The second experiment -- the first long-term study of the effects of high-fructose corn syrup consumption on obesity in lab animals -- monitored weight gain, body fat and triglyceride levels in rats with access to high-fructose corn syrup over a period of six months. Compared to animals eating only rat chow, rats on a diet rich in high-fructose corn syrup showed characteristic signs of a dangerous condition known in humans as the metabolic syndrome, including abnormal weight gain, significant increases in circulating triglycerides and augmented fat deposition, especially visceral fat around the belly. Male rats in particular ballooned in size: Animals with access to high-fructose corn syrup gained 48 percent more weight than those eating a normal diet.

"These rats aren't just getting fat; they're demonstrating characteristics of obesity, including substantial increases in abdominal fat and circulating triglycerides," said Princeton graduate student Miriam Bocarsly. "In humans, these same characteristics are known risk factors for high blood pressure, coronary artery disease, cancer and diabetes." (6)

Here's why - the manufacturing of HFCS starts with corn kernels and takes place in a series of stainless steel vats and tubes in which a dozen different mechanical processes and chemical reactions occur - including several rounds of high velocity spinning and the introduction of three different enzymes to incite molecular rearrangements not found anywhere in nature. It's that difference that is the crux of the problem.

When we eat refined white sugar, as bad as it may be for us, our body at least knows what it is and how to handle it. In normal sugar metabolism, the fructose is broken down in the digestive tract and processed in the cells.  Once this occurs, the cells send a signal to the brain, which stimulates the pancreas to secrete a hormone called insulin. Insulin is then used by the body to convert the sugar into energy. Any excess sugar that does not get converted to energy goes to the liver to be stored as fat. That is why, if you eat too much sugar, you get fat.

Because of its altered molecular structure, the body doesn't know what to do with HFCS. It does not get metabolized the same way that sugar does, in fact it doesn't really get metabolized at all. When we eat HFCS, the cells do not send a signal to the brain, therefore the pancreas does not secrete insulin. As a result, the sugar (fructose) does not get converted into energy, and goes directly to the liver to be stored as fat. This large glut of sugar turning to fat has been linked to fatty liver disease (a condition where the liver is literally choked by fat globules and cannot perform its normal detoxifying and fat burning functions), elevated levels of triglycerides and high cholesterol.  High triglycerides in the body are linked to heart disease and diabetes. HFCS also lowers chromium levels in the body, further increasing the risk of type 2 diabetes.

Food manufacturers are slowly beginning to replace HFCS in their products by reverting back to using "real sugar" (and proudly touting that in its advertising). The "real sugar" they are using is refined cane sugar or beet sugar, which has its own set of health consequences, and should not be considered healthy in any way, shape or form. Also, don't be fooled by the use of evaporated cane juice either - it is a more refined form of sugar than most would suspect.

The bonded forms of sucrose and fructose from sugar cane or sugar beets has been a part of the human diet for centuries; the bonded forms of sucrose and fructose from fruit or raw honey has been a part of the human diet for millennia. They are balanced by many nutrients that help the body process the sugars properly. But processed and refined forms of sugar are bad news.

Therefore, your best bet is to eliminate any form of refined or processed sugar from your life. Not only do they slowly and deleteriously rob your body of vital nutrients, but also lead to the development of many chronic health conditions. If you want to partake in the occasional sweet treat, the best sweeteners are those in their natural whole form, the such as stevia, raw honey, unrefined and unbleached raw whole cane sugar, and a low glycemic liquid sweetener called raw coconut nectar.



1. Fredrix, Emily. Associated Press. Food Inc. on, High Fructose Corn Syrup, By Any Other Name: Corn Syrup Producers Want Sweeter Name, Corn Sugar, To Help Boost Sales, September 14, 2010,

2. Hatfield, Leslie. Our Melamine: There's Mercury in High Fructose Corn Syrup, and the FDA Has Known for Years. The Huffington Post, February 27, 2009,

3. Health Day. Medline Plus-A Service of the National Library of Medicine and the National Institutes of Health.

4. Huff, Ethan. Corn Refiners Association wants to change name of high fructose corn syrup to "corn sugar." Natural, Wednesday, September 15, 2010,

5. Kirsten Bibbins-Domingo, M.D., associate professor, medicine, University of California, San Francisco; Robert H. Eckel, professor, medicine, University of Colorado, Denver; March 5, 2010, presentation, American Heart Association's Cardiovascular Disease Epidemiology and Prevention annual conference, San Francisco

6. Parker, Hilary. A Sweet Problem: Princeton Researchers Find That High-Fructose Corn Syrup Prompts Considerably More Weight Gain. Princeton University, News at Princeton, March 22, 2010,

7. The Washington Post. Study Finds High-Fructose Corn Syrup Contains Mercury. Washington, Wednesday, January 28, 2009,

8. White, John S. High-Fructose Corn Syrup (HFCS): Everything You Wanted to Know, but Were Afraid to Ask, American Journal of Clinical Nutrition, doi:10.3945/ajcn.2008.25825B Vol. 88, No. 6, 1716S-1721S, December 2008,


Sunscreen Safety - Is Your Sunscreen More Toxic than the Sun itself? PDF Print E-mail
Sunday, October 04, 2009
We've all been warned not to spend too much time in direct sunlight, for fear of the sun's dangerous UV rays that can potentially cause skin cancer. As a result, Americans have been lathering up with high SPF lotions. While it is not recommended to spend hours on end in the sun without protection, research has shown that many suncreens don't offer appropriate protection from the sun and many of them contain unsafe toxic ingredients that may render the lotions themselves carcinogens.
Synthetic versus Whole Food Vitamins PDF Print E-mail
Thursday, October 01, 2009

In our chemically polluted and stress-filled world, our nutritional requirements have been increasing, but the number of calories we require has been decreasing, as our activity level as a society has declined. This means we are faced with the need to get more nutrients from less food. At the same time, due to the cooking and processing of foods, which destroy most nutrients, getting even the Recommended Daily Allowance of vitamins and minerals from our modern diet has become difficult, if not impossible to achieve.

The Healthy, Nutritious White Flour? PDF Print E-mail
Sunday, August 30, 2009
Refined white flour is the bane of weight loss and good health. It is a highly processed form of wheat flour that is derived by removing the fibers (bran and germ) from hard red winter wheat berries. The remaining starchy part of the wheat berry is then milled and bleached to remove its original brown color. During this refinement process, all of the nutrients are destroyed, which is why refined white flour is so unhealthy.

Traditionally, the alternative to processed refined white flour has been unrefined whole-wheat flour. Traditional whole-wheat flour is dark brown in color with a dense texture and taste. It is milled from "hard red wheat berries," retaining all of the wheat bran and wheat germ-meaning that it is high in nutrients and fiber. Nothing is taken out, and nothing is added to the flour. However, some people find the color and taste of traditional whole wheat unpleasant, and refuse to switch to this healthier form of wheat.

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