Welcome to the resource page for my ebook, Best Food = Best Mood.
The resources are organized by chapter, but I have also included a list of general resources at the top.
General Resources
- My website: leavingtheshadowland.com
- To access ALL my videos, subscribe to my YouTube Channel!
Other Useful Sites
- U.S. Department of Health and Human Services, U.S. Department of Agriculture. (2015). 2015–2020 dietary guidelines for Americans.
- MyFoodData.com
Chapter 1: The One Cause of Depression & Anxiety We Don’t Talk About
Survey
- Take this simple survey to help you determine if poor nutrition is contributing to your poor mood:
Videos
- Watch the YouTube version of this chapter here: https://youtu.be/P2u59QdnByA
Chapter 2: The Five Step Plan
Handouts
Videos
- Watch the YouTube version of this chapter here: https://youtu.be/HKYqPX7PkCM
Chapter 3: Top Four “Bad Mood” Foods
Videos
- Watch the YouTube version of this chapter here: https://youtu.be/5VUwfOas3-k
Other helpful websites & articles
- Harvard University: The Sweet Danger of Sugar
- Oregon State University: Glycemic Index
- Top 10 Foods Highest in Sugar by MyFoodData.com
- Top 10 Foods Highest in Carbohydrates by MyFoodData.com
- Top 10 Foods Highest in Saturated Fat by MyFoodData.com
Chapter 4: Feeding Our Feelings
Handouts
Tools
- Here’s an online protein calculator to calculate your daily protein needs based on gender, age, height, weight, and activity level
Videos
- Watch the YouTube version of this chapter here: https://youtu.be/XnKVML7fuO4
Other helpful websites & articles
- Top 10 Foods Highest in Tryptophan by MyFoodData.com
- Top 10 Foods Highest in Tyrosine by MyFoodData.com
- Top 10 Complete Vegetarian Protein foods by MyFoodData.com
Chapter 5: Chew the Healthy Fat
Handouts
- EAT YOUR OMEGA-3s (pdf version)
Other helpful websites & articles
- 2015-2020 Dietary Guidelines for Americans published by the U.S. Department of Health and Human Services
- List of high Omega-6 foods by MyFoodData.com
- List of high Omega-3 foods by MyFoodData.com
Videos
- Watch the YouTube version of this chapter here: https://youtu.be/9w6bI2mNWGY
Chapter 6: Six Nutrients that Fight Depression
Handouts
- EAT YOUR VITAMIN A (pdf version)
- EAT YOUR VITAMIN B1 (pdf version)
- EAT YOUR VITAMIN B6 (pdf version)
- EAT YOUR VITAMIN B9 (pdf version)
- EAT YOUR VITAMIN B12 (pdf version)
- EAT YOUR VITAMIN C (pdf version)
- List of ALL 12 nutrients (one page, pdf version)
Videos
- My YouTube channel covers the nutrients in this chapter and the next in these two videos: https://youtu.be/5FT9EPFxM_s and https://youtu.be/J8WP1Z0UqzM
Other helpful websites & articles
- Article on Recommended Daily Intakes by MyFoodData.com
Chapter 7: Six MORE Nutrients that Fight Depression
Handouts
- EAT YOUR IRON (pdf version)
- EAT YOUR OMEGA-3s (pdf version)
- EAT YOUR MAGNESIUM (pdf version)
- EAT YOUR POTASSIUM (pdf version)
- EAT YOUR SELENIUM (pdf version)
- EAT YOUR ZINC (pdf version)
- List of all 12 nutrients (one page, pdf version)
Videos
- My YouTube channel covers the nutrients in this chapter and the next in these two videos: https://youtu.be/5FT9EPFxM_s and https://youtu.be/J8WP1Z0UqzM
Other helpful websites & articles
- Article on Recommended Daily Intakes by MyFoodData.com
Chapter 8: The Gut-Brain Connection
Videos
- Watch the YouTube version of this chapter here: https://youtu.be/HsWnD9vAhgk
Other helpful websites & articles
- The Gut-Brain Connection by Harvard Health
- How Gut Health Affects Mental Health by Psycom
Chapter 9: Care and Feeding of the Inflamed Brain
Videos
- Watch the YouTube version of this chapter here: https://youtu.be/tHQnp559JAE
Other helpful websites & articles
- Foods that Fight Inflammation by Harvard Health
- Anti-inflammatory diet: what to know by Medical News Today
Chapter 10: Top Ten Brain SuperFoods
Handouts
- List of Top 10 Super Brain Foods (pdf version)
Videos
- Watch the YouTube version of this chapter here: https://youtu.be/D8QxsAyK3ek