Food and Mood by Nutritionist Theo Stadnyk

(Please note, Theo's information is geared towards general fitness and health lifestyle and is not always common practice in the advanced hardcore contest prepping bodybuilding community.)

Why do we get so moody when we are dieting?  Do you rely on coffee to kick start your morning?  Are ice cream and chocolate the prescription after a stressful day?  Does sugar cause hyperactivity?  What is the relationship between food and mood? 

Mind-altering foods?

There is no question that food can influence mood and behaviour, but finding out how and why is less understood. Whether you are looking for relaxation, energy or comfort; food has been a cure for ages. 

Scenario one: You arrive at work this morning only to realize you forgot about a meeting and are not prepared.  You manage to forge your way through the day, skipping lunch to complete an assignment but your computer crashes.  That’s it!  All you want to do is go home.  Since you have no energy left, you forgo the gym and walk in the door of your apartment.  You need something quick and waiting 30 minutes for supper is not an option.  A quick analysis of the cupboards and fridge shows a bag of pretzels, a can of diet Coke and some chocolate chip cookies.  Why not?  You have had a bad day and deserve it right?  After a couple bites, you start to relax and feel better. 

Everyone has experienced scenario one.  The two things that change are the stressor and the comfort foods.  The more bad days, the more comfort foods and the more we tend to overindulge and overeat.  This can lead to weight gain.  In turn, we start to feel worse and the vicious cycle continues. 

Unless you are continually preparing for shows, it is easy to fall into the routine of work – home – work.  Keep health your goal!

You do not have to give up comfort foods in order to be healthy.  Remember to watch the portion size and space meals 3-4 hours apart.  Try:

• Low fat-ice cream or sherbet topped with blueberries and granola
• If cookies are your thing, try oatmeal raisin, fig newtons or gingersnaps
• Need a salt fix?  What about air popped popcorn or pretzels dipped in salsa.
• Bowl of cereal with sliced banana on top
• Freeze yogurt in a popsicle tray for a quick treat
• Use pureed fruit to replace half the fat in your favourite muffin recipe or baked goods.
• ½ cup of 100% fruit juice with a little bit of carbonated water for fizz

Calming Effects

Carbohydrates increase a brain chemical called serotonin.  Serotonin regulates many things including mood, hunger and our feelings.  Therefore, when you eat carbohydrate-based food, you feel less stress.  Sound good?  The problem is that we tend to over-eat carbs, especially if you were hungry to start with. 

During training, stress is harder to deal with and we lose flexibility to juggle daily issues.  Daily lives need to be structured and regimented.  Now, take away our carbs and you can understand why emotions run high.

Learn to deal with emotions in a positive way.  You do have control over your health.  Your daily workout will improve mood and self-esteem.  Sometimes even a brief change of scenery will do or a break in the routine.

It is important to note that high protein diets are not the alternative.  The long-term health risks have not been researched.  Rather, a well-balanced diet including whole grains, fruits, vegetables, low-fat milk products, lean meats and alternatives is the ideal lifestyle.  Training is a different way of life but that does not eliminate the health risks.  Ensure balance during the off season.

Wake-Up Call

Why is it that our day cannot begin until we finish the last bitter drop of that first mug of coffee in the morning?  Consider it a kick-start to your brain.  Caffeine’s effects are well known and include stimulating your brain and central nervous system, increasing your metabolic rate (gets your body going) and producing a diuretic effect (makes you pee).  The side effects include insomnia, trembling, anxiety, stomach upset and hyperactivity.  If you are depressed, anxious or stressed then you should avoid caffeine for a while and see what happens.

7-Day Pre-Contest Beauty and Tanning Regimen by Elena Reimche (Licensed make-up artist, beautician and esthetician)

Ever wonder how to go about preparing yourself for a contest... no, no, we're not talking dieting here, rather have you found a way to step on stage with perfect, glowing skin... without those razor splotches? We asked a professional make-up artist what she considered to be the best plan to come out looking your best.

Here's your 7-day pre-contest beauty and tanning regimen starting one week before your big show.

Saturday:

Start exfoliating your skin every day to even out skin texture and banish body acne. My choice here is Biotherm Exfoliating body scrub for more expensive brand. Cheaper alternatives are Aveeno Skin Smoothing body scrub, Freeman Shower scrub, Got2Be SPA Body scrub in Sugar Kick or Fruit Pie, Totally Juicy Hot sugar scrub in Apple or Grapefruit. If your body is prone to breakouts, use Neutrogena Body Clear Body scrub with salicylic acid acne treatment. Exfoliate thoroughly making sure your buttocks, back of your legs and back all get proper attention. If you can’t reach your back, ask someone you’re comfortable with to help you out.  Exfoliate your face with a different scrub: believe me, it makes a big difference. The pores on your face are smaller and your facial skin is much thinner and more sensitive to abrasives than the rest of your body. Facial scrubs I like are: Burt’s Bees Citrus Facial Scrub, Freeman Facial Scrub, Got2Be Face to Smooth facial scrub. Use pumice stone on the soles of your feet.

If you shave instead of waxing, only do so after spending at least 5 minutes in the hot shower: the steam will soften your hair making it easier to shave. When you shave, move the razor upward, re-lather and then move downward. When you move in both directions, you get a closer shave. Try Skintimate Moisturizing Shave gel in Rainforest Fresh or Raspberry Rain. To avoid bumpy red armpits, try one of the new soothing anti-perspirants: Ban Beautifully Smooth Roll-On or Secret Skin Renewal.

If you prefer waxing, make sure you make an appointment well in advance and have your treatment at least 7 days before the show to avoid possible rashes and infections.  Don’t take a hot shower or work out for a few hours after waxing procedure, or you might cause irritation and ingrowns. Gently exfoliate your pubic area with loofah every day to prevent ingrown hair.