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L.A.'s health news cafe!
Let's talk about the toxins in your kitchen, your
bathroom, and in your world.
![[New!]](images/smallnew.gif) press release
FOR
IMMEDIATE RELEASE
For More Information Contact:
Helene Berk, M.Ed., R.D.
Email: helene@healthypeople.com
ARE YOU
A SEROTONIN
JUNKIE?
Do you crave
carbohydrates
all day long?
(Los Angeles,
CA)
January 27, 2007.
Are you craving
more sugars, starches or
alcohol these days? It may be
a symptom of "Seasonal Affective Disorder" or "S.A.D.", which kicks in
around the Fall Season in areas where folks get less sunlight. Or, perhaps
you have been craving
more carbohydrates since you lost your job,
got a promotion, got engaged or moved to a new town. Whether the stress is a
positive or a negative event, stress in and of itself will be a trigger for the
desire for carbohydrates in order to raise serotonin. So, when you feel "bad" (anxious, nervous, angry)
it may be a symptom that you actually need more serotonin!
TOP TEN STRATEGIES
to manage blood sugars,
serotonin response and
ease carbohydrate cravings.
Serotonin is called "the feel-good
brain hormone". That is why you associate eating or drinking carbohydrates with
relieving anxiety or a negative state of mind. Conversely, when blood sugars
drop sharply, serotonin does, too. Your mood will become cranky, again, and your
mind will begin to obsess on carbohydrates, to ease the tension.
Experiment with these tips
to ease
your tension and bust those cravings!
-
HIGH
GLYCEMIC - NUTRIENT DENSE CARBOHYDRATES
...in small quantities...
We
all need just a touch of decadence. I say, get your daily dose!
When you are craving carbohydrates,
you must remember what you truly need, is more
serotonin, the "feel good" hormone. You
can raise serotonin without eating sugars, starches and alcohol. However,
sometimes, nothing but a comfort carb will do.
Select
nutrient-dense versions of your
favorite foods to build health and boost vitality. Those nutrient-dense
foods and beverages will leave you feeling satisfied. Seek fiber-rich
selections, with at least 3 grams per serving.
More fibers mean more overall nutrients.
Nutrient-rich cuisine
contains:
-
water,
fibers, vitamins, minerals, trace minerals, proteins, cold-pressed essential
oils, carbohydrates. Grains are the richest source of carbohydrates, and the
less processed versions contain B-vitamins and a spectrum of trace minerals.
Chromium is an example of a trace mineral often processed out of foods. If it
were left in tact, it would help your body process all those carbohydrates and
manage blood sugars.
-
If the product is rich in fibers,
you can bet the trace minerals are still in tact. Plant fibers will vary among
products. More is better and a good indicator the food is less processed and
will be more satisfying. One slice of bread or a portion of pasta should contain at least 3 grams of fibers
to be considered "fiber-rich" in my
therapeutic grocery guide. Keep in mind: digestible fibers clean
the bloodstream. Non-digestible fibers clean the gut. Pre-lignin fibers help balance hormones.
Phyto-nutrients are concentrated in fresh produce, legumes, raw
seeds & nuts.
-
These plant
particles have many functions: some serve as pigments, anti-oxidants,
while others manage inflammation and strengthen immunity. "Indole-3-carbinols" in cruciferous vegetables,
help balance hormones. These phyto-estrogens are weak plant hormones that
assist both genders. Phyto-nutrients also protect cardiovascular health, and
appear to prevent a variety of cancers.
REPLACE REFINED CARBOHYDRATES
WITH HIGH FIBER VERSIONS
-
Limit your
portions of refined
carbohydrates made with bleached sugars and flours.
Refined carbohydrates have lower concentrations of vitamins, minerals, trace minerals and
plant fibers. These foods are supplemented with cheap synthetic
supplements not absorbed as well as natural supplements.
-
Refined, glycemic,
carbohydrate-dense cuisine promptly raises blood sugars and dramatically numbs
the senses with a tidal wave of serotonin.
Candy,
cookies, sugary sodas, pretzels and alcohol have something in common: they
all have a drug-like effect in large doses* [*Limit your dose to 100 grams of
Carbohydrate per meal, and be sure to include some protein with the meal or
snack.
See strategy #3]
-
LOW
GLYCEMIC - NUTRIENT DENSE CARBOHYDRATES
may be eaten in larger quantities
Low glycemic selections are often more filling. However, they
still must be consumed in the "proper dose". Just because a food is
low-glycemic, does not mean you can overdose on it. Low glycemic foods raise
blood sugars more slowly and stabilize blood sugars over time. See my
metabolic makeover checklist for a more
comprehensive list of low glycemic selections... Also, read my
blog entry on glycemic index and glycemic load
for more details.
-
Examples of low G.I.
selections, include: apples, pears, peaches, cherries, berries, grapes,
grapefruits, beans, protein-rich foods, like:
-
plain yogurt,
-
eggs,
-
milk,
-
almonds,
-
soybeans,
-
fish,
-
chicken...
-
Here is something to think
about: you can eat three apples (with a low glycemic index in the '30's). At
15 g. of carbohydrate per medium sized apple, you would only get 45 grams of
carbohydrates. You would feel very full. Those apple pectins will keep your
bloodstream cleaner, while the non-digestible fibers will clean your gut and
balance your hormones, naturally. Plus, you get a slow drip of serotonin to
keep you in a good mood for a few hours. What a deal! I am not advocating
eating three apples. I am saying, look at the options.
-
INCLUDE
PROTEIN WITH MEALS & SNACKS
TO MANAGE CRAVINGS FOR CARBOHYDRATES
Combining protein with
carbohydrates slows down the rate at which glucose molecules are absorbed into
the bloodstream. Combine glycemic (carbohydrate-rich) foods with protein-rich
foods to manage blood sugars for 4-5 hours. Cereal with milk is an example of
a carbohydrate rich food combined with a protein rich beverage to manage blood
sugars for a few hours ...depending on the quantity of cuisine consumed.
Do you often feel sleepy in the
afternoon? The hours between noon to five are the most important hours to boost mental concentration.
So, cut back on
glycemic carbohydrates and eat more protein. Have an opened faced sandwich and
save the pasta for your evening meal, to help you unwind and relax with a
steady drip of serotonin all evening long.
Overdosing on sugars, starches and alcohol in the afternoon
will overproduce serotonin and zap your energy, and your sex life, for that
matter. When serotonin rises too high, you fall out of the mood for everything and
onto the couch for a snooze. Not that you intend to have sex
in the afternoon, but you may need to focus on something! Nevertheless, it is interesting
to know that flooding your system with serotonin, makes you "groggy", puts
you out of the mood for focusing on work ...or engaging in sexual activities!
[Hmmm.... I need more protein...]
Throughout the day, roughly every
3-5 hours, have protein-rich foods with vegetables to
promote dopamine production and stabilize blood sugars. Dopamine is a
different brain hormone from serotonin. Dopamine helps you stay mentally
focused. Too much will make you feel wired and aggressive. So, here again,
watch the dose. Include high
quality protein-rich foods like free-range eggs, organic dairy and non-GMO
soy, with your carbohydrates to help stabilize blood
sugars. This habit will keep mood on an even keel.
-
COMBINE TRYPTOPHAN WITH VITAMIN B6
TO RAISE SEROTONIN WITHOUT CARBOHYDRATES
Select
tryptophan/B6-rich
foods to raise serotonin. Tryptophan is an amino acid
which crosses the blood-brain barrier with the help of Vitamin B6, to
raise serotonin.
When serotonin
rises, carbohydrate cravings subside. Consider organic [hormone-free] milk, free-range turkey, non GMO
soy products and non-hydrogenated, organic peanut butter. Dairy and peanut
butter do contain some carbohydrates. But it is the tryptophan in these foods,
combined with Vitamin B6 that busts cravings for carbohydrates.
-
Eat Dark Chocolate!
Shoot for 71% Cocoa Solids.
Dark chocolate raises serotonin
to help you relax. It also boosts dopamine to help you think clearly and solve
problems. The endorphins don't hurt, either (chuckle, chuckle). We all can use
a little bliss. Not to mention, dark chocolate is one of the most
nutritious foods on the planet, with an O.R.A.C. [oxygen free radical
absorbance capacity] value equal to the Acai fruit -- a super fruit from the
Amazon.
Drink Hot Cocoa, "un-Dutched". When selecting cocoa powder, be
sure to avoid those processed with alkali which destroys the anti-oxidants,
phyto-nutrients and other therapeutic properties.
Drink hot cocoa before or with
breakfast, between meals, with your organic coffee (mocha), throughout the
afternoon... but avoid adding sugar!! I have gotten used to the bitterness, and
prefer it. But, if you can not get past it, try stevia, xylitol, or agave.
Nutmeg or cinnamon adds a bit of spice to suit your mood. Cinnamon is helpful in
managing blood sugars. If you must sweeten your hot beverages, try these spices
and wean your Self with less refined or synthetic sweeteners to manage blood
sugars.
-
HAVE SOUP
WITH MEALS OR BETWEEN MEALS
Besides filling your belly with warm
and fuzzy feeling, most soups contain carbohydrates in the form of vegetables,
beans, rice and pasta. The best soup to manage blood sugars would be a
broth-based soup loaded in vegetables and beans. Soy bean contain tryptophan
and B6, and would raise serotonin rapidly.
-
DRINK RED
TEA OR MATE BETWEEN MEALS
Red Tea or Rooibos tea from Africa is
a therapeutic tea loaded in nutrients and phyto-nutrients. Mate is also a
nutrient-dense tea, but with a more bitter flavor. Both teas contain
tryptophan and B6 and therefore, raise serotonin for a lighter mood.
-
MOVEMENT BOOSTS SEROTONIN!
Indulge in a brisk
walk
for a healthy dose of serotonin and
dopamine. Walking provides a wonderful
opportunity to think clearly about daily challenges ...as well as, to stop
thinking and just be! Both serotonin and dopamine are released while you walk.
Like serotonin, dopamine also helps you to relax, but more than anything else,
a dose of it will allow you to focus, intently. If you exercise long enough
you may release some endorphins for a euphoric feeling, to boot! That is why
after working out for at least 30 minutes, you feel happy, euphoric, yet very
clear-minded. Go on a hike, get on a bike, or do something you love that gets
you in motion using your major muscle groups, for at least 20-30 minutes.
Break it up into 10 minute workouts, in the beginning, if you must. You will
soon discover movement is the answer to many of your obstacles.
REMEMBER: When serotonin is low,
and you feel anxious, aggravated, moody or depressed. Instead of grabbing,
sweets, starches or alcohol, learn to cope with uncomfortable feelings with
non-caloric activities: squeeze in a daily dose of walking, ...better yet, do
it in the sunshine!
-
GET 15 MINUTES OF SUNSHINE, DAILY
Sunshine
stimulates serotonin production. Is it cold outside?
Sit
next to a window.
The Seventh Day Adventists live by rules that promote
health and spirituality. Obtaining a daily dose of sunshine is on their
checklist of things to do each day.
Of course,
overdoing it
is easy to do! If serotonin rises too much, you may just fall
asleep! That is why it is so easy to fall asleep
on the beach.
-
SCHEDULE JOY IN, EVERY DAY
Any activity or any person that brings you joy, actually raises serotonin!
This is how the mind can affect the body and how people can affect your life.
Watching a kind act, raises serotonin just as if you enacted the kindness your
Self. Take time to smell the
roses. Each day, do something you love. Feelings of love get serotonin
pumping.
Instead of escaping with food,
alcohol, drugs or whatever you use to relax ...escape, instead, with an immune
enhancing activity; focus on something that brings you joy. When you engage in
activities you love, or feel feelings of love, your immune system is becoming
stronger as you get a healthy dose of serotonin! So, share love with family,
with your pets and with people you
meet. Engage in activities that bring you joy. Remember: loving brings a
serotonin response. So, it is really true: all you need is love
...small doses, all day long!
Copyright © 2007 Helene Berk, M.Ed., R.D.
healthypeople.com / rxgroceryguide.com
Check out
my two new blogs:
Rx Grocery Guide
and
L.A.'s Health News Cafe
CONCLUSION: Try one
or more strategies... and
call me in the morning.
- 30 -
Copyright© 2007, Helene Berk, M.Ed., R.D.
For More Information Contact:
Tel:
323-938-6654
Email:
helene@healthypeople.com
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