The Serotonin Power Diet

Envisioning what a successful holiday looks like for you will help you actually make it happen. For example, for Thanksgiving, you might aim for: 1) eating only to the point of feeling 80% full, 2) learning something new about everyone you’re spending time with, and 3) planning a game or outdoor activity you’ll plan either for yourself or with others.

The key then is to tap into how you’ll feel as a result. For example: 1) respectful of my body by not overeating, 2) greater connection with others by being curious, 3) a sense of anticipatory excitement and fun in doing something I enjoy.
Taking a moment to plan is a small investment for a big payoff.

And don’t forget to build in down time as needed for self-restoration and gratitude.

Speaking of gratitude, we are so grateful to all of you for your involvement in The Serotonin Power Diet community and the inspiration your afford us. Here’s to a very happy Thanksgiving!

Judy & Nina

Good quality of sleep is supportive of weight loss as well as insulin sensitivity, daytime productivity, good mood. And how you sleep can also impact your longevity: It turns out that the regularity of your sleep is more important than how many hours at a time you sleep when it comes to reducing the risk of all-cause mortality according to a recent article published in Sleep 2023 Sep 21:zsad253 by Windred et al.

Bottom line: sticking to a set bedtime and wake up time can be good for your lifespan - and for your overall health as well.
And do aim for at least 7 hours a night! Zzzz...

https://pubmed.ncbi.nlm.nih.gov/37738616/

As fall approaches, it's a great time to clean out your kitchen. Unhealthy food products have a negative health impact and can not only prevent weight loss, but can also increase your risk for weight gain.

Take a look in your pantry, fridge, and freezer and read ingredient labels. Toss out as many items as you can part with that contain:

1. Added sugars (including dextrose, cane sugar, corn syrup, high fructose corn syrup, maltose, etc.) - sugars lurk in sauces, prepared meals, dressing, etc.
2. Added chemicals such as sodium nitrite, monosodium glutamate, trans fats & hydrogenated oil, artificial food coloring such as Red Dye No.3 and any other ingredient you don't recognize as an actual food.
3. Emulsifiers like lecithin, mono- and di-glyderides, polysorbates, carrageenan, xantham gum, guar gum, and other gums.

Support your health and weight loss goals with healthy food!

Blanching broccoli and other vegetables is a great way to lock in flavor, color, and crunchy texture. We encourage you to try this recipe either with broccoli or broccoli rabe - it's nutritious and delicious.

Enjoy!

The perfect after-dinner-clean-up kitchen is this: not because it's spotless, spacious, and high end...but because you are not in it nibbling and munching on leftovers and whatever snacks and treats you find in your cabinets.

One of my own struggles, and my clients often face, is that dinnertime sometimes morphs into eating while cleaning up and even after that.

It's only a problem, though, if you are trying to follow a plan of deciding ahead of time what you're going to eat, both in terms of amounts and the specific foods, for health or weight loss purposes.

My weight creeps up if and when I do this sort of mindless eating. The point is not to punish yourself with unrealistic limitations on your eating. The point is to enjoy what you're eating, enjoy the meal time, and when it's over, bring it to a close and move on to the next thing in your day.

For me, and most of my clients, getting out of the kitchen is key, whether to read or watch a movie, go for a walk, hang out with your kids, or practice guitar (which is what I've been doing lately,) or even leaving the clean up for another family member or for the next day.

Notice your after-dinner habits, check in with your long term goals, and see what works for you - without judgement or punishment.

And honor the end of dinnertime by planning something you're looking forward to doing after dinner - what is that for you? I'd love to hear!

Does making healthy, flavorful, easy salad dressing get any easier? You can whisk this together with fresh lemon juice, minced garlic or garlic powder, and fresh or dried parley for a tasty tahini dressing. Best thing: no mess given the squeeze bottle.

Or you can also just throw arugula, sliced cucumbers, cherry tomatoes, pre-sliced mushrooms, chopped purple onions, plus drained & rinsed chickpeas, leftover chicken, or drained tuna or other canned fish together in a big bowl, squeeze harissa tahini on top, and toss.

Voilà! Lunch is served :-)
Use 1 Tablespoon of tahini per serving: you can use up to a Tablespoon or one ounce of added fat on top of the meal guidelines per day.

If you can't find this or other flavored squeeze bottle tahini at your local market, it's available on amazon and other online vendors.

When thinking of which carb to make for dinner, think of root vegetables: they can help boost your serotonin and can also help you feel more grounded.

While fall brings new beginnings such as the start of the school year, it's also time of settling down from the bright days of summer so often filled with the excitement of friends, family, and travel.

Eating vegetables from the earth, as emphasized in Ayurvedic and other culinary traditions, can increase our connection to the ground that supports and nourishes us.

Think beyond white potatoes and try sweet potatoes (orange, white, and purple varieties if you can find them), turnips, parsnips, rutabaga, and celeriac. Asian and other ethnic markets sell additional root vegetables you can experiment with. All are packed with nutrients and flavor, and they offer a substantial component to meals.

Many supermarkets, fall farmers markets, and CSA boxes are filled with root vegetables and the good news is that they keep in the fridge or a cool spot in the house for weeks or months. Plus they're usually very inexpensive.

Try them roasted, sautéed, boiled, or in soups and stews.

Root vegetables can be an added comforting way to experience the fall in addition to other serotonin-boosting foods - enjoy!

This is a question we get often from clients and readers. The answer: it depends.

We'd love to hear what you think!

Food should be tasty enough that you will eat it - and not resent the fact that you're eating something you might not love.

Of course food brings pleasure to the taste buds and other mouth sensations including the sounds of chewing and textures. It's wonderful to enjoy those aspects.

Please remember the bigger picture pleasures of food that truly nourishes your body and supports your health and weight loss goals. Maybe think of it as delayed gratification if you're reluctantly eating chickpeas, kale and other leafy greens, and chicken or fish without processed sauces.

Embrace pleasures that include the company with whom you're eating, the visual and olfactory qualities, and the connection to the food production and preparation.

Food does not have to be purely functional or purely indulgent.

Eating is what you make it: aim for a balance between short term (taste) and long term (health and wellness) so that your diet is sustainable and gets you the big picture results you're aiming for.

Bon appetit!

What’s a good way to incorporate red cabbage into your diet? Perhaps best known as a topping for fish tacos, you can also pickle, roast, steam, or sauté it. Or include it in soups and stews.

A great way is to shred it with a hand held grater and incorporate it into stir-fries and in my salads: it adds vibrant color and substance to both.

Red cabbage is packed with vitamins & minerals. It has beneficial anti-inflammatory, anti-cancer, and immune properties. Plus it’s high in fiber which can help your digestion and keep you feeling full which, in addition to it being a low calorie food, can support weight loss.

As with other cruciferous vegetables, cooking cabbage can make it easier to digest. To keep the vibrant red-purple color when cooking, try adding a splash of apple cider vinegar.

I’d love to hear your favorite ways to enjoy red cabbage!

Are you drinking enough water these days? Fresh lemon or lime juice is refreshing and can make hydrating more enticing., If slicing and squeezing is unrealistic for you, bottled citrus juice is a great option. Santa Cruz lime juice is my “go to” but there are alternatives - aim for those with minimal additives.

Hydration is especially important for those of you living in cities with record high temperatures we’re hearing about in the news these days. And for all of us, adequate fluid intake is crucial for many reasons including:

- Weight management and exercise performance
- Ensuring proper function of all organ systems including joint, cardiovascular, and intestinal systems (and who doesn't want to be regular, right?)
- Cognition and mood

By the time you actually feel thirsty, your body may already be dehydrated so it’s important to drink preventatively. And yes, all fluids, including coffee and tea, count as hydration.

How much should you drink? The best indicator of adequate hydration is that your urine is somewhere between a light straw color and honey, according to the Cleveland Clinic.

Cheers! 🥤

Overeating due to change and stress, easy soups including those you puree, and the health benefits of resistance training are topics we address in this month's newsletter:

https://view.flodesk.com/emails/630e4147ad0833baef648a82

If you'd like to receive practical tips on how to be as successful as possible on the diet as well as how to care for yourself, body, relationships, surroundings, and the fun in your life, we invite you to sign up so you can stay in the loop. Either send us a message here or at hello @ serotoninpowerdiet.com with your preferred email address.

Here's to feeling and looking your best!

Have you discovered nutritional yeast to enhance your eating? "Nooch" as it is sometimes known is a high protein, nutrient-packed, fat free, inexpensive, umami-enchancing, versatile addition to salads, in homemade salad dressing, beans, grains, pasta, fish, poultry, meat, and soups including as a stew or soup thickener. Think of it for anything you would otherwise sprinkle parmesan cheese on as a flavor enhancement to add variety to your eating. Since you can use it a Tablespoon or 2 at a time, you don't need to take the protein quantities into account if you're using it with carb portions.

Nutritional yeast is inactivated yeast loaded with vitamins, including vitamin B-12 which is good news for vegetarians, and minerals plus it's a complete protein with all of the essential amino acids your body needs.

A fun way to try it out is to make a delicious, serotonin-boosting popcorn snack: put 2.5 Tablespoons of popcorn kernels in small brown bag, fold the top down a couple of times, and cook in the microwave for 2 or 3 minutes listening carefully to when the kernels start popping in intervals longer than 2 seconds, otherwise you risk burning the corn. Place kernels in a bowl and toss with 1 Tablespoons of nooch. For a savory snack, sprinkle with garlic powder, salt, and cumin, OR for a sweet touch, sprinkle with cocoa powder and cinnamon.

And do try it on some of your favorite foods - I'd love to hear some of your ideas and experience with it. Enjoy!

Are you looking for some new ideas for salad and other dishes you're preparing? Try incorporating some parsley inot your meals and snacks: it's nutritious, delicious, and really versatile as an herb and also as a snack or a main feature in salads, stews, and meats & fish.

Parsley, native to the Mediterranean, can be curly or flat, and some varieties have strong roots that can be eaten like carrots. All forms have antioxidants that can prevent cell damage, flavonoids that may reduce the risk of cardiovascular disease, and healthy vitamins.

Fresh parsley is also sometimes used to freshen one’s breath by chewing on the leaves. I love the taste and am partial to the flat leaf varieties.

Here’s a simple way to try it in this Middle Eastern style chopped salad: finely chop a bunch of parsley and combine with 2 cups of diced cherry tomatoes, chopped Persian cucumbers, finely chopped purple onion, fresh-squeezed lemon juice from half a lemon, 1 Tablespoon of olive oil, 1 teaspoon of maple syrup, a dash of cumin and cayenne pepper, and salt and pepper to taste - it’s delicious enjoyed with pita or plain naan layered with a thin spread of hummus or babaganoush for a snack or lunch feature. Or enjoy the salad on top of grilled flank steak or other lean beef, grilled chicken, or roasted fish or canned fish for a delicious lunch.

To enhance the mood, maybe turn on some Greek or Middle Eastern music… or some Simon & Garfunkel: parsley, sage, rosemary, and thyme 🎵

Enjoy!

Self love…we hear and talk about this, but what does it actually mean? Do we make sure to celebrate and acknowledged how amazing we are, be compassionate with ourselves when we’re struggling, say no to what doesn’t serve, and allow ourselves pleasures like massages, following a diet that supports your goals, and weekends away with friends?

Sure, all of the above can represent self love and living in harmony with who you are and what you want.

But what about going a step further and actually telling yourself “I love you?" I know, my teenagers would roll their eyes at this… but truly, it seems more common to love others unconditionally than it is to love ourselves that way. Why? Perhaps because deep down we all question whether we are worthy and lovable.

You get to decide how you want to be in relationship with yourself. And I mean all of yourself, not just the parts you think are worthy. In fact, try eliminating any qualitative framework such as having parts of you you either like or don’t like, what’s worthy and what’s not, what’s good or bad about you, etc. You’re just you, and you’re a whole package on the same journey in life that we all are.

So, even if it feels awkward, the next time you see yourself in the mirror, tell yourself, “I love you.” Try it. No song and dance or apologies or heroic acts required! Trust me, the feelings of self love will grow.

Remember, love is a verb and it’s a skill we all have.

❤️

Liven up your breakfast with this yummy, easy-to-make, nutritious overnight oat bran. It's a complete breakfast in one bowl, and packed with fiber that can make you feel satisfied until your next snack or meal. Let us know how you like it, and please share any recipes that are working for you on the diet.

https://serotoninpowerdiet.com/blueberry-coconut-ginger-overnight-oat-bran%ef%bf%bc/

When it comes to your fitness goals, are you being kind to yourself? It’s not so much about the virtues and promises of your plans. It’s about noticing if your plans come from a place of punishment or kindness.

For example, I usually wake up early enough to do pilates or yoga at home before diving into my workday. I love starting the day that way. However, I rarely set my alarm clock to exercise because if my body needs the sleep in the morning, I prioritize sleep. Especially since I don't always get to sleep as early as I would like. And I’m motivated enough to exercise later in the day, even for 20 minutes which sometimes is all I do in a day.

On the other hand, exercising at a set time in the morning may represent your commitment to yourself and your goals resulting in pride and following through on other goals like eating healthy and doing your job well. If so, that's awesome - set an alarm if needed and do the morning exercise

There’s no formula that works for everyone. And setting up an exercise routine that feels punishing will likely not get you to your goals faster, and even when you do reach your goal by forcing it, it will likely be unsustainable.

Give yourself time. Notice how you’re feeling about yourself in the process. Notice the effects of the exercise on your body and if you don’t like the results, make adjustments. Keep trying different things and know that you will find what works when you stick with it.

And most importantly, stick by yourself and have your own back. Reaching your goals by being kind to yourself will be more successful on many levels.

Achieving a goal, like being at a certain weight or following your menu plan, can feel euphoric, especially when you’ve overcome challenging obstacles. Why, then do we expect the success to be pain-free?
While the path to success is always on my mind with clients, it has really hit home because in the past 2 weeks, 2 out of my 3 children received letters of acceptance to their dream colleges to attend as transfer students this fall. Let me tell you, the road was not easy! They had to perform well in their current school, do thorough research about the colleges, write a lot of essays, and sometimes miss out on social activities and sleep.
But it was the emotions that were the most challenging - such as doubt, overwhelm, and uncertainty, just to name a few. We often can’t know which emotions are going to come up, and we can’t really control the emotions that come up anyway. We just have to know they’ll arise and that it’s important to be compassionate with ourselves no matter what we’re feeling.
I’m beyond thrilled for both of them for the outcome. And I’m also beyond proud of them for keeping their eyes on what they wanted, sticking with the process, and digging deep. There is no question, the prize seems all the more sweet given the path that brought them there.
Think about this for your goals. It’s OK if it’s hard. Be kind to yourself at every stage. And absolutely celebrate every win along the way.
Be proud of yourself for your efforts and all you are achieving. And remember, the outcome does not define your self worth. You are already worthy. Keep showing up for yourself and you will be exactly where you need to be.

Do you have a hobby? Many of us do things like work out, walk with friends, get creative in the kitchen, play games with our kids, travel with loved ones, or belong to a book group. Take a moment to notice: are you actually engaged with intention in these activities, or does if feel like you’re going through the motions?

After a period of months where my high school and college-aged children had some high needs plus I did a ton of travel, I’m settling down and asking myself, what would be fun for me to do now that I have more time?

I’ve recently been hearing about hobbies my friends are doing among which are flute lessons, group fitness boot camp, an online group painting class, and surfing. It’s odd for me not to be currently involved in a hobby since I’ve taken classes or independently pursued sculpture, cooking, skating, guitar and playing in a band, singing, rowing, drawing, meditation, French and other languages, barre, home decoration, art acquisition, literature, film studies, and gardening.

Hobbies are not only fun: they also improve mental and physical wellbeing including reduced stress, improved mental health, and increased social connection.

Although I do not have an article reference for this, I am convinced hobbies can help you lose weight since they can help motivate you to take better care of yourself.

You might think you don’t have time, you’re not creative enough, you’re too out of shape, you don’t know what to pursue, it’s too expensive, or some other limiting thought. Please, let those thoughts go! Keep it light and remind yourself the point is to have fun. Keep it simple and don't overthink it.

To get started, you can go back to what you have enjoyed in the past, find something that has a low barrier to entry what’s convenient, or try something new.

I went back and found this photo of me from 2013 when I was playing in a band. It was a blast. I’m thinking about taking guitar lessons again, and maybe even learning vocal harmony so I can sing songs with others. Seems ambitious, and intimidating, especially the singing part! But it could also potentially be really fun and gratifying. I'll only know if I try, right?

What sounds fun for you? I’d love to hear. Go for it!

- Nina

If you're feeling stuck about what to eat, remember to keep it simple. You can make whole meals out of 3 or 4 ingredients! Plain-cooked chicken, salmon, or lean beef on a bed of massaged kale or arugula with olive oil vinaigrette for lunch, and a simple soup of vegetables cooked in broth then pureed along with a piece of whole grain bread make for easy and delicious options.

Take advantage of the gorgeous produce available at farmers markets if you can, but your favorite local markets have all you need - including frozen vegetables if that makes things easier for you.

Suggestion: try to spend more time eating mindfully and less time in confusion about what to eat by keeping it simple.

You can check out our menu plans, simple recipes, and quick kitchen tip suggestions in our book.

Do you have mixed feelings about summer? Excitement along with anxiety? Enthusiasm along with overwhelm? Clarity along with confusion? If so, you’re not alone!

Summer is just around the corner and, with the warmer weather, longer days, and increased events and gatherings, for most people the season is met with open arms.

But what about those who don’t have the fun plans in place that “everyone else” has? Parents who are in charge of crafting summer activities and childcare for their children, never mind planning time for themselves? Or single parents without a partner who long for built-in family time, perceived to be more easily shared by “intact” families and married couples? Dieters who worry that they'll feel deprived food-wise at every social gathering and family event?

Summer can raise anxiety and depression when we compare how things “should” be vs. how they are and can be.

The question to ask yourself is, what would make my summer a success?

Think back to last summer, or any recent summer you enjoyed: what stands out? For most of us, it’s a canvas of generally above-average background experiences punctuated by a few highlights and perhaps some challenges.

Most excellent summers are not a series of stand-out instagram-worthy moments, and sometimes the best experiences are those that were unplanned or unexpected: give yourself time and opportunities to go with the flow which is one of the gifts of summer for most of us. You certainly don’t need to knock yourself out now mapping it all out!

So, what would make the summer a success for you looking back on it this fall?

Start by picking one thing: is it a trip, seeing relatives, learning to sail, hiking, following your eating and exercise plan, putting in time on your deck chair reading books you’ve been wanting to read, or even planning ahead of time for the ice cream, fried fish dinner, or BBQ you want to enjoy?

By planning for that one thing, guess what? Your summer can be a success no matter what else is going on. And looking forward to something and looking back on having experienced it is what ultimately leads to most of our satisfaction in life: give yourself that opportunity.

Yes, being in touch with emotions like loneliness, worry, envy, etc. can signal to you to be in touch with yourself and to have your own back on your needs. And it’s OK if you have these difficult emotions - you can still create experiences you want even if it’s in a different form than you think they “should” be.

My suggestion: let go of trying to “do it all” or to comparing your situation to others. Neither is going to help you embrace and plan for what will be meaningful for you.

It’s your summer to create: start with one thing at a time and build from there. Then get ready to enjoy it!

You don’t have to apologize or offer complicated explanations when it comes to your eating choices.

Yesterday a client told me she doesn’t want to hurt a host’s feelings by turning down an offer to eat what is being served. I get it. It can be awkward to explain you’re following a certain eating plan. Maybe showing someone that you enjoy their gift is your way of expressing gratitude. Or you might be frustrated thinking your diet is too restrictive.

Should you not socialize when food is involved? Should you pretend to eat or make excuses that you’re full? Should you throw in the towel and resume your diet tomorrow?
Here’s a tip: decide on one thing that matters to you. Is it the social connection? If so, make a point to bond over something other than food.

Is it honoring yourself and your health goals? If so, remind yourself wellbeing is your priority.

Is it appreciating your hosts generosity? There are many ways to express gratitude, and it’s not your job to make the host feel a certain way (it’s not possible to do that anyway…) Plus, it’s not exactly welcoming to feel that the host is dictating exactly what the guests should do - or eat!

Of course you’d like to partake in sharing food with others, and of course you appreciate the efforts of your host! That’s not the issue. The issue is honoring yourself while honoring the host and the occasion.

You can explain to your host ahead of time that you’re following a specific eating plan for your health, offer to bring something you’d like to eat, or simply say “no thank you” in a respectful and gracious way. None of it has to be a big deal. No explanations or apologies required.

It’s your body and your life. Be the first to model what support for yourself looks like. Those who care about you - and what matters to you - will follow.

Food as Medicine for Your Brain: we’ve been looking at using your diet to affect the health of your brain - including boosting brain serotonin! We covered protein, fats, fiber, and carbs. Today’s topic is what NOT to eat to support brain health.

What you don’t eat can be as important as what you do eat. While simple sugars can certainly give you an amazing appetite-controlling and mood-lifting boost, they do not support overall brain health so it’s important to also include wholesome carbs in your diet. You may want to limit simple sugars to snacks. Then at mealtimes, choose whole wheat pasta and bread, sweet potatoes, quinoa, brown rice, and other whole grains. Processed and refined foods, salt, and alcohol can also have a negative impact on brain health.

Try to avoid characterizing these foods as “bad.” Judging food in this way can lead to judgment about yourself when you eat them. Your diet is not a reflection of your self worth! Wherever you are on your eating journey, it’s OK.

To feel your best mentally and in general, limit or reduce processed foods, salt and MSG, sugar and high-fructose corn syrup, fruit juice, unpronounceable and unrecognizable ingredients, cured meats and sausages especially those with nitrites, and alcohol.

Feel free to reach out if you’d like to discuss how to further optimize your diet for ultimate brain health or to support your weight loss journey. Here’s to a healthy you!

Food as Medicine for Your Brain: we’re looking at using your diet to affect the health of your brain - including boosting brain serotonin! Earlier this week we addressed protein, unsaturated fats, and fiber. Today’s focus is carbs and curbing cravings, something you're all probably experts on by now :)

A desire to eat, AKA cravings or appetite, can be for sensual pleasure, based on habit, or an attempt to escape difficult emotions. The issue is that cravings, unlike hunger which is a physiological need for energy and nutrients, can make us feel powerless and lead us to eat unwanted foods or unwanted quantities.

As you know from following the program and experiencing this firsthand, one way to minimize cravings is to eat foods that increase brain serotonin, the "feel good” neurotransmitter that also has a role in controlling appetite. They key is eating the right type of carbs at the right time in the right quantities.

A late afternoon snack of whole grain crackers with optional raw snap peas and radishes if you want more crunch, and for dinner try noodles with broccoli. And make sure you're getting enough protein in the first half of the day when you need more mental focus rather than relief from cravings and stress.

Feel free to reach out if you’d like to discuss how to further optimize your diet for ultimate brain health!

Food as Medicine for Your Brain: this week we're looking at using your diet to affect your brain health - including boosting brain serotonin! Today's focus is unsaturated fats.

Mental alertness and cognitive capacity are affected by the type of fat we eat. Meals high in saturated fat, like Thanksgiving with buttery potatoes and desserts, can be associated with mental fatigue after eating.

On the other hand, meals containing unsaturated fat are much less likely to cause daytime sleepiness after eating.

So, what should you eat if you’d like to get things done after lunch? Avocado and tofu lettuce wraps, hummus with veggies, grilled salmon and asparagus, drained mackerel from a can mixed with arugula, chicken with mixed greens and chopped nuts, and salads topped with dressing made with olive or nut oils.

Feel free to reach out if you’d like to discuss how to optimize your diet for ultimate brain health!

Food as Medicine for Your Brain: this week we're going to look at using your diet to affect your brain health - including boosting brain serotonin! Today's focus is protein.

Protein intake increases mental alertness for several hours after eating. This is because dietary protein increases levels of the brain neurotransmitters norepinephrine and dopamine which can make it easier to concentrate. A lack of dietary protein can be associated with decreased mental function.

Hence the importance of eating protein at breakfast and lunch, or brunch, for ultimate daytime productivity. Protein powder in a breakfast smoothie and beans or grilled chicken included in your lunch are definitely smart choices!

We'd love to hear how eating protein makes you feel mentally.
And let us know your favorite protein-focused meals!

https://www.frontiersin.org/articles/10.3389/fnut.2020.00023/full #:~:text=Nutritional%20epidemiology%20shows%20that%20insufficient,risk%20of%20mild%20cognitive%20impairment.