Diet Rehab: 28 Days to Finally Stop Craving the Foods That Make You Fat (27 page)

• Other people have it easier than me. Their lives are more together.

• I’m so fat. Everyone is thinner than I am.

• No one else has to think about every single bite—but I do, or I’ll gain a ton. What is
wrong
with me?

• My weight is so out of control. My job is probably in danger too. And I’ll never have a good relationship!

• Sweet—Berries and other fruits can give you a boost of sweetness that can ease your cravings for processed sugar. They produce a slow and steady boost of serotonin in your brain and won’t spike blood sugar the way candy or white starches will.

• Starchy—Switch up your starches. Brown rice, whole-grain cereals, and sprouted breads have a high satiety value, which, as we discussed in Chapter 10, means that you’ll feel fuller for longer and by eating less. These foods also give you a more prolonged serotonin boost than foods made with white flour. Check out my favorite quick-and-easy recipes in Appendix A for suggestions of meals made up entirely of serotonin boosters, or look at the booster snacks and swaps on pages 243 and 246.

• Stretch—Choose calming exercises like yoga, Pilates, and simple daily stretching to cue your body to make more serotonin. Deep breathing, relaxing baths, and taking some quiet time are also great options. You can even use your serotonin booster foods to create a soothing experience—sip some chamomile tea while reading in bed or make a Greek yogurt and fruit smoothie to enjoy after an afternoon stroll.

• Sleep—Did you know your body releases more ghrelin—the “hunger” hormone—when you don’t get your seven or eight hours every night? Lack of sleep also interferes with your body’s production of serotonin. A big mistake many of my patients make is falling asleep with the computer or television on. Their lights can actually disrupt your circadian rhythms, which promote healthy sleeping and eating patterns, so unplug the electronics and sleep your way to weight loss!

• Sun—The relaxing rays of warm sunshine can have a powerful serotonin-boosting effect. Twenty minutes of sunlight gives you a healthy boost of vitamin D, a booster that helps combat depression. Don’t overdo it, though. Twenty minutes a day of being outside is enough to feel the benefit.

• Soothing—The fragrance of lavender incense, the warmth of a crackling fire, and the peaceful calm of a walk can boost your serotonin levels, as can a relaxing massage, a long bath, or a comforting talk with a friend.

• Spiritual—Reconnecting to your life’s purpose and feeling your place in the universe can breed a sense of peace and security like nothing else. Let your longing for serotonin remind you that your spiritual side is hungry, too. Find your own relationship to prayer, secular meditation, time in nature, or volunteer activities that allow you to experience your deepest connection with our planet and our world.

• almond milk, unsweetened

• any nonfat or reduced-fat cheese

• fat-free cream cheese

• low-fat cottage cheese

• low-fat goat’s milk

• nonfat or low-fat kefir

• nonfat or low-fat sour cream

• plain low-fat Greek yogurt

• plain low-fat soy yogurt

• plain low-fat yogurt

• skim or 1% milk