Pretty much anything that comes from a box has tran-fat in it! Hostess Lemon Sugar Cookies Ingredients: Enriched Wheat Flour (containing Niacin, Iron, Thiamine Mononitrate, Riboflavin, Folic Acid)Partially Hydrogenated Vegetable Shortening (Soybean and/or Cottonseed Oils)Sugar, Artificial and Natural Flavor, Whole Eggs, Salt, Sodium Bicarbonate, Artificial Color (FD&C Yellow Lakes No. 5)
SEROTONIN: CONTROL CRAVINGS
Serotonin is connected with mood, drive, ambition, decision making and the ability to experience pleasure. Research in the journal of Science suggests that low levels of this brain chemical can cause psychological symptoms like depression, impulsivity, suspiciousness, shortsightedness or aggressiveness. Fortunately, increasing levels of serotonin quickly improves confidence, restores rationality and boosts feelings of happiness.
Serotonin is used mainly in your gut; 80% to 90% is found there, the rest is found in our brain. This is why what we eat is so important. Grabbing pre-packaged cookies filled with TRANS-FAT and Wheat will decrease this essential brain chemical...no wonder why 80% of the clients in my office are on anti-depressants! The typical American diet is FILLED with these terrible products.
Serotonin is one of the more well-studied neurotransmitters because it affects our personality in such a profound way. Inadequate amounts of serotonin in the brain can amount to debilitating conditions such as anxiety, depression and obsessive-compulsive mood disorders. Other symptoms include carbohydrate-cravings, PMS, eating disorders, allergies, arthritis, backache, constipation, diarrhea, headaches, migraines, insomnia, premature ejaculation, tinnitus, yawning, lack of pleasure, being a loner, OCD, perfectionism, rage, shyness, lack of concentration, and slow reactions. It is also important to note that serotonin drops tremendously during your menstrual cycles! And, some people may be born with inherently lower serotonin levels, which causes the neuroreceptors to become more sensitive. This in turn may result in higher highs and lower lows, and an increased vulnerability to depression, migraines and high carbohydrate cravings early in life.
Low serotonin levels cause the body to crave carbohydrates and sweets. Carbohydrates will increase insulin in our blood stream. Insulin will then reward us with an extreme feeling of gratification, which our brain is screaming for, but not for long. Soon after the carbohydrate binge, our serotonin will diminish and the cycle will continue. Eating these foods in an attempt to relieve the cravings leads to weight gain; which can also cause depression. So I discuss healthy ways to increase serotonin without sacrificing our waist line in my SECRETS to Controlling Your Weight Cravings and Mood.
Production of Serotonin
Tryptophan is a naturally-occurring substance that can be found in a variety of foods. This substance is a precursor to serotonin and can act as a mild sedative on the human body. It has been shown that levels of transmitters are sensitive to dietary intake. Foods high in tryptophan are sesame seeds, sunflower seeds, eggs, edamame, Parmesan cheese, cheddar cheese, pork chops, caribou, turkey, and whey protein. The commercially available alpha-lactalbumin, a whey protein and the primary protein in human breast milk, is high in tryptophan; as well as whey protein concentrate or isolate. A QUALITY, cold-filtered, hormone-free whey is what I am talking about!
To produce more serotonin, aim to get at least two daily servings of animal protein like poultry, eggs and shrimp per day. Each serving of these foods provides the body with about 300 mg of tryptophan, the amino acid needed to produce serotonin. Tryptophan is available as a prescription drug and a non-prescription supplement. The supplement dose used in clinical studies is 2 to 4 g daily. For best results, take 5-HTP supplement to increase serotonin before bed! (see supplement chapter in my BOOK). It converts tryptophan into serotonin during the sleep cycle. *Please note that you shouldn't take prescription anti-depressants with 5-HTP/Tryptophan. It is too hard on your liver.
Here is a list of the best food sources for tryptophan. The list is in descending order of how much you get from a typical portion.
• SLEEP (not food, but important)
• Wild game
• Pork
• Avocado
• Egg
• Duck
• Whey Protein
• Cottage Cheese/Ricotta
• Turkey
• Sausage
• Halibut
• Beef liver
• Chicken
• Sunflower, Sesame and Poppy Seeds
• Cinnamon
• Chocolate (unsweetened cocoa)
These are a lovely treat for afternoon tea that will increase serotonin!
1 TBS butter or coconut oil (melted)
1 oz cream cheese or coconut cream (softened)
1/4 cup almond flour
1/4 cup vanilla whey protein OR egg white protein
1 tsp poppy-seeds
1 TBS lemon oil
Heat a pizzelle skillet on high. In a medium bowl, mix all the ingredients until smooth. Place 1 TBS dough onto greased skillet, close tightly. Let sit for 1-3 minutes depending on skillet directions. Makes 14 crisps.
Nutritional COMPARISON (per 4 cookies):
Traditional Lemon poppyseed cookies = 170 calories, 21 carbs, 1 fiber
"Healthified" Cookies = 140 calories, 2 carbs, 0.5 fiber
For the WHOLE batch = 490 calories, 8 carbs, 3 fiber
Click HERE to find the Pizzelle maker I used.
