Monday, April 11, 2011

Weight Loss Success Foods That Boost Your Spirits

In your effort to have weight loss success have you gone on a diet, only to feel like one of the Dwarves…maybe Dopey, but definitely a little Grumpy?

You are not alone!

Between feeling deprived and actually BEING deprived of certain nutrients, it is common that we get grumpy, or sad, or a myriad of other emotions.

Can anything be done about it?

Of course! Refusing to diet is part of the solution—because going on a diet we will feel deprived. Maybe not the first couple days or maybe even weeks, but at some point we just are feeling like we are getting the foods we want.

But declaring “I refuse to diet” does not mean that we don’t want to lose weight successfully. It just means that we make smart choices about our food intake and moving our bodies. These choices include honoring our feelings and getting the nutritional support needed to help keep our emotions balanced.

Foods to Choose to Improve your Mood:

Healthy Fats: especially the Omega 3 fatty-acids which include things like flaxseed; fish: salmon, trout, mackerel, tuna; nuts, especially walnuts. These fats also help our body lose weight and help us to feel more satisfied, so be sure to include some healthy fat in your menu plan.

Vitamin B6 and C: These two are both critical for our bodies to produce serotonin, the “feel good” hormone. B6 is found in a variety of foods like red bell peppers (a personal favorite), spinach and nuts. Vitamin C of course is found in citrus but also in cantaloupe, strawberries, broccoli and those red bell peppers I love!

Vitamin B12: B12 is believed to combat both fatigue and depression. B12 is only found in animal products. You can get ample B12 by eating low fat dairy products but if you are vegan you will definitely need to take a supplement.

Vitamin D: depression is often a symptom of not enough Vitamin D. Most of us can get enough by getting out in the sun about 20 minutes (more or less depending on your coloring) a day without sunscreen.

Carbohydrates: carbs have gotten a bad rap in the weight loss world, many people think we need to cut them out completely, but if we do that we lose out on a lot of really good nutrition. And carbs really are the fastest way to fuel your brain and create serotonin. The problem is we generally grab SIMPLE carbs which just cause a rapid spike in our blood sugar which is followed by a big crash. We just can’t successfully lose weight if we are on that simple carb blood sugar roller coaster. Instead choose complex carbohydrates like whole grains.

Weight Loss Tip: to get the benefit of the carb and keep it working for you longer, always eat a small amount of protein with your carbs. My friend Dr. Linda has told me even a few almonds will do the trick!

1 comment:

healthy foods said...

Thank you for this tip. I will try to follow this to reduce my weight.