Most people I run into believe they have to eat gross food to lose weight or feel good about their bodies. They think they have to rewire their brains to crave plain steamed kale and broccoli, and train their taste buds to love pure spinach juice.
Although transitioning from a diet of daily cheeseburgers and fries to one abundant in vegetables, nourishing protein, satiating quality fats and beautiful whole grains may take some palette adjustment, too often I see people taking it too far, cramming their bodies into boxes to fit a certain image of “healthy.”
We see magazines with (probably fabricated) celebrity and model “meal plans,” leading us to believe that we also have to consume a diet of tiny, tasteless portions to reach our goals. The truth is, if you’re not enjoying your food, you’re not doing it right, because it’s not sustainable.
If the process isn’t enjoyable, you’re likely to break down, eat a ton of grocery store chocolate cake, and feel terrible. The best route to get a body you love and feel happy and balanced is increasing your production of serotonin by following a delicious, intuitive eating approach that’s sustainable, a little indulgent, and totally feasible in the long run.
Serotonin is the feel-good hormone that balances your mood, female cycle, skin, digestion, weight, and pretty much every other bodily function. If you’re carrying stubborn excess weight, especially around your middle, it’s likely that you’re producing too much of the stress hormone cortisol, and not enough of the good stuff – serotonin.
When serotonin is flowing, it’s much easier for you to make food choices that aren’t directly connected to your emotions. Meaning, if you get in a huge fight with your Mom, you won’t eat an entire pint of ice cream to balance your rage. When you produce enough serotonin on a regular basis, you become stable and self-compassionate enough to make conscious choices that fuel you. That might mean a bowl of ice cream when the mood strikes, but it won’t be a purely emotional choice.
To find your sweet spot you need to make space to cultivate and nurture healthy relationships, good sex, a fulfilling job, soothing spiritual practice, relaxed approach to food, and an energizing exercise routine. Yes, you can have it all, and no, it doesn’t have to mean you’re drained and exhausted at the end of the day from running around like superwoman.
When you’re producing serotonin by eating delicious food, having fun, and staying in creative, focused flow – whatever that means for you – you complete your tasks and activities with ease. They energize you, rather than weighing you down, allowing you to move to the next thing feeling light, expansive and inspired.
Here are a few of my favorite ways to increase serotonin production and feel happy and beautiful, inside and out:
- Find healthy foods you actually like.
Experiment. Try different types of food and preparation styles. If you always steam your vegetables and begrudgingly force them down, try sautéing them in extra virgin olive oil and sprinkling on some sea salt, black pepper and chopped fresh basil. When we eat foods that taste good and make us feel hot, it’s a serotonin party all day. - Add high-quality fats.
An awesome way to make any meal 100% better is by adding some delicious and super-satiating fat. Our bodies require healthy fat for all functions, especially the brain’s – it’s 60% fat, after all, and requires dietary fat to keep on keepin’ on. Eggs and toast become exponentially better when avocado is added, and a salad is not a salad without some slices of the creamy stuff. Chia seeds, nuts, olive oil and salmon are also great sources. - Add creaminess.
Have some plain quinoa on hand? Fresh greens? You could make a boring salad with only balsamic vinegar because you think it’s the healthiest thing in the world and will instantly make you look like a supermodel (it won’t), or you could add some amazing creamy cashew dressing, actually feel full and satisfied, and be 99% less likely to eat 10 cups of popcorn after your meal.The 1% is there in case you really want the popcorn – in that case, eat it. Your body will catch up with you – you probably won’t reach for that extra snack tomorrow, since you gave yourself that satisfaction when you first wanted it. You’re much more likely to eat moderately if you honor your body, rather than fighting, pushing and pulling, then eventually busting at the seams and eating everything. - Add texture.
Crunch is everything! My latest favorite is crumbled, sautéed crispy white bean cakes as “croutons” on a hearty salad. Recipe coming soon!Other options include chips or crackers on soup and crispy sweet potato skins mixed into your mash – the skin contains all the antioxidants, after all. Add toasted walnuts to oatmeal or chia pudding, and ground flaxseeds to smoothies for a satisfying chew. It’s all about the juxtapositions here! - Take your time.
When preparing food for yourself, really make sure you’re patient enough to let things cook properly. If your egg white is runny (pet peeve!) but you’re too rushed to care, or your vegetables are kinda raw when they should be nice and caramelized, you won’t get nearly as much satisfaction from that meal, and you’re more likely to rush through it, rather than savor it. This will cause you to eat more later on, since you never truly experienced and felt satisfaction from that meal. No satisfaction equals no serotonin!Cooking is very therapeutic, and should be a meditation. The activity in itself produces serotonin, before you’ve even eaten. If you’re strapped for time, choose a quick dish you’re super familiar with and know you love, and follow my easy tips above to punch it up without spending lots of time. If you’re on the go, make sure you have your favorite take out spots – and menu items – on lock. It will make your day!
To give you a jump-start on your new serotonin-centered approach, I put together a beautiful, creamy, crunchy salad this week. This works if you’re detoxing, or just like to eat really gorgeous, nourishing food that tastes amazing.
Raw Salad with Creamy Dressing
Ingredients
½ medium carrot
½ medium zucchini or 5 baby zucchini
½ medium yellow squash
¼ large English cucumber
½ cup baby arugula or spinach
½ cup finely sliced cabbage
½ small red onion
½ cup shelled edamame
2 T apple cider vinegar
½ avocado
¼ cup olive oil
2 T vegetable stock or more
1-2 T apple cider vinegar
1-2 t honey
2-3 sprigs fresh mint
1 t pure chili paste, or to taste
Sea salt, to taste
White pepper, to taste
1 sprig mint
2 T chopped, toasted, salted peanuts
Chili flakes, to taste
Method
Shave carrot, zucchini, yellow squash and cucumber with a mandolin. Watch your fingers! Thinly slice red onion and cabbage. Combine all with arugula or spinach and edamame in a large bowl. Sprinkle all vegetables with 2 T apple cider vinegar, toss, and allow to marinate for 15 minutes in the fridge – a quick pickle.
Dice avocado and add to blender along with olive oil, stock, apple cider vinegar, honey, chopped mint, chili paste, sea salt and white pepper. Blend on high, adding more oil or stock if necessary, until creamy consistency is reached. Taste and adjust seasoning to preference.
Pour 3-5 T dressing over salad and massage in. Allow to sit for a few more minutes in the fridge. Store remaining dressing in a sealed ball jar in the fridge.
Chiffonade mint and garnish, along with chopped peanuts and chili flakes.
Enjoy!
Photo: Jake Freeman