The Serotonin Power Diet explains how the easiest way to lose weight is to use your brain.
Serotonin is the body’s “feel good” brain chemical. It increases feelings of well-being and calm–and it also turns off the appetite. Eating your favorite starchy and sweet snacks, in carefully calculated amounts and at specific times, causes your body to increase its natural serotonin production, turning off your appetite. The result? Easy and painless weight loss.
Great recipes from the serotonin power diet
Shrimp and Fennel Stir-Fry
This dish also tastes good cold. If you don’t like fennel, substitute white mushrooms.
2 teaspoons olive oil
2 cups fennel bulb, cut into ¼” slices
1 teaspoon ground black pepper
2 cloves garlic, minced
1 teaspoon crushed red pepper or hot sauce
Large shrimp, uncooked, peeled and deveined
Women: 4 ounces/Men: 7 ounces
2 tablespoons lime juice
Heat the oil in a large nonstick skillet over medium heat.
Add the fennel, pepper, and garlic and cook for 5 minutes or until the fennel is tender but not mushy.
Add the red pepper and shrimp. Cook 4 to 5 minutes, stirring occasionally, until the shrimp are pink.
Add the lime juice and serve.
Makes 1 serving
Per serving (women): 296 calories, 29 g protein, 21 g carbohydrates, 12 g total fat, 7 g dietary fiber, 515 mg sodium
Per serving (men): 389 calories, 47 g protein, 21 g carbohydrates, 14 g total fat, 7 g dietary fiber, 645 mg sodium
Fast Creamy Broccoli Rice
Two kinds of cheese give this recipe a savory taste.
2 tablespoons low-sodium chicken broth or water
1 package (10 ounces) frozen broccoli spears
Instant rice, white or brown, cooked according to package directions
Women: 1½ cups/Men: 2 cups
2 slices fat-free American or Swiss cheese singles
1 tablespoon Parmesan cheese
Ground white pepper
In a large skillet over medium-high heat, heat the chicken broth and broccoli spears until the broccoli is thawed. Add the rice and stir to mix. Top the rice with American or Swiss and Parmesan cheeses and heat, stirring occasionally, until the cheese is melted. Season with pepper to taste.
Makes 1 serving
Per serving (women): 430 calories, 32 g protein, 71 g carbohydrates, 2 g total fat, 10 g dietary fiber, 562 mg sodium
Per serving (men): 512 calories, 34 g protein, 90 g carbohydrates, 3 g total fat, 10 g dietary fiber, 565 mg sodium
Pasta Shells with Smoked Salmon
This recipe creates a sophisticated dish worthy of guests.
Small pasta shells or orecchiette (ear-shaped pasta), cooked according to package directions
Women: 1½ cups/Men: 2 cups
½ tablespoon butter
1 cup thinly sliced Savoy or green cabbage
¼ cup water or chicken or vegetable broth
½ cup frozen peas
Chopped smoked salmon (for lower sodium, use cooked salmon)
Women: 2 ounces/Men: 4 ounces
2 tablespoons fat-free sour cream
Salt (optional)
Ground black pepper
½ cup snipped fresh dill
Put the cooked pasta in a large bowl.
Heat the butter in a nonstick skillet over medium heat. Add the cabbage and sauté until soft, about 6 minutes. Add water or broth and bring to a simmer. Turn off the heat and add the peas. Stir the mixture into the pasta.
Add the smoked salmon and sour cream, then salt (if desired) and pepper to taste. Sprinkle with dill just before serving.
Makes 1 serving
With smoked salmon
Per serving (women): 456 calories, 25 g protein, 68 g carbohydrates, 10 g total fat, 10 g dietary fiber, 1,275 mg sodium
Per serving (men): 604 calories, 38 g protein, 84 g carbohydrates, 13 g total fat, 8 g dietary fiber, 2,409 mg sodium
With fresh salmon
Per serving (women): 491 calories, 28 g protein, 68 g carbohydrates, 12 g total fat, 8 g dietary fiber, 170 mg sodium
Per serving (men): 672 calories, 44 g protein, 84 g carbohydrates, 17 g total fat, 8 g dietary fiber, 200 mg sodium
Curried Thai Sweet Potato and Chicken Soup
Look for fat-free coconut milk and curry powder in the ethnic-foods section of your supermarket. Cilantro can be found in the herbs section of the produce department.
Sweet potatoes, peeled and cut into ½” chunks
Women: 8 ounces/Men: 12 ounces
2 cups low-sodium chicken or vegetable broth
1 teaspoon canola or vegetable oil
½ medium onion, chopped
1 1″ piece fresh ginger, peeled and minced (optional)
2 teaspoons Thai curry powder
4 tablespoons canned fat-free unsweetened coconut milk
2 tablespoons lemon juice
Cooked chicken breast, shredded
Women: 2 ounces/Men: 4 ounces
Ground black pepper
1 sprig fresh cilantro or 1 teaspoon dried coriander
In a large soup pot over medium heat, simmer the sweet potatoes in the broth for 15 minutes until tender.
Heat the oil in a skillet over low-medium heat and sauté the onion and ginger (if desired) until soft, about 4 minutes. Stir in the curry powder.
Add the curry-onion mixture to the sweet potatoes and broth in the soup pot.
Add the coconut milk, lemon juice, and chicken and heat until the soup is just about to boil, approximately 2 minutes.
Season with pepper to taste.
Pour the soup into a bowl and garnish with cilantro.
Note: Do not use canned sweet potatoes in syrup. To save time, try frozen skinned sweet potatoes instead.
Serve with steamed spinach.
Makes 1 serving
Per serving (women): 435 calories, 20 g protein, 76 g carbohydrates, 6 g total fat, 10 g dietary fiber, 259 mg sodium
Per serving (men): 699 calories, 52 g protein, 104 g carbohydrates, 8 g total fat, 14 g dietary fiber, 370 mg sodium
Casablanca Onions
This dish is so tasty you will want to make extra.
Cooking spray
1 teaspoon olive oil
2 sweet or Vidalia onions, thickly sliced
½ teaspoon coriander
¼ teaspoon cumin
¼ teaspoon cinnamon
4 ounces jarred tomato sauce (optional: low-sodium variety)
¼ cup low-sodium vegetable or chicken broth
1 tablespoon raisins or dried currants
1 bay leaf
½ teaspoon brown sugar
Ground black pepper
Coat a skillet with cooking spray and heat over low-medium heat. Add the olive oil and onions and sauté until soft, about 8 minutes. Remove the onions from the skillet. Add the coriander, cumin, and cinnamon to the skillet and sauté for 1 minute.
Return the onions to the skillet; add the tomato sauce, broth, raisins or currants, and bay leaf; and cook for 30 minutes or until the sauce is thick and the onions are very tender.
Remove from heat and remove the bay leaf.
Stir in the sugar and season with pepper to taste.
Makes 1 serving
Per serving: 108 calories, 3 g protein, 20 g carbohydrates, 2 g total fat, 4 g dietary fiber, 18 mg sodium
Reprinted from: The Serotonin Power Diet: Use Your Brain’s Natural Chemistry to Cut Cravings, Curb Emotional Overeating, and Lose Weight by Judith J. Wurtman and Nina Frusztajer Marquis © 2006 Judith J. Wurtman and Nina Frusztajer Marquis. Permission granted by Rodale, Inc., Emmaus, PA 18098. Available wherever books are sold or directly from the publisher by calling at (800) 848-4735.
About the Author
Judith J. Wurtman, PhD, has been recognized worldwide for decades of pioneering research into the relationship of food, mood, brain, and appetite. Dr. Wurtman received her PhD in cell biology from MIT and took additional training as an NIH Postdoctoral Fellow in nutrition/obesity. The author of five books for the general public, she has written more than 40 peer-reviewed articles for professional publications.