Seratonin: Brain Chemical Responsible for Satiety

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Seratonin: Brain Chemical Responsible for Satiety

 

http://www.mothernature.com/Library/bookshelf/Books/41/90.cfm

 

 

I've always liked this letter:

 

" Please, please, please!!! I know how busy you must be, Dr. Duke,

but I hope I'm not being too presumptuous asking for the recipe for

those Lean Mean Bran Muffins that you mentioned in USA Today. Oh, do

I need to activate my serotonin!!

 

" I never had a weight problem until ten years ago, when old age

caught up with me. Please find it in your generous heart to honor my

request, and help me shed those 25 unwanted pounds. Thank you for

sharing your expertise (kiss, kiss, kiss!!!). "

 

That's what happens when you lay a little biochemistry on the

national press. A few years back, a USA Today reporter interviewed

me about natural secrets of weight control. For the most part, there

are no secrets: Just eat a low-fat diet heavy on fruits, vegetables,

herbs and whole grains and get plenty of exercise.

 

But you know the media--always looking for something new. So I

mentioned to the reporter that serotonin is the brain chemical

responsible for the feeling of satiety, and that pumping up one's

serotonin might help people shut the refrigerator.

 

A key ingredient in serotonin is the amino acid tryptophan. Perhaps

you've heard that tryptophan is a sedative. A few years back there

was a big market for tryptophan supplements. Then some people got

sick after taking supplements from a contaminated batch, and the

Food and Drug Administration (FDA) overreacted by banning it from

health food stores. But the FDA can't ban the tryptophan in food.

 

That's where my Lean Mean Bran Muffins come in. (The recipe is on

page 344.) They provide plenty of tryptophan to support serotonin

synthesis in the brain, which helps you get the message that you're

full.

 

Green Pharmacy for Overweight

 

If muffins don't move you, you might try the herbs that may help

people control their weight.

 

Plantain or psyllium (Plantago, various species). Plantain is a

leafy plant, and psyllium is the seed of the plant. In one Italian

study, scientists gave women who were seriously obese--at least 60

percent over their recommended weight--three grams of plantain in

water 30 minutes before meals. The plantain group lost more weight

than a similar group of women who simply cut back on their diet.

 

Russian researchers have found that the weight-loss effect of

plantain and psyllium is related to the spongy fiber (mucilage) in

the seeds and to specific chemicals (polyphenols) in the leaves.

 

It may not be practical to make a plantain-in-water mixture, but

getting psyllium is no problem at all, since Metamucil and similar

products contain psyllium. Just mix a teaspoonful with juice or

water and have it before each meal. You should watch how you react

to this herb if you have allergies, however. If allergic symptoms

develop after you take it once, don't use it again.

 

Red pepper (Capsicum, various species) and other hot spices. In one

experiment, researchers at Oxford Polytechnic Institute in England

measured the metabolic rates of people on a standardized diet, then

added a teaspoon of red-pepper sauce and a teaspoon of mustard to

every meal. The study showed that the hot herbs raised metabolic

rates by as much as 25 percent.

 

If you're trying to lose weight, you get another benefit from eating

spicy foods. The hot spice stimulates thirst, so you drink more

liquids. If you fill up on water instead of food, you'll obviously

take in fewer calories and gain less weight.

 

So hot, spicy foods just might help you keep your weight down. One

caveat, though: Many people use hot spices in barbecue sauce on high-

fat foods such as spareribs, hot dogs and sausages. If you have a

yen for barbecue sauce, skip the fat with my Hot Doggone. To a hot

dog bun, add coleslaw, barbecue sauce, mustard and onions. I know it

sounds weird, but this concoction is surprisingly satisfying. (It's

best to leave out the hot dog, but if you must have one, make it

vegetarian.)

 

Chickweed (Stellaria media). This herb has quite a folk reputation

as a slimmer. Try adding some to your diet and see what happens.

 

Some people eat it raw in salads, and some steam it and eat it like

a vegetable. Personally, I prefer to disguise it by including it

with other greens. If you want to try my Weed Feed mixture of

slimming, edible weeds, mix chickweed, dandelion, evening primrose,

stinging nettle (cooked and cooled), plantain and purslane. You can

eat this mixture of fresh herbs in a salad. You can also cook all of

the greens and perhaps spice them up with slimming hot sauce.

 

Evening primrose (Oenothera biennis). If you'd rather not grind

evening primrose seeds into flour as I suggest in my Lean Mean Bran

Muffin recipe, try taking a half-teaspoon of evening primrose oil

three times a day. The oil contains some tryptophan, but not as much

as the flour.

 

Pineapple (Ananas comosus). When I was in Costa Rica, staying at the

Monte Verde Lodge and enjoying the beauty and comfort of the Monte

Verde cloud forest, the owner of the lodge told me that he had lost

100 pounds on a pineapple regimen. He ate one whole fresh pineapple

per day.

 

Although his story might sound apocryphal, there's more to a

pineapple diet than you might think. Pineapple contains an enzyme

called bromelain, which helps digest both proteins and fats.

 

Walnut (Juglans, various species). You might think that nuts, which

are high in fat, should be avoided by anyone who is trying to lose

weight. But a study of more than 25,000 Seventh-Day Adventists

showed that those who ate the most nuts were the least obese.

Walnuts are our richest dietary source of serotonin, which, as

mentioned earlier, helps make us feel full. Possibly the nuts

produced feelings of satiety.

 

It is important to understand, however, that Seventh-Day Adventists

are vegetarians who live a much healthier lifestyle than the typical

American. It's not clear that nuts would help you control your

weight if you're an omnivore eating both meat and vegetables. But

you might experiment to see if eating a handful of walnuts helps you

control food cravings.

 

Lean Mean Bran Muffins

 

After USA Today mentioned my Lean Mean Bran Muffin recipe, I got

dozens of letters asking for it. Little did the letter writers know

that I never make my concoctions--muffins, teas, soups, salads--the

same way twice. I just use a handful of this and a pinch of that,

depending on my mood and what I have on hand. But I know that most

people prefer specific recipes, so I had my good friend,

nutritionist Leigh Broadhurst, Ph.D., put this one together just for

this book.

 

This recipe requires that you have access to evening primrose

plants. Before starting the recipe, collect some evening primrose

seeds. Store them in the refrigerator and just before making the

muffins, grind them in a spice mill or an electric coffee grinder.

 

2 ounces organic bran flakes

 

1/4 cup walnut pieces, sunflower seeds, or both

 

1/4 cup raisins or dried cherries

 

2 tablespoons evening primrose seeds, ground

 

1 cup (4.5 ounces) organic whole grain flour

 

2/3 cup (2 ounces) organic old-fashioned rolled oats

 

1/2 cup (2.5 ounces) stone-ground organic cornmeal

 

1/2 cup raw honey

 

1­1 1/2 teaspoons cinnamon, apple pie spice or pumpkin pie spice

(optional)

 

2 teaspoons aluminum-free baking powder

 

3/4 teaspoon baking soda

 

1/2 teaspoon sea salt

 

1 apple or pear, chopped

 

1 cup low-fat or nonfat organic buttermilk

 

1 large organic egg

 

3 tablespoons cold-pressed unrefined sesame oil

 

Sesame seeds

 

Preheat the oven to 475°. Place the rack in the center of the oven.

 

Line a 12-cup muffin pan with paper muffin cups. (For best results,

do not use a nonstick pan without paper liners.)

 

With your hands, crush the bran flakes into uniform small pieces,

but not crumbs. In a small bowl, mix the bran flakes with the

walnuts and/or sunflower seeds, raisins or cherries and evening

primrose seeds. Set aside.

 

In a large bowl, stir together the flour, oats, cornmeal, sugar,

baking powder, cinnamon or pie spice (if using), baking powder,

baking soda and salt. Add the bran flake mixture and stir together.

 

Place the apples or pears, buttermilk, egg and oil in a food

processor or blender and process until the fruit is coarsely pureed.

Fold the fruit mixture into the flour mixture, stirring gently to

combine.

 

Fill the muffin cups to the top and sprinkle the tops with the

sesame seeds (if using). Place the pan in the center of the oven and

immediately reduce the temperature to 375°. Bake for 20 to 25

minutes, or until the muffins are lightly browned and firm to the

touch.

 

Let cool in the pan for a few minutes, then remove the muffins from

the pan and place them on a rack to cool completely. Serve within 24

hours or store in an airtight container or a bag in the freezer.

 

Notes: Since cereals vary, you can use the label information on the

bran flakes package to convert from weight to volume. Two ounces can

be 11/3 to 11/2 cups, depending on the cereal.

 

Sesame oil is available in many health food stores and in Indian

grocery stores.

 

Variation: Substitute 1 banana or 1 cup organic applesauce or other

fruit sauce for the apple or pear.

 

Makes 12 muffins

_________________

JoAnn Guest

mrsjoguest

DietaryTipsForHBP

http://www.geocities.com/mrsjoguest