Emotions versus my Mind
I have been in my feelings lately about this weight loss journey and other things in my life. I know that hard work pays off and if I put in the work I can see remarkable changes. I know that if I eat right and exercise that I will see results but my emotions are trying to sabotage my success. I am literally in a war with my emotions and my mind. I really need to fight to lose more weight. Yesterday I was fighting myself trying not to eat starchy carbs and I was truly in a battle with me. I won yesterdays battle but it was very hard.
Every Sunday is my cheat day, and I allow myself to eat starchy carbs, 6 days a week I eat high protein low carb (veggies). When Monday came around I was having the hardest time letting go of the carbs. Usually after I have my carb fix I am ready to let them go but Monday was a different story. Monday was day 70 and I wanted to pig out. What I have learned about myself is when I crave sugar or starchy carbs (bread, pasta, cake, brownies, cake etc.) there is an emotional problem that I don't want to deal with. Those carbs make me feel so good because when our bodies release starchy carbs into our system it produces a feel good chemical in our bodies called serotonin. When serotonin is released it gives our bodies a euphoric feeling that we can become easily addicted to. I know when I had a taste of that euphoric feeling I wanted to feel it again and again. I don't know if my body can handle a cheat day, it really threw me for a loop as far as my weight loss journey is concerned. I will pass on the next cheat day to remain sane. I have to find a healthy way to cope with stress.
Healthy alternatives to overeating or breaking my diet:
1. Prayer
2. Reading a book
3. Going for a walk
4. Calling a support buddy for help
5. Speaking positive affirmations to myself
6. Going to Zumba fitness
What is serotonin?
Serotonin, also known as 5-hydroxytryptamine is a hormone in the pineal gland, the digestive tract, the central nervous system, and blood platelets. A hormone is a substance our body produces that regulates and controls the activity of certain cells or organs.
The molecular formula of serotonin is C10H12N2O.
Serotonin is a neurotransmitter - this is a chemical substance that transmits nerve impulses across the space between nerve cells or neurons. We call these spaces synapses.
Serotonin plays an important part in the regulation of learning, mood, sleep and vasoconstriction (constriction of blood vessels). Experts say serotonin also might have a role in anxiety, migraine, vomiting and appetite.
Alterations in serotonin levels in the brain may affect mood. Some antidepressant medications affect the action of serotonin, i.e. they are used to treat depression.
About 80% of our body's total serotonin is in the gut, in the enterochromaffin cells - where it regulates intestinal movements. The rest is synthesized in the serotonergic neurons in the central nervous system.
The molecular formula of serotonin is C10H12N2O.
Serotonin is a neurotransmitter - this is a chemical substance that transmits nerve impulses across the space between nerve cells or neurons. We call these spaces synapses.
Serotonin plays an important part in the regulation of learning, mood, sleep and vasoconstriction (constriction of blood vessels). Experts say serotonin also might have a role in anxiety, migraine, vomiting and appetite.
Alterations in serotonin levels in the brain may affect mood. Some antidepressant medications affect the action of serotonin, i.e. they are used to treat depression.
About 80% of our body's total serotonin is in the gut, in the enterochromaffin cells - where it regulates intestinal movements. The rest is synthesized in the serotonergic neurons in the central nervous system.
Serotonin and insulin
Here is how ingesting sugar -- or some carbohydrate that is broken down into sugar after digestion -- can alter our mood for the better. When we digest carbohydrates, our blood sugar levels rise, and then insulin is secreted, lowering the blood levels of most amino acids with the exception of tryptophan, which is a precursor to serotonin. When there is more tryptophan than other amino acids, it enters the brain at a higher rate. The brain then produces more serotonin. Serotonin is a substance found both in our brains and in our gastrointestinal tract. Serotonin has many functions. In the brain, it acts as neurotransmitter, and it helps to regulate mood.
Antidepressants are also called serotonin re-uptake inhibitors, preventing the supply of serotonin in the brain from going down. However, antidepressants are not the only way to elevate serotonin levels. Many ordinary people self-medicate when they are feeling depressed by eating lots of carbohydrates. We don't need a doctor to prescribe us a placebo. We crave carbs when we are feeling down, and eating carbs can be an effective means of elevating our mood. The problem is that the effect only lasts for a little while, and then the patient comes crashing down, in need of an even higher dose of carbs.
What are non starchy carbs?
Non-starchy vegetables include the following categories: leafy greens such as lettuce and spinach; cruciferous vegetables like broccoli, cabbage and bok choy; and allium vegetables like onions, garlic and leeks. Cucumbers, squash, peppers and tomatoes – botanically classified as fruits – also fall into this category. (For a comprehensive list, see below.)
Starchy vegetables, defined in the report as roots, tubers and plantains (most notably, potatoes, cassava and sweet potatoes), differ from their non-starchy cousins in their nutrient content and calorie count. While non-starchy varieties provide just 5 grams of carbohydrate and 25 calories per serving, starchy vegetables have three times the carbohydrates and roughly 80 calories per serving.
Although starchy vegetables are more concentrated in calories than non-starchy veggies, they remain nutritious staples in a balanced diet. These foods provide many nutritional benefits. Potatoes, for example, supply almost twice the potassium of a banana. Starchy vegetables also provide dietary fiber, which may play a role in colon cancer prevention.
Over-reliance on starchy vegetables, however, can prove problematic. First, a diet devoid of non-starchy options is lacking in many vitamins, nutrients and phytochemicals. And second, starchy varieties, like potatoes, are frequently prepared with added fat, salt and sugar. In fact, although potatoes consistently rank as the favorite vegetable in America, they are rarely consumed in their unprocessed form. A plain baked potato would garner thumbs-up from any dietitian, but tater tots, potato chips and French fries are clearly foods that should be eaten rarely.
What is serotonin?
Serotonin, also known as 5-hydroxytryptamine is a hormone in the pineal gland, the digestive tract, the central nervous system, and blood platelets. A hormone is a substance our body produces that regulates and controls the activity of certain cells or organs.
The molecular formula of serotonin is C10H12N2O.
Serotonin is a neurotransmitter - this is a chemical substance that transmits nerve impulses across the space between nerve cells or neurons. We call these spaces synapses.
Serotonin plays an important part in the regulation of learning, mood, sleep and vasoconstriction (constriction of blood vessels). Experts say serotonin also might have a role in anxiety, migraine, vomiting and appetite.
Alterations in serotonin levels in the brain may affect mood. Some antidepressant medications affect the action of serotonin, i.e. they are used to treat depression.
About 80% of our body's total serotonin is in the gut, in the enterochromaffin cells - where it regulates intestinal movements. The rest is synthesized in the serotonergic neurons in the central nervous system.
The molecular formula of serotonin is C10H12N2O.
Serotonin is a neurotransmitter - this is a chemical substance that transmits nerve impulses across the space between nerve cells or neurons. We call these spaces synapses.
Serotonin plays an important part in the regulation of learning, mood, sleep and vasoconstriction (constriction of blood vessels). Experts say serotonin also might have a role in anxiety, migraine, vomiting and appetite.
Alterations in serotonin levels in the brain may affect mood. Some antidepressant medications affect the action of serotonin, i.e. they are used to treat depression.
About 80% of our body's total serotonin is in the gut, in the enterochromaffin cells - where it regulates intestinal movements. The rest is synthesized in the serotonergic neurons in the central nervous system.
Serotonin and insulin
Here is how ingesting sugar -- or some carbohydrate that is broken down into sugar after digestion -- can alter our mood for the better. When we digest carbohydrates, our blood sugar levels rise, and then insulin is secreted, lowering the blood levels of most amino acids with the exception of tryptophan, which is a precursor to serotonin. When there is more tryptophan than other amino acids, it enters the brain at a higher rate. The brain then produces more serotonin. (See the GO Ask ALICE link provided.)Serotonin is a substance found both in our brains and in our gastrointestinal tract. Serotonin has many functions. In the brain, it acts as neurotransmitter, and it helps to regulate mood.
Antidepressants are also called serotonin re-uptake inhibitors, preventing the supply of serotonin in the brain from going down. However, antidepressants are not the only way to elevate serotonin levels. Many ordinary people self-medicate when they are feeling depressed by eating lots of carbohydrates. We don't need a doctor to prescribe us a placebo. We crave carbs when we are feeling down, and eating carbs can be an effective means of elevating our mood. The problem is that the effect only lasts for a little while, and then the patient comes crashing down, in need of an even higher dose of carbs.
What are non starchy carbs?
Non-starchy vegetables include the following categories: leafy greens such as lettuce and spinach; cruciferous vegetables like broccoli, cabbage and book Choy; and allium vegetables like onions, garlic and leeks. Cucumbers, squash, peppers and tomatoes – botanically classified as fruits – also fall into this category. (For a comprehensive list, see below.)
Starchy vegetables, defined in the report as roots, tubers and plantains (most notably, potatoes, cassava and sweet potatoes), differ from their non-starchy cousins in their nutrient content and calorie count. While non-starchy varieties provide just 5 grams of carbohydrate and 25 calories per serving, starchy vegetables have three times the carbohydrates and roughly 80 calories per serving.
Although starchy vegetables are more concentrated in calories than non-starchy veggies, they remain nutritious staples in a balanced diet. These foods provide many nutritional benefits. Potatoes, for example, supply almost twice the potassium of a banana. Starchy vegetables also provide dietary fiber, which may play a role in colon cancer prevention.
Over-reliance on starchy vegetables, however, can prove problematic. First, a diet devoid of non-starchy options is lacking in many vitamins, nutrients and phytochemicals. And second, starchy varieties, like potatoes, are frequently prepared with added fat, salt and sugar. In fact, although potatoes consistently rank as the favorite vegetable in America, they are rarely consumed in their unprocessed form. A plain baked potato would garner thumbs-up from any dietitian, but tater tots, potato chips and French fries are clearly foods that should be eaten rarely.
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