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How thinking can change your eating habits...
'Change your thinking, change your life' is a philosophical and spiritual mantra that most of us embrace with passionate conviction. You may find it inspiring to know that you can positively impact your thinking, emotions and outlook through a practice of affirmative eating.
I have witnessed both clinically and personally the impact that the right foods can have on creating inspired thinking and living. Your food choices do impact your mental and emotional body chemistry. You can help to create a positive mental and emotional thinking environment by choosing foods that are rich in key compounds that serve as building blocks for your body and brains chemical messengers called neurotransmitters. Neurotransmitters serve many different functions. One of which, is to keep your mind, mood and motivation on track and focused. Neurotransmitters also support your thoughts and thinking in a positive way!
If you are looking to get the most spirited 'bang from your brain' you can employ affirmative eating and set your thoughts and vision on a course for fine tune thinking and greater well-being! There are four powerful neurotransmitters that, when supported through healthier living and eating practices, can help you with feeling less moody, less depression and anxiety, greater focus, energy and concentration, help you to get a better nights sleep and give you greater control with your sugar cravings.
The fantastic four that I've been referring to include serotonin, dopamine, acetylcholine and norepinephrine. Here is how they work, what they do for you and how you can build your own optimal levels. First serotonin: Serotonin is like a natural anti-depressant and helps manage your cravings for high drama carbohydrates like cookies, cakes and chips. When your levels of serotonin are healthy, your mood and sense of personal peace is alive and well. You can build your stores of serotonin by eating foods rich in the amino acid tryptophan found in poultry and avocados, and in whole grains, legumes and tofu. The second of the fantastic four is dopamine.
Dopamine is all about energy, passion and greater concentration. When fatigue and lethargy appear to be your normal state of being then you may want to do your best to support your natural and optimal levels of dopamine. You can do this by choosing foods rich in the amino acids tyrosine and phenylalanine which can be found in low fat dairy products, eggs, rice and fish.
If you're feeling like your brain and your memory are experiencing more than just temporary difficulties with recall, and concentration is fleeting at best then you may wish to boost your levels of acetylcholine (neurotransmitter #3). Acetylcholine promotes mental fitness, supports overall optimism and balance. You can serve yourself and your memory by consuming choline rich foods like oatmeal, soy foods, nuts, whole grains, sesame seeds and brewers yeast. Choline can actually boost levels of acetylcholine in the body.
When stress, sleep disturbances, depression and general lack of happiness and fulfillment are making 'themselves' known on an all too often basis then you may want to boost your levels of norepinephrine. Norepinephrine has a stimulating effect on the brain, and it promotes positive perception, motivation and energy. It can also be helpful in supporting balance and focus during stressful situations, and promote an optimistic outlook while under stress too. The food base building block for this 'happiness hormone' is the amino acid phenylalanine and can be found in fish, eggs, poultry, legumes, red vegetables, spinach, apples, and thank God chocolate (keep your consumption moderate and go with the dark variety).
When your need for 'comfort food' is winning over your need for eating healthy, think about the fabulous four and try to choose foods that will optimize your levels of these neurotransmitters. With affirmative eating practices you can build optimal levels of these chemical messengers, which I often refer to as chemicals for greater contentment and experience peak performance of your mind, body and spirit!
A wonderful side effect of this type of eating plan is that it is naturally balanced with lean proteins, metabolically supportive carbohydrates and healthy fats, which can also be helpful in supporting healthy weight management and in the prevention of many chronic diseases, such as heart disease, diabetes and certain types of cancer. I encourage you to begin each meal choice with the 'end in mind.' Consider the outcome you are looking for with your food and your meals. Is your desire to just fill up, or are you looking for an experience of true and sustained nourishment that fuels your body and mind to co-create with Spirit to live and give from your highest expression'!
Affirmative eating can be a vital piece and pleasure on the path to greater peace and well-being. Begin today. Set your table and your intention. Let the grace begin.
Dr. James Rouse, often referred to as "Dr. James," is a consultant and spokesperson for Gaiam (www.gaiam.com). His extensive credentials in the wellness field include a doctorate degree in naturopathic medicine, post-doctorate work in acupuncture and Chinese medicine, a degree in transpersonal psychology and certification as a yoga teacher. He combines his knowledge of natural medicine, transformational psychology, yoga and therapeutic cooking to inspire people to improve the quality of their lives and to provide them with the tools they need to make positive changes. Dr. Rouse emphasizes the importance of balance in life and gives advice on health topics, such as nutrition, exercise, and clearing the mind for improved concentration and better sleep.'
Dr. Rouse earned his Bachelor of Arts degree in liberal arts with concentrations in transpersonal psychology and baroque music from Marlboro College. Then, he attended Antioch University for graduate studies in psychology. Wanting to fully integrate the mind-body relationship into healing, Dr. Rouse traveled to Asia. There, he met the Dali Lama's physician and became interested in Tibetan Ayurvedic Medicine, leading to his pursuit of greater knowledge in holistic medicine. Dr. Rouse returned to the United States to complete pre-med training, followed by a four-year doctorate naturopathic medicine program at National College, in Portland, Oregon, the oldest naturopathic medical school in the country. He also studied Oriental medicine at Oregon College.
Dr. Rouse also became a certified yoga instructor and began teaching yoga to individuals, incorporating it into his holistic health practice. In 1997, Dr. Rouse moved to Denver to start a family naturopathic medicine practice. In his family practice, Dr. Rouse offers primary care, including yearly exams, physicals, therapeutic nutrition and exercise therapeutics. The clinic offers acupuncture, physical therapy, yoga and Pilates instruction, as well as cooking classes taught by a nutritionist. For the past six years, Dr. Rouse has held group detoxification/cleansing programs, believing the transformation for change is stronger within the group's energy.
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