By Judy Davie
Some foods simply make us feel good, and I'm not talking about chocolate and your favourite gooey pudding!
Without getting too technical, the amino acid tryptophan found in certain foods is one of the 10 essential amino acids required by the body to produce necessary proteins for growth, development and tissue repair.
Tryptophan is also known for its important role in the nervous system. It is linked to chemical messengers involved in relaxation, restfulness, and sleep and can help us just stay calm.
When we eat certain foods our brain produces chemicals. One such chemical is seratonin. It's the precursor to sleep, makes us feel relaxed and is known as the feel good brain chemical. Seratonin originates from tryptophan.
Tryptophan rich foods
- Turkey
- Chicken
- Beef
- Lamb
- Eggs
- Salmon
- Dairy
- Tuna
- Soybeans
- Brown rice
- Sesame seeds
- Peanuts
- Other nuts and seeds
- Cottage cheese
- Banana
- Essential fats
However, it's not as simple as eating these tryptophan-rich foods to feel good. Because other amino acids found in protein-rich foods compete for absorption, tryptophan often misses out.
To boost its absorption, we must accompany each meal with a quality carbohydrate food. The insulin produced after eating a carbohydrate rich food helps with the absorption of tryptophan and the production of serotonin. The net result is we feel good.
The skeptics among you may be interested in the findings of Harvard, Oxford and MIT Universities which found that women on high protein/low carbohydrate diets lower their serotonin levels, making them more prone to weight gain relapse, depression, excessive craving, bingeing, bulimia, and severe PMS. So, if that's not enough to convince you that some carbohydrate is good, nothing is!
This month's diet is designed to make you feel good and keep you calm. We combine tryptophan-rich protein with quality carbohydrate and, what's more, the meal ideas are delicious!
Day one |
Day two |
Day three |
Day four |
Day five |
Day six |
Day seven
Day one
Breakfast
Apple and banana porridge, add 4 prunes
Morning snack
3 wholegrain crackers topped with 3 tbsp low fat cottage cheese, top with sliced tomato and sprinkle with sesame seeds
Lunch
Tuna salad sandwich: Using dense, grainy bread, spread with avocado and fill with 1 small can tuna, 1 slice low fat cheese, grated carrot, baby spinach and sliced tomato.
Afternoon snack
30 grams raw nuts and seeds (almonds, peanuts, walnuts, Brazil nuts, sunflower seeds)
1 small pear
Dinner
Spicy turkey rissoles, serve with steamed vegetables and ½ cup cooked brown rice
Evening snack
½ cup low fat plain yoghurt
3 sliced strawberries
Day two
Breakfast
2 slices dense wholegrain bread, spread with tahini
1 egg, boiled or poached
Sliced mushrooms and wilted baby spinach
1 cup tea with skim milk
Morning snack
1 large green apple, sliced
Spread apple with 1 tbsp natural peanut butter (check health food aisles for better brands)
Lunch
Salmon and brown rice salad: Using leftover rice from previous night, combine 1 cup brown rice with 1 small can red salmon (drained), chopped carrot, celery and spring onion. Add a few cherry tomatoes and capers, season with sea salt and black pepper and dress with ½ tbsp olive oil and 1 tsp red wine vinegar and lemon juice.
Afternoon snack
30g low fat cheese
2 corn and sesame crackers
Dinner
Chicken noodle soup
Evening snack
½ small banana
½ cup low fat plain yoghurt
Day three
Breakfast
½ cup natural muesli
1/3 cup plain low fat yoghurt
4 almonds, 2 prunes and added chopped fruit, eg: strawberries and kiwi
Skim milk, as desired
Morning snack
Small handful (approx 30g) peanuts and mixed dried fruit
Lunch
Leftover chicken noodle soup from previous night
Small green salad with olive oil/balsamic vinegar dressing and avocado slices
Afternoon snack
2 rye crisp bread topped with 3 tbsp low fat cottage cheese and sliced tomato
Dinner
3 lamb cutlets, brushed with olive oil and grilled
Baked sweet potato and pumpkin
Steamed greens (broccoli, asparagus, beans) topped with 1 tsp olive oil and 2 tsp lightly toasted sesame seeds
Evening snack
3 squares dark chocolate (70% cocoa minimum)
Day four
Breakfast
Apple and banana porridge, add 4 prunes
Morning snack
Chopped carrot, celery, capsicum
30g cheese, 2 tbsp low fat hummus
Lunch
Takeaway sushi: Choose salmon or tuna sashimi, salmon/tuna avocado rolls, etc.
Miso soup
Edamame beans
Tip: Edamame, or soy beans are high in tryptophan and are easy to cook at home by simply bringing water to a boil, adding the edamame, returning to the boil, draining and rinsing under cold water.
Afternoon snack
1 mandarin
20 almonds
1 cup tea with skim milk, no sugar
Dinner
Easy chicken breasts stuffed with roast capsicum, ricotta, rocket and pinenuts, serve with green salad or vegies
Evening snack
2 scoops low fat plain ice cream
Day five
Breakfast
1 wholegrain English muffin, toasted
Sliced tomato and avocado
3-4 tbsp low fat cottage cheese
Morning snack
1 medium banana
8-10 almonds
Lunch
Turkey and tomato wholemeal quesadillas
Afternoon snack
1 cup edamame pods (buy from the freezer section of an Asian grocery; see tip above for how to cook)
Dinner
Grilled salmon fillet, marinated in lemon juice, garlic and tamari or soy sauce
Serve with ½ cup cooked brown rice and steamed carrots, cauliflower and green beans topped with 1 tsp olive oil and flaked almonds
Evening snack
½ cup low fat plain yoghurt
3-4 sliced strawberries
Peppermint tea
Day six
Breakfast
Brown rice porridge: Using leftover rice from previous night, in a small saucepan over low heat add 1 cup brown rice with a little skim milk, 3 chopped prunes, cook until warm and top with sliced banana, flaked almonds and sprinkle with cinnamon. Add more milk if necessary.
Morning snack
Chopped carrot and celery sticks
3 tbsp hummus
Lunch
Tuna salad sandwich: Using dense, grainy bread, spread with avocado and fill with 1 small can tuna, 1 slice low fat cheese, grated carrot, baby spinach and sliced tomato.
Afternoon snack
1 green apple, sliced
Spread slices with 1 tbsp natural peanut butter
Dinner
Beef and mushroom stir fry with rice noodles
Evening snack
2 scoops plain low fat ice cream
Day seven
Breakfast
2 slices wholegrain bread, toasted
3 slices smoked salmon
1 tbsp low fat cream cheese
3 slices avocado
Morning snack
1 large pear
20 almonds
Lunch
Turkey and tomato wholemeal quesadillas
Afternoon snack
200g tub plain skim yoghurt, eg Attiki brand
4 strawberries, sliced
Dinner
Warm tuna pasta salad with dill and lemon pesto
Evening snack
1 small banana
