Thursday, August 19, 2010

Guest Article & Giveaway: The Serotonin Power Diet By Judith J. Wurtman, PhD

THIS GIVEAWAY IS CLOSED!!
The Serotonin Power Diet By Judith J. Wurtman, PhD




You Can Prevent PMS from Destroying Your Diet 


By Judith J. Wurtman, PhD,
Co-Author of The Serotonin Power Diet: Eat Carbs -- Nature's Own Appetite Suppressant -- to Stop Emotional Overeating and Halt Antidepressant-Associated Weight Gain


Dieters face situations that threaten their will power or even their ability to get the foods they are supposed to be eating. Catered business lunches, Sunday dinners at a relative's home, birthday parties, lack of time to go to the supermarket: These are only a handful of the obstacles that stand between the dieter and her food plan. These problems are so common that advice on how to deal with them is standard in most weight-loss books and group programs.


But there is a threat to the female dieter that cannot be overcome by food lists and will-power and that is Premenstrual Syndrome or PMS.


PMS is a monthly disturbance in mood and appetite brought on by hormonal changes a few days before menstruation. Not all women experience it and even those who do may find that certain months are worse than others. But when it hits, it can be like a tidal wave, knocking down eating control, exercise programs and emotional stability. PMS removes a sense of emotional well-being and deposits in its place anger, irritability, confusion, exhaustion and depression. These unpleasant moods are often accompanied by an impulsive, uncontrollable need to eat. The foods craved during the last days of the menstrual cycle fall either into the greasy, salty, crunchy, starchy category or the fatty, creamy, sugary category.


Although it has been clear for millennium that something was happening to women each month that altered their mood, sleep, energy and eating, the explanations were often closer to witchcraft than science. Even in the latter part of the last century, remedies were suggested that turned out to be totally ineffective or actually worsened the condition. For instance, chocolate craving is a hallmark of PMS as in "I could kill for chocolate." So well-meaning PMS therapists assumed chocolate was causing PMS and forbade it. It was believed that water on the brain (this was actually mentioned in the scientific literature) was affecting mood so diuretics were prescribed. Because the hormone progesterone increases in relation to estrogen at the end of the menstrual cycle, well-intentioned physicians prescribed even more to offset the PMS symptoms. This went on until carefully controlled research showed that progesterone made the symptoms worse. And even today, women's magazines tell their readers to exercise, drink water, and eat fruits and vegetables to reduce the severity of the symptoms. This advice sounds good but it is impossible to follow by women who are exhausted, weepy, angry, and craving salty, greasy french fries.


Women with premenstrual syndrome do indeed eat more at that time than during the other weeks of their menstrual cycle. We monitored the calorie intake of women during their menstrual cycle in a study carried out at the Massachusetts Institute of Technology (MIT). Women lived in the Clinical Research Center during the first few days of their cycle and then returned three weeks later when they had PMS. The normal weight volunteers consumed about 1100 calories more when they were premenstrual than they did at other times of the month. And to no one's surprise, the extra calories came from chocolate, potato chips, cookies and crackers.


Our volunteers had no problem returning to their healthy way of eating once the PMS passed and they easily lost the pound or two they may have gained from their premenstrual munching. But for dieters, PMS poses more than a temporary halt in their weight loss. Premenstrual syndrome may cause the dieter to abandon her diet.


One of our weight-loss clients described the effect of PMS on her weight loss: "For three weeks I am in control, and my food choices follow the diet plan exactly. Then one day, during the fourth week of my menstrual cycle, I wake up with an uncontrollable urge to eat junk food. I simply can't stop myself. This goes on for three or four days until I get my period. So of course my diet is blown, and I am three or four pounds heavier than I was a week earlier."


Yet it is possible to stop PMS from destroying a diet.


The solution is to increase the production of serotonin, the brain chemical involved in regulating mood and weight. We discovered at MIT that serotonin activity is diminished during PMS so simply increasing serotonin production reduces the unpleasant mood and overeating during this time of the month.


Increasing serotonin is easy. The brain chemical is made when a non-fruit carbohydrate is eaten. Here is all that needs to be done:


Twice a day (or more if necessary) eat a snack containing 30-35 grams of a starchy or sweet carbohydrate. Choose foods that have no more than 2 grams of protein and 2 grams of fat. Protein prevents serotonin from being made, and fat just adds calories.


Eat the foods on an empty stomach or three hours after a meal.


The snacks should be regarded as edible therapy for the PMS, not as a source of nutrition. Make sure you take your usual vitamin and calcium supplements and eat as many fruits, vegetables, low or non-fat dairy products and lean protein as your PMS cravings will allow.


Good snack choices include popcorn, fat-free fudge sauce (for PMS chocolate cravers), sweetened breakfast cereal, an English muffin with jam, oatmeal with brown sugar, graham crackers, low-fat granola bars, very low-fat ice cream or frozen yogurt, low-fat rice or soy crackers, pretzels, low-fat meringue cookies, low-fat biscotti and cotton candy (in case you have PMS while at a county fair).


A few caveats:


Alcohol is not a substitute for the carbohydrate.
Eating fruit will not lead to serotonin production.
Soda and other foods made with high fructose corn syrup sweeteners do not lead to serotonin production.
Restrain yourself from munching on fat-filled brownies, chips, ice cream, and chocolate. Your brain doesn't know the difference but your scale will.


The effects of eating a low or fat-free carbohydrate snack on your mood and appetite should be felt within 45 minutes or even sooner. After eating the snack, relax, meditate, read a book or contemplate that when you reach menopause, all this will be over.






© 2010 Judith J. Wurtman, PhD, co-author of The Serotonin Power Diet: Eat Carbs -- Nature's Own Appetite Suppressant -- to Stop Emotional Overeating and Halt Antidepressant-Associated Weight Gain






Author Bio


Judith J. Wurtman, PhD, co-author of The Serotonin Power Diet: Eat Carbs -- Nature's Own Appetite Suppressant -- to Stop Emotional Overeating and Halt Antidepressant-Associated Weight Gain, has discovered the connection between carbohydrate craving, serotonin, and emotional well-being in her MIT clinical studies. She received her PhD from George Washington University, is the founder of a Harvard University hospital weight-loss facility and counsels private weight management clients. She has written five books, including The Serotonin Solution, and more than 40 peer-reviewed articles for professional publications. She lives in Miami Beach, Florida.


VISIT THE SEROTONIN POWER DIET WEBSITE


WIN IT! The good people at FSB Associates have agree to give one lucky winner a copy of The Serotonin Power Diet.


Here's How It Works:
A Few Rules:




You must be a US Resident. And You must provide a Street Address upon notification of winning (NO PO BOXES)

 Mandatory Entry: (you must do this one first or I will be forced to remove all of your entries)


Become a Follower of BMWL2R In some form - GFC, Twitter, or Facebook.
Please include your email address in your comment. (feel free to use the antiSPAM version - yourname[at]yourserver[dot]com)
Get More Entries: (LEAVE A SEPARATE COMMENT FOR EACH ENTRY)

  • Become a GFC Follower (if you already are one, just tell me so)
  • Tweet about this Giveaway (include @1outnumberedmom) please include your status link
  • Follow me on Twitter @1outnumberedmom
  • Become a Facebook Fan of The Serotonin Power Diet on Facebook
  • Become a Facebook Fan of BMWL2R (see sidebar) and leave a comment on the wall telling me you want to win!
  • Add Alison Strobel as a friend on Facebook
  • Become a GFC follower of my BFF's new blog - One Page At A Time
  • Grab my button (see sidebar) and put it on your blog (include a link to your blog in your comment) (5 entries)
  • Add a post to your own blog about this giveaway (include a link to your post in your comment)(8 entries)


All entries must be in by September 8th at 9:00AM PST. I will pick a winner using a Random Number Generator.!


I wish you the best of luck!


Disclaimer: I received no direct compensation for the post.


If you are an author or publisher and would like for me to review your book please contact me directly: polsen11[at]comcast[dot]net


51 comments:

  1. I am already a GFC follower.

    headlessfowl at jteers dot net

    ReplyDelete
  2. I follow on twitter with @headlessfowl

    headlessfowl at jteers dot net

    ReplyDelete
  3. I'm a follower on GFC! This book looks really interesting, I'd like to win it!
    Chanticlear1@gmail.com

    ReplyDelete
  4. Just became a GFC Follower! Found you here from the comment you left on my giveaway linky. aitmama {{ta}} gmail {{tod}} com

    ReplyDelete
  5. i follow you gfc
    tcogbill at live dot com

    ReplyDelete
  6. i follow you on twitter
    tcogbill at live dot com

    ReplyDelete
  7. i'm a fan of the power diet on fb
    tcogbill at live dot com

    ReplyDelete
  8. i joined alison strobel on fb
    tcogbill at live dot com

    ReplyDelete
  9. Hi! I followed your blog via GFC!

    learnquilling(at)gmail(dot)com

    ReplyDelete
  10. Followed 1outnumberedmom on twitter! DotComScrtsTour

    learnquilling(at)gmail(dot)com

    ReplyDelete
  11. I like The Serotonin Power Diet on Facebook! Jenn Craft

    learnquilling(at)gmail(dot)com

    ReplyDelete
  12. Followed "one page at a time" blog via GFC!


    learnquilling(at)gmail(dot)com

    ReplyDelete
  13. I'm a GFC Follower.

    bgcchs(at)yahoo(dot)com

    ReplyDelete
  14. I'm now following One Page at a Time by GFC.

    bgcchs(at)yahoo(dot)com

    ReplyDelete
  15. I follow you publicly on Google Friend Connect!

    TaraTagli at gmail dot com

    ReplyDelete
  16. I follow you on Twitter!

    @TaraLin

    TaraTagli at gmail dot com

    ReplyDelete
  17. I like the serotonin power diet on FB!

    TaraTagli at gmail dot com

    ReplyDelete
  18. I have your button on my site!

    ChicagoCouponConfessions.blogspot.com

    (Right sidebar)

    TaraTagli at gmail dot com

    #1

    ReplyDelete
  19. I have your button on my site!

    ChicagoCouponConfessions.blogspot.com

    (Right sidebar)

    TaraTagli at gmail dot com

    #2

    ReplyDelete
  20. I have your button on my site!

    ChicagoCouponConfessions.blogspot.com

    (Right sidebar)

    TaraTagli at gmail dot com


    #3

    ReplyDelete
  21. I have your button on my site!

    ChicagoCouponConfessions.blogspot.com

    (Right sidebar)

    TaraTagli at gmail dot com

    #4

    ReplyDelete
  22. I have your button on my site!

    ChicagoCouponConfessions.blogspot.com

    (Right sidebar)

    TaraTagli at gmail dot com

    #5

    ReplyDelete
  23. GFC follower amybehles@gmail.com

    ReplyDelete
  24. I follow on twitter. @kufb50
    kufb50 at gmail dot com

    ReplyDelete
  25. follow you via GFC

    s2s2 at comcast dot net

    ReplyDelete
  26. http://chicagocouponconfessions.blogspot.com/2010/09/giveaways_07.html

    I blogged about the giveaway!

    TaraTagli at gmail dot com

    #1

    ReplyDelete
  27. http://chicagocouponconfessions.blogspot.com/2010/09/giveaways_07.html

    I blogged about the giveaway!

    TaraTagli at gmail dot com

    #2

    ReplyDelete
  28. http://chicagocouponconfessions.blogspot.com/2010/09/giveaways_07.html

    I blogged about the giveaway!

    TaraTagli at gmail dot com

    #3

    ReplyDelete
  29. http://chicagocouponconfessions.blogspot.com/2010/09/giveaways_07.html

    I blogged about the giveaway!

    TaraTagli at gmail dot com

    #4

    ReplyDelete
  30. http://chicagocouponconfessions.blogspot.com/2010/09/giveaways_07.html

    I blogged about the giveaway!

    TaraTagli at gmail dot com

    #5

    ReplyDelete
  31. http://chicagocouponconfessions.blogspot.com/2010/09/giveaways_07.html

    I blogged about the giveaway!

    TaraTagli at gmail dot com

    #6

    ReplyDelete
  32. http://chicagocouponconfessions.blogspot.com/2010/09/giveaways_07.html

    I blogged about the giveaway!

    TaraTagli at gmail dot com

    #7

    ReplyDelete
  33. http://chicagocouponconfessions.blogspot.com/2010/09/giveaways_07.html

    I blogged about the giveaway!

    TaraTagli at gmail dot com
    #8

    ReplyDelete
  34. Follow you on Twitter. Fatally_Flayed

    ReplyDelete
  35. I like the SP diet on FB. SalanderServant

    ReplyDelete
  36. I follow on GFC.
    donna444444@yahoo.com

    ReplyDelete
  37. I follow on twitter (donnak4).
    donna444444@yahoo.com

    ReplyDelete
  38. Button on my blog. http://greatblogsonline.blogspot.com/
    donna444444@yahoo.com

    ReplyDelete
  39. 2.Button on my blog. http://greatblogsonline.blogspot.com/
    donna444444@yahoo.com

    ReplyDelete
  40. 3.Button on my blog. http://greatblogsonline.blogspot.com/
    donna444444@yahoo.com

    ReplyDelete
  41. 4.Button on my blog. http://greatblogsonline.blogspot.com/
    donna444444@yahoo.com

    ReplyDelete
  42. 5.Button on my blog. http://greatblogsonline.blogspot.com/
    donna444444@yahoo.com

    ReplyDelete
  43. Google Friend klp1965
    klp1965 AT myfairpoint DOT net

    ReplyDelete
  44. http://twitter.com/klp1965/status/23918719480

    ReplyDelete
  45. following you on twitter klp1965
    klp1965 AT myfairpoint DOT net

    ReplyDelete
  46. like you on facebook Kathy L Pease
    klp1965 AT myfairpoint DOT net

    ReplyDelete
  47. I'm a GFC Follower.

    Atreau AT gmail DOT com

    ReplyDelete
  48. I follow via gfc as /\Heather/\
    heatherpooh (hotmail)

    ReplyDelete