Congratulations!
Be proud of yourself! You have made it through the 28-day Diet Rehab. You have probably figured out by now that my true wish for you is to keep living the principles you have learned here for the rest of your life. And now—through your own experience—you know what it
feels like
to fill your plate, your day, and your life with boosters. I hope you now realize that living this way is not a chore, because feeling good becomes the positive reinforcement that keeps you moving in an upward spiral that can easily last the rest of your life. Buy a notebook to use as your food journal or download one into your phone and continue to take care of yourself by engaging in booster activities every day.
My ultimate hope for you is to create so many affirming and boosting relationships, experiences, and activities that food is exactly what it should be: the delicious fuel that helps you live a rich, purpose-filled life.
APPENDIX A
7 Days of Quick and Easy Recipes
Once you have reached week 3 of Diet Rehab, your brain has become balanced, which means you can begin to combine both serotonin and dopamine boosters to create delicious meals. These simple twenty-minute recipes—or sometimes restaurant orders—will help you to maintain a healthy balance of brain chemicals, keeping you both happy and healthy.
7 Booster Breakfasts
The All-American:
Mist a nonstick pan with olive oil spray. Whip 2 eggs or egg whites with a splash of skim milk, then add to the pan and scramble until light and fluffy, and season with a little black pepper. Mix in herbs such as thyme or basil at the last minute. Serve with 2 pieces of veggie or turkey sausage or bacon and 2 pieces of whole-wheat toast with a little olive oil or trans-fat-free spread. You could also have oatmeal instead of toast. Add some fresh cut melon and berries and coffee with a little skim milk. (If you’re at Denny’s, you can even Build Your Own Slam: egg whites, turkey bacon, oatmeal, and fruit cup.)
Elated Egg Wrap:
Mist a nonstick pan with olive oil spray. Whip 2 eggs or egg whites with a splash of skim milk, then add to the pan and scramble with low-fat cheese and some black pepper until light and fluffy. Top with fresh cut tomatoes, salsa, hot sauce, or herbs to taste. Wrap in a whole-wheat tortilla. (No eggs in the fridge? Try Starbucks reduced-fat turkey bacon with egg whites on an English muffin—the cheese is low-fat and the muffin is multigrain. Their oatmeal with just nuts and a little skim milk is another great choice—skip the dried berries, since they’re high in sugar and oil!)
Berry High Protein:
Mix 1 cup low-fat plain Greek yogurt with frozen (or fresh) blueberries, raspberries, or strawberries. Add a touch of stevia to taste. Late to work? Put these ingredients in the blender with a little skim milk and throw it in a travel mug.
Eggs-on-the-Run:
Mist a mug with olive oil spray. Fill the mug to the top with loose spinach, some sliced mushrooms, and diced tomatoes. Microwave on high for 15 seconds. Lightly beat 2 eggs or egg whites and add to the mug. Microwave on high for 50 seconds. Remove and stir. Microwave on high for another 50 seconds. Season with black pepper, dried herbes de Provence (fennel, basil, thyme, and savory), or fresh herbs like chives, basil, or thyme. (If you’re not on the run and find yourself at IHOP, try the spinach, mushroom, and tomato omelet off their Simple & Fit menu.)
Cinnaberry Oatmeal:
Cook 1 packet of instant plain oatmeal in the microwave (or better yet, cook steel-cut oats on the stove) with water, skim milk, unflavored soy milk, or unsweetened almond milk. Add in ½ banana, frozen (or fresh) blueberries, cinnamon, and—if you’re craving a little sweet—stevia. For an extra dopamine boost, stir in some vanilla whey protein. This goes great with black or green tea.
Butter My Muffin:
Toast a whole-wheat muffin and spread it with 2 tablespoons of almond butter. If you’re feeling like a sweet kick, add some banana slices. Coffee in a travel mug and you’re out the door!
Brain-Booster Pancakes:
Mix ¾ cup oatmeal, ½ cup low-fat cottage cheese, ⅛ teaspoon nutmeg, ⅛ teaspoon cinnamon, 1 teaspoon vanilla extract, 1 egg or 2 egg whites, and 1 cup skim milk in the blender. For an extra boost, add some blueberries and ½ banana. Cook as you would any pancake. Instead of butter and maple syrup, add some fresh berries, bananas, and cinnamon on top to sweeten. Or try a trans-fat-free spread like Smart Balance or a xylitol-based sugar-free syrup like Nature’s Hollow.
7 Booster Lunches
Going Fishing:
Take tuna in water or wild salmon (my favorite is Chicken of the Sea Premium Wild Caught Pink Salmon in packs). Stir in low-fat mayonnaise, a little mustard, and some chopped celery, apples, and walnuts. Take a piece of low-fat cheese, some crunchy romaine lettuce or sprouts, a sliced tomato, and put it all on toasted whole-wheat bread. Take the rest of the apple and cut it up for a side dish.
Peaceful Protein Pasta:
Cook 2 ounces Barilla Plus pasta (high protein and high fiber) or whole-wheat pasta and drain. Mist a pan with olive oil spray and sauté your favorite green vegetables (think spinach, zucchini, kale) with some garlic until just soft, then add marinara sauce. Add cooked turkey or 95% lean beef for a protein boost. Toss the sauce with your pasta, making sure that two-thirds of your dish is super-boosting veggies and protein and one-third pasta. Sprinkle with low-fat mozzarella, basil, and oregano. Serve with a piece of whole-wheat bread sprayed with a little bit of extra-virgin olive oil and drizzled with balsamic vinegar.
Keeping-You-Content Quinoa:
Place ½ cup of quinoa in a pot with 1 cup water, frozen edamame, and some of your favorite frozen or fresh vegetables. Bring to a boil, then reduce the heat, cover, and simmer for 15 minutes. Season with balsamic vinegar and add 1 tablespoon of extra-virgin olive oil. Make a little extra for a great side dish for dinner!
Cheery Chicken Salad
: In a large bowl, mix romaine lettuce, grilled chicken breast, chopped tomatoes, ½ avocado, shaved almonds, and apple slices. Add 1 tablespoon extra-virgin olive oil, a generous drizzle of balsamic vinegar, and black pepper to taste.
Joyous Jaunt:
Okay, so you’re on a road trip or have fifteen minutes to grab lunch. Bypass the burger joint for Subway. Order a 6-inch or 12-inch turkey, ham, grilled chicken, or veggie delight sandwich on omega-3 or whole-wheat bread with no cheese. Ask for the bread shelled out to maximize the super-boosting protein and veggies. Skip the iceberg lettuce and go for spinach. Ask for liberal amounts of tomato, green peppers, olives, onions, and jalapeños. Pour on the black pepper, mustard, and vinegar while skipping the mayonnaise, salt, and oil. Grab a bag of cut apples instead of chips.
AB&B:
Spread a couple tablespoons of almond butter on toasted whole-wheat bread. Skip the jelly and slice ½ banana instead. Serve with a side of sliced carrots with hummus, celery, and salsa, or for a sweeter option, a whole apple or pear.
Seductive Soup and Salad:
Pick any vegetable-based, non-creamy soup. My favorite restaurant options are Panera black bean soup or Au Bon Pain Garden Vegetable Soup. Pair with a crouton-free salad in a vinaigrette dressing—grilled chicken optional. Finish with a whole apple, orange, peach, or pear.
7 Booster Dinners
Pep-Me-Up Pizza:
Take a whole-wheat pizza crust such as Boboli 12-inch Whole Wheat Thin Pizza Crust or a whole-wheat tortilla, top with marinara sauce, low-fat mozzarella cheese, fresh oregano, fresh garlic, fresh basil, and your favorite cut vegetables, such as tomato slices, baby broccoli, olives, or artichoke. For an extra boost, add grilled chicken, shrimp, or veggie meat. Bake until everything is warm, bubbling, and smelling delicious.
Frickin’ Happy Fried Rice:
This is a great recipe to make if you have leftover brown rice in the fridge. Add ½ to 1 cup per person to a skillet with just a couple tablespoons of canola or olive oil. Add 2 eggs (or egg whites) per person and 1 to 2 cups of boosting vegetables to the mix: carrots, corn, peas, shredded broccoli, artichoke, and onion are all good options. Cook until all is warmed through and the eggs are cooked. Top it off with sesame seeds, a splash of low-sodium soy sauce, turmeric, and—for a dopamine boost—sriracha sauce. (If you find yourself at your local Chinese dive, go for the grilled Szechuan chicken over the breaded orange variety. Skip the white rice and ask for extra grilled veggies with the sauce on the side, or do a half cup of brown rice.)
Titillating Tacos:
Take a few grilled chicken breast strips, shrimp, or 95% lean beef and place on soft white sprouted corn or whole-wheat tortillas with low-fat cheese, lots of salsa, and fat-free sour cream. Skip the rice and go for a double serving of trans-fat-free pinto beans. For vegetarians, use the pinto beans for a taco filling. Garnish with fresh cilantro, chopped fresh chile peppers, or hot sauce.
Marvelous Mac and Cheese:
Cook 2 ounces Barilla Plus or whole-wheat pasta per person and strain. Toss with grilled baby broccoli, grilled chicken, and ¼ cup reduced-fat or fat-free cheese and 1 tablespoon of extra-virgin olive oil. Season with cracked black pepper and a few basil leaves.
Blissful Burger and Fries
: Bake your favorite veggie burger patty, turkey patty, or 95% lean beef patty and add slices of tomato and low-fat cheese, if desired. Put on a whole-wheat bun or wrap in romaine lettuce. Go very light on the ketchup and heavy on the mustard or spicy mustard. Coat sweet potato strips in a little olive oil with a sprinkling of paprika and black pepper and bake for 20 minutes at 450 degrees. For dessert: nonfat Greek yogurt with frozen mixed berries and stevia. (Believe it or not, you can even get a booster burger at Carl’s Jr. or Hardee’s! Go for the Turkey Burger, which is served on a whole-wheat bun. Just hold the mayo and pour on lots of mustard and a touch of ketchup to taste. If you’re starving, better to have two of these than to add a side of fries. Or pair with a side salad with light dressing.)
High-Spirit Steak, Sweet Potato, and Veg
: Cook yourself your favorite filet mignon or other extra-lean beef. Flavor with your favorite herbs and spices. Pierce the skin of a small sweet potato or yam and bake for 45 minutes at 450 degrees. Sprinkle with cinnamon and trans-fat-free spread like Smart Balance. Steam, grill, or sauté your favorite vegetables, such as broccoli, asparagus, or cauliflower in olive oil, garlic, and herbs. Have some orange slices or a whole pear for dessert.
Ecstatic Eggplant
: Dip slices of eggplant in egg, then coat in whole-wheat bread crumbs (use 1 eggplant and 1 egg for every 2 servings). Place on a baking sheet and bake at 450 degrees for about 5 minutes on each side. Then put your favorite marinara sauce in a baking dish and place the eggplant on top. Top with fresh oregano, basil, and low-fat mozzarella cheese, and bake for another 20 minutes. For dessert, have a decaf espresso and 2 squares of dark chocolate.
7 Booster Snacks
Not-So-Sinful Celery and Salsa
: If there’s one food that you
can
eat mindlessly while watching TV, this is it. (Of course, I always recommend mindful eating at a table whenever possible, but sometimes you just have to munch.)
Heavenly Hummus with Carrots and Tomatoes
: I eat this snack so much that my dog Rocco now counts baby carrots as one of his favorite foods, too. Have baby carrots and cherry tomatoes in the fridge at all times. Keep them on a nice-looking platter and pretty soon even your kids will have no choice but to swap neon cheese puffs for these red and orange booster foods.
Fantastic Fruit Salad:
Again, presentation is key. An apple sitting on the counter may look boring next to that multicolored bag of chips, but when you slice and arrange a colorful platter of apples, grapes, blueberries, melon, and strawberries (with a sprinkle of lemon juice to keep the color), you’re now using the Jedi mind trick that big food companies have been using on
you
all these years!
Fun and Frozen
: My favorite and easiest snack is frozen grapes or frozen bananas. Throw washed grapes on a plate or in small plastic bags for a snack to take with you. When your bananas are turning a little black, that’s the perfect time to peel, wrap in plastic wrap, and throw in the freezer.
Dopadelicious
: Make a whey, casein, or soy-protein shake. Try different combinations blended with whole fruit, and use water, skim milk, or unsweetened almond milk. Pour them into ice cube trays with toothpicks. When you’re in need of an afternoon snack that will keep you going, reach for one of these instead of that ice cream sandwich.
Crack-Me-Up
: Have 4 or 5 of your favorite whole-wheat crackers such as Triscuits, Ak-mak 100% whole-wheat, or Kashi TLC 7 Grain. Top with slices of low-fat cheese for a serotonin and dopamine booster snack.
My Mood Is Poppin’
: Air-pop popcorn and mist with a little extra-virgin olive oil. Or find a low-fat microwave variety (read the label and make sure there are no partially hydrogenated oils or trans fats). Pair with a whole apple, and you’ll be satisfied till dinner.