Of course we are not addicted to food in the same way as cocaine addict is addicted to their drug, however there are some very big similarities. You may think this doesn’t apply to you but it probably does.

Statistically it is thought that a large amount of people eat compulsively. Food cravings develop and for some people these cravings can be for them as strong as an addiction to alcohol for an alcoholic, or a nicotine addiction. Otherwise everyone would eat sensibly all the time.

The body can fight back against deprivation of nutrients by escalating food cravings until they are strong enough to overwhelm the will, and for some these cravings don’t go away after they have stopped dieting and regained their weight. Most often than not because they still are not getting the nutrients they need.

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Sonia Jones ND from The Haven Spa and Health Clinic, Boquete, Chiriqui, Panama

Foods that will elevate your levels naturally

The B vitamins and zinc are important as they help the brain to manufacture neuro-chemicals out of amino acids. B3 is very important found in a  B complex supplement. Do not take B3 on its own however you can take a B complex and add a B3 supplement. If you are short of B3 your body will have to make it from tryptophan. You want to reserve your store of tryptophan for the production serotonin and not for making B3.

Eating foods that contain a good amount of tryptophan will ensure better levels of serotonin.

• Seeds – pumpkin, sunflower, sesame
• Nuts – hazelnuts and almonds
• Wild game
• Chicken
• Turkey
• Bananas
• Prawns
• Yogurts

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The general rule is ‘palm size’. The piece of meat should be the size of your palm only. A chicken breast or leg would be a perfect size.

Please do not get hung up on exact grams of protein I have put down the figures only as examples to give you an idea. Do not weigh or measure anything, be relaxed about it, you know what a palm size is or what ½ a cup looks like approximately is fine.

Protein foods

Natural yogurt

Eggs

Fish

Cottage cheese

Chicken

Turkey

Lamb

Beef

Duck

Tofu

Nuts

Seeds

Beans or lentil + whole grains

It has been estimated that the average woman needs approximately 48g of protein each day.

The average man needs about 60g each day.

Interestingly far fewer men suffer from protein deficiency in the same way women do.

Chicken breast 20g

Piece of beef (size of your palm) 20g

Two eggs about 12g

Natural yogurt 7g

Tofu (3 ½ oz 100g) 8g

Cottage cheese (1oz 28g) 7g

Piece of fish (4oz 110g) 20g

For the average carnivore, grams of protein

Natural yogurt 7g

Fish (salmon) 20g

½ a cup of cooked kidney beans 7g

½ a cup of cooked long-grain brown rice 3g

¼ cup of walnuts 4g = 41grams

Plus large amounts of all fruits and vegetables – most contain small amounts of amino acids to make up the rest. It is important to eat lots of fruit and vegetables – they are alkaline forming, and counter act the acid forming protein foods.

The old term ‘first class’ protein referred to meat, poultry and fish now called ‘complete’ proteins as they provide all of the 9 the ‘essential’ amino acids. A ‘second class’ protein or ‘incomplete’ protein refers to a bean, lentil or grains as they generally lack one or two essential amino acids.

If you are a vegetarian or just eat vegetarian meals sometimes, here is something you should know.

A	B Lacks	C Good source
Beans	Methionine	Grains, nuts, seeds
Grains	Lysine, threonine	Beans and lentils
Nuts, seeds	Lysine	Beans and lentils
Vegetables	Methionine	Grains, nuts, seeds
Corn	Tryptophan, lysine	Beans and lentils

The rule is simple – remember to mix beans and/or lentils with grains. In other words always mix rows A with C ensuring you get the amino acids that is lacking.

For example – Hummus dip (recipe in part 2) with rice biscuits

Bean curry with brown rice

Spelt bread and lentil pate

For the average vegetarian, grams of protein

½ a cup of cooked kidney beans 7g

½ a cup of cooked long-grain brown rice 3g

2oz (56g) goats cheese 14g

Yogurt 7g

1 egg 6g

¼ cup of walnuts 4g = 41grams

Plus plenty of fruit and vegetables, that have small amount of amino acids.

For the average vegan (no animal foods are eaten) grams of protein

Tofu (3 ½oz 100g) 8g

½ cup walnuts 8g

1 cup of cooked kidney beans 14g

1 cup of cooked long-grain brown rice 6g

½ cup tahini 8g

½ cup flaxseeds 8g = 42grams

Plus plenty of fruit and vegetables, they contain small amounts of amino acids.

There are some amino acids in a lot of foods you eat that are not necessarily classified as a protein food.

Please do not get hung up on exact grams of protein I have put down the figures only as examples to give you an idea. Do not weigh or measure anything, be relaxed about it, you know what a palm size is or what ½ a cup looks like approximately is fine.

To lose weight and maintain health it is important that you get enough protein

1) it prevents fluid retention

2) helps to stabilize blood sugar levels

3) will help to control carbohydrate cravings

4) satisfy hunger

5) ensures healthy muscles and hence a good metabolism

6) proteins are needed for all hormone production including the thyroid hormone.

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