feel hungry or deprived when trying to lose weight. The protein in tur- key, chicken and cold-water fish like salmon and mackerel helps us feel more satisfied and on top of things. Barnes also suggests eating low-fat cottage cheese, avocado, wheat germ, whole-grain crackers and bananas to help increase serotonin levels and feel- ings of well-being. “When you crave something sweet or feel like you’re crashing mid-afternoon, that’s the time to eat a small amount of these foods to get you back on track,” she advises. Julia Ross, author of The Mood


Cure and The Diet Cure, agrees. This Mill Valley, California, nutritional psychotherapist recommends complex carbohydrates such as whole grains to keep us on an even keel during weight loss. “This means pushing away the leftover cake and eating sensible carbs to stimulate serotonin,” she says. Promote digestion. The fiber in fresh fruits and vegetables and whole grains helps move things along in the digestive system, making our bodies work more efficiently. Barnes favors drinking peppermint and other herbal teas and incorporating sage, dill, oreg- ano and other herbs in savory dishes to aid digestion.


According to a recent University of


Illinois study, soluble fiber found in oat bran, fruits, vegetables and nuts not only facilitates digestion, but also supports the immune system. Professor Gregory Freund, who teaches at the university’s medical school in Champaign, explains, “Soluble fiber changes the personality of immune cells—they go from being pro-inflammatory, angry cells to anti- inflammatory, healing cells that help us recover faster from infection.” Feel full. Hunger pangs can derail


anyone’s best efforts to eat better. Barnes learned that liquids, includ- ing up to two quarts of water a day, help retain a satisfied feeling. In cooler months, she makes soups that incor- porate leafy green vegetables, onion, garlic, chili peppers and herbs. An apple a day might keep the


doctor away—and help in other ways, as well. “Apples have a high water content and are packed with fiber, two factors that leave you satiated,” says Keren Gilbert, a registered dietitian and


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founder of Decision Nutrition, in Great Neck, New York. “For a tasty protein- packed snack, top apple slices with natural almond butter.” Accept treats. Leaving room for a treat, like a piece of fine chocolate, can leave us feeling satisfied rather than stuffed, says Katherine Harvey, a regis- tered dietitian in Kansas City, Missouri. Indulging in a little sweet treat from time to time reinforces the per- ception that eating right can be simple and pleasurable, says Barnes. In cold months, she likes to bake apples sweetened with Stevia and cinnamon, or poach pears in fruit juice and spices. She might break open a pomegranate and slowly munch each ruby-colored seed, or stop at a coffee shop to sip a latte made with low-fat milk. Barnes’ evolved natural foods strat- egy has helped her maintain a desirable weight for many years now. “Sustainable weight loss involves sustainable eating,” she says, “finding healthy foods that we can enjoy for the rest of our lives.”


Award-winning cookbook author Ju- dith Fertig blogs at AlfrescoFood AndLifestyle.blogspot.com.


Bonus Diet Tips


Be mindful. Hunger may be more mental or emotional, rather than physical, says nutritionist Katherine Harvey. “Becoming more aware of where in our bodies we’re feeling hungry—our heads, chests or stom- achs—can help us discern if we’re eating out of boredom, emotional distress or true physical need.” Celebrate each meal. If we can focus on each bite and do nothing else—no reading, watching TV or working at our desk—we’ll eat less, says health writer Kathleen Barnes. “It helps our focus to bless our food, the people who grew it, where it came from and the good work it is doing in our bodies.” Drink lots of water. Staying


hydrated is important. To keep track of her allotted two quarts of water a day, Barnes drinks it from a two-quart canning jar.


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