Dopamine/Norepinephrine—Enhancing Foods
Lean Beef
Sirloin steak (with the fat cut off) or ground low-fat sirloin Top round or flank steak Tenderloin (with the fat trimmed off)
Lean Pork
Low-fat ham
Canadian bacon
Tenderloin
Turkey
Fat-free sliced turkey
Turkey breast
Low-fat turkey bacon or sausage
Chicken
Fat-free sliced chicken
Chicken breast—grilled, broiled, or stir-fried
Low-fat chicken sausage
Seafood
Cold-water fish—salmon, mackerel, herring, or sardines—which are especially good for Omega-3 fatty acids.
Note: Recent news reports have raised some concern about farm-raised salmon having too many contaminants. Until salmon farmers improve their practices, look for wild Alaskan salmon— Atlantic is often a code word for “farmed.”
Other fish, including tuna, halibut, and cod. They don’t have as many Omega-3s but are excellent low-fat protein sources.
Shrimp and other shellfish and crustaceans
Other Meats
Wild game, like deer or pheasant— they can be lean and also good sources of Omega-3s
Bison—it tastes different from beef, and is lean and healthy
Ostrich—also a very lean meat
Dairy Products
Fat-free cottage cheese. This is pure protein, and a good thing to mix with fruit or salad. About a half cup makes a full serving of protein.
Cheese. Low-fat cheeses such as part-skim mozzarella or string cheese are also mostly protein with very little fat. Hard cheeses have protein, too, and are great sources of flavor, though they do include more fat.
Yogurt. You can enjoy a cup of low-fat or nonfat yogurt without added sugar or sweetened fruit for a very balanced source of protein and carbohydrate. Milk. Because milk itself has a much higher percentage of carbohydrate than other dairy products, I wouldn’t consider it a serving of protein, but it does offer you some protein along with calcium and, if you’re drinking enriched milk, vitamin D.
Other Protein Sources
Eggs: This healthy all-around food offers you a high-quality protein source. Yolks do have a lot of arachidonic acid, a substance that contributes to inflammation, so if you’ve got an inflammatory condition—including autoimmune conditions, asthma, arthritis, and certain skin conditions—you might want to avoid or reduce your intake of egg yolks. Most of us, though, can feel free to enjoy eggs—complete with yolks—from pasture-raised, flax-fed hens. I’d avoid the mass-produced eggs that are high in Omega-6s and probably loaded with toxins as well.
Tofu: Look for low-fat or light tofu if you can, and of course, avoid deep-frying.
Protein powders: These are quick and easy to use, especially at breakfast time, and they make it easy for vegetarians to ensure that they are getting enough protein. I recommend soy protein powder; nonsoy vegetable protein powder; rice protein powder; whey powder; and egg powder, which is made from egg whites only.
Beans and Legumes
Soy beans (try edamame, or fresh green soybeans)
Black beans
Fava beans
Pinto beans
Chickpeas
Kidney beans
Lima beans
Split peas
Lentils
Peanuts (20 to 30) or peanut butter (1 to 2 teaspoons)
Nuts (daily serving size in parentheses)
Almonds (10 to 15)
Walnuts (6 to 10)
Pecans (10 to 15 halves)
Pistachios (20 to 30)
Cashews (6 to 10)
Seeds (1 to 3 tablespoons per day)
Pumpkin
Sunflower
Sesame
Flaxseeds
Green, yellow, red, and leafy vegetables
These are not themselves sources of norepi/dopa, but of the B vitamins and minerals that are essential to the brain in making this vital neurotransmitter. And of course, brightly colored veggies are great sources of fiber, antioxidants, and cancer-preventing agents.