Friday, December 17, 2010

Eat, Drink, and Be Merry


The holiday season is certainly no time to feel deprived. It seems like everyone is indulging in fabulous treats, libations and good cheer. While it can be difficult to stay on track even with the best motivation, there is a way to win while still enjoying your holidays. By being selective about which foods you choose--you can stick to your healthy eating goals and improve your overall mood.

For example--many people feature a Roast Turkey or Chicken at holiday dinners. Not only is poultry an excellent source of protein, it contains the Amino Acid Tyrosine, which improves both Dopamine and Nor epinephrine levels in the brain. These key hormones regulate mood and work to support the Central Nervous system. Likewise Seafood, a common feature in Mediterranean Christmas celebrations is rich in Selenium--a mineral which also reduces anxiety, improves mood, and is said to key gray hair at bay. Citrus, such as clementines are rich in Vitamin C--an antioxidant which also raises Nor epinephrine levels. Avocados are even richer in potassium than bananas and have over 20 vitamins and minerals. To top it off--the healthy fats in avocados--satisfy your hunger faster and help to make you feel fuller. Nuts are found on many a holiday buffet and not only do they supply protein, and healthy fats which support your heart, they are also rich in Selenium and vitamins.

What about dessert? Go ahead,have some chocolate in moderation. Chocolate can cause the release of feel good hormones known as Endorphins and is rich in Minerals such as Magnesium, Calcium, Iron, Zinc, Copper, Manganese, and Potassium. Chocolate also has Antioxidants known as flavonoids and B vitamins which support the nervous system. Allow yourself to indulge, but make the calories count. Make certain to get nutrition along with good taste. Your brain is an amazing organ that supports your entire body. Support your holiday cheer with healthy and delicious choices. Use self hypnosis to manage portion control or set limits as to how much enjoyment you will allow. For instance if there is a holiday party on the weekend--give yourself a mental break and enjoy it--taking care to monitor your eating for the rest of the week.

Soul Centered Health offers the following tips to clients looking to improve mood and manage weight during this season.
-When feeling overwhelmed,practice mindfulness and meditation to reduce holiday stress.
-Remember to breathe--practice taking 3 deep breaths before entering a stressful situation or when you feel tempted to overindulge.
-Lastly--make sure you drink your water. Sometimes what you feel is not hunger, but thirst. Although there will be cider, punch, eggnog and spirits--water is readily accessible to your cells and does not require filtering or digestion. Your magnificent brain is 75-80% water! Keeping adequate hydration will go a long way to improve your mood.

All in all the holidays are about enjoying what remains of the year. If you have been moody or down, maybe the holidays are the perfect time to spread good cheer.

Tuesday, December 7, 2010

Tis the Season for Sadness


Even when everyone around you is acting festive and glad, you may find that you are not in the mood, or worse yet--more sad than usual. You may have a special condition known as "Seasonal Affective Disorder" or SAD for short. This is a real disorder caused in part to the shorter days and dismal weather associated with the winter months. The lack of sushine, causes a drop in hormonal levels for some people and this in turn affects their mood. Other reasons for depression, may include the financal stress, relationship stress, or grief for loved ones no longer around to make the holidays special. You are not alone. Millions of Americans feel the same way and help is available. If you are affected by the Winter Blues, you may want to open your windows and blinds to allow in more natural light, you can take a walk in the daylight and make sure you get some exercise to improve your stress levels and flush your body of toxins. You can also get natural help for depression by seeking out a practitioner of Herbal Medicine, Acupuncture, Yoga, Hypnosis, Massage, or Reiki. I would also recommend a medical consult with an allopathic or osteopathic (MD or DO)doctor to make sure you are truly benefitting from complimentary care. If your symptoms are severe and you find yourself withdrawing completely or focusing on death, you may need more immediate intervention such as a prescription medication or other therapy. Please reach out to help yourself or a loved one during this season. Tis the season where no one should feel alone.