We all love the holiday parties, feasts and opportunity to spend time with friends and family.  This is a time to feel grateful and have fun but sometimes the holidays also bring up some feelings of loss, sadness or even fear.  It could be the stress of so much to do, financial burdens or just simply missing someone that is no longer here with us.  

I find myself very busy and can easily party more, sleep less, eat more sweets and even abandon my self care practices.  This can lead me into feeling depleted and exhausted which effects my mood causing me to feel a little depressed. Sometimes we over do it, it happens, so try not to beat yourself up over it. 

Below I have put together my top 10 natural mood boosting foods and strategies to help navigate through this season with more ease and joy.

There is also a recipe for a Black Bean Salad which includes some of these mood boosting foods.  It's yummy!

                    *******

In the meantime I am having lots of fun working on the Nourishing Foods Cleanse - Winter Edition - Recover Your Health - Cleanse Your Colon. In this cleanse we will be learning more about the acid and alkaline levels in our body.  I am testing my levels daily. It is quite revealing especially with the holiday parties, shopping and extra activities.   In the cleanse we will be doing this together so you can find out exactly where your body is at and how to bring yourself back into balance. When you are in balance you organs work better and you look and feel fantastic.  

Some of us need a cleanse after the holiday full of rich foods, sugar and alcohol. What if you could relax and enjoy the holidays knowing it was all there in January when you need cleansing and inspiration the most? It is great to have this cleanse waiting for you after the holidays. This is a real chance for purification and detoxification. Click for more information and to sign up.

January is a great time to cleanse so you lose the weight you may have gained over the holiday and get back into balance.  You will get a cleaner, leaner body by activating your systems of detoxification and elimination. 

You will remove toxins that have built up in your system by supporting your colon which is one your primary organs of detoxification.

 

I will help you find the level of cleansing which is right for you.  Everyone has different health needs, lifestyle and time.  There are many options in this cleanse to find out what is appropriate for you. Click here to read the most FAQ to see if this is right for you.  

 

 

 

 

   Foods To Boost Your Mood

 

Omega-3 Fats: These fatty acids are essential to your brain.  Omega-3 fatty acids  provide many benefits especially helping to fight against depression and moodiness, The omega 3's cushion your brain cells. Omega-3's help build the neuronal connections in the brain as well as create the receptor sites for neurotransmitters. Also, the more omega-3s in your blood, the more serotonin you make and the more responsive you become to its effects. Serotonin is sometimes thought of as a "happy" neurotransmitter. Good levels of serotonin secretion bathe neurons in the brain in chemicals that help promote feelings of comfort contentment and well-being.Get more Omega'3 by enjoying wild sustainable fish like salmon and sardines and by taking a high quality fish oil (Carlson's is a good brand).  If you are a vegetarian you can get omega 3 from flax, chia and walnuts. 

 

Vitamin D: We are now experiencing the shortest days of the year.  Dec 21 is the shortest day.  Sunshine produces Vitamin D in our body, but with these short days and little time outside many of us are deficient in this vitamin. This can affect your mood. Ideally you want to optimize your vitamin D levels by exposing your body to the sun for 20-30 minutes daily. If you are unable to spend time outside in the sun consider taking 2,000 IU's of Vitamin D3 daily.  This is the sunshine vitamin and can help brighten your mood. (I like Garden of Life, Vitamin Code, Raw D3)

 

Protein:  If you are not getting enough protein you may be missing out on an important depression-fighting amino acid, called tryptophan. Tryptophan is needed to make the neurotransmitter serotonin and low levels of serotonin are linked to depression. Protein-rich foods, such as beef, poultry, seafood and eggs are typically the best sources of it.  I don't like to eat too much animal protein so I like to stick to some of the other good sources of tryptophan which include, tempeh (322 mg per cup), adzuki beans (185 mg per cup) as well as all other beans and lentils, tahini (104 mg per ounce), pumpkin seeds (347 mg per half cup) and sunflower seeds (295 mg per 100 grams of hulled dry roasted seeds)and blue-green algae spirulina (929 mg of tryptophan per 100 grams)

 

B Vitamins: Vitamins B6, B12 and folate also help to produce the "feel-good" neurotransmitter, serotonin. In addition, they also lower homocysteine - an amino acid that increases the risk of cardiovascular disease and depression too.  It has been shown women with high homocysteine levels were prone to depression. Foods with the most vitamin B are typically those that are high in protein like fish, lamb and eggs.  The foods I like to focus on for Vitamin B are the dark green leafy vegetables, like kale and spinach, also, lentils,  avocados, red pepper, broccoli, cauliflower.  

 

Probiotics: Feeling moody may not be "all in your head" It could be in your gut too. Approximately 90% of the human body's total serotonin is located in the gut, where it is used to regulate intestinal movements and regulate, mood, appetite and sleep.  Small intestinal bacterial overgrowth (SIBO) has been found to contribute to depression, by promoting inflammation and oxidative stress as well as hindering the absorption of mood-boosting nutrients.  I recommend eating Raw Fermented vegetables daily.  Put some raw sauerkraut or kim chi in your salad or take a probiotic supplement. 

  

I don't advocate taking supplements instead of food.  I do like to use supplements in times of stress and if I am extra busy, like now, during the holiday.  It is just another tool to help us navigate our life. During this time I take some Omega 3's, Vitamin D and B Vitamins.  In addition, if you are feeling particularly depressed there are two natural supplements that can boost your mood and help to keep your neurotransmitters in balance. They are called SAM-e and 5-HTP. You can find plenty of excellent research about these supplements online. Of course, please check with your doctor first  

   

Take a bath: I know you're saying you don't have time, but you can take 15 minutes at the end of the day, stop whatever you are doing and decide this is time for you.  Light some candles, put some Epsom salts into the tub to relax your muscles, add a little lavender, the aroma will relax you and get in. Once you are in you will be able to just let it all go and feel good flooding your body with "happy" hormones. 

   

Hand on Heart: If you are having a moment of stress or anxiety, go find a place to be by yourself even if it is the bathroom at work.  Put your hand on your heart and pretend to breathe in and out of your heart, take 3 deep breaths. Keep your hand on your heart, breathe in while saying the words, kindness, gentleness, compassion, understanding. Breathe that energy into your heart. Feel the love and the trust in your body. Settle into it. Relax and breathe.  At the Heart Math Institute www.heartmath.org  they say the very act of putting your hand on your heart releases some of the feel good hormones like oxytocin into your body.  This is so simple but it feels really good. Give yourself this gift.

 

Belly Breathing:  When you are with your breath your attention is in the present moment, not caught up with the past or the future which is where the stress is. This is how to do it.
Sit comfortably with your feet on the floor, relax your face and your jaw.

Breathe in 1-2-3 filling your lungs ¾ full & pushing out your belly

Hold your breath 1-2

Breathe out 1-2-3-4-5 pulling your belly back toward your spine.

Repeat 5-10 times.

 

Hugging: This is one powerful tool that is often overlooked because it is so simple.  Multiple scientific studies have shown hugging to be an effective way to keep ourselves happy and to improve the health of our heart. In fact, studies show that folks who are regularly hugged by their close friends and family have reduced heart rates, lower blood pressure, increased nerve activity and more upbeat moods. Just a brief hug of 20 seconds releases oxytocin into the bloodstream. Oxytocin is the bonding hormone that allows you to establish a deep connection with others; it's the glue of society.

 

Ask A Question: Once or twice today ask yourself this question "What is the most loving thing I can do for myself right now?" Just asking the question changes your energy. Notice, does that mean get some water, go outside for a minute and look at the sun, getup and stretch. Whatever self-care you think you need go ahead and do it. This will empower you. You will feel better right away.

 

 

 

This is a delicious high protein salad with some natural probiotics from the sauerkraut.  Perfect to have on hand for a quick lunch or to bring to work.  It also has folate in the beans and B vitamins in the red peppers. It will keep for 3 days in the refrigerator.  

 

1 ½ cup cooked black beans or 1 can 

   organic black beans rinsed

2 roasted red pepper diced (about 1 cup)

1 stalk celery diced

½ cup raw sauerkraut (juice squeezed out 

   and discarded)

2 scallions thinly sliced

¼ cup apple cider vinegar

½ tsp Celtic sea salt

1/3  cup extra virgin olive oil

1 cup cilantro chopped

 

• In a medium bowl mix together the beans, red peppers, celery, sauerkraut and scallions
• In a small bowl dissolve salt in the vinegar.
• Whisk in the olive oil to create the dressing
• Pour dressing over the bean mixture
• Mix thoroughly.
• Add in the chopped cilantro
• Serve on a bed of lettuce or arugula