Food - Mood Connection

The holidays can be a time of immense joy,
yet it also adds additional stress to our already hectic lives .
Our schedules will be bombarded with additional responsibilities.
This added stress can push the limit on our bodies thus affecting our mood.

During this season our body could use some additional help to counter balance the excess load.

Here are a few tips to keep in mind.

Keep blood sugar in check

Many people have some form of blood sugar mood swings. You don't have to consume excess sugar to have a problem. Often it stems from yes, our food choices, but also by not eating regularly. Take the time to eat at least 3 times a day with small snacks.
A handful of nuts or a cup of yogurt is perfect.
Just be sure each meal and snack contain protein.
Protein is the KEY component in regulating blood sugar.
Try to always consume sufficient protein, fiber from whole grains, and healthy fats.
This combo will keep that blood sugar in check which by the way helps your MOOD!
How many of us walk around grouchy when all we needed was a bit of food.

Let's eat regularly and loose the grouch for the Holidays!

Support your Adrenals

Our adrenals are the manufacturers and the gatekeepers of stress hormones. Chronic Stress overworks them. Be sure to get your 8 hours sleep. Preferably starting at 10:00 pm. This is the best reset time for your adrenals. Try this! You will notice the difference in the way you feel at 6-7 am after you have fallen asleep at 10pm as opposed to any time later. This may not always be possible, but take those moments when you can. Your body will be grateful for the benefits from recharging your adrenals. Trust me....it works wonders!
Eating regularly, cutting out or limiting caffeine,
and cutting down on sugar also supports your adrenals.
Never underestimate the power of your Adrenals to either keep you steady or bring you down.
Compromised Adrenals tend to not only bring down your energy...
they bring down your mood or fill you with excess anxiety.
Let's keep those Adrenals happy.

Happy Holidays!

Nut Butter

In the morning I often grab a piece of whole grain toast loaded with a nut butter to get a dose of protein and healthy fats in the morning. Raw almond butter or walnut butter are often my nut butters of choice. However, a few of my friends prefer peanut butter and I just can't convince them to try another nut butter.

So, I decided to do some research and find the most healthful peanut butter choice out there...

I found that Whole Food Market sells a private label brand called 365. You can pick up a jar of 365 brand creamy or chunky peanut butter, which contains no added sugar or salt!! Amazing!
I bought a jar for myself and am now rotating it with my almond butter. It is fantastic!

Pick up a jar today and reminisce the childhood days of PB and J's!
It will bring a smile to your soul.

Smart Snacking

Snacking is something I tend to do a lot. I am consistently teased by my friends for my bag of snacks or protein bars that I carry everywhere I go. Funny thing is...I end up sharing my snacks with everyone since they suddenly realize they are hungry when they see me eating.
Snacking can become a way of life if you have blood sugar issues like I do.

Even if you don't have blood sugar issues you can benefit from snacking as your blood sugar levels are constantly fluctuating according to what you eat... or don't eat. It also turns out that eating several small meals throughout the day is an exceptional way to maintain a healthy diet, conquer cravings, stay lean, and get all of your daily nutrient requirements.

Here is some info on snacking habits:

1. Eating three meals a day with two or three snacks in
between meals can make your metabolism more efficient.

It's as if you are continually adding fuel to to the fire that is your metabolism.
The idea is to never let your energy wane or go without a bite for so
long that you get ravenous.

2. Snacking helps you eat less at mealtime!

This works especially well between the hours of 2pm and 7pm .
You can have two small snacks during this period.
You will find you will eat less at dinner.
Choose a snack that has about 100 - 200 calories with a healthy
balance of protein, carbohydrates, and healthy fat. This combo will balance your blood sugar which will in turn keep you satisfied. * * If your snack is high in refined carbs or sugar,
your blood sugar levels will jump (yay!) and then crash and burn (yuck!)...
leaving you feeling tired and even more hungry.

3. Snacking helps fill your body with your daily vitamin requirements.

This is a huge advantage for most of us as it is extremely
difficult to fulfill our daily nutrient requirements within 3 meals.
As an example, snack on low fat plain yogurt with a
handful of almonds/walnuts to add additional calcium to your diet
(the nuts add additional protein and fiber). Plus, with this snack
you are getting a perfect ratio of carb/protein/fat.
Also, try to include a fruit or vegetable in every meal or snack.
Try dipping cucumbers or celery in hummus,
or eat an apple or celery sticks with your favorite nut butter.
By adding veggies you will consume less calories while adding
additional antioxidants to your diet. Perfect Combo!

4. Snacking puts you in a good Mood!

This is important for most people. I know it is important for me!
When blood sugar starts to wane, we can become irritable and have
trouble concentrating. Most of the time we don't realize our blood sugar
is low, we just think the world around us is exceptionally irritating.
I am a prime example of this: I was recently deemed "snappy" by my
nephew on a morning drive in Hawaii...actually I heard a few cat hiss
sounds from mynephew and my brother as they described my behavior
to our surf instructor that morning. Not flattering, but funny! I had not eaten breakfast yet and it was 9:30 am...apparently not a good combo for me. A few bites of
food brought me back to normal. Next time you get this feeling stop
and ask yourself when you ate last.
Try a snack that includes the carb/fat/protein combo.
Your mood will lift and your energy will rise enabling you to tackle
your day....and the people around you will be much happier and oh so grateful!

Here are a few snack suggestions:

3/4 cup of shelled edamame 150 calories 12 grams of protein

Protein bar choose a bar with a low sugar content and at least 6 grams of protein

Hummus and veggies

Apple with nut butter, or a handful of nuts

Low fat cheese and veggies

Whole grain waffle with nut butter.... One of my FAVS!

Hard Boiled egg

Whole grain bread or english muffin with nut butter

Cottage cheese with fruit and nuts


Start Snacking People!

Blueberries!!

I LOVE Blueberries... I especially love the fact that they are packed with antioxidants...those compounds that protect our cells from free radical damage, thus slowing down the aging process and keeping us healthy.

Blueberries are low in calories, high in fiber, and are a low glycemic fruit which means that they won't spike your blood sugar levels! Plus, they contain 14 mg of vitamin C per 1 cup of blueberries.

I try to eat them every day. If you can't get them fresh... pick up organic frozen Blueberries from Trader Joe's. They are reasonably priced and delicious!

You can:

• Toss them in the blender for a morning smoothie...don't forget to add protein powder to start your day with balanced blood sugar levels.

• Add them to your morning cereal.

• Spread almond or peanut butter on toast and top with fresh blueberries...kids will love this one!

• Or, toss them in your salad for an extra kick of antioxidants.

Pick up some Fresh or Frozen blueberries to amp up your antioxidant load. The best part is they taste amazing so you won't realize that your are eating something that is so good for you!