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!

Super Foods!

There are many food choices available to us on a daily basis.
We all pretty much know what to eat if we want to stay healthy.
Some foods however offer additional and almost medicinal benefits.
I have made it my mission to find these foods
and incorporate them into my diet.

Here is a short list of Foods that I LOVE for the their nutritional value, and a few super foods that I read about from Dr. Oz There are many more but these top the list for being the foods that most people will enjoy...check it out...

• Almonds : The BEST snack of all! These are high in fiber and protein. They will satiate you so hunger will not overtake you between meals. Pair them with a cup of plain Greek yougurt for extra protein and a dab of honey just for taste...YUM!
  

• Broccoli : Broccoli acts like a medicine in our body. It helps to remove toxins from your liver like no other medicine or food available! I add huge chunks of broccoli to my daily veggie drink. If you don't have a juicer for your veggies, simply add broccoli to your daily veggie intake. Make it one of the 5 fruits and vegetables you consume daily.
  

• Green Tea and Coffee : OK, here it is.... the more I read this about coffee the more I am convinced... Coffee does contain antioxidants! It's shortcoming lies in the caffeine which can overstimulate the nervous system, the adrenals (which help regulate your stress response), and your heart. If you want the punch of antioxidants without the caffeine overload, grab a cup of green tea. Even caffinated green tea has much less caffeine than coffee. Maybe have that morning cup of coffee and then switch to green tea for that late afternoon pick me up.
  

• Dark Chocolate : The chocolate of choice needs to be at least 70 %. This high quality bittersweet cocoa contains flavinoids (natural antioxidants) that improve blood vessel function. Enjoy an ounce or two a day! By the way..milk chocolate does not count. It is loaded with milk fat...pass on that one.

• Oatmeal : Steel cut oatmeal is loaded with healthy fiber which makes it an excellent choice for breakfast. Top it with fruit to beef up your fruit/veggie quota and add some nuts for extra protein and healthy fats! I like to add a bit of plain yogurt for an extra dose of protein and a healthy dose of probiotics. Buy the plain greek yogurt since it contains no added sugar. You can always add some agave or honey if you have a desperate sweet tooth that needs it's fix.

Enjoy Your Super Foods!
Your body will be pleased.

~judi

Calcium

All of us need calcium at every stage of life. Children need calcium to build healthy bones and teeth. Adults need calcium to support bone density. Most people do not get an adequate supply of calcium from their diet alone. This is probably due to the fact that most people eat a diet with high levels of processed food and not enough healthy dairy products or vegetables that contain adequate levels of calcium. This is especially true for children who often maintain a diet filled with refined foods. Due to this factor it is highly important to consider supplementation in order to keep your body and your child's up to date with daily calcium requirements.

Here are the basic daily requirements (from the National Institute for Health):

6 - 10 years old 800- 1,200 mg
11 -24 years old 1,200 - 1,500 mg
WOMEN 25 - 50 years old 1,000 mg
MEN 25-60 years old 1,000 mg

The best way to fill up on your daily vitamin/mineral requirements is through your food. Think of supplements as your necessary back up plan.

Here are a list of foods that contain high levels of calcium.

• Yogurt, plain
• Milk, low fat or nonfat
• Milk, whole
• Cheese, including American, ricotta, cheddar cheese and mozzarella cheese

Getting enough calcium can be a especially hard if you or your kids are allergic to milk. These nondairy foods can be good choices for people with milk allergies who need calcium:

• Salmon
• Tofu
• Rhubarb
• Sardines
• Collard greens
• Spinach
• Turnip greens
• Okra
• White beans
• Baked beans
• Broccoli
• Peas
• Brussel sprouts
• Sesame seeds
• Bok choy

Enjoy these calcium enriched foods, your body and your bones will be pleased!
More later on the Calcium/Magnesium connection....