Monday I shared a piece on what our metabolism is and how it works. Today I’m providing you with a list of the very best metabolism boosting foods that exist. Now almost every fruit and vegetable is a metabolism booster. I just picked the best of the best. Some food items you may be very familiar with and others you may just be learning about for the first time.

It’s a long list but I really want you to learn a little bit about each food. It is my belief that once you know what it does and why it’s earned its place at the top, you might want to just give it a try.

Enjoy and remember to buy organic as much as possible.Why organic? Two people are given the exact same food program for one week; person number one consumes only organic food, person number two consumes only conventional food. Person number one will increase their metabolism and lose weight at a faster rate. Even when consuming the exact same foods. Why? In laymen’s terms our body is designed to meet the slowest digestible food. This is the theory at the root of food combining. In other words, if your diet is full of easily digestible, metabolism-boosting goodies but they are full of pesticides, herbicides, hormones, anti-biotics, arsenic, ammonia and other chemicals, the body is not designed to metabolize those, it has no idea what to do and so it holds on. The entire digestive process slows down, and metabolism is not increased.

Fear not. It is easier than you think. Begin by making two organic meals a week. It is a wonderful start and as these small steps will increase they add up to huge changes in your health.

TURMERIC
This 3000 year old spice is one of our most powerful healers. Turmeric has shrunk cancerous tumors in mice, and these tumors did not return. This is HUGE! The active ingredient in turmeric is curcumin. Besides being a winner in science labs, turmeric is credited for: reducing the risk of leukemia, preventing and stopping the growth of prostate cancer, preventing melanoma cells to grow, is a natural liver detoxifier (again remember our lesson on metabolism, our cells and the liver), aids in fat metabolism, may prevent and slow down alzheimer’s by removing amyloyd plaque buildup in the brain, is a very powerful anti-inflammatory, which aids with arthritis, natural painkiller and has been used for years as an anti-depressant in Chinese medicine. You can buy turmeric in pill form, this is the easiest way to make sure you get a high dosage each day. I use it in spice form. I sprinkle it over quinoa, in vegetable stir-fries, you can use it on your eggs, in a tofu scramble. I basically sprinkle it on any vegetable I eat.

CINNAMON
Ok this one is my favorite. I am cinnamon crazy. Cinnamon has one of the highest anti-oxidant levels of all herbs and spices. Here is a little known secret I am sharing with you. This is why we want you to LOVE VIB – you get it here first! So you are reading this and thinking ‘I am so good I use cinnamon everyday and must be getting all these health benefits, right?’ Wrong! Sorry, but most cinnamon sold in the USA is not cinnamon. What now? It’s true. Unless you are buying Ceylon cinnamon you are sprinkling something called Cassia on to your toast. Cassia is similar, and is related to cinnamon, but does not have the powerhouse health benefits we are sharing with you. As a matter of fact the compound in cassia, called coumarin, can actually damage your liver and is harmful to those on blood thinners.

So what are these great benefits of real cinnamon? It is fabulous for keeping blood glucose levels even – the holy grail to getting that metabolism working in your favor. So it works very well for people with hypoglycemia and type 2 diabetes, lowers LDL cholesterol, aids in digestion, reduces arthritis pain, boosts memory and cognitve function, helps migraine pain, is an anti-infammatory. I sprinkle mine in tea, in oatmeal, on my Ezekiel bread with almond butter, in my smoothie, in pancake batter, on applesauce, in cereals, in my muffins, everything I can! Really!!!

CAYENNE PEPPER
This is a super spice! It is named for the city Cayenne, in French Guyana, in South America. Cayenne powder comes from red hot chili peppers. The “fruit” of the pepper is dried and then ground and sifted to make cayenne pepper. The active ingredient is capsaicin. Capsaicin is considered a “thermogenic” chemical. Your takeaway is that it speeds metabolism and decreases appetite! Yippee.

It isn’t just a wonderful diet aid it also increases blood flow, maintains healthy blood pressure, is an anti-inflammatory, boosts immunity, has anti-viral properties, promotes a healthy digestive system and helps with regularity. A healing teacher once told me that you can put cayenne pepper on a wound, if someone is bleeding a lot (while you are waiting for an ambulance) acting like a clot, it helps stop bleeding. Hope I never have to try that one! Another friend who was to have oral surgery,brushed her teeth and gums 2x a day for 3 weeks. She never needed that surgery! I have tried this and it is not for the faint of heart. On a separate note, if you are menopausal and/or experiencing hot flashes cayenne pepper will exacerbate them.

KALE
Kale is King. There is no other vegetable that has as many antioxidants, or as high an ORAC rating. Kale is a superfood chock full of phytonutrients. It is part of the cruciferous vegetable family. This family of veggies fights cancers by releasing enzymes that neutralize free radicals and detoxifies the liver. Now remember the lesson on your cells and our metabolism – well this is where kales come in. Anything that detoxifies also helps with your metabolism.

As with all leafy greens, Kale is also an excellent source of iron, omega-3’s, Vitamins A, C, E and K and is very high in calcium. Kale is high in carotenoids, lutein is one of them, which is needed for eye health. Here is where I love to play “connect the dots.” Our country has a high incident of fatty livers, (from high saturated fat diets), we also have a high incidence of glaucoma and cataracts. Remember, Kale is both a liver detoxifier and good for the eyes. Guess where the eyes get just about all of their nutrients from ? The liver! Isn’t this stuff fascinating?

The US is one of the leaders in dairy consumption, but we also have a high incidence of osteoperosis in this country. How could this be? Studies are in, that are proving dairy is not what fights osteoperosis and bone loss. The true preventer is a diet rich in leafy greens and this is where Kale is king!

SPINACH
Another leafy green loaded with antioxidants, vitamins A, C, K and lutein (remember the carotenoid that aids eye health). It is full of iron and folate – remember Popeye! I love spinach. I think I eat spinach and kale more than any other vegetable. They are both so easy and fast to prepare.

SWISS CHARD
Swiss chard got its name to distinquish it from french spinach. Others say it is from the beet family but without the swollen “root.” What I know for sure is it’s a leafy green that’s chock full of antioxidants and minerals; potassium, iron, magnesium. Swiss chard is one of the most powerful anti-cancer foods due to its combination of traditional nutrients; phytochemicals, chlorophyll and fiber. Swiss chard is also a good source of B6, calcium, thiamine, selenium, folic acid, protein and zinc. With all of these vital nutrients in it we just know it is working on our metabolism – talk about a multi-tasker!

BROCCOLI
Also from the cruciferous vegetable family, the chemicals in this powerhouse prevent cancers by fighting excess estrogen in the body. It is also full of iron, calcium, potassium and folic acid. High in anti-oxidants and fiber, of course it is on our metabolism boosting foods list.

For anyone with thyroid issues broccoli, and all cruciferous veggies are considered harmful if eaten raw. They contain chemicals called goitrogens, meaning they can produce goiters. Lightly cooking or steaming your veggies inactivates the goitrogens. I love broccoli but since I have a thyroid issue I eat very little. I gave it up for over a year while healing my thyroid and instead filled up on kale, swiss chard, spinach and many other plant foods. I have since reintroduced it and it is fine. Kale is considered a cruciferous vegetable but contains less of the goitrogens.

BEETS
I love beets, I love everything about them, their taste, color, texture and how easily they blend in foods. Did you know that during the Victorian era women would use beets to make their cheeks look rosy! The beet roots are a real powerhouse for phytonutrients and antioxidants. Beets contain iron, folic acid, potassium, vitamin B6, calcium and fiber. Beets are another wonderful liver detoxifier, are excellent for cleaning the blood, kidneys and gallbladder and for relieving constipation by improving peristlasis in the large intestine. Is it any wonder beets are on our metabolism list? I puree beets and put them in all my baked goods. It lets you cut down on sugar and adds so many antioxidants to your food. For your veggies just cut the greens and sautee them with garlic and then chop and sautee the actual beets and serve together – yum! I predict you will be hearing more and more about the benefits of beets.

FENNEL
The name Fennel comes from a place in Marathon (which meant “place of fennel”). Fennel grew everywhere there. Marathon was town in Greece, which was the battle of Marathon in 490 BC. The Athenian army won and beat the Persians. After the victory, a messenger ran from Marathon to Athens, to announce the victory. The distance between the two towns is 26.2 miles, hence the modern day marathon being 26.2 miles. Another little known fact is that the messenger died during this journey. So we just learned three things: how the word marathon came to be, how the expression “don’t kill the messenger” came to be, and why I don’t run marathons!

Ok I digress, Fennel is used by many herbalists to relieve intestinal issues, it expels gas and gets our digestive tract working, relieves stomach cramps and helps bad breath. It is full of postassium, fiber, folic acid, iron, calcium, magnesium and manganese. Fennel also contains large amounts of anticancer coumarin compounds, ranking it high in antioxidants. Just chop it up and put it in salads, mix it with kale, or top it on fish. Either way don’t run away from your fennel!

TOMATOES
Tomatoes are very high on the antioxidant list. They protect against prostate, cervical and breast cancers. They are great for your blood and your heart. The good stuff in tomatoes is lycopene. The lycopene is reduced at a much higher rate if the tomatoes are warmed – so cooked tomatoes like tomato sauce are a much better source. Also organic tomatoes have almost five times the amount of lycopene so choose organically. Don’t forget organic ketchup as well. Much more lycopene and no high fructose corn syrup. Even Heinz makes organic ketchup now. I just chop up tomatoes, place them on my fish, drizzle with olive oil and bake.

YAMS
More powerful than sweet potatoes. Yams offer a great source of vitamins B1, B6, C, fiber, potassium and manganese. This power house carb. also contains a unique phytoestrogen called diosgenin, which help with the balancing of our hormones, estrogen and progesterone. This is why you will hear of natural progesterone creams being made from wild yam. Yams made our metabolism list because they aid the liver and help to detoxify excess estrogen in the body. Great for anyone over 35! I eat baked yams all the time and I blend them in my soups. Adding just half a yam [skin off] will give the texture of a creamed soup without using any dairy. Also try slicing and baking – yam chips are the best.

AVOCADO
Avocados are a true superfood. Filled with monounsaturated fatty acids (the good heart healthy fats) that actually help you lose belly fat. Good fats are also needed for proper hormone synthesis, brain function and to transport many nutrients and vitamins to where they need to go. The avocado is also a great source of fiber, potassium, magnesium, protein, vitamin b6 and K. This is truly a perfect food. I add avocados to all my blended green soups and to smoothies to give that creamy taste.

SEA VEGETABLES
We just don’t get enough of these and we don’t always know how to do so. They offer the broadest range of minerals of any food. ANY! It is said that all the minerals found in the ocean are the same as found in human blood. Sea veggies are full of lignans, phytonutrients that fight cancer. Lignans aid our metabolism by inhibiting estrogen to be stored in our fat cells. This cuts down our cancer risk considerably. I take my sea veggies for thyroid health. These are natures richest sources of natural iodine which is essential for thyroid health. Because these thyroid hormones regulate metabolism in every cell of the body and play a role in virtually all physiological functions, an iodine deficiency can have a negative impact on your health. How do you get your sea veggies? Well most health food stores have a variety now. I fill nori with tuna and eat it as a sandwich, I throw nori and wakame into quinoa or in soups and I cut nori strips and add to my veggie stir fry. My easiest and most guaranteed way is to have 2 oz. of Life Force Body Balance every single day. This super elixer offers all of the sea vegetables necessary to maintain thyroid health. It is a superior supplement with metabolism boosting properties.

GARLIC AND ONIONS
Garlic and onions are from the allium family. They are superfoods. They have anti-viral properties, lower cholesterol and blood pressure, and have antioxidants that have been studied to help prevent cancer. They also have mild stimulant properties, especially garlic. So try not to have too much in the evenings it will keep you awake, and who wants to be wide awake when no one wants to kiss you!

OLIVE OIL
My favorite. I put olive oil on anything I can. Olive oil is a good fat, no make that a great fat! Olive oil is one of the best transporters of vital nutrients to the brain and our organs. New studies are showing it helps prevent Alzheimer’s. Why is oil on our metabolism boosting list? Well did you know when your body is full of the good fats (and proper lean protein) it will not have sweet cravings. It is true. Olive oil, flaxseed oil and coconut oil all aid in metabolism. High temperature oils are bad for you though so try to steam veggies and cook pasta and fish and drizzle the olive oil on afterwards. My favorite is Olio Beato. It is an organic olive oil that has won “great-tasting” award year after year. It is so delicious I could eat it off the spoon. Talk about doing a taste test. One taste of this and you will never eat supermarket olive oil again.

I hope you enjoy reading. More importantly, I hope you enjoy some of these wonderful, life-enhancing foods each day.

Who wants to boost metabolism and lose inches off their body in just 15 minutes? Yes, we thought so. Would any of you like to do it at a discount? Yes again!

Our favorite skincare specialist, Ildi Pekar, has outdone herself! The Ildi Pekar Skincare Salon is the first spa in the United States to offer the Electrical Muscle Stimulation Machine (EMS) , also known as Creative Fitness.

This high-tech, result-driven machine has taken Europe by storm. It’s used by models and celebrities throughout Europe. They always get the good stuff before we do. Wellness and beauty spa’s use it to shape, sculpt, and create your ideal body! High-performance athletes use the electric muscle stimulation to supplement their usual training and to increase strength and speed. Physiotherapists use it with their patients to accelerate the healing process and personal trainers are using it in fitness studios to achieve quicker results.

How does the creative fitness treatment work?

This unique fitness treatment works out eight different body parts (legs, abdomen, buttocks, upper and lower back, chest, arms, shoulders) simultaneously! The deep muscle structures get trained which is not possible to train when you’re doing conventional sport-training or exercises.

After only a few 15-minute training sessions the following results are achieved:
- The metabolism is increased, reducing body fat and weight!
- Tightening of the connective tissues and reduction of cellulite!
- Improvement of the cardiovascular system with increased blood circulation!
- Back aches and back pain reduced!
- Overall improvement in posture/spine alignment!

For the month of February, mention VIB, and The Ildi Pekar Skin Care Salon will offer you this treatment for $75.00! Improve your body and get in shape fast – and all at a VIB discount! Happy Valentine’s Day to YOU!

Please contact Ale at 212-682-6080 or email salon@ildipekar.com to set up an appointment.

Discounts cannot be combined. Packages are not included.

This guy is in love. So in love. He has found who is clearly his soulmate. He is enjoying a new blended family. They’re planning a wedding of their best friends and family. She adores him. I was so happy to listen to him and to witness his glow. And yet, he felt he needed to turn down the volume.

Why? He clearly feels amazing and is energized by his love. I wanted him to enjoy every bit! And I loved listening to the breadth of his feelings for his fiancée. So inspiring!

Do you ever have moments like that – where you feel the need to mute your happiness, success or good fortune? It is natural, I suppose. But squashing your emotions only hurts you and deprives those around you from experiencing your authenticity.

As my trainer said the other day, let it shine! You never know who you might inspire.

Name: Cristina Rueda

Job (aka, Career/Calling/Inspiration):
Full time corporate event planner for a financial institution, and part-time style blogger.

Family situation (kids? dating? long-term relationship?): Happily single.

How do you make sure you feel good every day?
I exercise every morning which makes me feel great and gives me incredible energy. Exercise minimizes what, at first, may seem like huge issues. Afterwards, I feel as though I can conquer the world. It’s those endorphins! I’ve always had a positive outlook and am fortunate to have a wonderful family and support system. I’m extremely grateful for my life, and being aware of what goes on in the world keeps things in perspective for me.

What inspires you to do the work that you do?
The job of an event planner involves tremendous organization, contact with people, multi-tasking, travel, creativity, etc. I really enjoy working on projects that have a beginning, middle and an end – like events do. It never gets boring.

My new adventure into the world of blogging happened quickly. The seeds were planted a few years ago when a friend suggested I start a blog on fashion. I was intimidated and and did not understand blogging so I put the thought aside. I kept thinking about it and realized that I needed a mission statement – a ‘raison d’etre.’ Once I developed this, everything flowed quite easily. It also helps that I have strong opinions on style and beauty, and I hope my writing reflects this. I love sharing beauty with the world!

How did you muster up the courage and confidence to create the life you have?
As corny as this sounds, I really love life and try to enjoy it. As I’ve gotten older, the confidence is easier. I realized it is up to me to create my life. Our future is about the choices we make. We are in control of our happiness, or unhappiness. My Dad always says, “You are the master of your destiny!”

What’s your approach to nutrition?
Exercising every day makes me more aware of my how I feel so I try to eat in a way that is optimal for my health. When you devote time to exercise you are less tempted to eat unhealthy things. I prefer good quality food in its simplest form. Of course, I allow occasional treats like cookies and candy. You can have your cake and eat it too, but in moderation!

How do you stay inspired when difficult challenges arise?
I try to keep positive and remember that I’m not the center of the universe. It’s easy to become overwhelmed with setbacks. I’ve learned to keep the glass half full, take a deep breath and think “this too shall pass.”

What do you do to stay in balance – in other words, how do you balance things like your career, your well-being, your happiness, your friends, your children, your spouse, dating, your fitness, your nutrition, your hobbies, etc.?
As glamorous as event planning can be: travel, hotels, beautiful places, it can be stressful. Staying organized, happy and exercising each day, helps! I’m single with aging parents who have been so wonderful and supportive to me, I would do anything for them. My mom has Parkinson’s. Balancing her care, with career has been challenging. I breathe and try to take things one day at a time.

What’s your ultimate indulgence – just for you?
Definitely exercise! I get so much pleasure out of it and it keeps me sane. This year I will be competing in my second Nautica Sprint Triathlon (.5 mile swim, 19 mile bike, and 4 mile run). I never thought I could be capable of doing this and when I turned 50, I decided to take the plunge – literally! It is the best thing I’ve ever done. I also love reading newspapers and books, and I try to walk everywhere and explore my surroundings.

What advice do you have for women/men aiming to have it all?
I would say that you should not aim to have it all as that can be overwhelming and possibly disappointing. Try to figure out what makes you happiest and do that well. I think that being curious and interested in the world around you makes life much more exciting and opens up opportunities. Finally, and most importantly, being kind and thoughtful as you move through life will bring even more good things – karma!

Any other thoughts?
Work every day on trying to see the positive side of things. Life throws wonderful things our way and we need to be able to recognize them. Always remember when things are not going well you are not alone. If someone else has made it back from the abyss – so can you!

Thank you for speaking to Venus In Balance and for inspiring so many!
xo

-Dr. Suess

Magnolia bark: This is one of the oldest plants on earth and has been used in Chinese medicine for thousands of years. Fossils date back 95 million years! Mostly found in Mongolia and Japan this bark has been used to heal almost everything! It lowers cortisol, the stress hormone, easing anxiety and depression. It is used as a fat burner and a laxative. It’s also used to boost immunity, diminish cramps, and ease digestion by vanishing bloating and gas. As if all this wasn’t enough, Japanese studies show that honokiol and magnolol, both found in magnolia bark are over 1000 times more potent than vitamin E as an antioxidant. It’s truly every woman’s dream herb! You can purchase it at the health food store.

So can metabolism be changed? Today you will learn what foods to eat what to do and what magic pill to take. I’ll answer that last question first. Sadly, there is no magic pill. There are countless pills and powders promising metabolism-utopia, and I if a healthy version existed I would tell you about it.

What does metabolism mean? The earliest known use of the word dates to the early 19th century. It derives from the Greek word meta, meaning change and the word ballein, meaning to transform – to grow. Well any woman who has ever dieted knows that we want to change and transform! So the greek word metaballein, became metabolism in English. And we’ve been trying to transform it ever since.

What is our metabolism? Like all positive things in our life that allow for transformation, it’s a process. Our metabolism, or metabolic process refers to the rate (how fast or how slow) your body burns and utilizes calories. It pertains to the chemical reactions and energy changes within our body’s cells. How our body breaks down food, drink and nutrients to produce energy for you to live. Metabolism is also responsible for maintaining muscle, healing injuries, and ridding the body of toxins. A chemical reaction has to take place for toxins to move from our cells to our blood and our carrier organs, and then to remove them from our body. It’s quite a process!

Is our metabolism somewhere specific in our body? No. Its boss is the endocrine system which governs our hormones. This is a system of ductless glands. Whenever the word gland is present (pituitary gland, adrenal gland, thyroid gland) it means that it secretes and produces chemicals, these chemicals are hormones and they regulate the body. When there is an imbalance in your body you will receive a signal, usually from one of your hormonal systems which regulate mood, growth, tissue function and development.

Are you seeing the connection? How many women say “I think my hormones are off and my metabolism is slow because I can’t lose weight”?

If you’re over 35, have gained weight and nothing seems to help it must be your metabolism right? Most likely – but you can restore balance. Even if you are over fifty and even if you have thyroid and/or hormonal issues. I am saying this from personal experience. It will take discipline and commitment on your part but it can absolutely be remedied.

So why do you have a slow metabolism? There are several things that slow our metabolism down. Our age does effect metabolism, as do hormonal and thyroid issues. Not getting enough sleep slows it down. Nutrient-empty, non-organic diets filled with toxins and chemicals also wreak havoc with it. If you eat and sleep well your hormones will be better balanced. This means your thyroid is better balanced and your hormones can secrete the right chemicals at the proper time which enables your metabolism to function efficiently.

What boosts metabolism? Exercise. Especially weight training. When we build muscle tissue we boost metabolism. The more muscle you have the more calories you burn. Our metabolism decreases each decade about 3-5% due to hormonal changes and muscle loss. However, it does NOT decrease if you exercise and weight train. Your metabolism will increase as you build muscle mass.

Building muscle tissue is the number one way to boost metabolism. Muscle slows down the aging process, prevents osteoporosis, raises immune system function and boosts metabolism. If you only do cardio your metabolism goes back to normal once the cardio ends. If you weight train and do cardio your metabolism keeps burning extra calories for hours after your workout has ended. You don’t have to become a body-builder. Just 15-20 minutes 3 times a week works.

PROTEIN: Eat lean protein with every meal. Protein builds muscle. Low fat diets result in hormone imbalances which slow down metabolism. Proteins are powerful compounds that build and repair tissues and muscles, speed up chemical reactions in the body, fight infection and transport oxygen from lungs to tissues. The smaller units of protein in our bodies are amino acids and we require over 20 of these amino acids to maintain optimal health, nine of which cannot be made by the body and must be obtained by our food sources. In order to convert protein to energy that our body can use we have to break it down to amino acids and this boosts metabolism because the body burns calories breaking down the amino acids.

NEVER SKIP MEALS: When you skip meals your metabolism slows way down to conserve energy. Your body perceives starvation and begins to consume its own muscle mass. Humans are the only species to purposefully starve themselves!

EAT EVERY 3 HOURS: If you eat something nutrient-rich and small every 3 hours your blood sugar will remain balanced and this will enable your metabolism to work more efficiently. Tip: most sugar cravings are because the body does not have enough protein. If you eat every 3 hours your sugar cravings will be a distant memory, and so will that slow metabolism!

SLEEP: You must try and get 7-8 hours of sleep per night. If you do only this and nothing else, you will boost your metabolism. We even burn calories while we sleep!

DRINK: Believe it or not many people just aren’t hydrated. They think they are hungry when they are thirsty. Almost 80% of all the inner workings of our bodily systems take place in water. If you aren’t giving it enough H2O all systems slow down, especially metabolism. Water means water. Juice, soda, coffee, tea and alcohol are not considered water.

LIMIT ALCOHOL: A glass of wine or two on weekends is fine. If you’re serious about boosting your metabolism you are going to have to forfeit the wine habit. Alcohol slows the metabolism way down.

STRESS: This is a big one. When we are stressed we release stress hormones in the body. I’ve written many pieces detailing how this happens. If you exercise, eat well, and make some lifestyle changes, stress goes way down and your hormones become balanced and metabolism can go up.

Please note: It is recommended for all women over 35 years of age to get their thyroid checked annually to rule out any imbalances that may require medical treatment.

Unfortunately, habits die hard. They are etched and ingrained into your brain – that’s why you’re on autopilot. The trick with developing a new habit and ditching an old one is that you must put in the effort to create the new. The new, productive one must override the old. The old habit remains, it’s just suffocated for the moment by (or as long as you embrace) the new one!

Whether you’re tucking into a candy bar daily at 3pm, regularly drinking too much, rarely expressing yourself when you ought to, never saying no, or going to bed at unreasonable hours – whatever your patterns that don’t serve you are – there is potential for change! Here’s how.

• Think about the habit – what will happen if you continue to follow this pattern? Really, what’s the awful consequence, the worst case scenario, even? Think years down the line. How is this habit going to wreck what would otherwise be a great existence?
• Think about kicking the habit – what will happen if you DO make a change? How different, productive and even amazing will your life be as a result of your commitment and action to change?
• Make a change – ideally, you take an enormous step toward how you want to live. Drink soda? Cut it out entirely. Not getting enough sleep? Get into bed at 10pm. Do it today.
• Tweak – whether you can make this enormous step or not, make little tweaks. Don’t workout at all? Take a brisk walk with a friend today. See how that makes you feel. Losing your shit on your family all the time? Take a deep breath and count to 10 before speaking.
• Observe and enjoy – once you start making the changes, big and little, make sure you take time to watch how they’re affecting you. How much better to you feel? How much happier are you? This is the addictive part – when you know how much better you feel, you want to do it more!
• Give yourself credit – remember to give yourself a pat on the back for making the effort. You won’t get to the end without your own encouragement, and you can appreciate your change process.

If you’re annoyed, frustrated, angry, or disappointed with yourself, do something to fix something! Little progress gives rise to something much bigger.

Unlike bears most of us can’t settle in for our long winter’s nap. Instead we work long hours, get little sleep, eat heavier foods, exercise less and then call each other to complain about our colder, chubbier selves! If you’ve found yourself wondering: why am I tired all the time?, why am I so hungry?, why am I fighting with my husband more?, why are my kids more annoying than usual?, why haven’t I exercised? why don’t I want to do anything? and why have I gained so much weight? Don’t worry there is a reason for these feelings.

If you live in the northeastern United States between the months of January-March there is a very good chance that you experience some of the thoughts listed above. If you are over 35 you may experience them to a greater degree.

I know I did. My quality of life begins to dwindle once the holidays come to an end. When January rolls around it feels as if someone else has inhabited my once happy being. So who is this mystery guest? It is called seasonal affective disorder, or SAD for short.

Now most of us wait it out, accepting this diminished quality of life, hoping that Spring will eventually keep her promises. Why wait? Don’t waste several months with a reduced quality of life? I’m sharing support tips for you: nutritional choices, supplements, and lifestyle techniques that will lift you up.

There is a difference between depression and SAD. There are some among us who have more serious bio-chemical imbalances, who may find great improvement from anti-depressants. Please continue to nurture yourself.

SAD differs from depression, it is a low-level change in your bio-chemistry brought on by the longer nights and shorter days of winter. This lack of sunshine effects our brain chemistry by cutting our supply of one its most valuable nutrients, sunshine and light. Which together, increase the serotonin levels in our body.

This temporary slump in mood is different than depression. Often the winter was a time to catch up on rest, to go to sleep earlier and to cozy down. We aren’t really honoring that any longer, and our mind, body and spirit are challenged by it. Please know SAD should go away once Spring comes. It may also comfort us to remember, that the opposite of happiness is unhappiness not depression. You have just been temporarily knocked down a notch or two due to serotonin levels. We have become a society where when anything is off balance we want to take a pill and run for cover. You can use these feelings to try and pinpoint what isn’t working in your life, what you can do better or differently, and how you can help yourself feel better. Do you need more joy? More laughter? Are you just in a rut? So other than moving to Florida, what else can we do? Plenty.

SUPPLEMENTS:

Vitamin D: It’s the SAD the powerhouse, the sunshine supplement. Did you know that most people in the United States, especially on the east coast, are deficient in vitamin D? Almost 90% of us! It is true.

Vitamin D is essential for boosting the immune system, promoting calcium absorption for strong bone health, helping the feel-good hormones and reducing inflammation in the body. Scientists have found that many of our cells work with vitamin D receptors, and without proper D in our bodies our cells can’t carry out this necessary conversion to maintain optimal health.

CALCIUM
The feel-good mineral also gets depleted in the winter. I take mine in liquid form and just pour it into my smoothie.

B VITAMINS
B Vitamins help the body reduce it’s stress hormones while increasing the feel good hormones. B vitamins offer wonderful benefits to our hormonal imbalances in general.

RHODIOLA ROSEA
Rhodiola has been successful in alleviating fatigue, depression, stress, attention, anxiety and panic disorders, insomnia and improving memory and focus. It also helps with metabolism especially during the SAD months, when cortisol goes up, serotonin goes down, we feel blue and gain weight.

To learn more about Rhodiola, please view Metabolism Boosting Superfoods Part 2.

MAGNOLIA BARK:
This is one of the oldest plants on earth and has been used in Chinese medicine for thousands of years. Fossils date back 95 million years! Mostly found in Mongolia and Japan this bark has been used to heal almost everything! It lowers cortisol (the stress hormone), easing anxiety and depression. It is used as a fat burner and a laxative. It’s also used to boost immunity, diminish cramps, and ease digestion by vanishing bloating and gas. As if all this wasn’t enough, Japanese studies show that honokiol and magnolol, both found in magnolia bark are over 1000 times more potent than vitamin E as an antioxidant. It’s truly every woman’s dream herb! You can purchase it at the health food store. I use Amer-med brand.

EXERCISE
The number one way to boost your serotonin levels? You guessed it – exercise! Exercise is the number one thing that can actually regenerate your neurons! Exercising even 20 minutes a day is proven to boost those endorphins. Your serotonin levels go up, cortisol goes down and you instantly feel happier. Your metabolism also gets a boost and exercise almost guarantees you will make better food choices.

To kick it up a notch – exercise outside when it’s sunny out. Don’t wear sunglasses. The sun must hit your retina in order for the nutrients to be absorbed and work their feel-good magic. I know, it’s cold out – but do it anyway. I suffered many a winter -one quarter of our existence. Take back your quality of life. Buy thermal underwear, warm boots, ski pants if you must, and a warm hat. When you are bundled up and getting a real dose of vitamin D you will feel happier.

SLEEP
After food this is my most talked about subject. Sleep seriously effects our hormones and metabolism. Lack of sleep negatively impacts our brains neuron signaling and how it responds to serotonin. Now that we have learned that exercise is one of the only ways to regenerate your neurons, is it any wonder that you sleep better when you are exercising!

DIGESTION
Did you know that almost all of your body’s serotonin is found in the cells of your gut? Yes, 80-90% isn’t that amazing. Our gut holds most of our feel good hormones and this is why it’s also called our 2nd brain. It’s where we receive our ‘gut’ responses or knowing, from.

Studies have been done on rats, that show when they are injected with serotonin their hunger levels decrease dramatically! So let’s connect the dots – serotonin levels dip in the winter months, most of our serotonin levels are in our gut, we over eat and experience more cravings during January-March! Puzzle solved.

NUTRITION
Because nutrition plays a crucial role in our moods and feeling good, I have listed some foods that can boost serotonin levels in your gut. Some of the foods are serotonin inducing foods solely for the gut. Others have tryptophan, the amino acid needed to transport serotonin to the rest of your body.

Sun Warrior Protein Powder has this amino acid and it is a perfect way to gain energy, get your protein and increase serotonin. Carbohydrates are craved more during winter months because of their serotonin increasing properties. This is why diets begun in the Spring have a higher success rate. You begin your diet in January, you cut out all carbs and by week two you’re depressed and feel like a failure for breaking your goal. The truth is that your already low serotonin has taken too much of a dip by cutting out the carbs. I have tricks for that by the way!

So my good-mood foods are:
-Pecans
-Walnuts
-Bananas
-Pineapples
-Tomatoes
-Kiwi
-Turkey
-Milk
-Yogurt
-Cottage Cheese
-Eggs
-Meat (organic, grass-fed)
-Fish
-Olive Oil
-Flax Seed Oil
-Avocado
-Olives

So get some rest, get outside, and most of all – FEEL GOOD!

I did not expect to be so inspired by this book. I’ve never read anything by Mitch Albom (sports writer and author of such books as “Tuesdays with Morrie” and “The Five People You Meet in Heaven”). To be honest, I just picked it up in an airport as I was browsing the racks for the latest US Magazine and Life & Style (trashy gossip mags are my vice and indispensable when I travel) only because I’d read all of mags on the way over.

So I picked up “have a little faith” in which Albom chronicles the lives of two religious men, one rabbi and one reverend. One who’d sort of seemed pre-destined to be a man of religion, and the other who found his way there via drugs, crime and jail. The whole story really begins because, for some reason, Albom’s long-time rabbi asks him to give his eulogy when he passes, and being the journalist that he is, Albom embarks on a mission of discovery about this man’s life.

In the process of his discovery about this reverend, the author learns a lot about himself, his beliefs (yes, about religion but also about others and differences) and how to live authentically, happily and in service of others.

Throughout the book, there are so many life lessons and succinctly and beautifully written passages about how, in fact, despite differences in belief, culture and life’s trajectory, we are all the same. We can help each other, inspire each other and love one another, no matter who we are or where we’ve come from. No one is more right than the other. This is especially meaningful to me, as this weekend, I witnessed the beauty and love of another bar mitzvah, a tradition which I did not grow up with, but in which I can appreciate, and even covet, the love, introspection and celebration of family.

One of my favorite passages, where the rabbi is talking to the author:

“The genius of life is its variety. Even in our own faith, we have questions and answers, interpretations, debates. In Christianity, in Catholicism, in other faiths, the same thing – debates, interpretations. That is the beauty. It’s like being a musician. If you found the note, and you kept hitting that note all the time, you would go nuts. It’s the blending of the different notes that makes the music.”