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BEST RECIPE FOR GOOD MOODS? CONSIDER GOOD FOODS Did you know there are healthy foods you can eat to improve and uplift your mood? "Good Mood Foods" help you to produce serotonin, a natural element that boosts happiness in your brain. By adding and increasing foods that help in the production of serotonin, you can help yourself, and get happy!

Spinach isn't just for Popeye, it's one of the best things to eat to stimulate happiness. It's rich in vitamin B6 and folate, two nutrients that are vital in the production of serotonin. Other good sources of B6 and folate include peas, lentils, asparagus, turkey, fish and bananas.

Speaking of turkey, poultry boasts a high level of tryptophan, an amino acid. The amino acid makes you sleepy (like eating three helpings of Thanksgiving dinner) but also has properties that can lead to a sense of euphoria. Tryptophan is also found in sweet potatoes, salmon, soybeans and cheddar cheese.

In addition to being high in tryptophan, Salmon with its omega 3 fatty acids is also a big mood-booster. Studies have shown that the "good fat" found in omega 3 fatty acids fights depression. It's also found in other fish, flaxseed and walnuts.

Magnesium rich foods, such as green vegetables (such as spinach) meats, seafood and bananas, have also been linked to thinking positive. As well as strengthening bones (helping with the absorption of calcium), magnesium helps serotonin production. And the good news is dark chocolate is full of magnesium!

To lessen stress, consider a wide range of foods containing antioxidants (such as Vitamin A, beta-carotene, Vitamin C, Vitamin E, selenium, zinc, copper and manganese). Stress reducing foods include whole grain cereals, legumes, nuts, poultry, fish, meat, eggs, milk and other dairy products, fresh fruits and fresh vegetables.

The recipe calls for mixing and combing any or all of the above food items in your diet, choose flavor combinations that you enjoy, eat in moderation - and eat your way happy!

BEATING THE WINTER BLAHS AND BLUES Ahhhh The Holidays! You're over the hustle and bustle of the holidays-phew! But, often times, we jump from one emotion to another in the winter months-from Holiday stress to the Winter Blues. So, much like winterizing your home or your car, it's important to protect your state of mind from the seasonal depression caused by "cabin fever."

Although we all enjoy a little of snuggle-down time, as the days grow shorter, colder and darker, it's been reported that millions of folks become markedly depressed-experiencing weight gain, feeling sluggish or becoming bored because of the hours spent indoors and away from the healthy effects of Vitamin D that we get from the sun. The body naturally tends to like to hibernate in these conditions making us more likely to put off social and work obligations.

There are some easy ways to combat cabin fever. For low-grade cases, try to get outdoors as much as you are able in the daylight. Take the dog for a walk around the block before you head to work, meet a friend for lunch and go window-shopping, even working nearby a big window will "brighten" your mood. For more severe cases, you may want to consider purchasing a high-intensity light box. Set it up over your desk or bed to simulate sunlight.

Most importantly, try to maintain your discipline to keep your exercise up, continue to eat right and get plenty of sleep. ...And make time for yourself and do things that make you happy to keep your spirits up.

Note: Seasonal Affective Disorder Depression (S.A.D.D.) affects nearly 10 million people each year, more women than men, and customarily begins in the late fall. If you feel like you are experiencing something worse than the "winter blahs," you should discuss this with your doctor.

GOOD ALTERNATIVE TO EATING GREENS!
I'll be the first to admit that I don't like salads!  But a salad loaded with tomatoes, carrots, peppers, broccoli and lettuce certainly has benefits. Eating a wide range of colorful vegetables and fruit provides essential vitamins, minerals, fiber and phytonutrients (plant-nutrients) that your body needs to promote overall good health.   Here's a great alternative if you're like me, and don't eat your daily portion of raw vegetables...V8® 100% Vegetable Juice makes it so easy to get these key vitamins and nutrients in one delicious drink.  Every 12-ounce bottle of V8 100% Vegetable Juice contains 3 out of 5 of your daily vegetable requirements.  Every 8oz of V8 juice equal 2 servings of vegetables.

If you are a rabbit food lover, go for it--eat the greens, but keep in mind the number of calories in 1 tablespoon of poppy seed dressing.  Did you know that 40% of most women's fat grams overall come from the salad dressings?  So, go for oil and vinegar and save the fat and calories for a "treat" really worth spending the fat grams on!

I'm sure your mom told you over and over to "eat your vegetables," but don't forget about the red, orange, yellow, whites and purples!  The more different colored fruits and vegetables you eat, the more health-promoting properties you're absorbing!
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THE ADDED BENEFITS OF EXERCISING WITH A PARTNER
You know, every morning when I'm home,, Thea and I work out together.  It's become "our time" and we both agree, it's brought us closer together.  If you're beginning an exercise routine, the whole process will seem like a lot less to tackle if you don't go it alone!  There are lots of reasons to find a partner who will join you...
-      Safety
-      Quality Time Spent Together
-      Motivation/Support/Fun
-      Balance (cardio/weight lifting)
Making plans to work out with a partner not only supports the reasons why above, but makes you more accountable than working out solo thus giving you that extra motivation you need to get your butt in motion.  For added fun, dare to challenge each other!  Working out with a partner also lessens the mundane work-out routine; you can combine both partners' preferences--both aerobic and anaerobic activities. http://healthy-body-exercises.com/2009/04/07/benefits-of-exercising-with-your-partner/

SWINE FLU PREVENTION
Cold and flu prevention overall is a matter of "automatic" practices, like washing your hands, using hand sanitizer, covering your nose and mouth when sneezing and coughing, and not touching your hands to your face.   With the onset of Swine Flu, it's never been more important to keep routine hygiene practices at top of mind..  Here's some added tips for those who frequent health clubs:  Keep a bottle of hand sanitizer cloths in your gym bag or locker; wipe down the machines and benches before and after use.  Bring your own floor mat to yoga and palates class as well as a pre-filled water bottle to the gym.  (Try to stay away from using the public water fountains.)  And...if you shower at the gym, consider spending a couple of bucks at the Dollar Store on a pair of flip flops or shower shoes.   All of these things are inexpensive ways to keep you far,  far away from the flu! http://www.sensible-health.com/2009/08/how-to-take-precautions-against-swine-flu-tips-to-protect-yourself-from-getting-swine-flu/

LAUGHTER
Recent research published in the International Journal of Obesity has revealed that laughter really is the best medicine, not only for personal, uplifting emotion,  but an added benefit for weight loss.  The researchers discovered that laughing increased both heart rate and calorie expenditure by up to 20% – and the longer participants laughed,  the greater the effects.  Using the results, the scientists then went on to calculate that just 15 minutes of laughter a day will burn 10 to 40 calories, depending on a person’s weight and the intensity of the laughter.  That’s enough to shift between 1lb and 4lbs a year.   So, the next time your in the mood to watch a movie flick or catch the latest blockbuster (at home or the movie theater) choose a comedy and Smart Pop instead of a horror flick and a box of Reeses Peanut Butter Cups! http://www.weightlossresources.co.uk/calories/burning_calories/laughing-burns-calories.htm

TEACHING YOUR CHILDREN GOOD EATING HABITS
Getting your kids to eat healthy starts with you--right from the start!  As a parent, there are many simple ways to lead your children toward healthy eating habits.  The first is simple, introduce them to "good-for-you" foods at a young age (like frozen yogurt on a stick and fruit juices over ice cream and sodas).  Believe it or not, the palate has to be "trained." (Remember your baby's face after the first taste of peas from the baby food jar?) If your children come to enjoy the smooth taste of apple juice or freshly squeezed orange juice, the less likely they'll be prone to reach for the pop can.   And although they're customarily "kid's" favorites (customary, because we, as parents make them so...), try to stay away from white bread, sugar cereals and processed foods (boxed pizzas, bologna and hot dogs).  Keep all of the good-for-you foods in sight and in easy-to-reach places.  For snack time, make healthy snacks more readily available by pre-portioning veggies, such as carrots and celery sticks, with ranch dip or apples with fat free caramel dips. http://healthy-body-exercises.com/2009/08/12/how-to-encourage-healthy-eating-habits/