How I Control My Sweet Tooth

Anyone who knows me well knows I LOVE sweets. Specifically chocolate and ice cream. I've been known to eat so many sweets that I feel sick to my stomach. Luckily this doesn't happen very often, and I'll tell you why. Here are a few tips to keep your sweet tooth under control:

(1) Don't deny yourself sweets, or foods you really love. I have tried just not eating sweets at all, but it always ended with a trip to an ice cream shop and a lot of regrets. Eating a miniature sized piece of Dove chocolate, or a 100 cal fudge bar every day keeps my cravings at ease. 

(2) Only eat the sweets you truly enjoy. Otherwise, you'll find yourself wanting more since you won't feel satisfied. Plus, why waste calories on foods you don't really like?

(3) Out of sight, out of mind. Place your sweets in a cabinet or somewhere you don't look very often. NOT in a desk drawer or on the kitchen counter.

(4) Eat regularly. Eat at least every 3-4 hours to keep your blood sugars stable. If you're extremely hungry, you're more likely to binge on sweets or junk food instead of taking time to make a healthy meal.

(5) Think small. When buying dessert at a restaurant, ask for the kids size, mini size, or share with a friend. The new Dairy Queen mini-size Blizzard is perfect! If they don't have a miniature size, bring half of it home to save for later.

(6) Savor the flavor. Don't eat your dessert in a rush. Take time to think about what you're eating and how much you appreciate the taste.

(7) Go natural. Fruits are a great low cal way to satisfy your cravings. And they're packed with antioxidants!  Fruit flavored herbal teas also do the trick. The teas are so naturally sweet you don't even need to add sugar!

And last..

(8) Don't beat yourself up if you end up eating more than you meant to. You can run an extra mile, or eat less tomorrow!

This was me a few years back blowing out my candles to my ice cream birthday cake. You better believe I enjoyed it :)

How to Beat the Winter Blues

Ever wonder why people who stay in shape and watch what they eat seem happier? It's because they are.

Dark, cold, gloomy days leave many people feeling in the dumps. Depression and anxiety rates rapidly increase in the winter months. However, your diet and lifestyle may play a big role in your mood.

Selenium, omega-3's, vitamin D, folate, and vitamin B12 have been shown to decrease depression and boost happy moods.

Sources of selenium: whole grains, beans and legumes, lean meats, low-fat dairy, nuts and seeds, and seafood.

Sources of omega-3's: fatty fish (salmon, sardines, rainbow trout, tuna, herring), walnuts, and flax seed.

Sources of folate: fortified cereals, oatmeal, black-eyed peas, lentils, sunflower seeds,  mustard greens, broccoli, sunflower seeds, wheat germ, and oranges. 

Sources of vitamin B12: lean beef, low-fat dairy, fortified cereals, wild salmon, shellfish, and eggs. 

 It's very difficult to get enough vitamin D through the sun alone (especially in the winter months). The Institute of Medicine recently increased the recommended daily allowance of the sunshine vitamin to 600 IUs due to many health benefits. The few foods that contain vitamin D: fish with bones, fortified milk, and egg yolks. If you aren't in the sun very often and are lacking in the foods mentioned above, consider taking a vitamin D supplement. 

In addition to eating these nutrients, exercise is one of the best medicines for depression. Exercise releases endorphins which are "happy-feeling" brain chemicals. Exercise also causes the body to release serotonin, adrenaline, and dopamine, which work together to make you feel good. If you're feeling down, go for a walk and you'll notice the difference in your mood!

There are also foods that negatively affect your mood. Limit refined carbs (white grain products), alcohol, caffeine and saturated fat. Refined carbs spike your blood sugar, but then cause a crash that leaves you feeling cranky. Alcohol is actually a depressant to the human brain and isn't a good match for people who suffer from depression. Caffeine is fine in small amounts, but can cause anxiety. Saturated fat has been found to worsen depression in addition to causing other health problems such as heart disease.

I know from personal experience that I feel the best when eating a balanced diet and exercising regularly. 

Apricot-Glazed Salmon with Herb Rice is one of my favorite recipes that incorporates some of the nutrients listed above.  I eat it with a side of grilled asparagus or steamed broccoli. Sometimes I use quinoa instead of rice. Click here for the link.

References

 http://www.eatright.org/Media/Blog.aspx?id=4294969572&blogid=269&terms=depression

 http://www.webmd.com/depression/recognizing-depression-symptoms/foods-feel-better?page=2