healthy body tips

Each year I have faced the same question as soon as December 1st rolls around....what Holiday gifts do I buy my clients, colleagues and neighbors? Do you buy them wine? Then that leads to: what wine do they like? Or do they even drink? Are they on a diet; you could send them chocolates and other great gifts from Hammacher Schlemmer. You want to buy a gift that is personal, yet tasteful and a gift that makes them remember you but more importantly shows them that you treasure and value them. This is definitely not an easy task and being conscious of the flavors and tastes of the gift recipient can be challenging, frustrating, time consuming and costly.

This year I decided to take matters into my own hands and decided to make my own gifts for these special people. Everyone showers or takes baths...so I decided to utilize this common theme to create very festive, tasteful, eco-friendly holiday gift baskets. From small stocking stuffers containing certified organic, soap free shower gel and lotions to medium sized baskets that contain holiday note pads, picture frames, holiday socks and soy candles.



If you choose to make your own holiday gifts; think of general themes that will apply to the folks on your list. In my own personal experience; people favor gifts that are handmade and come from the heart. It shows you have taken time to think of them and to create a gift that is a unique, one-of-a-kind gift. If the recipient prefers using pencils versus pens; you could create a gift baskets that contains note pads engraved with their initials, an engraved cross pencil and other great trinkets that can be used at their office.

It seems everyone I know has a hard time buying the "right" gift for their boss. Gifts that keep giving are a great idea, like magazine subscriptions, books of the month clubs or industry related books are always valued by bosses. No one ever wants to get an over-the-top gift; but on that take into consideration the likes and preferences of your boss conveys your observations skills and may bring you closer with this individual.



Who knows, you may even get a raise! Seriously, though, gifts are all about the thoughts behind them and if you think outside the box and try to personalize your gift, it will greatly appreciated and enjoyed by the receiver.

Anyone who is health conscious and eats organic, natural or vegan knows that there are few savings involved in this healthy lifestyle. In 2006 alone, US consumers spend $26.2 billion alone on natural and organic foods. If only there were more coupons and savings to be had....but wait, there are a few money saving solutions that can help you monthly grocery totals decrease.

1. Eat seasonally, locally: Seasonal prices will save you $ and the locally grown fruits and veggies are less expensive due to proximity to the store.

2. Buy Frozen Fruits and Veggies- According to Joy Bauer's Food Cures, frozen fruits and vegetables retain about 95% of their nutrients because they are frozen at the peak of their freshness.

3. Purchase in Bulk. You can purchase bulk items like nuts, grains, granola and bean in bulk because they will be 25-40% cheaper than when packaged. Be realistic about your family's ability to consume the entire bulk item.

4. Eat veggies and tofu: Organic meats are very pricey; often triple the cost of ordinary meat. By balancing sources of protein between meats, nuts and eggs- you can save more money.

5. Cook your meals: Packaged meals and eating out can blow your budget quickly. Convenience snacks can be bought in bulk and raw form that you can package yourself like healthy snack mixes of oat bran, pretzels, nuts and dried apricots and raisins. Similarly, you can buy an entire head of lettuce and cut it up yourself.

6. Look for the deals: Between e-coupons and your store or market's website you can plan weekly menu items based on savings. Often retailers have weekly and monthly newsletters that include coupons and discounts.

Flexibility it key and comparison shopping is a must; but you and your budget will triumph without sacrificing your health

Recently I read an article in Lets Live about the increase in aggressive behaviors, bad moods, frightening outbursts of rage and criminal violence and the link to poor eating habits our modern lives have created. It really struck a cord with me as I have a few friends who are school teachers and they have complained about the poor nutritional nature of school cafeteria food and the link of poor food choices to irritable and unruly behaviors in their students.

It all makes sense and I wanted to share a few elements of a review of The Food-Mood Solution that was reviewed in the article I read the other day.

Often moods impact eating habits and in reality our brain runs on what we eat. Neurotransmitters, our brain chemicals, serve as the primary regulators of our moods. Serotonin and Dopamine are examples of these mood regulators. Our brains make neurotransmitters from "neuronutrients" like vitamins, minerals and the amino acids that make up protein. Low levels of neuronutrients can impair neurotransmiter activity and result from eating foods like sugars, carbs, sodas and deep-fried foods.

Similarly, blood sugar levels directly impact our moods. We feel good after we eat, because blood sugar increases. However, when blood sugar levels sink, we get hungry and our mood typically takes a dive as well. Classic symptoms of low blood sugar are feeling impatient, irritable, angry and aggressive until one can eat again.

Ideal conditions would yield a balance in both blood sugar and neurotransmitters, enabling us to respond appropriately and rationally to various situations. However, when we feel stressed eating habits quickly change for the worse. Delaying or skipping meals, eating too many fast foods and snacks loaded with sugars and sugarlike carbs, and consuming too much caffeine is a major problem.

These junk foods are low in neuronutrients and trigger rapid blood sugar swings, pulling our moods and attitude down. The result: we deprive ourselves of important neuronutrients when they are needed the most to protect against stress and bad moods.



If you are stressed or feel like you need a "chill pill" here a few mood mellowing nutrients:

1. High Potency B-Complex. Bs are involved in making seratonin and other neurotransmitters.

2. Vitamin C. Irritability and fatigue are the earliest signs of low vitamin C intake. Vitamin C is also needed to make some neurotransmitters, including serotonin and dopamine.

3. Omega 3 Fish Oils. Though not true neurotransmitters, the omega-3 oils are essential for normal brain function and positive moods. High levels can help reduce aggressive and hostile behavior, including aggressive driving, bullying, verbal abusiveness and fighting. If you are a vegetarian, try 1.5gm daily of DHA (docosahexaenoic acid) one of the omega-3s.

4. GABA (Gamma -Aminobutryic Acid). GABA is both an amino acid (found in protein) and calming neurotransmitter. It lessens the effect of stress, promotes feelings of relaxation, ad helps the brain filter out distractions.

5. Theanine. This amino acid increases the brain's alpha waves, which promote feelings of relaxation. As an added bonus, it may also enhance immunity. Theanine is found in black and green tea. It works in part by boosting GABA levels.

6. 5-HTP (5-Hydroxytryptophan). This form of the amino acid tryptophan is the immediate precursor to serotonin. It can take the edge off depression, anxiety and fitful sleep-- all of which can be associated with hostile behavior.

To start your day off right, do eat some protein such as eggs or a nice protein shake for breakfast every single day. Avoid foods containing sugars and carbs like bread, pizza, deep-fried foods and sodas...instead opt for nutrient rich veggies, apple slices and green tea.