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[19 Sep 2006|12:08pm] |
Become a control freak
This is your new mantra: By completing my workout, I gain control. Start chanting this now. "It will help you feel as if you have made time for yourself and that you're in control of your own life," explains Johnsgard. Remember, you — not a diet, not the weather, not your job — are in control and responsible for your success and happiness.
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[19 Sep 2006|12:10pm] |
Stop snacking on sweets
Don't panic — you don't have to cut them out entirely, just change when you eat them. When you eat sweets for a snack (on an empty stomach), they're very quickly metabolized, which can cause mood swings. It would be smarter to save them for after a meal. Your body will process sugars more slowly because it has protein, complex carbohydrates and fat to contend with, explains registered dietitian Maria Walls of Weight Watchers International.
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[19 Sep 2006|12:11pm] |
Consider a sugar cutback
Researchers have found that when you cut sugar from your diet, your mood and depression levels immediately improve. They're not sure why yet. But in any case, if you're sugar-sensitive (a cookie or doughnut makes you soar — and then crash), try to cut back on as much refined or added sugar as you can, including hidden sources like ketchup, canned fruit, fruit "drinks" and flavored yogurt, says Somer. If you're not as sensitive, try eliminating concentrated sugars in candy, cakes, desserts. You may notice a better mood in a matter of days, she adds.
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[19 Sep 2006|12:11pm] |
Feed your carb cravings
When you're feeling down, you tend to turn to carbohydrate-rich foods as a quick fix. While these do elevate brain levels of tryptophan (which is then converted into mood-boosting serotonin), you'll feel worse later because of the drop in blood sugar. So don't ignore these cravings, but try to satisfy them by making sure every meal contains complex carbohydrates like whole grains. Complex carbs give you the mood boost without the swings in blood sugar, so you'll get fewer cravings later on.
***PS--- oh and this I swear by
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[19 Sep 2006|12:12pm] |
Time it right
You can easily use exercise to manipulate your mood. Say you want to be serene and calm for a big presentation. To prepare, simply schedule an aerobic workout (swimming, jogging, walking, cycling, etc.) for two hours beforehand. Research shows that aerobic exercise reduces feelings of stress and anxiety for up to four to six hours by promoting the release of the brain chemical known as dopamine. In addition, you may want to consider skipping the strength training for the day — anaerobic activities like weight lifting may actually increase anxiety, says Johnsgard. The mood-boosting bonus: Doing aerobic activity regularly has a cumulative positive effect on any anxiety you commonly feel.
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[19 Sep 2006|12:13pm] |
Up your iron intake
Low iron levels go hand in hand with fatigue in women, and fatigue is sometimes the underlying cause of blue moods. To ensure you're getting 15 to 25 mg of iron a day, cook in cast-iron pots; don't drink caffeine with meals (it interferes with iron absorption); eat more extra-lean meat, legumes, tofu, green, leafy, veggies and prune juice. If you take a supplement, make sure it's got at least 18 mg of iron. Still tired a lot? Ask your doctor for a serum ferritin test. If your levels are below 20 micrograms per liter, your doctor may suggest a prescription supplement.
*last one, i promise!
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