Feeling the winter blues? Most people feel some degree of SAD (Seasonal Affective Disorder) during this time of year because of the shorter days and lack of exposure to the sun. Since we get much of our Vitamin D naturally from sunlight, a deficiency can lead to symptoms such as tiredness, depression and muscle weakness. In more serious cases a lack of Vitamin D can lead to forms of cancer such as prostate or breast cancer. How do you know you’re getting enough? Check out my latest video on howcast.com to answer all your questions:
 

Common questions asked by my clients are:  Can I get most of my vitamins from food?  How do I know I’m getting enough?  Should I be taking vitamins?  If so, what kind of vitamins or supplements should I be taking?  Are there certain vitamins that will increase my energy or improve my moods?  What are vitamins that improve skin and hair?  If I am vegetarian or vegan, are there certain vitamins I should be taking as a supplement to my diet?

Stay tuned and find out the answers to these questions and more in my upcoming web series on howcast.com.  Check out this video for a preview of what’s to come:

Not long ago, before modern farming and transportation, we cooked and ate by the growing seasons, making the most of summer’s berries or winter’s root vegetables. Eating seasonal fruits and vegetables not only brings us back to nature; it can even help to keep us healthy all year round!

Eating with the seasons is just one way to improve your life.  Let these two recipes help you get into the rhythm of fall.

If like me, you are living on the East Coast, you have survived a long, hard winter and are more than ready for spring to arrive.  During the colder months, staying inside, resting and sleeping more is healthy and natural.  Gaining a few extra pounds is too, so don’t panic- think insulation…those extra layers kept you warm during the many freezing snowstorms.

That being said, spring is near and now it’s time to lighten up! On March. 20th, day will equal night and for the next six months, daylight and the sun will be the main natural force in our lives.  Spring is a perfect time to re-energize, re-focus and plant new seeds in your life, especially when it comes to health and wellness.

Below are a few simple tips to help you get started:

1) Practice conscious chewing.

Before looking at what you eat,  first examine how you eat.  Are you stressed, working, rushed during meals?  It’s very common for my clients to eat while multi-tasking or staring at the computer.  Digestion begins in the mouth with chewing.  If you are not chewing enough, you will experience poor digestion resulting in indigestion, gas, bloating and irregularity.  If you aren’t regular, you are not de-toxifying properly.  Begin with one meal a day.  Breakfast is an easy place to start.  Sit down and create a relaxed environment when eating.  This will automatically make you slow down and chew more.  Even 10-15 minutes will make a big difference.  A relaxed, grounding breakfast will set your mood and energy for the rest of the day. It will also prevent overeating and improve your metabolism leading to natural weight loss.

2) Increase whole, natural foods.

The more natural the food, the easier it is for our bodies to digest and assimilate nutrients.  Eating more whole, natural foods is a simple way to help your body lighten up.  For spring, increase more “live” foods such as raw vegetables and fruits.  Steam or lightly saute vegetables, especially dark, leafy green veggies like kale, collards, broccoli and bok choy.  Greens are excellent because they are naturally cleansing and packed with nutrients and fiber.  They not only improve digestion but uplift mood and energy as well. Reduce the amount of  heavy meats, dairy, fried foods and oily foods – these foods may have been beneficial during the winter but will leave you heavy and sluggish as the weather gets warmer.  Less sugar, alcohol and processed foods will also help your body detoxify naturally.

3) Sweat!

Sweating helps your body eliminate toxins and excess weight accumulated from the colder months.  Start slow and figure out an exercise routine that works for you.  For example, start with yoga or light stretching or biking or walking in the park and build up in intensity and frequency.   If you are someone who needs lots of motivation, book a session with a personal trainer or try something new and fun, like a dance or martial arts class.

4) Cleanse your mind, body & environment.

A “cleanse” is a health regimen designed to remove toxins from the body.  Spring is a good time to cleanse but the answer as to how to cleanse is a highly individual one.  For someone who is already underweight for example, it is not appropriate or healthy to do an extreme cleanse.   For the average person, I recommend starting with gentle ways of cleansing as mentioned above.  If you’re not quite ready to start with food, there are other ways to cleanse.  Simply getting a haircut, donating old clothes or clearing off your desk are easy ways to create more energy and lightness in your life.

*For more info and to set up a private health consultation, please contact Molly Lee today!

I hope everyone had a happy and restful holiday.  Many people like to set resolutions at the beginning of a brand new year but I prefer to set intentions.  An intention is defined as “a determination to act in a certain way.”  Setting intentions creates less of a rigid perspective and allows more flexibility in manifesting your goals, making them more attainable.

For 2011, think of intentions you want to make not only yourself, but for your greater community and the world.  Our actions and intentions are powerful and create a ripple effect.  You can begin a positive ripple effect by prioritizing your health, starting with healthier eating.

Below are some simple tips to get you started:

1) If you don’t know where to start, start simple: drink more water. Most people are chronically dehydrated and don’t even know it.  An easy way to remind yourself to drink more is by investing in a nice water bottle.  Stainless steel brands such as Klean kanteen are optimal so you don’t ingest harmful plastics.  In addition to increasing your water intake, reduce the amount of alcohol, sugary drinks, sodas, and “energy” drinks you consume.  Doing this will give you more energy and clarity.  It will also naturally improve your mood, digestion, metabolism and circulation.

2) Count nutrients instead of calories. Increase the quality and nutrient-value of your food by eating more “real” as opposed to processed, packaged, junk foods (exs: oatmeal over dry cereal, unsalted trail mix over “energy bars,” spelt or quinoa pasta over white pasta, coconut water over soda.)  Eating more whole foods will not only improve your metabolism, but do wonders for your energy.  It will also leave you feeling more satisfied after meals and reduce over-eating.  Once your body gets the nutrients it needs, it will naturally stop craving “non-nutritional” forms of energy such as coffee, sweets and junk food and those extra pounds will just come off.  It is a much more effective way to lose weight rather dieting or depriving yourself.

An easy way to increase the overall quality of your food is to start doing most of your shopping at a health food store or buy from your local farmer’s market such as the Greenmarkets in NYC.  Not only are you doing something positive to support yourself, you are helping sustain the environment by buying locally.

3) Recognize and respect your individuality. There is no one way of eating that works for everyone.  Fad diets or restrictive ways of eating may work temporarily but do not create real, lasting change or true health.  As you change, your nutritional needs change.  Experiment, see what works for you and find your balance.  For example, if it’s winter and you’re exercising twice a week, the amount and types of food you need will be different compared to when it’s summer and you’re exercising five times a week.  By recognizing these factors, you stop comparing yourself to others and start tuning into what your body needs.

4) Focus on the positive. It doesn’t have to do with food but from a holistic perspective, mind, body and spirit are all connected.  The thoughts you take in are just as vital as the kinds of foods you eat.  A healthy mind equals a healthy body and positive thoughts will lead to a healthier physical state.  Having a positive outlook doesn’t mean stifling negative feelings or thoughts, but recognizing them then being able to let go.

This year, think of ways you can spread more positivity.  This could mean being more encouraging to those around you or yourself.  It could also mean being a better listener and gossiping less.  Or taking more time to reflect about what you’re grateful for.  By shifting your perspective from a half-empty glass to a half-full one, you are creating a higher sense of well-being and a happier, healthier life.

Wishing you a positive, energizing start to 2011!

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