Newsletter – October 2011

Seasonal changes and your mood

Seasonal changes have a distinct effect on your moods, your physical activity and what you eat. If you live in more northern latitudes, which includes most of the US, you probably experience some sort of changes in your body with the changes of the seasons.

Most people don’t pay attention to these changes or understand that they are happening. For example, do you feel tired or just want to stay home and “nest” in the winter? Do you dream of sitting on the beach just to soak up the sun’s rays? Do you crave warm foods such as casseroles, stews or soups; or even sweets or chocolates during the winter months?

Fighting depression in the winter is extremely common, even for people who would never classify themselves as depressed. Our body clocks are geared with the rise and fall of the sun and the position of the sun in the sky. If you live anywhere above 35 degrees north latitude you most likely aren’t getting enough sun or vitamin D in the winter. This has a measured effect on one’s mood and overall health.

Many people turn to pharmaceuticals and specifically anti-depressants to fix the problem. The anti-depressants don’t always work, and can have extreme side effects. Foods affect your mood, some positively, some negatively. Some foods that should be included in the winter months are the seasonal foods which are most prevalent.

  1. Dark Leafy Vegetables – pack with nutrients including Folic Acid, and B vitamins. They are known to help eliminate depression.
  2. Winter squash – high in carotenes, as well as a good source of Vitamin C, B1, folic acid, potassium and dietary fiber.
  3. Cold water fish or fish oil – contains Omega-3 fatty acids. Essential fatty acids (EFA) are called essential for a reason; our body doesn’t produce them so we must get them from food sources.
  4. Whole grains – High in B Vitamins which positively affect mood and are digested slower than refined grains.

Some things to avoid:

Pharmaceutical drugs – Many classes of pharmaceutical drugs cause depression, including anti-depressants.

Sugars and simple carbohydrates – When craving sugar, first drink water; your body may be signaling that it is thirsty. Substitute dark chocolate for whatever sugary foods you crave, not the whole chocolate bar, just a few bites. Simple carbohydrates raise blood sugar levels so the body is ready to expel a good quantity of energy. When not used, the body crashes and often leaves us feeling low and depressed. Substitute whole grains for refined grains; the closer the grain is to its original form when plucked from nature the better it is for you. Refined grains have had the nutrition stripped away.

Soft drinks (including “diet” soft drinks, juice-waters and fortified waters) – Drink real water. We don’t need to improve on the perfect fluid nature gave us for our bodies. All of these have some from of sugar or chemical based sugar substitute; all of which can lead to long term disease. Instead of juice drinks; eat the real fruit. The fiber in fruit helps to slowly metabolize the natural sugars in the fruit.

Our bodies crave water and when the months are colder sometimes we forget or feel we don’t need to consume water regularly. Experiment a little; write down what you crave and the mood attached to that craving and see how that changes with the seasons. You may be surprised at what you’ve recorded and that can be a basis for changing what you eat/drink to satisfy those cravings. Good luck!

It’s not too late to REBOOT before the holidays

Cleanse your body in time for the holidays with the Fall Cleanse. The cost of the program is $195. This includes all the handouts, pre-recorded class sessions and two personal health coaching sessions for a two-week program. Sessions can be in person, by phone or Skype.

Sign up here to take advantage of this program. Since this program includes one-on-one coaching,scheduling will be done on a first-come first-served basis. Sign up now.

Start your Holiday Season energized and feeling great. Now is the perfect time to reboot.


Recipe of the Month: Thai-spiced Winter Squash Soup

Yield: 4-6 servings


  • 2 lbs. (1 kg) Winter squash – acorn, butternut, hubbard, turban, small pumpkins
  • 3 tablespoons butter or olive oil
  • 1 14-ounce can coconut milk
  • 1 teaspoon (or more) red Thai curry paste water
  • 2 teaspoons fine grain sea salt (or to taste)
  • Water or vegetable stock to thin soup to desired consistency


Preheat the oven to 375 degrees and place the oven racks in the middle.

Carefully cut each squash/pumpkin into quarters. Scoop out seeds and fibrous material. Brush each piece of squash with butter or olive oil, sprinkle with salt, place skin sides down on a baking sheet, and put in the oven. Roast for an hour or until the squash is tender throughout.

When the squash are cool enough to handle, scoop it into a large pot over medium heat. Add the coconut milk and curry paste and bring to a simmer. Remove from the heat and puree with a hand blender, you should have a very thick base at this point. Now add water or vegetable stock one cup at a time pureeing between additions until the soup is desired consistency. Bring to a simmer again and add the salt and more curry paste if needed.

Note: Regarding the curry paste; add a little at a time then taste. Curry pastes have differing strengths. Start with a teaspoon and add from there until the soup has a level of spiciness and flavor that works for you.

“You must take personal responsibility. You cannot change the circumstances, the seasons, or the wind, but you can change yourself. That is something you have charge of.”  – Jim Rohn

Food Focus: Coconut Milk

Coconut milk can be bought ready-made or made from scratch. It is used as a staple in many tropical climates, where, according to local people, it is similar to mother’s milk and is considered a complete protein.

Coconut products are especially beneficial to thyroid patients. Edward Bauman, Ph.D. is founder and director of the Institute for Educational Therapy in Cotati, California. In a recent interview with Dr. Bauman, Mary Shomon writes: “Dr. Bauman believes that coconut is a particularly important food for thyroid patient. Coconut contains monolauric acid, which has strong antiviral property and is soothing fuel for the glandular system. Dr. Bauman suggests thyroid patients incorporate natural coconut into the diet, or buy unsweetened desiccated coconut, or unsweetened coconut milk (such as used in Thai cooking).”

She further writes that noted author and alternative medicine expert, Dr. Ray Peat, has stated: “Coconut oil has several thyroid-promoting effects. It contains butyric acid which helps thyroid hormone move into the brain [liothyronine (T3 ) uptake into glial cells]. It opposes anti-thyroid unsaturated oils. It contains short and medium chain fatty acids which help modulate blood sugar, is anti-allergic, and protects mitochondria against stress injuries.”


The 3-Season Diet by John Douillard

The Metabolic Detective: A Look at Nutrition for Your Thyroid – Interview with Dr. Edward Bauman