1. Reduce or eliminate caffeine.
•    The ups and downs of caffeine include dehydration and blood sugar ups and downs, making mood swings more frequent.

2.  Drink water.
•    Most of us are chronically dehydrated. Before you go to sugar or caffeine, have a glass of
water and wait a few minutes to see what happens.
•    Caution: Soft drinks are now America's number one source of added sugar.

3.  Eat dark leafy green vegetables.
•    Green is associated with spring, the time of renewal and refreshing, vital energy.
•    Greens are full of vitamins and nutrients and great for improving circulation, lifting the spirit,
purifying the blood and strengthening the immune system.
•    Broccoli, collards, bok choy, kale, mustard greens, broccoli rabe, arugula and dandelion greens are some of the many to choose from.

4. Use gentle sweets.
•    Avoid sugar and chemicalized artificial sweeteners.
•    Use gentle sweeteners like maple syrup, brown rice syrup, agave nectar and stevia.
•    Also eat sweet vegetables such as yams, carrots and beets.

5. Get physical activity.
•    Start with simple activities, like walking or yoga--start with 10 minutes a day and increase.

6.  Get more sleep and rest and relaxation.
•    When you are tired or stressed, your body will crave energy.
•    These cravings are often a result of being sleep-deprived, going to bed late, waking up early, for months and years on end.

7.  Evaluate the amount of animal food you eat.
•    Eating too much meat, dairy, chicken and eggs can lead to low energy. So can eating too little! Experiment. Respect your body's individuality.

8.  Take time for yourself.
•    Find activities that restore your energy, such as a walk, a bath, a museum, a movie or whatever you enjoy, and schedule a weekly date with yourself to do these things!

9.  Spend time in nature.
•    Walk barefoot in the grass or on the beach. Enjoy nature's natural energy rhythms.

10.  Get rid of relationships that drain you.
•    Eliminate completely, or set boundaries to limit interactions with energy drainers and drama queens/kings.

Welcome to December!  Are you already in high gear for holiday cheer?  'Tis the season for holiday parties, baking and indulging in luscious treats.  While the average person consumes an extra 600 calories a day between Thanksgiving and New Years and gains 6 pounds -- you don't have to over-do-it.  Don't start 2010 in a deficit.  Here are some ways to enjoy the holidays and hold on to your health.

1. 50% off!  Downsize your portions by half, including drinks.  Fully enjoy your meals, but say no to mindless grazing and family style serving by fixing a plate for each meal with pre-determined quantities of what you want to eat.  And watch how many alcoholic drinks you tip back.  Remember, the average glass of wine is 110-120 calories; one cocktail, 200 calories; and a glass of regular beer, 150 calories.

2. Never leave home hungry.  A lot of people restrict what they eat during the day and then overindulge when they hit the party.  My pre-party favorite is a Shaklee Cinch Shake.  Two scoops mixed with water delivers 16 grams of protein and fills you up enough to help you make good eating decisions when you're about to face the gourmet buffet.

3. Skip mundane foods.  Forgo the foods you eat all year.  This is a special time to savor and enjoy the tastes and aromas of the season.

4. Eat dinner early.  Ayurvedic expert Dr. John Douillard recommends eating the bulk of your calories mid-day and enjoying a light dinner by 6 pm.  It gives your body enough time during the evening to digest and for the liver to detoxify.

5. Breathe.  A few minutes of calm, deep inhales and exhales can make all the difference in your day. If you're under stress or tension from the holiday bustle, more than likely your breathing is shallow.  Deep breathing makes the respiratory system more efficient and activates calming nerve receptors.  Bonus: the body burns fat when it is calm, and sugar when it is stressed.

6. Move your body for just 15 minutes every day.  One of the first things that goes right out the window in December is exercise.  You don't need to spend hours at the gym, just ten to 15 minutes will reap good benefits.  Take a quick brisk walk or take the stairs.

7. Boost your immunity by simply contemplating generosity.  A recent study showed that when participants watched a film about Mother Teresa, the number of antibodies in their saliva surged; when the students were asked to focus on times when they'd been loved by or loving to others, their antibody levels stayed elevated for an hour.  Think good thoughts and fight off the flu!

'Tis the pumpkin season! Here is a great recipe for pumpkin pie muffins adapted from Ellie Krieger's The Food You Crave.



Pumpkin is a superfood -- high in fiber, low in calories and packs an abundance of disease-fighting nutrients, including potassium, pantothenic acid, magnesium, and vitamins C and E. Pumpkin also contains one of the richest supplies of bioavailable carotenoids known to man--and carotenoids have been linked to a host of health- promoting and disease-fighting activities.  1 cup of pumpkin contains more potassium than a medium banana and more Vitamin A then a cup of carrots.  And canned pumpkin is a great substitute so you don't have to mess with carving the squash.

Pumpkin Pie Muffins
Adapted from Ellie Krieger
Serves 12
1 muffin: 205 calories, 7 grams fat, 5 grams protein, 2 grams fiber

Ingredients:

Cooking spray
1 cup all-purpose flour
1 cup whole-wheat flour
1 teaspoon baking soda
1/2 teaspoon salt
1 teaspoon ground cinnamon
1 teaspoon pumpkin spice
1/2 teaspoon ground cloves
1/2 teaspoon ground nutmeg
3/4 cup firmly packed dark brown sugar
3 tablespoons molasses
1/4 cup olive oil
2 large eggs
1 cup canned solid-pack pumpkin
1 teaspoon vanilla extract
3/4 cup lowfat buttermilk

Preheat the oven to 400 degrees F.  Coat a 12-cup muffin pan with cooking spray.

In a medium bowl, whisk together both flours, the baking soda, salt and spices. In a large bowl, whisk together the sugar, molasses, oil and two eggs until combined. Whisk in the pumpkin and vanilla. Stir in the flour mixture a cup at a time, alternating with the buttermilk, until combined.

Pour the batter into the prepared muffin pan, filling each about 2/3rds full. Bake until a toothpick inserted in the center of one of the muffins comes out clean, about 20 minutes.

Let cool for 15 minutes. Run a knife around the muffins to loosen them and unmold.  Enjoy warm or let cool completely before storing in an airtight container in the refrigerator for up to 3 days or in the freezer for up to 3 months.

Honey-Glazed Sweet Potatoes with Apples 



High in fiber (7.8 grams) and protein (4.2 grams), this side dish of sweet potatoes and apples is a must try for the fall. Soul-warming comfort food to pair with any meal.

3 large sweet potatoes (peeled and cut into 1" pieces)
3 large granny smith apples (peeled and cut into ½ pieces)
1 large onions (cut into 1" wedges)
3 TBL olive oil
¼ cup of honey
1 tsp salt
¼ teaspoon nutmeg
¼ teaspoon cinnamon
¼ teaspoon cayenne pepper

Directions: Roast the yams. Preheat the oven to 350 degrees F. Toss all ingredients in a large bowl to combine. Transfer to a baking dish, stir occasionally until yams are tender, about 45 minutes to one hour. Increase oven temperature to 500 degrees F and bake until liquid evaporates and yams are browned, 10 to 15 minutes. Serve immediately.

Want more help boosting your immune system? Click here for information on Shaklee's new breakthrough in immune protection, Nutriferon.  This supplement includes immune-strengthening plant extracts that increase the production of your body's natural interferon - a critical activator in the immune system.  It's been tested to rapidly activate your immune system's defenses and mobilize your immune system's search and destroy teams.