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Enjoy :)~
Chris

From: (CBS) LOS ANGELES, Calif. [Learn More About Dr.James]

Thanksgiving offers the opportunity for introspective reflection and gratitude. To create and maintain a sense of gratitude is at once inspiring and humbling. Most of us have the best intentions to experience the holiday season with grace, openness, and love. I believe by nature and physiology we are innately positive beings, programmed for optimism. Yet even with our sincerest intentions the holidays can challenge our vision to express the spirit of the season; too much to do and not enough time, money, or help. Stress and seemingly countless errands become thieves that steal our goodwill and gratitude. So what can we do to stay positive and thankful at a time when we may be tempted by pessimism?

An attitude of gratitude is developed through awareness of life's daily miracles, including the choice to feed and nourish your mind and emotions with empowering foods and exercise. One key component for mood mending involves a neurotransmitter in the brain called serotonin, often referred to as the "good mood hormone." When our bodies produce sufficient serotonin we can feel better balanced and happier because this chemical helps to promote relaxation, restful sleep, and a feeling of well being. Some of the holidays harsher habits ? too much sugar and alcohol, excess protein, too many offending fats disguised in beckoning dessert buffets of cakes, pastries, and candy. This can lead to blood sugar imbalances, lack of motivation to exercise, and increased stress, resulting in reduced serotonin levels and the potential for a variety of health challenges, including depression.

If your own holiday harmony and peace of mind are on your wish list then you'll be happy to know that building and maintaining your serotonin levels can be achieved with adding many delicious and nutritious foods. Consider the serotonin building block or precursor tryptophan. Tryptophan is an essential amino acid found in a variety of delicious and nutritious foods like cottage cheese, turkey, salmon, oatmeal, cheese, whole wheat, yogurt, eggs, and even chocolate (in moderation). Adding these foods to your diet can help to raise your chemical complement of serotonin and help you to better experience emotional equilibrium. To maximize the absorption and assimilation of tryptophan from dairy or animal sources combine these foods with whole-grain based carbohydrates. Round out your positivity plan with omega-3-rich nuts and seeds, folate-rich crucifers like broccoli and brussel sprouts, and vitamins B12 and B6-rich fish, brans, and sea vegetables. This cornucopia of mood enhancing foods is supportive in building healthy brain chemistry, enabling you to thrive and not merely survive throughout the holiday season.

Another way to uplift the holiday spirit is through consistent exercise. Motion builds positive emotion and exercise may be the most powerful of all our natural antidepressants. In our hurried holiday pace it is all too easy to let go of our exercise routines ? and no, dashing from store to store does not count as mindful movement. Over 100 clinical studies confirm the effectiveness of exercise in the prevention and treatment of depression. As little as 10 minutes three times daily (we often spend more time in buffet lines) can have a powerful positive impact on both your emotional and physical well-being. Energizing exercise examples are parking in the furthest spot from the store to get your brisk walk in; the practice of belly breathing while waiting in line; and for an added benefit, tighten and release the muscles of your behind (working your glutes).

Gratitude is an elixir for life. Create time each day to reflect, to open and be present for the blessings unfolding all around you. The universe gives to the grateful. Gratitude opens the heart to receive and be in the spirit of Thanksgiving. This month, make a pledge to yourself: This holiday season I will practice personal excellence and not perfection. I will do my best not to get caught up in the frenetic pace of conspicuous consumption. I will say my affirmations. I will fill my heart with gratitude to help me from filling my stomach. I will be thankful for ____. Gratefully, you fill in the blank. Blessings to you and your loved ones.

Dr. James Rouse