You can lose weight and improve your mood with these foods. Eating the right kinds of foods in moderation is the key.

Consider these traditional favorites.


• Pumpkin. It's high in carotenoids, which can help you avoid eye problems and other diseases later in life. Canned pumpkin has more concentrated nutrients that fresh.
• Turkey, often said to make us sleepy due to its tryptophan, is loaded with lean protein, which is important for preserving muscle tissue.
• Sweet potatoes. They boost your serotonin levels and make you feel calm as well as providing vitamins, minerals and fiber. They have beta-carotene, Vitamins B6 and C, iron and potassium, as well as other nutrients. You don't need to add butter. They are delicious with a little salt and pepper.
• Cranberries. They are a top source of antioxidants, which are crucial to health.
• Brussels sprouts. Related to broccoli, these little cabbages are high in cancer-fighting compounds.
• Butternut squash. It's easy to bake, delicious to eat, and high in beta-carotene.

Keep your eating simple. Don't load up on gravies, butter and sauces. Just a little bit will do. Your food will actually taste better. Keep your portions small, and don't feel like you need to eat some of everything. Eat more of the lean turkey and plain vegetables than of the scalloped potatoes, stuffing and sauces. Overstuffing yourself will just make you uncomfortable and tired. Don't deprive yourself of dessert but eat it a small serving and savor it. Make a plan to work out an extra 15 minutes or more the following day, add affirmations on how lean you will be for New Year's and bring in 2010 feeling healthier and stronger than ever.

Watch out for emotional eating when feeling stressed. You've been told that carbohydrates help your mood, but make certain you have good carbs rather than bad. Whole grains, pasta, whole fruits and dark chocolate can trigger the release of insulin and serotonin. Serotonin, not bad carbs, decreases appetite and calms you.

Feeling depressed? Studies have shown depressed people have fewer essential fatty acids (EFAs) in their brains than people who are not depressed. Try getting more foods high in EFAs such as fatty fish like wild salmon, and ground flaxseed and flaxseed oil.

Feeling tired? You may think eating carbs like marathon runners do is good idea. Their training is different and their responses are different. You need protein when you are tired. As protein foods are broken down during digestion, they become amino acid building blocks and increase the production of neurotransmitters such as dopamine, which increases your energy and mental alertness. Foods high in protein include fish, eggs, poultry, low-fat milk, low-fat cheese and very lean beef.

Enjoy the holidays, eat in moderation, take walks with family and friends, and get enough sleep. Smile and laugh more. It produces endorphins that make you feel good. Be grateful, kind and loving to everyone . . . including yourself!

Happy, Healthy Holidays!