Hello, this is Monica Reinagle, and you are listening to the nutrition diva

quick and dirty tips for eating well and feeling fabulous. Today we're talking about how to tweak your

nutrition and your menus as the colder weather settles in. Temperatures are really

dropping here in the northern hemisphere and as you get those sweaters and turtlenecks out of storage,

it's also time to make a few adjustments to your nutrition and to your eating habits.

And so today I have some tips for staying well nourished and fit through the winter.

Number one, you want to head off those carb cravings.

Declining daylight can lead to a dip in serotonin levels, and that can trigger carb cravings. Eating starchy foods like

bread, pasta, potatoes, rice, cereal, crackers and all those other carb-rich foods can cause a boost in serotonin production, but the effect

is short-lived, that is the effect on serotonin levels and mood is short-lived.

The extra calories you're consuming may translate into a few extra

pounds that you carry around until April, especially because we also tend to get less exercise

in the winter. As Dr. Ellen Hendrickson and I talked about in our two-part

series on food and mood, there are better ways to boost serotonin and lift your

spirits such as jumping on a treadmill or an exercise bike, reading a book or watching a movie that makes you laugh, or even doing something nice for a stranger.

I have links to those episodes and more on serotonin and carbohydrate cravings in the show notes for today,

which can be found at nutrition diva. quick and dirty tips.com.

Another way to help stave off winter weight gain is to keep your house and your office on the cool side.

Now I'm not talking about see your breath cold. Very cold temperatures can impair your cognitive performance.

But aim for between 65 and 67 degrees Fahrenheit.

That's 18 to 19 degrees Celsius.

Not only will you save a few bucks on your energy bill, but you'll also burn a few extra calories just maintaining your body heat.

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