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Foods That Fight Winter Depression

 When long nights bring on a long face, this can mean seasonal affective disorder (SAD). Here are some tips to help fight off the winter blues…..

The winter blues can leave you not only feeling down in the dumps, but they can also send you rummaging for sweets. Don’t get caught up in this vicious cycle.

Seasonal affective disorder, or SAD, is a form of depression that affects 25 million Americans, mostly women. Much research has been done on this mysterious disorder.

In somewhat of a simplification, the lack of light in wintertime can result in lower levels of serotonin, the mood-enhancing chemical that regulates hunger and the feeling of well-being.

Serotonin production increases with light, meaning that gray gloom creeping in the window is not kicking the production of feel-good chemicals into action.

Some symptoms include depression, marathon napping, low self-esteem, obsessiveness over little things, irritability, shyness, and panic attacks. People with seasonal affective disorder may also sleep poorly (although for many hours), partly because they don’t have enough serotonin to convert to the sleep substance melatonin.

Symptoms can range from mild to severe, and people generally recover completely around April or May – once the days become longer.

Treatment includes light therapy and/or medications. However, there are things you can do yourself that can help boost serotonin levels.

3 Ways to Boot up Your Serotonin

Julia Ross, MA, is director of the Recovery Systems Clinic in San Francisco and author of The Mood Cure and The Diet Cure. She tells WebMD there are three ways to jump-start your serotonin:

  • Subject yourself to bright indoor light. This is the touchstone of seasonal affective disorder treatment. Many pricey lights are available. Ross says a 300 watt bulb within three feet for 20 minutes three times a day can help, although the boost in serotonin may be temporary.
  • Exercise. This is very hard to do when caught up in the seasonal affective disorder cycle. But if you can force yourself to start, 15 to 20 minutes of dancing to the radio or fast walking can reduce a sweet tooth and improve mood.
  • Eat wisely. This means, pushing away the leftover cake and eating sensible carbs to stimulate serotonin. Sweets and simple carbs, like white rice and white bread, quickly raise blood sugar, flood you with insulin, and then drop you in a hole. Eating wisely also means watching the caffeine, which suppresses serotonin. “If you must drink coffee, save it for after the meal,” Ross says.

 More Nutritional Tips for Raising Mood in Winter continued…

 Protein, she says, should be eaten three times a day. Another good rule is to eat four cups of brightly colored veggies a day. “This is enough to fill a (pardon the expression) 1 quart ice cream container.” Vegetables are carbs, but the kind that feed into your system slowly.

Samantha Heller, MS, RD, senior clinical nutritionist at the NYU Medical Center, tells WebMD it’s best to substitute fruit for cookies and chocolate ice cream. In general, the good carbs of veggies, fruit, and beans help energy levels.

“If weight gain in the winter months is your concern,” Heller says, “you should get a healthy eating plan from a registered dietitian.”

Timing Is Also Everything

It’s fashionable to urge people to eat half a dozen small meals a day, but this is an individual preference, Heller says.

“If you eat lunch at one o’clock and know you won’t have dinner until eight o’clock, you may need a snack. If you eat junk food for lunch, by four o’clock you will be foraging for chocolate.”

She urges people to try eliminating all white, starchy foods for two weeks — bread, rice, potatoes. “You will be amazed at how good you feel,” she says. “But you need to stick to it to see a difference.”

Even as a nutritionist, she admits to having experienced the opposite. “I was going to visit my mother and bought a muffin for her and one for me,” she says. “After I ate it, I felt like I had been drugged.”

That’s another thing about seasonal affective disorder — the lows are lower. If you are already serotonin-challenged, what you eat will have a bigger impact than in summer.

Foods to Have on Hand

If you suffer from seasonal affective disorder, you may be too shot to run to the store. This can work for you if you keep fairly healthful commodities in the pantry. Some suggestions:

Popcorn (non-microwave)
Oatmeal (original, not desserty)
Nuts
Egg whites for omelets (a yolk or two is fine)
Peanut butter (no hydrogenated oils…look at the ingredients)
Prewashed veggies
Fruit
Whole grain crackers and bread (Kashi and Ezekial are great brands)
Deli turkey (low sodium is better)
Cottage cheese

Forget the candlelight. In winter, dinner calls for 300 watts, hold the shade!

Thank you for these tips Clayton. I have been diagnosed with SAD along with several of my friends. Loosing a loved one combined with SAD can be a very difficult time during the holidays. Try these food changes to help you through the season.

Peace Love and Hugs

Diana

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Healthy Holiday Eating Tips

 

It’s that party season again! How can we avoid putting on extra weight while having a great time? The following are some holiday eating tips so that you can still look good and be healthy in January without having to deprive yourself of all the holiday treats.

  • Don’t go to a party hungry: we often eat faster and more when we are hungry – therefore eat a wholesome breakfast and lunch on the day to avoid overeating at the party.
  • Watch your portion: treat yourself a nice drink, dessert, chocolate or sweets without guilt, but always watch your portion.  Go for small portions. This way you can sample all the different foods. Moderation is always the key.
  • Make a conscious choice to limit high fat items: high fat food items can be found in fried food, cream-based soup, cheese-filled casseroles, pies, processed meats such as salami and sausages, some pastries and baked goods.
  • Try different versions of egg nog: traditional egg nog is usually made with egg yolk and thick cream. Google “low fat egg nog” and you will find lots of low fat egg nog recipes. If you buy commercial egg nog, you will be delighted to find low-fat or fat-free egg nog out there – we can even find soy nog!
  • Try other versions of alcohol: instead of beer, cider, Bailey’s and Kahlua, try dry wine, Bloody Marys or spirits with diet mixer which have fewer calories. Remember: Calories from alcohol tend to be stored in the abdomen. People who are overweight actually gain weight more easily when they consume alcohol.
  • Drink plenty of water: alcohol and coffee can dehydrate your body.
  • Physical activity: take nice brisk walks with your
    loved ones and enjoy their company in the
    holiday season.

Healthy Holiday Eating Tips: Recipe substitutions

If you are the chef of the party, try the following lower-fat recipe substitutions.

 
Recipe calls for   Substitution
  1 whole egg     2 egg whites
  sour cream     low fat plain yogurt or low fat sour cream
  milk     skim or 1%
  ice cream     frozen yogurt
  heavy cream (not for whipping)     2 tablespoons flour whisked into 2 cups non fat milk
  whipped cream     chilled evaporated skim milk or other low fat whipped products such as Nutriwhip
  cheese     low-fat cheese (non-fat cheese does not melt well if use in cooking or baking)
 

Many other products such as mayonnaise, cheese, cream soup, sour cream have lower-fat versions so experiment with them in your cooking.

Thank you Clayton Halls of Halls of Fitness. I will try the new eggnog recipe without including the yummy fatty ingredients. A moment on the lips, forever on the hips.

Peace Love and Hugs

Diana

Just a Cloud Away, Inc.™ Journal

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