Jennifer Voorhaar Jennifer Voorhaar

Eating to Beat the Winter Blues

If you are someone who notices changes in your mood during the winter months, you are not alone. When daylight commands far too little of our 24-hour day, many people experience the “winter blues,” which can make you feel sluggish in the dimly lit, gloomy weather. According to some experts, women are four times more likely to experience it than men. Some of the symptoms that may accompany the winter blues include carbohydrate cravings, overeating, and weight gain; however, some diet and lifestyle changes can help to manage these symptoms, increase your energy, and even boost your mood…

Written By: Tracy Pritchard (MS, CNS, LDN)

If you are someone who notices changes in your mood during the winter months, you are not alone. When daylight commands far too little of our 24-hour day, many people experience the “winter blues,” which can make you feel sluggish in the dimly lit, gloomy weather. According to some experts, women are four times more likely to experience it than men. Some of the symptoms that may accompany the winter blues include carbohydrate cravings, overeating, and weight gain; however, some diet and lifestyle changes can help to manage these symptoms, increase your energy, and even boost your mood.

Many delicious foods are packed with nutrients that support brain health. Consider adding at least one of these foods each day for positive results.

· Lean proteins including chicken, turkey, eggs, beef as well as salmon and other fish. Salmon and fatty fish have the added benefit of being high in omega-3 fatty acids that reduce inflammation and support the health of our brain and nervous system. These lean proteins contain amino acids that may contribute to a better mood. Lean protein provides a clean source of energy while also contributing to better blood sugar management.

o If you are not used to eating fish, considering ordering salmon the next time you order out. Try tuna or salmon from a pouch or can and add to a premade salad mix.

o Eggs can be used at any meal. Hard boil several at once and store in the refrigerator, scramble 2-3 eggs anytime, or make an egg bake in the oven.

o Batch cook chicken breast and add to salads or wraps for a quick lunch.

o For plant-based options try beans, peas, and lentils. They are also high in fiber and may help lower cholesterol if you eat them regularly. 

o Low fat cottage cheese, plain Greek yogurt and tofu are are also excellent sources of protein.

· Fresh fruits

o Berries and cherries are loaded with antioxidants to enhance mood.

o Citrus fruit such as oranges, grapefruits, lemons and limes are rich in vitamin C which also supports the immune system.

o Bananas are a very portable and inexpensive way to boost energy.

o Make a smoothie with fresh or frozen fruits or have fruit for dessert.

· Nuts and seeds such as almonds, cashews, pistachios, walnuts, flaxseeds, sunflower seeds, and pumpkin seeds make a great snack. These offer a variety of benefits from heart health to cognitive functioning.

o Sprinkle nuts and seeds on salads, oatmeal, or yogurt.

o Add a tablespoon of nut butter to apple slices.

o Make a trail mix with your favorite combinations of nuts and seeds.

· Leafy greens such as kale, spinach, collard greens and swiss chard

o Leafy greens are rich in Vitamin K and folate (a naturally occurring B vitamin involved in neurotransmitter production).

o In addition to salads, try a handful of leafy greens in a smoothie, or add chopped leafy greens to a soup or stew to increase its nutritional value

· Probiotic foods support mood regulation and mental health via the gut-brain axis.

o Some foods rich in probiotics include plain Greek yogurt, kefir, sauerkraut, tempeh, kombucha and anything fermented.

· Chocolate (dark)

Cocoa has a high polyphenol (a type of antioxidant) content and is a nice way to enjoy dessert without too much sugar. Moderation is key so try to keep a serving to one to two ounces.

o Look for a chocolate bar with the highest cocoa content you can find. If you are not sure how dark you like your chocolate, find an assortment of small individually wrapped chocolates with different amounts of cocoa. Start with at least 70% cocoa.

o Sprinkle dark chocolate chips on oatmeal or yogurt or dip some fresh strawberries in melted dark chocolate.

While you enjoy adding some of the foods above, try crowding out other foods that may not be serving you well. Some of the foods to reduce or remove include added sugars, alcohol, and ultra-processed foods. Start with some simple swaps like snacking on fruit and/or nuts instead of chips or candy.

Sugar is present in many processed foods and often gets overlooked. Read labels on packaged foods to avoid ingredients like high fructose corn syrup while checking the amount of added sugars. To help you visualize the added sugar, keep in mind that that every 4 grams of added sugar is equivalent to 1 tsp of sugar. That means that a small mocha latte with 37g of added sugar has over 9 teaspoons of added sugar! To keep this in perspective, the American Heart Association recommends no more than 9 teaspoons (36 grams) per day for men and no more than 6 teaspoons (25 grams) per day for women. Sugar sweetened beverages (soda, coffee drinks, energy drinks), cookies, and flour-based foods are often a “go to” option for quick energy but will contribute to low energy and low mood later. This can occur from blood sugar fluctuations that may result in feeling irritable and anxious. If you currently drink several sodas a day, try to swap one or more out for plain water, sparkling water, or green tea. The L-theanine content in green tea may also promote relaxation and reduce anxiety levels.

In addition to dietary considerations, the following lifestyle tips may also help:

· Get outside for some natural sunlight each day

· Consider a light box / light therapy

· Optimize Vitamin D. Ask your healthcare provider for a 25-hydroxy Vit D test. Conventional ranges are 30 to 100 ng/ml while the ideal range is 50-80 ng/ml. Some foods that are rich in Vitamin D include fatty fish, egg yolks, mushrooms, and items fortified in Vitamin D (milk, yogurt).

· Opportunities to move can range from parking your car farther away from your destination, taking the stairs more often, going for a walk, or even hitting a class at the local gym or virtually. Find something that you like to do. Start small.

· Sleep. Be sure to schedule eight to nine hours for sleep each night. Reflect on your sleep routine (do you have a routine?) and determine if you would like to add an Epsom salt bath, a cup of chamomile or herbal tea, or anything that helps you wind down and relax.

According to James Clear in Atomic Habits, "All big things come from small beginnings. The seed of every habit is a single, tiny decision. But as that decision is repeated, a habit sprouts and grows stronger. Roots entrench themselves and branches grow. The task of breaking a bad habit is like uprooting a powerful oak within us. And the task of building a good habit is like cultivating a delicate flower one day at a time."


Featured Recipe from The Healthy Mind Cookbook by Rebecca Katz

Triple Triple Brittle

This crunchy brittle is great on its own as a snack, or use it to top yogurt or fruit for added texture and flavor. Seeds are a nutritional powerhouse while the spices in this recipe are all known for their anti-inflammatory properties.

Ingredients

1 cup raw pumpkin seeds

3/4 cup raw sunflower seeds

1/4 cup white or black sesame seeds

2 teaspoons ground cinnamon

1 teaspoon ground ginger

1/2 teaspoon ground allspice

1/2 teaspoon sea salt

1/3 cup Grade A Dark Amber maple syrup

1 teaspoon vanilla extract


Instructions

Preheat the oven to 325°F. Line a rimmed baking sheet with parchment paper.

In a large bowl, combine the pumpkin seeds, sunflower seeds, sesame seeds, cinnamon, ginger, allspice, and salt, then add the maple syrup and vanilla and mix until well coated.

Spoon the mixture onto the prepared baking sheet and, with a spatula or a piece of parchment paper, pat and press the brittle into an even layer about ⅛ inch thick. Press out the middle so it’s slightly thinner than the edges, which will help prevent the outside edges from burning.

Bake for about 30 minutes or until golden brown. Remove from the oven and allow to cool completely. As it cools it will become crispy. Once the brittle has crisped up, break it into pieces.

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Jennifer Voorhaar Jennifer Voorhaar

Goodbye Summer, Hello Sadness

While it is true that the “winter blues” share some similarities with Seasonal Affective Disorder (S.A.D.), the “winter blues” typically do not cause significant impairment in daily functioning and tend to resolve independently as the seasons change. Seasonal Affective Disorder (S.A.D.) is a type of depression that is related to changes in seasons, typically occurring during the fall and winter months when there is less sunlight. According to the National Institute of Mental Health, symptoms usually last 4-5 months out of the year and are estimated to affect 10 million Americans. Seasonal Affective Disorder (S.A.D.) is characterized by symptoms such as low mood, lack of energy, changes in appetite, difficulty concentrating, and increased need for sleep. S.A.D is thought to be caused by a disruption in the body's internal clock and a decrease in serotonin levels due to reduced exposure to sunlight. Seasonal Affective Disorder (S.A.D) is most prevalent in higher geographical latitudes.

Written By: Shepard Stephenson, LGPC

On Sunday, November 5th, 2023, at 2:00 A.M., clocks “fell back,” signaling the end of Day Light Savings Time. While the time change maximizes daylight during regular working hours for many, it ushers in a seasonal shift in mood and behavior for others. The "winter blues" is commonly used to describe a milder form of seasonal mood changes that some individuals experience during the winter months. The “winter blues” are often characterized by feelings of low energy, fatigue, and a slight decrease in mood.

When is it more than the “winter blues?”

While it is true that the “winter blues” share some similarities with Seasonal Affective Disorder (S.A.D.), the “winter blues” typically do not cause significant impairment in daily functioning and tend to resolve independently as the seasons change. Seasonal Affective Disorder (S.A.D.) is a type of depression that is related to changes in seasons, typically occurring during the fall and winter months when there is less sunlight. According to the National Institute of Mental Health, symptoms usually last 4-5 months out of the year and are estimated to affect 10 million Americans. Seasonal Affective Disorder (S.A.D.) is characterized by symptoms such as low mood, lack of energy, changes in appetite, difficulty concentrating, and increased need for sleep. S.A.D is thought to be caused by a disruption in the body's internal clock and a decrease in serotonin levels due to reduced exposure to sunlight. Seasonal Affective Disorder (S.A.D) is most prevalent in higher geographical latitudes.

The treatment of seasonal affective disorder (S.A.D) typically involves a combination of approaches. Here are some recommendations:

1. Light therapy involves exposure to bright artificial light, typically using a lightbox or light lamp. This can help compensate for the reduced sunlight during the winter months and alleviate symptoms of S.A.D.

2. In some cases, antidepressant medication may be prescribed to help manage symptoms of S.A.D. Consultation with a healthcare professional is necessary to determine the appropriate medication and dosage.

3. Talk therapy, such as cognitive-behavioral therapy (CBT), can be beneficial in managing S.A.D. It focuses on identifying and changing negative thought patterns and behaviors associated with the disorder.

4. Engaging in regular physical exercise, maintaining a healthy diet, and ensuring adequate sleep can help alleviate symptoms of S.A.D. Spending time outdoors during daylight hours and maximizing exposure to natural light can also be beneficial.

5. Building a solid support network of family, friends, or support groups can provide emotional support and understanding during the challenging winter months.

It is essential to consult with a healthcare professional to determine the most appropriate treatment plan for an individual with SAD, as recommendations may vary depending on the severity of symptoms and individual needs. If you or someone you know may be experiencing symptoms of Seasonal Affective Disorder (S.A.D.) or simply want support beating those “winter blues,” please do not hesitate to call Hope & Healing Therapy and Wellness Center at (301) 690-8404 to schedule a meeting with a provider.

To explore our other health and wellness opportunities, please visit our website, and follow us on your preferred social media platform!

https://www.facebook.com/hopehealingtherapy

https://www.instagram.com/hopehealingtherapywellness

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Jennifer Voorhaar Jennifer Voorhaar

A Health-Oriented Mindset for the Holidays

Overeating and gaining a little weight is common during this time, but you can enter this time with a positive mindset and strategies to take care of yourself. Managing one’s intake and blood sugar through non-holidays times is difficult enough; consider using this time to recommit to a health-oriented mindset. Some may even use it to launch into new behaviors and patterns ahead of the new year.

Written By: Tracy Pritchard (MS, CNS, LDN)

For many people the next several weeks will be full of socializing at parties, celebrations, and events, which will include a lot of festive foods and drinks. For some, these events may not be the happiest of times or may bring anxiety or tension when surrounded by certain family members and friends. When challenges arise some people use emotional eating to cope and reach for food to comfort – this is especially challenging during the holidays with the abundance of sweets and treats at one’s fingertips.

Overeating and gaining a little weight is common during this time, but you can enter this time with a positive mindset and strategies to take care of yourself. Managing one’s intake and blood sugar through non-holidays times is difficult enough; consider using this time to recommit to a health-oriented mindset. Some may even use it to launch into new behaviors and patterns ahead of the new year. This could mean setting a goal to maintain or even lose weight or to just feel healthy and rested during the holidays. There are endless goals that you can choose just be sure that they are specific and achievable. These may also be goals that help take the focus off food and place it on relationships, gratitude, exercise, and sleep.

From a nutritional perspective, there are several things you can do to prepare for events you are going to. Go in with a plan on how much you are going to eat (and drink) ahead of time and stick to the plan. This means you can and should eat your favorite foods – having a plan will reduce guilt and avoid triggers to overeat. For example, you may choose to have one plate of food and one dessert or to enjoy two appetizers from a passed tray at a party. Be sure to bring a nutritious dish to an event so you can count on it as a healthy choice; it Is likely that others will be thankful for your contribution as well. Making this plan ahead of time will help you limit how much you eat and will make you choose what you really want to eat instead of randomly sampling foods.

Too often people skip meals throughout the day and show up to festivities hungry and end up overeating. It is especially important to stick to your meal and snack schedule throughout the day to avoid showing up to a party overly hungry. If the party is later than you would usually eat, a healthy snack prior might actually set you up for success. This may be something like a piece of fruit and some nuts, or some veggies with hummus. If you are someone who loves a buffet, a strategy may be to fill your plate and move away from the buffet table. If hanging around the kitchen in close proximity to calorie-dense foods leads you to overeat, be aware of how the environment is influencing your eating behavior. Some people may limit their holiday treats to eating out and avoid storing tempting foods in their home for this reason. When given decadent food gifts that do not fit in with your plan, consider taking them to work or other events to share instead of keeping them in sight.

When making choices, try to keep some balance on your plate with a quarter of the plate containing some protein (meat/beans/nuts), half the plate with vegetables, and a small amount of grains/bread/potatoes. Ideally you can use mealtimes to connect with others. This will not only build relationships, it will also help you take breaks between bites so you don’t eat too quickly. If you would like to have dessert, choose the dessert that you love and leave the others. While you may be striving for balance and achieving your goals, be aware of family and friends who are “food pushers” and will continue offering food when you are full. Have some responsesready if you think this may be an obstacle. It could be a simple response such as “No thank you” or maybe even “This was amazing, but since I am full I would be happy to take some leftovers home”.

Activity and sleep are important factors as well and can impact some of the food choices we have discussed. Getting enough quality sleep can help regulate hunger hormones and even improve dietary decision making. Sleep deprivation can interfere with these hunger and fullness cues. Being sleep deprived will increase the cravings for high-fat, high-sugar, and high- salt foods. These foods are everywhere and may contribute to side effects such as headaches, fatigue, joint pain, and weight gain among other things. Less nutritious dietary choices coupled with existing symptoms may work double- time at making you not feel well. Be aware that consuming caffeine and/or alcohol close to sleep time may have a negative impact. If you are going to drink alcohol, remember that liquid calories add up fast and will not necessarily fill you up.

Limit how much you consume to avoid a hangover and the influence it may have on your decision to overeat junk food. Be sure to eat before consuming alcohol to slow the absorption of alcohol and alternate with a glass of water. Aim to stay hydrated by consuming approximately half of your body weight in ounces of water per day. For example, if you weigh 180 pounds, aim to drink 90 ounces of water per day. Even mild dehydration can resemble symptoms of hunger. During this busy time be sure to add opportunities to move/exercise to your calendar, set reminders, and maybe recruit a friend to attend a fitness class or go for a walk with you for accountability. Scheduling activity in the morning will give you some control over your schedule and get you out and about during times of natural sunlight. Another way to add some activity to the season is to schedule a family walk or stroll or some kind of activity that keeps everyone moving!

One way to stay attuned to what your body needs is to schedule some self-care practices. These should be some practical and sustainable items to help you keep your sanity and reduce stress and not add to it! This may include personal quiet time, journaling, listening to music, taking a bath, enjoying nature, or going on a short walk. These self-care items can be used to stay calm during a time of stress and schedule overload instead of using convenient calorie dense foods for comfort. Implementing a health promoting mindset and lifestyle now may actually help balance out stress hormones and allow you to relax and enjoy the season while setting the stage for the new year ahead.

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