Got The Winter Blues?

Ever notice you start to feel a little down and sluggish around December/January of each year and it lasts until about April & May when the days start to get longer and we get longer periods of sunshine? Well this just isn’t a feeling, it is actually a known disorder called “Seasonal Affective Disorder” (SAD) and of course there are mild to extreme cases and anyone who experiences it, will be on a different extreme but wouldn’t it be nice to have a few tools to help battle this?

Most people don’t even notice that they have it but are famous for explaining their mood as “I just don’t feel myself” and sadly it happens every year.

So why exactly does it happen?  As winter comes upon us, the days start to become shorter and there is a lack of sunlight during the day.  This deficiency actually leaves us producing less levels of Vitamin D, which affects the brain’s levels of melatonin, the hormone that controls our sleep patterns and serotonin, the mood-enhancing chemical that regulates the feeling of overall wellbeing and also causes our hunger and desire to binge eat. 

There is a reason that we all crave carbs, snacks and “comfort” foods during the winter months and ultimately the reason that on average a person in North America will gain approximately 5 pounds over the winter months.

We can’t control the sunlight but we can certainly control what we eat to help battle SAD, here are few recommended foods to help:

• Eggs– the yolk is an excellent source of Vitamin D
• Sweet Potatoes– rich in folate, helping our mood swings but also they help regulate our blood sugar, to help avoid cravings of sugars and starches.
• Avocados– packed with nutrients, but specifically folate which helps with feeling low, tryptophan which aids your mood and B6 which creates the chemicals that our brain uses to send messages throughout the body--including serotonin.
• Spinach & Kale– rich in B6 and folate, just like avocados this green vegetable helps keep your brain strong to fight mood swings and feeling tired and aids in our overall wellbeing.
• Fortified Rice or Soy Beverages- are a good source of Vitamin D and fortified with other nutrients which help keep our immune system strong
• Orange Juice– some are fortified with Vitamin D but don’t go over board, as these are very rich in sugar, always natural but if your not careful, some have added sugars also.
• Milk - is another high food source of vitamin D, rich in calcium and protein.
• Shitake Mushrooms - are a high source of vitamin D, recommended are the dried mushrooms, but make sure they read on the label that they are dried in the sun.

Here is a recipe that we have been making for over a year now that is a perfect protein source after a workout or if you are looking for a treat that will stay with you and not just make you crave more sugar. 

Also, being rich with eggs, it is definitely a treat that you can enjoy over the winter months to battle SAD:

Black Bean Brownies – Gluten Free

• 1 - 15.5 ounce can of black beans, rinsed and drained thoroughly
• 3 eggs
• 3 tablespoons flaxseed oil
• 1/4 cup cocoa powder
• 1 pinch salt
• 1 tablespoon of vanilla extract
• 3/4 cup brown sugar (you can use white)

If you enjoy a coffee taste in your brownies, add a tablespoon of instant coffee in this recipe. If you are concerned about tasting beans, add the coffee or additional vanilla.  

Cooking Instructions:

1. Preheat your oven to 350 degrees F. Grease an 8 x 8 pan with coconut oil, or any baking oil you have.
2. In a blender add all of the ingredients and blend until it becomes a smooth mixture.
3. Pour mixture into the greased pan and cook in the oven for approximately 30 minutes, the middle should still be a bit moist, not runny.

Understand Whole Grains

We are very fortunate this day and age that we have a large variety of whole grains which allows us to get some nutrition in our breads and pasta’s. When it comes to cooking, as a rule, we approach anything white with caution. Eating whole grains has been proven to lower the risk of heart disease, stroke, diabetes and certain cancers.  Also eating whole grains is an excellent source of minerals, vitamins and fiber.

So what whole grains are we referring to?

Kamut - is a close relative of wheat, however many people who are wheat intolerant to do not have issues with digesting Kamut, regardless of it being closely related to wheat.   The great part about Kamut vs wheat is the high protein factor, holding about 30% more than wheat.  It is known to many of us as a high energy grain which contains high levels of Vitamin E, Thiamin, Magnesium, Zinc, Copper, Complex Carbohydrates and more. However, one thing Kamut does lack is its fiber components.  If you are someone who requires a high fiber diet, there are other grains that are likely better suited for you.

Barley - an ancient grain that was actually cultivated before wheat. Outside of eating pearled barley in our soups and stews, it is primarily known for the malt in the process of making beer.  Barley is an excellent source of fiber, Vitamin E, thiamin, Riboflavin and lysine, which makes it a balanced protein source.  Barley also comes in the form of flour and flakes and it gives a very distinct nutty flavor to baked goods.  You can also use barley flakes as a replacement for Oat Flakes when making granola.

Buckwheat -  a relatively new grain compared to its competition and really isn’t a true grain, it is in fact a fruit seed that is related to rhubarb and sorrel. Most of us know buckwheat for how well it compliments a pancake recipe due to its lovely rich flavor. Buckwheat is not a high source of protein, therefore best put in recipes with a 50/50 ratio of buckwheat to wheat when making any baked goods. Together the two of them give you a good balance of what you require for your nutritional needs. This grain is rich in Vitamin B as well as phosphorus, magnesium, iron, zinc, copper and manganese.

Millet – In North America, most of us know Pearl Millet, however there are 6,000 varieties of grown millet available in the world.  This grain is gluten free and is a very easy grain to digest due of its alkaline PH level – the alkaline properties remain after being cooked, making it an excellent grain for people with gluten allergies to consume.  Aside from being easy to digest, it is rich in Vitamin B, potassium, phosphorus, magnesium, iron, zinc, copper and manganese.  Having a texture much like rice, millet can be used in its place for rice dishes, casseroles and if baked prior, is excellent in baked goods.

Flax - is gluten free. There are many recipes out there that require whole flax, which makes no sense if you’re adding it for its nutritional value. Our bodies are not able to breakdown the outer shell, therefore we absorb none of the nutrients that are in the oil hat is contained in the shell.  Best way to prepare flax, is to buy it as a whole grain and then use a grinder to grind the amount of flax seed you require for that day.  This way you will get the all of the nutrients. Overall Flax is excellent for our bodies, helping to lower cholesterol and lowering the risk of heart disease. Flax also acts as a brush against our intestinal track and helps to detoxify us of sludge that wants to sit in pockets in our intestines.  This sludge can actually be the reason that you hit a plateau with weight loss, and adding Flax might just be what you need to get this in motion.  Lastly, Flax is used by many of us for a relief from constipation.

Oats – We consume oats in two forms:  rolled and steel cut. Oats assist in lowering cholesterol and reducing the risk of heart disease and are an excellent source of vitamin B, anti-oxidants, vitamin E and many minerals.  It has the right amount of protein that your body needs. We all use rolled oats in our baked goods or for a toping on a casserole, however oat also can be made into flour and it is a wonder thickener for gravies, stews, or any dish that starts off with a roux.

Quinoa – Everyone is talking about quinoa these days. It is known to us as a grain, however like buckwheat is actually a fruit.  Quinoa is gluten free and its versatility is likely why it has really been noticed by the health industry in the past few years.  It has a unique flavor that is a nice alternative to rice in soups or pilafs. It has a much different flavor than rice; however it is used often where we would have put rice in the past. The reason we are replacing it, is because of its must greater nutritional value over rice.  Quinoa is very high in protein, which is surprising because the density is very light and fluffy.

Spelt – is not gluten free, however the amount of gluten in the spelt grain is not high.  Many people with gluten allergies are able to tolerate spelt, however if you have a wheat allergy, always a good idea to check with your doctor before trying.  Many studies have shown that wheat intolerant people are able to digest with no issues, but other studies show that after a period of time of consumption, similar symptoms to wheat allergy will start to be present.  It is a high protein choice when compared to wheat flour and is also higher in iron, potassium, Vitamin B and complex carbohydrates.  Cooking with Spelt flour is very similar to wheat flour and it excellent in baked goods and breads.

There are other grains that are not mentioned in this article; we encourage you to look into them, such as:  Rice & Rye.  In our recipes we encourage the experiment of a variety of grains when cooking and baking. As we have learned since the start of time, everything in moderation and this is become more and more true as the allergies for gluten increase daily. With gluten being the #1 filler in most packaged foods that North Americans consume, it’s a very good idea to get other whole grains into your diet. In taking this simple step, you are increasing the nutritional value of whatever you are cooking and are likely to feel better after digestion, maybe even left with some energy after a high carb meal.

Recipe - Kamut Chocolate Haystack Cookies

• 2 cups of sugar, white or brown
• 1/3 cup of cocoa powder
• 1/2 cup of milk
• 1/2 cup of butter or margarine
• 3 & 1/2 cups of kamut flakes
• 1 cup of shredded coconut
• 1 teaspoon of vanilla
• 1 tablespoon of ground flax seed
• pinch of salt

1. In a medium saucepan bring sugar, cocoa, milk and butter or margarine to a boil and let boil for 1-2 minutes., depending on heat of burner. You want to let it boil to ensure it will harden. Add in vanilla and remove from heat.
2. Stir in kamut, flax seed, coconut and salt. Drop quickly from teaspoon on wax paper. Let cool.

Sea Salt vs Table Salt

Though they are relatively the same, there are differences! Table salt is mined from underground deposits and sea salt does in fact come from the sea. Mined salt is exposed to extreme heat, is chemically treated and anti caking agents are added; this process strips the salt of any mineral content it may have had. Sea salt is created when salt water is pooled along the oceanside or seaside and the sun evaporates the water leaving behind a natural salt product.  Both are primarily sodium chloride, one is an unnatural product; the other is naturally derived and has mineral content that includes iron, sulfur, magnesium.

The question I think many of us ponder is ‘how good is salt for us?’ Our bodies actually need salt for a number of body functions that include the contraction of our muscles, the conduction of nerve impulses and how some nutrients are transported to our cells. The problem is that most of us consume more salt than we actually need. So much salt has been added to our foods that many of us cannot appreciate the true flavour of good food.  For healthy adults, salt intake should not exceed 2300 milligrams (1 teaspoon) per day.  With our fast paced lifestyles and access to so many prepared food items, we have exposed our bodies to far more sodium than is recommended. The great news is that Lyndsay and Laurie both prefer low salt menus and always give you the option of seasoning to taste. Perhaps you can challenge yourself to add less salt when you are cooking and you may change your palate to enjoy the taste of food in its more natural state. More good news is that many of the larger food manufacturers are starting to reduce their salt content and this is a good thing. In general, we should be avoiding processed foods, but when the need or desire might arise, it is good to know that this is being addressed on a national level.

How much salt one consumes is directly associated with one’s blood pressure. Salt causes the body to retain water. The more salt one takes in, the higher the blood pressure will be. When your blood pressure heightens, the harder it is on your heart, your arteries, your kidneys and your brain. High blood pressure can also lead to strokes. It is recommended for people with heart and stroke issues to keep to a very low salt, not exceeding 1500mg (1/3 teaspoon) or no salt diet.

It was in my research for a salt alternative that I stumbled across a website for AlsoSalt a salt replacement product. 

‘AlsoSalt is a salt substitute that actually tastes like salt! It is sodium free with no bitter aftertaste. All natural ingredients providing nutrients that are essential for good health*.’  For those of you interested in checking out a natural alternative to salt, check out www.alsosalt.com.

Great resources for salt (and other topics), check out:

• http://www.livestrong.com/salt
• http://www.alsosalt.com/sodiumcontent.html
• http://www.mayoclinic.com/health/sodium/NU00284
• http://www.weightlossresources.co.uk/DIET/healthy_eating/salt_intake.html

Recipe - Sea Salt Caramel Corn

• 1 bag of microwave popcorn, Natural Flavor
• 1/2 teaspoon of sea salt
• 1/4 cup of butter or vegan margarine
• 1/2 cup of brown sugar
• 1/4 cup of corn syrup
              

1. In a medium pan, on medium high heat, melt butter and then add in the sugars.  Stir quickly when the ingredients are in the pan, but let boil for 7 minutes without stirring
2. Stir in some popcorn, peanuts and salt, and stir, continue to do this step until all of those three ingredients are used up
3. Lay mixture out on parchment paper, on a bakers rack to cool
4. Let sit for 20-30 minutes, break in pieces and serve

               

Many recipes call for twice as much butter, salt and brown sugar, but you won't miss it in this recipe and it's a little lighter on all of our bodies and the sugar is not over powering. Just a nice balance for a salty sweet treat.