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.