Conquering the Winter Blues

Winter days can be long, dark and plain old depressing. As the days get shorter and colder, even the best of us can feel a little down in the dumps.
It’s no wonder most of us just want to hit snooze, curl up in bed and sleep!
Have no fear though, there are ways you can beat the so called “Winter Blues” and I am here to give you some inside info.

1.) Dark Leafy Greens like kale, spinach or collard greens are powerful mood enhancers that lift the spirit. Start your day with a delicious green smoothie or juice. Check out some of my Green juice and smoothie recipes here… http://www.taralizhealthystepsforward.com/freehsf.php

2.) Vitamin D is something many of us in the north east are missing in the winter. Vitamin D will boost your immune system and keep you feeling healthy. I take a vitamin D supplement every day and I find that it has improved my overall demeanor.
3.) Dark Chocolate stimulates the brain and brings on feelings of pleasure. It contains mood-boosting serotonin, which acts as an anti- depressant. Please note: Dark chocolate is high in fat, so moderation is key. I like to enjoy a tiny piece with a few unsalted almonds.

4.) Curcumin is a miracle nutrient that prevents and treats a wide variety of serious disease conditions, including Depression, Alzheimer’s disease, Cancer, Digestive disorders, Heart Disease, Diabetes, Obesity, Osteoarthritis and Heart and Lung Disease. A new study published in the journal Phytotherapy Research has confirmed (for the first time in a randomized, controlled clinical trial) that the primary polyphenol in turmeric known as curcumin is both safe and effective in treating serious states of depression. For those of you who have never tried this Indian spice, it is mildly aromatic and has scents of orange or ginger. I like to add turmeric powder to my curries, chutneys and couscous. I also take a curcumin supplement daily.

5.) Omega 3’s help promote proper functioning of the neurotransmitters that regulate mood. Foods that are rich in omega three’s such as eggs, salmon, walnuts, flaxseeds and chia seeds will do the trick. I love to add chia and/or flaxseeds to my smoothies, salads, kale chips, and even add it to my whole wheat pizza!

6.) Protein- Snacking on foods high in protein like Greek yogurt raise levels of mood boosting. Plain Greek yogurt with some honey and fresh berries is one of my favorite healthy snacks.

7.) Exercise- At this time of the year, your serotonin levels are low making it hard to get motivated. Exercise is a wonderful mood enhancer because it increases your serotonin levels which increase energy throughout the day, and rev up your metabolism. Embrace the season by taking up a winter sport like skiing, ice skating, snowboarding or even sledding. If you would rather stay indoors make time to go to the gym, or even do a workout video at home. The benefits of exercise are so worth it!

8.) Whole Grains- Brown rice and whole grain oats are low glycemic foods, which mean they release insulin into the blood stream gradually preventing sugar lows and mood swings. This will keep you feeling satisfied and energized! Other great options are kamut, spelt and quinoa.

* As a reminder, please consult your doctor before taking any new supplements or products. *

Wishing you a Happy & Healthy Winter!
To schedule your complimentary consultation contact:
Tara Liz at (646) 833-7644 or via email taraliz@healthystepsforward.com

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