Do you feel like someone just tapped into your energy supply like a vampire? Nine out of every ten people suffer from dwindling energy levels during the winter months. Furthermore, about twelve million North Americans are susceptible to Seasonal Affective Disorder (SAD), which means they can experience low energy and sadness as a result of decreased sun exposure.
When your optic nerve senses sunlight, your body secretes serotonin—a mood boosting neurotransmitter. In low light, the production of melatonin—a hormone that lowers body temperature and prompts drowsiness—increases. Simply put, when you’re not exposed to enough sunlight, you’re likely to feel low energy.
A Few Simple Tips to Beat the Winter Blues
1. Vitamin D
While winter will ignite your love of high fat, high carb snacks, opt instead for Vitamin D rich foods, such as mushrooms, eggs, and healthy fish like salmon, cod, and sardines. Fish oil with Vitamin D works if you do not like fish.
2. Good Fats
Nuts and dried berries are the ideal combination of healthy fats, fiber, and protein. Essential fats in seeds provide long-lasting energy, particularly for longer runs or swims over an hour. Pumpkin seeds and Hemp Hearts are a good source of protein, healthy fats, and fiber, keeping you feeling full and energized longer. They also contain manganese, magnesium, and zinc, which provide additional energy support to maximize gym time.
To avoid excess sugars and oils that can be added to many popular trail mixes, get creative and make your own! Combine almonds or hazelnuts with hemp hearts and pumpkin seeds plus dried apple juice infused cranberries.
Energy boosting Goji berries improve the body’s ability to handle stress and support healthy mood, mind, and memory. Goji also increases blood flow, which helps to oxygenate all of the cells and tissues of the body, including the sex organs, which increases libido (that’s why they’re called the Happy Berry of Tibet).
3. MCTs (Medium Chain Triglycerides)
Coconut is the ultimate energizer because it contains MCTs. Look for low sugar macaroons sweetened with honey that will reduce the glycemic index of the treat. Coconut water based smoothies can also give you an instant lift.
4. B Vitamins
The highest natural sources of these energy vitamins are greens, avocado, and beans. Broccoli is also a great energy provider (as well as being stuffed with fiber, B2, folate, vitamins A and C, and potassium). Spinach is the energy food for Popeye because it is packed with iron and B vitamins. Lentil dip is a nice change, but any hummus is a great, easy to find option for bean dip. Avocado contains tons of vitamin B and Omegas 3 and 9.
5. Slow Burning Carbs with Protein
Quinoa is a gluten-free grain that contains more protein than any other grain. The grain is so rich in amino acids that it is a rare vegan source of complete protein—high in lysine, methionine, and cysteine, making it ideal for post-workout meals to help build muscle. It is also high in folate, magnesium, and manganese, making it a nutrient-packed source of carbohydrates for long-lasting energy levels. Quinoa is a great replacement for wheat or refined carbohydrates as it can help support a healthy cardiovascular system, blood pressure levels, and bowel health. Simply switch out a grain, like bread, rice, or pasta, for quinoa and feel those energy levels rise. Be sure to look for fair-trade quinoa.
Nutritionist Julie Daniluk RHN hosts The Healthy Gourmet on the Oprah Winfrey Network (OWN), a reality cooking show that looks at the ongoing battle between taste and nutrition. Her first bestselling book, Meals That Heal Inflammation, advises on allergy-free foods that both taste great and assist the body in the healing process. Julie has appeared on The Dr. Oz Show and is a resident expert for The Marilyn Denis Show and Reader’s Digest. Check out more amazing recipes, nutrition tips, and her Anti-Inflammatory Quick Start Program at www.juliedaniluk.com and follow her on Facebook at Julie Daniluk Nutrition and on Twitter @juliedaniluk.
*Image courtesy of beL0VED.
