10 Cool Ways to Beat the Winter Blues
Keep Your Energy High and Mood Lifted
-- By Nicole Nichols, Fitness Instructor & Health Educator
Winter is in full force. As the days get shorter and the nights get colder, even the best of us can get a little down. The "winter blues" are characterized by the mild depression, lack of motivation, and low energy that many people experience during this cold season. Luckily, there’s a lot you can do to both prevent the blues from coming on and get yourself back to normal if they’re already here.1. Exercise
As if we needed another reason to get fit! Exercise isn’t only for maintaining your weight and staying healthy. It’s great for relieving the stresses of life. Plus, the effects of a good workout can last for several hours after you hit the showers. You’ll have more energy throughout the day, and your metabolism with stay elevated too. Exercise also helps your mind by releasing those "feel good chemicals" that improve your mood.
2. Eat a Healthy Diet
What and when you eat has a great effect on your mood and energy. Avoid refined and processed foods (like white breads, rice, and sugar). These foods are not only devoid of the nutrients your body craves, but they zap your energy levels and can affect your mood—causing depression, lack of concentration, and mood swings. Try to incorporate more complex carbohydrates (whole wheat breads, brown rice, veggies, fruit) and get your daily eight cups of water. These healthy foods provide your body (and mind) with nutrients, and stabilize your blood sugar and your energy levels.
3. Get Some Sun
Most people know that sunlight provides us with Vitamin D. But did you know that it also improves your mood? Winter days are shorter and darker than other months, and because of the cold weather, a lot of people spend less and less time outdoors. Lack of sunlight can cause many people to become depressed—without knowing why! Similar to exercise, sunlight exposure releases neurotransmitters in the brain that affect mood. Try to spend a little more time outdoors. Keep your shades up during the day to let more light in. Sit near windows in restaurants and during class. Try changing the light bulbs in your house to "full spectrum" bulbs. These mimic natural light and actually have the same affects on your mind as the real thing.
4. Act on your Resolutions
A recent study from the CDC showed a strong link between healthy behaviors and depression. Women who exhibited healthy behaviors (like exercising, not smoking, etc.) had less sad and depressed days than those whose behaviors were less than healthy. Although researchers studied women, the results are likely similar in men.
5. Avoid DrinkingAlcohol
Alcohol is actually a depressant, and rather than improving your mood, it only makes it worse. This will make your low energy and bad mood even worse.
6. Treat Yourself
Having something to look forward to can keep anyone motivated. Winter seems endless! But if you plan something exciting, your mood improves when you’re anticipating it and when the event actually comes. Plan something that’s exciting to you—a weekend trip, a day at the spa, a party (but keep #5 above in mind), or special event like a play, girls’ (or guys’) night out, or sporting event.
7. Relax!
You’re busy! Work, class, family, friends, appointments, meetings—even if you enjoy being busy, everyone needs some time off. Don’t be afraid to say "No" to extra opportunities (covering a shift for a co-worker, bringing food to your son’s class party). Try to spend a few minutes each day doing nothing! Read a book or magazine, sleep in on the weekend, go to bed early, try some meditations, or take a yoga class. Relaxation, especially in the form of yoga, can alleviate stress and leave you with a calm energy. Mental exercises like meditation and positive thinking can help keep depression at bay.
8. Embrace the Season
Instead of always avoiding the cold and the snow—look for the best that it has to offer! Take up a winter sport like ice skating, snowboarding, hockey, or even sledding! Enjoy these opportunities while they last—after all, they’re only here a few months per year. Staying active will boost your energy. Seeing winter in a positive light, with all the fun activities that it has to offer, will keep your spirits high.
9. Get Social Support
Don’t underestimate the power of friends, family, mentors, co-workers, and neighbors. Who can you turn to when you’re down and need a pick-me-up? Keep a mental list of these special people and don’t be afraid to ask for help or encouragement when you need it. Something as simple as a phone call, a chat over coffee, or a nice email or letter can brighten your mood.
10. Catch some Zzzzs
People naturally want to sleep a little bit more during the winter. But with all we have going on, sometimes sleep is the first thing to go. With a little time management, and some self-discipline, you can meet your shut-eye needs. Aim for 7-8 hours each night, and try to keep your bedtime and waking time consistent. That way, your sleeping patterns can normalize and you’ll have more energy. Try not to oversleep—those 12-hour snoozes on the weekend can actually make you MORE tired. Don’t forget naps! A short (10-30 minute) afternoon nap may be all you need to re-energize midday.
Fruits That Boost Energy
Jun 03, 2011 | By Eliza Martinez Photo Caption Fruit is a healthy way to increase your energy levels. Photo Credit Comstock Images/Comstock/Getty Images
Fruit is a great way to boost your energy because it contains natural sugars and healthy carbohydrates, as well as other nutrients that fuel your body. The U.S. Department of Agriculture recommends getting 1 1/2 to 2 cups of fruit each day. Choosing a variety of fruits increases the amount of nutrients you get and keeps you from getting bored with eating the same thing all the time. Spread your fruit intake out to keep your energy up for the entire day.
Fruits With Iron
When your iron levels are low you may experience fatigue and weakness, which are symptoms of anemia. Women are especially prone to an iron deficiency because they lose it during menstruation. Apricots contain iron, which can boost energy, with up to 4.3 mg per 1/2 cup, dried. Apricots also contain carbohydrates, which are your body's main source of energy. One cup of dried apricots contains nearly 55 g of carbohydrates. Other types of dried fruit also contain iron, including prunes and dried pears, but in smaller amounts. Try adding dried fruit to your oatmeal in the morning or your afternoon trail mix for energy that lasts for several hours. Fresh fruits that contain iron include apples, bananas, oranges and strawberries.
Fruits With High Carbohydrates
Bananas give you a quick dose of energy because they contain vitamins, fiber and carbohydrates. Carbohydrates are your body's main source of fuel, so eating fruit is a good way to boost your energy levels. One medium banana contains almost 27 g of carbohydrates, making it one of the best choices when you need some additional energy. Other good choices include mango, with nearly 25 g of carbohydrates per cup, and an orange, which contains about 18 g.
Fruits With High Water Content
Watermelon contains nearly 12 g of carbohydrates per cup, making it a good way to boost your energy. In addition, watermelon is mostly water, and eating it will keep you hydrated. One cup of watermelon contains 139 g of water. One of the symptoms of dehydration is fatigue, so increasing your fluid intake can give you some additional fuel. Other fruits with high water content include grapefruit, with 136 g per fruit, and grapes, with 122 g per cup. Pack high-water fruits for a picnic or hike, especially if the weather is hot.
Fruits With Fiber
Apples are a good source of many nutrients, including carbohydrates. One medium apple contains about 25 g of carbohydrates. In addition, an apple with the skin contains fiber, which digests slowly and, when eaten in combination with other carbohydrates, gives you long-lasting energy. Apples are inexpensive and are available year-round, making them a good choice when your energy levels are low. Other high-fiber fruits include raspberries and pears. Throw one of these options in your bag when you hit the mall or museum so you have a energy-boosting snack on hand.
Apple Wedges for Dessert
If our kids always ate fruit for dessert, they would be so much healthier! Fruit, with its natural sweetness, low calories, and being full of nutrients, are just the desserts they need. And if you serve fruit for dessert often enough, in lieu of sugar-laden processed desserts, the fruit will be soon be plenty sweet for them.
Now we did use a tiny bit of chocolate, but even that contains some beneficial antioxidants. So what are you waiting for? Your kids want some dessert tonight!
Tips:
- Cut and core one apple
- Soak in a bowl for a few minutes with cold water and a few drops of lemon juice.
- Dry thoroughly before attempting to put on any peanut butter or cream cheese.
- Spread either all natural peanut butter, or cream cheese on each apple wedge.
- Press into a bowl of toppings. You could use:
- Granola
- chocolate
- coconut
- dried cranberries
- raisins
- chopped nuts
- toasted wheat germ
- ground flax meal
- Healthy Energy-Boosting Smoothies
Mar 27, 2011 | By CarlySchunaPhoto Caption A healthy smoothie is low in sugar and fat. Photo Credit Jupiterimages/Photos.com/Getty Images
Not all smoothies are created equal. Some are truly nutritional powerhouses, with healthy doses of low-fat protein, fresh fruits or vegetables, and plenty of vitamins and minerals. Others, however, use very few fresh and natural ingredients and rely on high amounts of sugar to carry the taste. It's not always easy to tell which smoothies are best for you, but it can help to learn more about potential ingredients and what each has to offer.
Calories
Regardless of whether or not you're trying to lose weight, the calorie count of a smoothie is important. Some smoothies at coffee shops and restaurants are economy-sized and contain calorie-rich ingredients such as full-fat yogurt, ice cream and nut butter. They may not be bad meal replacements, especially as an alternative to fast food or processed products, but they can add a full meal's worth of calories to your daily totals if you regularly down them as snacks. All of those extra calories, no matter how healthy they may be, can add up to weight gain over time.
Sugar
It can be difficult to buy or make a sugar-free smoothie because added sugar enhances flavor, and some natural sugar is found in most smoothie ingredients, including milk and fruit. Although sugar-rich smoothies may boost your energy level temporarily, they're not the healthiest choices because they can result in an energy "crash" after the initial buzz wears off. For more sustainable energy, pick a smoothie that contains just natural sugar or that uses only small amounts of added sugar, such as a drizzle of honey or maple syrup.
Ingredients
Whenever possible, check the nutrition facts label of a packaged smoothie or inquire about nutritional information if you're purchasing a made-to-order drink. That way, you can make an informed decision about whether the smoothie is a healthy choice or not. Even better, make your own energy-boosting smoothie at home. Use a base of nonfat milk, 100 percent juice, nonfat Greek yogurt, low-fat cottage cheese or nonfat vanilla frozen yogurt. For a non-dairy smoothie, "Eating Well" magazine recommends using a base mixture of soy milk and silken tofu. Add fresh or frozen fruit and finish with wheat germ, ground flaxseed, unsweetened cocoa powder, a drizzle of chocolate syrup or a dollop of nut butter.
5 White Foods That Should be on Your Plate
Posted by Joan Salge Blake November 18, 2013 01:38 PMSource: Apre.org
White foods have gotten a bum rap as being totally worthless when it comes to providing good nutrition. Granted, white bread and white rice can’t hold a candle to fiber-rich whole grain bread and brown rice, but to eliminate white vegetables based on their lack of color is no longer PC in the culinary and nutrition world.
The biggest myth about white veggies is that they are missing healthy phytochemicals. Whereas the phytochemical beta carotene provides the orange color to carrots, cantaloupe, and winter squash, and another phytochemical, anthocyanins,gives the purple and red colors in blackberries and purple grapes, white vegetables can also have these plant compounds. Some white foods can contain colorless phytochemcials, as well as other nutrients that make them as nutritiously powerful as their vibrant color cousins in the produce aisle.
Here are 5 white foods that should be on your plate this season:
Cauliflower:
As a member of the cruciferous family, which includes broccoli and Brussels sprouts, cauliflower is a potent source of glucosinolates, a sulfur-containing phytochemical.Glucosinolates break down during cooking and digestion into several active compounds that may help reduce the risk of certain cancers such as prostate and lung cancer. Don’t know how to cook it?Garlic and Onions:
Both garlic and onions, as well as shallots, chives, and leeks, are pungent sources of the phytochemicalallium. Some research suggestions that both garlic and onions may help reduce the risk of stomach, colon, and rectal cancer. Health aside, grilled, roasted, or sautéed garlic and onions will all add so much delicious flavor to vegetable side dishes that you will be able to skip using the salt shaker.
White Beans:
White beans (also called navy beans) are chockful of soluble fiber, which can help lower your blood cholesterol levels. Once consumed, the soluble fiber in the beans latches on to cholesterol in your GI tract and blocks its absorption in the blood. Because beans are also a good source of protein, they also provide satiety, or that feeling of fullness, at your meals. Add them to soups to keep you warm, healthy, and full as the temperature drops.
Potatoes:
For the money and your blood pressure, you can’t beat a traditional baked spud. A cup serving of potatoes (about one small baked potato) costs less than 20 cents, yet will provide over 650 milligrams of blood pressure-lowering potassium. Since most Americans are falling short of this nutrient, a potato is a cheap way to fight high blood pressure.Nutritional bonus: a small baked potato is only 113 calories so do not believe that old wives’ tale that baked potatoes are “fattening.”Stuff a spud with veggies, lean ham, a small amount of cheese for a filling, but low cost and low calorie meal.
Mushrooms:
Since most Americans are falling short of their daily fiber needs, you may want to look to mushrooms to beef up the fiber in your diet. A cup of cooked mushrooms provides more than 3 grams of fiber or over 10 percent of the Daily Value for a waist-friendly mere 44 calories. Try this Mushroom Scramble Mug to start your day with a fiber boost.