I Am Sad #2

One of the byproducts of winter is less sun light. Less sun light paired with cooler climates and warmer cloths results in less sun light contacting our skin. Less sunlight on the skin means less vitamin D production in the body. Most Americans are Vitamin D deficient. I will write a post just on Vitamin D soon, but for now we will say that the D stands for depression and if you are deficient you are more prone to depression symptoms.

This does not mean you should risk hypothermia sun sun bath in the winter. Studies have also shown that even if you got enough sun exposure in the winter, the lower angle of the sun in the sky during winter months means its rays are less effective in aiding our skin from producing D.

My naturopath put me on 5000 ius of vitamin D daily. And boy do I feel a difference. I am pale. This means two things. 1 My body probably is very efficient at producing Vitamin D (some studies have shown that fairer skinned people's bodies are more efficient at producing D than people with darker complexions). 2 I also cover up with clothing or sun block in the warmer months. So even when it is nice outside there is still an artificial barrier between my skin and the sun.

I have found vitamin D supplementation to have really shifted my energy level and has made tackling the cold months and easier proposition. Another way to treat SAD is with light therapy. I have not experimented with this yet, but I have heard great reviews for light therapy. Using "full spectrum" lights have shown to reduce the symptoms of SAD.

If you or someone you know shows signs of SAD in the winter months, have them speak to their health professional and see if some of these treatments are a good fit for them.

I am SAD #1

Seasonal Affective Disorder (SAD) is something that is new to me. After speaking with friends over the years about my general lack of motivation and somber moods in the winter, they suggested I look it up. SAD symptoms are over sleeping, trouble waking up in the morning, over eating, feeling depressed and difficulty concentrating. Individuals can go undiagnosed and experience some or all of these symptoms in varying degrees. Some of these matched what I was feeling and over the last two years I have found ways to deal without this.

The first is nature. I try and spend time outside during the day. A short walk or hike does the trick. The next thing is staying active after the sun goes down. I often times wind down my day too early. When I am inactive during the evening hours I find it difficult to fall asleep later in the night. This contributes o my difficulty waking up and sleeping in. But it was after a visit with my local naturopath that I got my real wake up. Literally.

Rigatoni with Brussels Sprouts

Felt like rigatoni for some reason. Haven't had it for a while. I trimmed the stems on the sprouts and cut them in half. Blanched them in salted boiling water and cooled them off for later. I then blanched the rigatoni and tossed it lightly in butter when they were done. I heated a pan with some butter. Placed the sprouts in cut side down until they turned golden brown. I cut some sage and threw that in. Sauteed for a couple, then added the rigatoni, a bit more butter and salt and pepper. Topped it with some shaved cheese. Yum.

I have more rigatoni and some Italian turkey sausage. Keep posted for that one soon.

Roasted Vegetables - Beets

Beets are a great vegetable. They are loaded with vitamins like manganese, potassium and vitamin C. It is loaded with dietary fiber that support digestion. They have antioxidant and anti-inflammatory properties as well. They also are a good source of carotenoids which support eye health. Let's roast them.

First preheat an oven to 425f. Then salt the bottom of an oven safe pan or dish. I used my cast iron skillet.



Next place beets in pan and and cover with foil. You can also add some aromatic herbs like rosemary and thyme to the pan.



Roast until the tip of a knife slide into the beet easily. The actual time will depend on the size of your beets. These beets were about 2 inches in diameter and took about an hour or so.



Then slice the very top and bottom off the beet and peel with either a paper towel or butter knife. You may want to wear gloves for this or the beets may make you look like you just murdered a puppet.




To serve I just tossed the beets in a little salt, pepper and extra virgin olive oil. You can toss them in a simple vinaigrette, with some goat's cheese (yum) or just serve them as an accompaniment to your dinner meal. It doesn't really matter. they taste good just about anyway. Play with it, experiment and find your favorite.

Healthy Holiday Tips

1. Move your ass...as in exercise. I often times fall into the holiday rut of over indulgence and under movement. (Actually this is true for most of the time not just holidays...ha)Even if you put a pair of long johns on and walk outside for 20 minutes after a big meal. Every little bit helps. Keep active and burn some of these excess calories.

2. Keep to your regular eating routine. Do not starve yourself all day before going to a holiday party. Eating when you are over hungry leads to only over eating.

3. Going out? Have a healthy snack before you do. This goes inline with #2. It is tough when you show up hungry. Eat a handful of almonds or even some carrot sticks. Anything to curb the hunger edge.

4. Bring something healthy. Do not be at the affect of whats offered. This does two things: 1 ensures that there is at least one "healthy" item for you and 2 it exposes others to your healthy eating and may cause some interest.

5. Balance, balance, balance...If you eat too much one evening, take it easy the next morning. One blown meal is not the end of the world, but you should look to balance it out. Eat a lighter (less starch and fat) breakfast and lunch.

Post Turkey Day Check In

Well all my plans to not over indulge went out the window about 15 minutes into arriving for Thanksgiving Day dinner. I wasn't really prepared. If you are like me you'll feel a bit guilty and that you let yourself down. Get over it. Guilt is a useless emotion. You are human and we all make mistakes. What are you going to do now that you know what you want to avoid?

There are ways of getting through the holidays without destroying your well laid plans on eating healthy. Check back soon for some helpful holiday eating tips.