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Old 12-20-2008, 04:56 PM   #1
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Nutrition tips for seasonal depression

From a newsletter:

Use these nutrition tips to help control seasonal depression
When the days get darker and colder, the body seems to scream for carbohydrates-especially for those people who have SAD. Those "comfort foods," as they're known, are also known for taking your mood on a trip of peaks and valleys.

You're already feeling mood-challenged. Why make it worse?

You do need carbs, but you'll feel better for having picked up the right ones. First, recognize what are considered the wrong ones: Sugar-laden, over-processed, white-flour-rich-you get the idea. That usually includes packages of a Mrs. Somebody's cookies, pies or cakes and breads that are anything but a wonder. Count pasty pasta in with that group, as well.

If you have a craving for carbs, choose healthy carbs. That would include any that are grain-based. Whole-wheat pasta, whole wheat bread and whole-grain cereals are the type of carbohydrate items you'll want to have on hand.

But be sure to pair any of them with a protein source. Try peanut or almond butter, a handful of nuts, a hard boiled egg or a slice of turkey, chicken, fish or lean beef. . . you get the idea. The reason? Research has shown that, in general, SAD sufferers tend to secrete more insulin as a result of carbohydrate-rich meals. This leads to the never-ending cycle of carb craving that never quite satisfies.

While you're at it, add a fish oil supplement to your daily regimen. I recommend at least 1,000 mg total EPA and DHA. Those healthy omega-3s have been found to help symptoms of depression. Omega-3s are also found naturally in walnuts and almonds. They will help you feel fuller longer, thanks to their being rich in fiber and the perfect source of healthy fat.


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Old 12-20-2008, 05:52 PM   #2
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chocolate - there is nothing as good as dark chocolate... ;o)
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LiGruess cara ~~~ Life should NOT be a journey to the grave with the intention of arriving safely in a well preserved body, but rather to skid in sideways, chocolate in one hand, wine in the other, totally worn out and screaming "WOO HOO what a ride!"
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Old 12-20-2008, 06:20 PM   #3
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Originally Posted by cara View Post
chocolate - there is nothing as good as dark chocolate... ;o)
now that's the truth!!!
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Old 12-21-2008, 12:39 AM   #4
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That would explain the pizza and pop tonight, LOL.
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Old 12-21-2008, 01:06 AM   #5
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I know this is about food tips, but please do NOT forget the simple expediency of turning on the lights in your house (buying full spectrum fixtures and bulbs help) AND, more importantly, even if, yes it is ten below, getting outside for awhile every day. Keeping the lights to a minimum is the tendency, but when sunset is at 4:30 p.m. the way it is for us now, it is a false economy if you wind up needing a shrink. A well-lit environment will help, trust me on this.
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Old 12-21-2008, 01:33 AM   #6
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This is wonderful, thanks for sharing!
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Old 12-21-2008, 04:58 AM   #7
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Vitamin D is an important nutrient for fighting the winter blues. Those dark winter days don't give you the kind of exposure to the sun that you need to produce the vitamin D that your body needs. Vitamin D deficiency has been named as a factor in susceptibility to depression and SAD.
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