Me and the Winter don't always get along. Sure, snow, hot tea, warm fires, cheerful carols, they all sound well and good, but here in the NW we don't really get snow. Sometimes it can feel like months of being covered in a wet, grey, cloud blanket. Sun? What is that? Hoodless coats? What a silly concept!?
And so, I've been taking some vitamin D supplements and doing a little research on ways to boost my mood if the dark, wet, cold is bringing me down. This article from greatist.com was too good not to share!
Breakfasts
1. Fortified whole-grain cereal with low-fat milk and blueberriesFights depressionThe cereal’s fortified with vitamin B, which studies have linked to good
mental health[]. Plus recent research suggests people who slurp down vitamin D in a serving of milk don’t just build strong bones — they’re also
less likely to get depressed. And those
berries may be blue, but they keep us from feeling that way
[]. So get crunching tomorrow morning. Even a soggy bowl says smile!
3. Buckwheat pancakes with sliced bananaBeats stressWhether they’re for breakfast or dinner, pancakes can almost always brighten up a bad day. And there’s science behind it, too:
Buckwheat pancakes pack flavonoids that may help
reduce stress(at least in mice). Top the stack with some sliced banana, filled with potassium, another
stress-buster!
Photo by Jordan Shakeshaft
4. Full-fat Greek yogurt with honey and granolaFights depression, boosts pleasureThis positivity parfait packs a bunch of happy ingredients: protein from a creamy cupful of
Greek yogurt increases levels of
pleasure-boosting neurotransmitters, and the yogurt’s probiotics may be a tasty way to
fight depression[]. Honey really is a spoonful of sweetness, with compounds that may fight depression by
reducing inflammation in the brain. (Throw on some berries for extra healthy points!)
Salads
5. Salmon salad with vinaigretteFights depressionWhen a bad mood hits, try a forkful of fish to feel better. Keep things cheery and green with this
salmon salad, chock-full of omega-3-filled ingredients (like salmon and olive oil) that can help prevent symptoms of depression
[][]. Swap plain ol’ lettuce for
spinach leaves for a bunch of
mood-boosting B vitamins.
8. Wild seaweed saladFights depression and anxietyVegetarians and carnivores alike can enjoy the positive feelings that come from a bowl of this
snazzy salad. Seaweed’s a
source of iodine, which can help fight depression; brown rice is a complex carb that helps
stabilize mood with serotonin; and the omega-3s in EVOO,
flavonoids in lemon, and anthocyanins in honey may all boost mood
[].
Main Dishes
9. Poached eggs and asparagusFights depression and anxietyEggs are a (perhaps surprisingly) good source of vitamin D, which may be important for
fighting depression; they also provide
mood-boosting vitamin B. And asparagus is
filled with tryptophan, which increases levels of serotonin in the brain and helps prevent depression and anxiety
[].
11. Almond-crusted barramundi fishFights depression
The name of
this meal is fun to say, but that’s not all that’s great about it.
Barramundi fish and
almonds are excellent sources of
omega-3s, which can help reduce depression and anxiety. Serve it with a side of spinach for a dose of
B vitamins that also help create a positive mood. (Can’t find barramundi fish in the local grocery store? Try
sea bass instead, although it doesn’t have quite as many omega-3s.)
13. Turkey burger with sweet potato friesFights depression and anxiety
Step up the traditional burger ’n fries with a meal that’s easier on the belly and the brain. The
tryptophan in turkey increases levels of serotonin, a neurotransmitter that regulates mood. Plus
sweet potatoes are filled with mood-boosting B vitamins. Fry them in olive oil for some extra omega-3 happiness power!
Pasta
14. Spaghetti with steamed musselsFights depression and anxiety
Mussels — and most types of shellfish — are loaded with B vitamins, important for a good mood
[]Try
this recipe, which features whole-wheat pasta and EVOO. Certain
food combinations have a lot to do with mood: A meal that includes carbs, protein, and fat (like this one) can stop a case of the Debby Downers in its tracks.
Soups and Stews
17. Chicken soup with vegetablesBoosts alertness
Try a bowlful of
the good stuff for the soul and for a smile. Chicken
packs the protein that helps us stay alert and ready to tackle the day. And
orange you glad vegetables like carrots and squash also
improve mood. Loud slurping required.
18. Lentil and vegetable stew with kaleFights depression
Curl up with a cup of
lentil stew on a rainy day to keep things sunny inside.
Kale and the little legumes are great
sources of folate, important for a good mood
[].
Side Dishes
19. Braised collards with tomatoesFights depression
This picture-perfect side dish features
B vitamins and lycopene, which may fight depression by reducing inflammation in the brain
[]. Substitute
cherry tomatoes for the whole tomatoes in
this recipe, since it’s easier to eat more of the lycopene-packed skin that way.
20. Fresh corn and blue potato hashFights depression
Don’t worry, these potatoes aren’t moldy, but they are delicious ways to get happy.
Blue potatoes (and their skins) are loaded with anthocyanins and iodine, nutrients that reduce inflammation in the brain and help regulate mood.
This creative recipe adds an extra bonus with the mood-boosting B vitamins in spinach.
Snacks and Desserts
21. Trail mix with nuts and dark chocolateBoosts alertness and beats stress
This
crunchy combo is filled with
monounsaturated fats that help prevent blood sugar crashes, a major cause of grouchiness. Plus they can increase levels of serotonin, a neurotransmitter that regulates mood (and digestion)
[]. And a smidge of
dark chocolate can prevent sluggishness with high levels of
theobromine, a stimulant similar to caffeine. Plus even a few bites of the sweet stuff can
reduce levels of sneaky stress hormones.
23. Chocolate chia seed puddingFights depression and anxiety
Ch-ch-ch-chia! And chocolate! A more nutritious alternative to the standard pudding cup,
this recipe’s a double whammy for a good mood.
Chia seeds are a source of those depression-and-anxiety-reducing Omega-3s, and
dark cocoa powder helps keep bad moods in check.
Beverages
24. Coffee with cinnamonBoosts energy
There’s no Red Bull required to make it through a long afternoon. Coffee’s a
natural stimulant, brightening a dismal day by boosting energy and metabolism.. A cup o’ Joe may also create feel-good feelings (in humans and in rats) by increasing levels of the neurotransmitters dopamine and serotonin
[]. And a
sprinkle of cinnamon’s all it takes to put some more
pep in that step.
25. Green tea and honeyRelieves anger and anxiety
Sip a cup of the
green stuff at breakfast, before bedtime, or during a relaxing afternoon break. Green tea’s a great source of theanine, which helps
reduce anger and improve concentration. Add a spoonful of honey to reap the benefits of anxiety-reducing anthocyanins
[].
What things help bring you out of the winter funk?
