Eat Away Your Winter Blues

Well it’s officially freezing. The cold weather is extra hard for me to deal with but what’s even worse are these super short days. I find myself getting less than 30 minutes of sunlight a day- if I am lucky! Although I do not suffer for seasonal depression- I can 100% notice a change of energy and my mood once the winter months hit.

Fortunately I can control my diet. Here are some foods that help with anxiety and depression.

Foods that reduce stress and anxiety

β™₯ Oats: Perfect, just in time for winter- right? Oats have been proven to improve the nervous system when eaten daily. The fiber and protein content in oats helps stabilize blood sugar and energy levels.  So start your morning off with a big ol’ bowl of oats!

β™₯ Salmon: Salmon is rich in omega-3 fatty acids as well as B vitamins. The omega-3’s help reduce inflammation in your brain and the B vitamins help produce serotonin (the good-mood chemical). Oh- and salmon contains some vitamin D- a vitamin we can get very deficient in during the winter time which is also an inflammation reducer! Bring on the lox πŸ™‚

β™₯ Ginger: MY FAVORITE!  Ginger is a great stress reducer due to it’s vitamin B6 content. It also contains chemicals that protect the brain from unhealthy blood sugar levels. So add some ginger into your smoothie or into your tea with lemon for a perfect brain boost! 

β™₯ Brazil Nuts:  You know those random nuts you may find in a bag of trail mix..  Don’t take them for granted!  Brazil nuts are rich in selenium and zinc. Like very rich in selenium in fact one nut gives you over 100% of your daily need.  Zinc  boost immunity, energy levels and libido.  Selenium helps prevent anxiety and depression oh and is also great for preventing acne.  Throw a few brazil nuts into your next smoothie! Honestly you only need one a day! 

β™₯ Sweet Potatoes:  Good thing they’re in season too! Sweet potatoes are rich in fiber which help control blood sugar.  Also, they are rich in magnesium which aids in relaxation. Sweet potatoes are rich in vitamin C – which helps reduce the stress hormone cortisol. Honestly, sweet potatoes are as simple as poking some holes into and and microwaving it for a few minutes.  Add some cinnamon for an extra boost of blood sugar lowering effects! 

β™₯ Avocados: Ahh my favorite! Rich in anti-inflammatory omega-3’s this fruit is also packed with 25 different key nutrients including folic acid, pantothenic acid and vitamin K all of which have been proven to reduce stress levels. 

β™₯ Mushrooms: Mushrooms are also rich in anxiety preventing selenium.  Mushrooms also contain a natural source in insulin which helps balance blood sugar and with balanced blood sugar we all act a little less sane. Mushrooms contain niacin which promotes nervous system health.

Try to aim for 30 minutes of exercise a few times a week and really focus on doing something that you love.  Winter is tough, depression and anxiety is the worst. Love your body and take care of it and your body will love you back.

xo.

22 Comment

  1. This post is perfect for the crazy weather outside. I always get so stuck in winter so this is really helpful!

  2. Jenny says: Reply

    I love mushrooms! And I’ll be so glad when winter is over πŸ™‚

    1. Julie Lichtman says: Reply

      You and me both!! It’s time to move to Hawaii! Lol

  3. First your salad looks amazing! And this is so what I needed today, motivation for good foods!

  4. Cori says: Reply

    I make a chocolately oatmeal dish if you’re interested. 1 cup of quick oats, 1/2 c of chocolate cashew milk (I like my oatmeal thick, you can add more if you’d like), and microwave for 5 min. If it’s not chocolately enough, add a spoonful of nutella and mix while still hot.

    1. Julie Lichtman says: Reply

      That sounds delicious!! Do you make your own cashew milk?

  5. Ginger is such a good thing for you this time a year…. actually year around. I always have issues with allergies and sinuses and ginger tea has been a life saver. Thanks for sharing these tips.

    1. Julie Lichtman says: Reply

      Of course!! Happy to share! Ginger is my favorite root! I add it to just about EVERYTHING πŸ™‚ πŸ™‚

  6. I have just started focusing on eating foods that help with my anxiety. In fact, I made guacamole today because I read that avocado is good for it. I will make sure to eat my oatmeal in the morning.

    1. Julie Lichtman says: Reply

      This subject is very near and dear to my heart. I have found that food helps my battle with anxiety so much!

  7. I love salmon! I had no idea it helped with depression.

    1. Julie Lichtman says: Reply

      For sure! All of those Omega-3’s are great from your brain health!!

  8. Can you just give the recipe for the food in the photo? It looks so refreshing and healthy! Great list. I actually eat a lot of Brazil nuts myself, and really like them! Oats are great for these cold mornings too :).

    1. Julie Lichtman says: Reply

      Yess! This is a kale salad with avocado, roasted hemp hearts, cashews, cucumbers and I dressed it with avocado oil + lemon juice πŸ™‚

  9. This looks delicious and I had totally forgotten about guac as I always think of it as a summer food. Going to make some breakfast now that I’m super hungry πŸ˜‰

    1. Julie Lichtman says: Reply

      LOL! Glad I made you hungry!! Try so Avocado Toast- it’s delicious πŸ™‚

  10. Great list! I love sweet potatoes but my boyfriend doesn’t, so they aren’t often in our menus πŸ™

  11. Emily says: Reply

    Mmm these are all major staples in my diet, yay!!! Gonna keep stocking up πŸ™‚

  12. This looks really tasty. I think I’ll have to make this one day. Thanks for sharing. πŸ˜‰

  13. Nice read, I just passed this onto a friend who was doing a little research on that. And he actually bought me lunch as I found it for him smile Thus let me rephrase that Thanks for lunch!

  14. I am so grateful for your blog article.Much thanks again. Fantastic.

  15. wow, awesome blog post.Much thanks again. Want more.

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