Healthy Living by Giant Podcast24 Tammi 2020

Beat the Winter Blues with Mood Boosting Foods

Join the nutritionists and clinical psychologist Dr. Rachel E Burnett for expert advice on ways to combat the winter blues, how to distinguish the blahs from Seasonal Affective Disorder (SAD), and foods that cant boost your mood until the sun comes back.

Show Notes:

Dr. Rachel E Burnet, Licensed Clinical Psychologist: Washington Center for Weight Management & Research, https://www.wtmgmt.com/

Seasonal Affective Disorder Information: https://www.nimh.nih.gov/health/topics/seasonal-affective-disorder/index.shtml

Fruits and Vegetables: those high in tryptophan (dates, papayas, bananas, asparagus), those high in folate/magnesium (dark-green leafy vegetables like spinach, swiss chard, Brussels sprouts) and those high in vitamin C ( citrus, cantaloupe, papayas, kiwi, berries, chilies/peppers, carrots, yams).

Foods High in Omega 3's: fatty fish like salmon, tuna, sardines, seafood (oysters), and fish oil, flax seeds, chia seeds, pumpkin seeds (also high in tryptophan), walnuts, soybeans, and spinach.

Fermented Foods: yogurt, miso, sauerkraut, kimchi, kefir, kombucha, and tempeh.

Drinks: water, black, green or oolong tea

Chocolate: the darker, the better.

· A recent study showed eating 1-2 ounces of dark chocolate daily can reduce stress hormones like cortisol. Plus, a caffeine-like stimulant in the chocolate can give you an energy boost.

· When you do indulge, stick to one serving because it still has calories.

Mood Busters: refined sugars and starches, fried foods, fatty meats and fatty snack foods, and alcohol.

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