Seasonal Depression: How to Take Back Control and Feel Good Right NOW!

As the weather becomes colder and the hours of daylight become shorter, you may feel increased seasonal depression. Has your doctor ever shared with you that you may have ‘seasonal affective disorder’? Have you ever felt the following symptoms during the fall, which worsen during the winter, and then conclude with the increased sunshine of spring? It is imperative you visit your healthcare provider or contact your therapist and do not diagnose yourself.

· Sadness and gloomy perspectives

· Agitation and irritability

· Anxiety and nervousness

· Isolating from others

· Low energy and fatigue

· Lack of interest in activities that once excited you

· Trouble relaxing and sleeping peacefully throughout the night

· Changes in your appetite, desire to consume carbohydrate, and weight

· Challenges with concentrating and focusing

· Social withdrawal and tendency to hibernate

Did you know that women are four times more likely than men to feel such symptoms? This is particularly true for younger women with a family history of depression who live further away from the equator (e.g., New England or Alaska). However, we cannot allow seasonal depression to affect our quality of life. It is time to take back control of our happiness and naturally feel better this holiday and winter season! In this article, we will discuss five tips to help you prevent and overcome seasonal depression this winter season. We also need to ensure we are taking the time to improve our health and wellness so that we may keep our immune system healthy to prevent winter illnesses.

Try incorporating these five self-care techniques into your morning and daily routine to start your day stronger and feeling even more fabulous.

Eat A Nutritious Diet Regularly to Boost Your Energy

Are you tracking your Mood Food Situation? Are you ensuring that you are eating local and organic produce to help you feel increased energy?

Rather than opting for a quick drive-through junk and processed food option, are you scheduling time to prepare nutritious meals with healthy ingredients? Not only would you become closer to your weight goals, you would also improve your energy and immunity. You will also be able to improve your concentration when you enjoy Whole Foods. Going mostly plant-based and consuming locally sourced organic foods that are in season can be easy. If you are unable to run to the store yourself, then consider the various options for grocery delivery. Be sure to include the following fruits and vegetables as part of your weekly grocery list:

Fruits

· Pears

· Apples

· Oranges

· Cranberries

· Pomegranates

· Tangerines

Vegetables

· Pumpkins

· Mushroom

· Spinach

· Broccoli

· Winter squash

· Sweet potato

Try these healthy recipes from my FREE “MAKE IT EASY” 7-day meal plan to help you enjoy eating healthier plant based meals this season!

Stay Hydrated

Are you drinking at least 8 eight-ounce cups of water daily? Try not to add sugar into your water. If you are looking for a more flavored water, then have you tried embracing a caffeine-free herbal tea for your morning or bedtime routine? Not only will help you help stay hydrated and healthy, you will also help increase your beautiful glow. If you find yourself tending to overeat and craving increased carbohydrates, then drinking more water and tea can help fill you up to reduce your desire to overeat. Perhaps, you could consider a ginger tea for those powerful anti-inflammatory and anti-oxidant medicinal properties to help soothe your threat.

Meditate and Relax

Have you tried lighting your favorite soy-based candle or applying your favorite scented essential oil? Aromatherapy can help invigorate your mood, especially when you are feeling the winter blues. Also, try meditating for at least five minutes every morning. Breath, relax, and try to help your mind and body awake. You can also meditate during the day to help alleviate any feelings of tension or stress.

Be sure you also practice daily gratitude. Conclude your day by journaling and reflecting on three detailed reasons why you are grateful and what went well during the day. Then, try to listen to a relaxing sleep story or sleep time meditation guide to help you focus and switch off your mind for a restful sleep. At least hours of sleep is essential for increased focus, a more positive mood, and a healthier metabolism.

Exercise Daily

Are you trying to exercise for at least ten minutes each day? Consider the following energizers to help you also get your steps in and stay in shape:

· 8 burpees or walking burpees

· 20 jumping-jacks or walking jacks

· 20 sit-ups

· 20 squats

· 2-minute jog in place

Have you considered ice skating, going for a walk or hike, dancing, skiing, or enjoying the other wintertime physical exercises with your friends and family? Not only would this be an excellent way for you to socialize and bond with your loved ones, but you would also be able to reduce your stress and achieve your health and wellness goals.

I hope you enjoyed learning tips to handle Seasonal Affective Disorder. Be sure to share your real life wellness issues below! I will try to share more posts for you to help you keep up a healthy self care practice for the winter season.

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Hey Friend, Hey!

It’s September! The beautiful transition of summer to fall has slowly started and it’s time to anti-up on my goal of posting a monthly seasonal fruit and vegetable produce guide for increasing seasonal eating opportunities for both your goals and for my goals as well. C’mon sis, we can do it!

MY BEACH CHALLENGE

As you may or may not know, I’m still coming down from an endorphin, dopamine, and serotonin high from hosting my 2nd semi-annual Glow Method 21 “Beach Glow” retreat! The turnout was amazing, the food was delicious, and the group energy was electric. We did a beautiful and fun 5-minute workout, an energy cleansing ceremony, and last but not least we talked about seasonal foods for September!

SEPTEMBER SEASONAL FRUIT + VEGETABLE PRODUCE LIST

To make it super easy, I have included a short hand list of September Seasonal Fruit and Vegetable Produce, and of course; I wanted to differentiate which fruits and vegetables are considered Lectin free. By way of sharing information Lectins are considered to be a protein based component of food that can cause increased inflammation for gut biome (bacteria) causing chronic health risks including Diabetes, PCOS, High Blood Pressure, Migraines, Increased Cancer Cell development, Skin Disorders, and (IBS/ GERD) Digestion Issues.

The big idea being, with reduction of lectins; your gut biome/ bacteria become energized, happy, functional, and productive to improve your overall health outcomes. Eating fruits and vegetables in-season should ultimately reduce the lectin ratio in the foods you consume. To learn more about lectin free nutrition please read The Plant Paradox, Dr. Gundry can tell you everything you need to know about Lectin Free Nutrition.

10 BENEFITS OF EATING LOCAL, SEASONAL, + ORGANIC

1. Higher nutritional density/ value
2. Higher taste quality/ value
3. Reduces inflammation
4. Increased health and immunity
5. Supporting local economy
6. Improved community health .
7. Access to local farmers and produce info
8. Cost effective
9. Less likely to have pesticides or preservatives
10. Seasonal foods have a higher likelihood to provide the nutritional value you need in alignment with the environmental factors of the season!!! Eating seasonal is medicine for your health!

September Seasonal Recipes

Being a Holistic Nutritionist and all I plan to add some September Seasonal Recipes for everyone to try out but in the mean time I thought I would share nutritionist approved recipes to get you started. Below I have included fast and simple, breakfast, lunch, dinner and snack options that are September Seasonal friendly!

September Seasonal Breakfast + Snack Recipes:

Sweet Potato Smoothie Bowl

Apple Pie Yogurt Parfait

Millet Breakfast Scramble

Pumpkin Millet Porridge

Sliced Apples with Almond Butter

September Seasonal Lunch + Dinner Recipes:

Lentil Stuffed Eggplant

Sweet Potato Fries and Guacamole

Spinach and Black Bean Enchiladas

Savory Sweet Potato Casserole (My Very Own Recipe!)

Ingredients:

4 Medium Sweet Potatoes

1 Large Box of Pre-washed Spinach

4 C. Raw Sliced Mushrooms

1 White Onion

2 Tbsp. Minced Garlic

2 C. Almond Alfredo Sauce

*Salt + Pepper to Taste

Directions:

Cut sweet potatoes into slim ¼-inch thick discs and set aside. Preheat your oven to 375 degrees. Pan sauté mushrooms add salt and pepper to taste and set aside. Sauté spinach with onion and garlic; add salt and pepper to taste. Use a medium sized casserole dish. Spray casserole dish with non-stick olive oil spray. Layer ½ C. Almond Alfredo sauce on bottom of pan. Next layer Sweet Potatoes, spinach and mushrooms on top. Repeat for a second layer (Almond Alfredo, sweet potatoes, spinach and mushrooms (leave a1/2 cup of spinach and mushrooms for the top of the casserole). The final layer of the casserole should be sweet potatoes, Almond Alfredo and then sprinkle remaining spinach and mushrooms on top. Cover with aluminum foil while baking. Bake casserole for 20-30 Minutes or until the sweet potatoes are tender. Enjoy!

Almond Alfredo Sauce

Ingredients

2 C. Almonds (blanched)

1¼ C. Veggie broth

¼ C. Nutritional yeast

1 Tsp. Dijon Mustard

1/8 C. Italian herb seasoning blend

2 Cloves of garlic

1 Tsp. Sea salt

Instructions

Soak almonds 1-2 hours in hot water. Add all ingredients together in a blender and puree the mixture for 2-3 minutes. The texture of the sauce should creamy not grainy. Add additional salt, pepper and other spices to change the flavors (wasabi, chili paste, pesto, or chipotle peppers). Store in fridge 5-7 days.

Watch My Video Below for More September Seasonal Fruit and Vegetable Information

Glow in. Glow Out.

DID YOU LOVE IT?

Did you enjoy this Holistic Lifestyle Post? Comment below! Help me pick my next holistic lifestyle topic by sharing suggestions in the comments, or contact me directly to share other ideas for future posts!

SHARE THE LOVE!

Please share this post with your friends, family, or anyone you think may benefit from wellness, fitness and health tips. Sometimes sharing information can really help people to be inspired to create a wonderful physical, mental, and emotional recovery or start their Wellness Journey!

GET INSTANT JOY, PEACE, FITNESS, AND NUTRITION MAGIC DELIVERED TO YOUR INBOX!

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