Got The Blues?

Since when did it get dark at 4:30pm? Oh yes... good old daylight savings time! I used to cringe at the thought of having barely any time to enjoy the sun. Not only that, but the cold weather seemed to be encouraging me to sit in the house and eat instead of being more active.

I have a feeling I am not the only one who has suffered from what's sometimes referred to as the 'winter blues'. Even though it's the season for baggier clothing, that's no excuse to gain unnecessary winter weight! Stop the habits this season with some helpful tips from HOLISCIOUS!

First of all, deprivation of sunlight may lower seratonin levels. Seratonin is a mood stabilizer produced in the brain. Sometimes, lack of sunlight in conjunction with frigid temperatures can cause our bodies to crave heavier foods. We stay inside, and as a result our metabolism slows down. Eating heavy foods with a compromised metabolic system creates unnecessary weight gain.

This could also very well be a natural response to the situation. According to Lawrence Cheskin, MD of John's Hopkins Weight Management Center in Baltimore, we are genetically programmed to gain weight when it gets chilly. The issue doesn't lie with winter weight gain as much as it does with WHAT THE CAUSE of the weight gain is. Often, lack of serotonin in the brain encourages us to reach for unhealthy, fat-laden, or processed, simple carbohydrate foods, such as chips, soda, cake, cookies, pasta, etc.

Seratonin receptors are triggered by carbohydrates and most strongly by simple sugars. So the fastest way to a quick “home-made” seratonin boost is a sugary snack or drink. However, this effect is very short-lived and can lead to a downward spiral of mood shortly after the high – triggering sugar cravings, mood swings and eventual weight gain. This happens because in order for the levels of all the chemicals within the body to be in balance, our blood sugar levels need to be kept constant. Slight drops or fluctuations of the levels of seratonin can lead to foggy thinking, loss of motivation, fatigue, and even depression.

What your brain needs is an even, steady flow of chemicals in order to keep blood sugar levels in check. The best way to combat this issue is with COMPLEX carbohydrates, such as whole grains, fresh fruits and vegetables, and beans, to name a few.

Remember... healthy fat is an AMAZING insulator for the body. Before the invention of heating systems, that extra layer of fat could mean the difference between life or death. However, freezing to death these days isn't necessarily a large issue. Plus, we want to feel good and be healthy!

TIPS TO FIGHT THE WINTER BLUES THIS SEASON:

1.) EXERCISE - Staying physically active is essential to a good mood, a healthy lean body, and warming up during the cooler months of the year. Exercise (even a brisk ten-minute walk) increases circulation, works the heart muscle, and releases endorphins, otherwise known as the ''feel good'' chemicals in the brain. Exercise does not need to be grueling. FInd something you enjoy, such as walking, hiking, biking, swimming, yoga, pilates, martial arts, tai chi, kickboxing, dancing, etc. The options are endless, and gyms are not the ultimate decision!

2.) GET SOME SUN - Just because the lounge chairs aren't out and the pool is covered doesn't mean the sun's rays aren't still potent. The sun's rays contain the highest concentration of Vitamin D, which happens to be the number one vitamin deficiency in North America. Bundle up and take a jog around the block, or go for a walk outside during your lunch break at work. It can totally transform your mood! “Even an hour of direct sunlight a day can help elevate your disposition,” says Raymond W. Lam, M.D., in an article in Shape magazine.

3.) TRY SOMETHING NEW - If you're like me, the idea of skiing or snowboarding or anything outdoors during the winter for that matter, is NOT appealing. Kudos to all of you who are out and about doing your thing on the slopes. I just can't stand the cold, even if it's only on my cheeks. I encourage you to try something new, whether it be a winter sport or even an indoor activity, such as swimming (many sports clubs/gyms have heated indoor pools), sauna, steam room, whirlpool. Maybe you can subconsciously trick your mind into thinking it's summertime!

4.) EAT WELL AND SLEEP WELL - Eliminate ALL processed, artificial junk food and load up on fresh organic foods. There are many 'traditional' foods of the season, such as mashed potatoes, pies, etc. There are also healthier preparation methods for some of your favorite foods. Visit a health food store or farmers market in your area and find foods that are in season! Squash is everywhere in the fall and winter, and there are so many varieties. Squash is so versatile.. it is great baked, steamed, made into a pureed soup, pies, etc.

Make sure you get enough rest. It is SO important... resting means pitch black room, no noise, and no sleep aids (besides ear plugs and a face mask and lavender oil if you're like me). If falling asleep is tough for you, try soaking your body is a hot bath with some calming aromatherapy essential oils (avoid peppermint as it may create more energy). If your problem lies in STAYING asleep, try some deep breathing. Focus on nothing but your inhale and exhale, and I can almost guarantee that will hit the sleep spot.

LIMIT ALCOHOL - This is a given. However, alcohol does slow metabolism. SO if your metabolism is ALREADY being compromised, you may want to save it for springtime sangria.


Remember, it is your RIGHT to be happy and healthy, and YOU are the only one who can create this reality for yourself. Thinking about it will get nothing done. NOW is the time to take action.

And remember... you are beautiful as you are and exactly where you are meant to be at this moment.


For recipe ideas and other helpful information, contact Shayna at shaynayoga@gmail.com