SAD sufferers needn't be carb-crippled
Last week I wrote about the wintertime blues that many people suffer with through the darker months. Its more scientific name is Seasonal Affective Disorder (SAD).
I talked about light-box therapy being a great option to help treat symptoms, and promised you some ideas on how to change your menu plans in order to give yourself a nutritional mood boost.
When the days get darker and colder, the body seems to scream for carbohydrates—especially for those people who have SAD. Those "comfort foods," as they're known, are also known for taking your mood on a trip of peaks and valleys.
You're already feeling mood-challenged. Why make it worse?
You do need carbs, but you'll feel better for having picked up the right ones. First, recognize what are considered the wrong ones: Sugar-laden, over-processed, white-flour-rich—you get the idea. That usually includes packages of a Mrs. Somebody's cookies, pies or cakes and breads that are anything but a wonder. Count pasty pasta in with that group, as well.
If you have a craving for carbs, choose healthy carbs. That would include any that are grain-based. Whole-wheat pasta, whole wheat bread and whole-grain cereals are the type of carbohydrate items you'll want to have on hand.
But be sure to pair any of them with a protein source. Try peanut or almond butter, a handful of nuts, a hard boiled egg or a slice of turkey, chicken, fish or lean beef. . . you get the idea. The reason? Research has shown that, in general, SAD sufferers tend to secrete more insulin as a result of carbohydrate-rich meals. This leads to the never-ending cycle of carb craving that never quite satisfies.
And for an extra-added bonus, the light therapy treatment that you do has been found to limit those carb cravings as well.
While you're at it, add a fish oil supplement to your daily regimen. I recommend at least 1,000 mg total EPA and DHA. Those healthy omega-3s have been found to help symptoms of depression. Omega-3s are also found naturally in walnuts and almonds. They will help you feel fuller longer, thanks to their being rich in fiber and the perfect source of healthy fat.
