Are you or a loved suffering from the Winter blues also known as “SAD?”
And what is SAD, you ask?
It’s seasonal affective disorder.

It may be affecting 7 of 10 Americans and it’s caused by spending more time indoors
especially now that it’s colder, a non-stop buffet from Halloween to Valentine’s day,
too little or no exposure to sunlight and abandoning our exercise programs.

And if you’re not sure if you’re suffering from SAD, here are some of the symptoms:
Fatigue, irritability, anxiety and brain fog.

So, if you’re suffering from 1 or even all four of the symptoms and want something other
than doctor-prescribed meds, here are a few natural solutions.

a) Ask Your Doctor-
For vitamin D. Yes, you can take it on your own, but it’s best to talk with your own health-care
provider before taking any type of supplement. Spending a lot of time indoors during the winter
months increases your odds of becoming more depressed and to overcome the dark and
blue moods, try vitamin D-3. It Vitamin D-3, increases your brain’s production of serotonin,
a mood elevating hormone that helps you stay upbeat even if it’s snowy and bone-chillingly
cold outside.

b) Stretch This Way-
It’s not always necessary to run, walk, bike or weight-lift to get health benefits, sometimes
all you need is to do is some gentle stretching. As the winter drags on, your brain’s pituitary
gland naturally dials down its production of your body’s own antidepressant, pain-killing
compounds called endorphins. The good news: Spend just 5 to 10 mins. each day stretching
and kick-start endorphin production, lowering your risk of blue moods and fatigue by 40%,
plus, you’ll reduce any aches and pains by 52%, in as little as one week.

c) Pick Up This Scent-
Using natural air fresheners- such as potpourri, a fragrant plant, such as jasmine, or
place a few lemons or limes in a pot of water with cinnamon or cloves, simmer for
20 to 30 mins. Taking in the scents of plants or natural products create instant
boosts in mood.
Important tip: Stay away from harmful scents made with chemicals, canned
air fresheners, dryer sheets, or cheap candles.

The Food Rxs:
d) Sweet Potatoes-
If you used sweet potatoes over the holidays, continue to do so, just use less (or no) sugar
and you can increase the mood-lifting “bonding” hormone called oxytocin.
Eating half a cup of sweet potatoes 2 to 3 times a week and you can boost your happiness
levels and reduce anxiety levels in about 5 days.

e) Pomegranates-
The red beauties are low in price and plentiful this time of year, so take advantage of this
and buy a bunch. Pomegranates reduce your risk of blue moods 25%, plus brighten your
outlook and raise energy levels in as little as 10 days. Pomegranates are loaded with
nutrients (ellagic acid and anthocyanins) that increase your production of mood-steadying,
fatigue-fighting alpha brain waves.
Look for fresh pomegranates at Aldi, Sam’s Club, Trader’s Joe and B.J.’s.

f) Eat Beef-
If you’re still eating beef, burgers, steaks and roasts, don’t stop now, especially if you
spend a lot of the winter season thinking negatively or worrying.
Beef is loaded with zinc, a mineral that keeps brain nerves calm, reining in the bad thoughts
and constant worrying.

g) Avocados-
Another win for the fruit known as alligator pears, and if blue and dark moods are more present
during the winter months eat more avocados. Thanks to the healthy fats (oleic acid) which prod
your brain to produce more of the energizing, blues-busting hormone dopamine.

Now, it’s time to combine these foods and create a good-mood and energizing roasted
dish.
The Dish:
Roasted Sweet Potatoes with Avocado and Pomegranate Dressing!
Ingredients:
4 sweet potatoes, cut into 1/4″ thick rounds
2 Tbs. of olive oil
salt and pepper
1 large avocado, peeled and pitted
2 Tbs. of pomegranate juice
3 Tbs. of white Balsamic vinegar
2 Tbs. of lemon juice
1 cup of pomegranate seeds
3 Tbs. of Gorgonzola cheese, (crumbled)
2 Tbs. chopped fresh parsley
To make:
Preheat oven to 450*F. Line 2 baking sheets with parchment paper.
Toss sweet potato slices with oil; arrange in single layer on baking sheets.
Season with salt and pepper. Roast 25 to 30 mins. until potatoes are tender
and start to brown, making sure to turn the pans for even browning.
In the meantime, in a food processor or blender, combine the avocado,
pomegranate juice, vinegar and lemon juice, 2 Tbs. of water, a little salt,
blend until smooth.
Drizzle this mixture over the sweet potatoes, and sprinkle on the pomegranate
seeds.

That’s it, a healthy baked dish to help you get through the long, dark and dreary
winter months.

Sources:
* UCLA, Research Dept.
* University of Conn. Research Dept.
* Journal of Clinical Nutrition
* Michael F. Holick, M.D. (U.V. Researcher)
* Michelle Schoffro Cook, Ph.D
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