Depression and anxiety can be caused by many factors, including genetic predisposition. Diet and lifestyle can enhance or reduce a person's susceptibility to depression and anxiety.  Excessively refined sugars and food chemicals can contribute to rapid mood and energy level changes.  A diet comprised primarily of highly processed "empty foods" and SNACCs - Sugar, Nicotine, Alcohol, Caffeine, and Chemicals, can lead to depression, anxiety, fatigue, and insomnia.  Unfortunately, during the holiday season we are tempted more than ever by highly processed sugars, alcohol, and processed foods containing unhealthy fats and empty calories.

From a nutritional point of view, avoiding the "winter blues" means avoiding foods/substances that have negative effects on the body. Instead, emphasize foods that will nourish the brain and body.

Avoid:
Sugar Foods - especially sodas, candies and commercial baked goods can cause rapid rises and drops in blood sugar levels which result in mood swings, reduced concentration and sleep disorders.

Highly Processed Foods - they contain empty calories that do not provide nourishment for the central nervous system. They temporarily fill you up, but really don't satisfy.

Food Additives - these chemicals, preservatives and colorants can cause hypersensitivity and sleep disturbances.

Emphasize:
Omega 3 Fats - found in cold water fish, flaxseeds, walnuts & other nuts/seeds, olive & sesame oils, dark leafy green vegetables and avocados. The monosaturated fats in these foods protect nerve wrappings, the integrity of blood vessels, and help your brain work properly.

Whole Grains - brown rice, quinoa, buckwheat, millet, barley, oats are good sources of B vitamins to support nerves and brain function.

Calcium-Rich Foods - soy foods, nuts/seeds, dark leafy vegetables and sea vegetables provide calcium and magnesium to allow for relaxation and better sleep.

Tryptophan-Rich Foods - regulate appetite, elevate moods and promote good sleep. Fish, crimini mushrooms, dark leafy greens, cruciferous vegetables, soy foods, turkey,
and eggs are all good sources of this essential amino acid.

Legumes/Beans - have a soothing effect on the body which will help with overall mood and attitude.

Organic Fruits & Vegetables - complex carbohydrates give long lasting energy, and provide vitamins, minerals and antioxidants that keep the body healthy.

Here are four quick recipes full of Omega-3 Fats, B Vitamins, Calcium & Magnesium:

Green & Beans Salad:
1 bunch dark green kale (lacinato), chopped into bite-size pieces
1 - 2 cups cooked garbanzo (a.k.a. chickpeas)
1 red onion, sliced paper thin
1 cup diced or cherry tomatoes
1 diced cucumber
2 - 3 tsp. olive oil                             Optional:
1 lemon - juice + zest                       1 tsp. oregano
1 tsp. sea salt                                   1 tsp. basil
Black pepper to taste                        3 tsp. fresh parsley minced
Goat feta cheese - 4 oz.

Pour olive oil into a serving bowl.  Add sea salt, juice and zest from lemon, and whisk
with a fork until frothy. Swirl around sides of bowl. Add the garbanzos and toss. Then
add the kale, tomatoes, cucumber and toss. Grind black pepper onto salad and add
crumbled feta cheese. Serve.

Roasted Pumpkin, Sunflower Seeds & Walnuts
1 part pumpkin seeds
1 part sunflower seeds
½ part walnut
Tamari
Umeboshi vinegar
Cayenne pepper

Because of their unique energetic qualities, each seed/nut needs to be roasted
separately.  In separate shallow pans on top of the stove, or on separate cookie sheets in a 300° oven, roast the pumpkin seeds in/on one pan, the sunflower seeds in/on another pan, the walnuts in/on a third pan.  The pumpkin seeds will start to jump and make popping sounds when they are roasting.  Stir all a few times when roasting. When the pumpkin and sunflower seeds have turned slightly brown, splash on enough tamari to give them a salty coating.  Sprinkle a small amount (¼ tsp) of cayenne pepper onto the pumpkin seeds.  Stir and turn off the heat.  Let them absorb the tamari.  Splash umeboshi vinegar on the hot walnuts, stir and turn off the heat.  Combine all into one bowl and serve.  After these are cool and dry, they can be stored in an airtight container and eaten days later.

Quick, Simple Steeped Greens:
2 to 3 collard green leaves
2 to 3 green and/or purple kale leaves
1 to 2 cups spinach leaves
Sea salt

Wash and remove stems from leaves.  Put 1 inch of water into bottom of heavy sauce pan. Put in collard leaves first, then kale, then spinach on top. Sprinkle with a pinch of sea salt.  Turn on burner to medium heat. When water just begins
to boil, stir leaves once, put lid on pot and turn off heat.  The greens are ready to drain and serve!

To serve, garnish with finely chopped roasted walnuts, sprinkle with sesame seeds, or thin slices of red pepper.  Serves 4 to 6.

*Use raw leafy greens as the basis of a salad.  Instead of lettuce, use collard
greens, kale and spinach for your salad greens.

Brown Rice Baked in Nut Milk:
2 cups brown rice - short, medium or long grain
1 cup walnuts
4 cups water
2 - 3 leaves of fresh sage, or 2 - 3 tsp. dried sage
1 onion
2 tsp. sea salt

Rinse brown rice.  Grind walnuts in food processor and add 1 to 2 cups of the water and continue processing until it becomes a nut milk.  Dice onion.  Put the brown rice, nut milk, remaining water, onion, sage, and sea salt into a baking dish and secure lid.  Bake in a 375º oven for an hour or until all the liquid has been absorbed by the rice grains.
______________________________________________________________________________
Nutritional Information:
This is a nourishing, satisfying dish of complex carbohydrates and good fats.  Brown rice has not gone through the milling process that removes more than 70% of the nutrients in white rice. Brown rice soothes the stomach, and has concentrated B vitamins that are good for the nervous system.  The phytonutrients in brown rice protect from radiation damage, kidney stones and high blood pressure.  Both brown rice and walnuts are concentrated sources of the essential amino acid, tryptophan, which promotes good sleep.  Walnuts are an excellent source of Omega-3 fat, which helps lower high cholesterol levels, and supplies the brain with the best kind of fat.  Onions lower cholesterol and help remove mucous from the body.  Sage has been used for centuries as a memory enhancer.

Copyright ©  Viki Johnston2008