MomCooks

Combat Wintertime Blues: Serotonin is Sunshine for Your Brain

By Judith J. Wurtman, PhD and Nina T. Frusztajer, MD,
Authors of The Serotonin Power Diet: Eat Carbs–Nature’s Own Appetite Suppressant–to Stop Emotional Overeating and Halt Antidepressant-Associated Weight Gain

The long days of winter can cause depression, fatigue, increased appetite, decreased interest in work and social activities, and a significant need for more sleep. This cluster of symptoms is known as Seasonal Affective Disorder (SAD).

Whether you experience all these symptoms of SAD or just a general feeling of the winter blahs, don’t blame it on the holidays, after-holiday bills, cabin fever or endless ice storms. There is a physiological reason behind these seasonal changes: The activity of a brain chemical called serotonin seems to be altered during the seasons of the year when there are fewer hours of sunlight. And this decrease in serotonin activity seems to be behind the urge to crawl into bed at 4pm with a bag of cookies and the remote.

Antidepressants that activate serotonin have also been prescribed for SAD. They may relieve the mood symptoms but might leave behind an unwanted side effect: weight gain, which is one of the symptoms of SAD (making swimsuit season a dreadful time of year despite the return of long days of sunshine).

The better way to cope with SAD is to boost the brain chemical serotonin – Nature’s Own Appetite-Suppressant

We all have serotonin in our brains, although women have less than men. When serotonin is functioning normally, it keeps us emotionally stable and also turns off our appetite so we eat less. The natural way of increasing serotonin activity is to get the brain to make more.

Boosting serotonin activity naturally may be the most practical and slimming option. There is a single way to make more serotonin: Eat sweet or starchy non-fruit carbohydrates at the right times during the day.

When carbohydrates that contain very little protein or fat (such as a potato without the sour cream or butter) are eaten, serotonin is made in the brain.

Insulin is involved in this process. As soon as the carbohydrate is eaten, changes occur in the blood driven by insulin secretion. The result is that an amino acid, tryptophan, enters the brain very quickly and, just as quickly, is converted to serotonin. One potato can lead to a better mood, more energy, less sleepiness and a controlled appetite.

Winter is long but the effects of eating a potato are short. There is one problem with this eating solution to the winter blues: The boost in serotonin probably doesn’t last more than 2-3 hours. Once the effect wears off, the blues may return. The answer is eating by the “sun clock.”

* Eat foods that will maintain your mental alertness such as protein, fruits, vegetables, and dairy products during the light hours (i.e. breakfast and lunch), and
* Switch to serotonin-producing carbohydrates when it becomes dark.

You will not overeat because the serotonin that is produced will switch off your appetite.

Chasing away the winter blues is not only easy — it’s delicious. Here’s what a typical day of eating looks like:

Sunshine Meals

Breakfast:

* Scrambled egg beaters
* Whole wheat English muffin with jam
* An apple

Lunch:

* Grilled chicken with a mixed green salad and balsamic vinaigrette

Sunset Snacks and Dinners

4pm snack:

* Low-fat granola bar

Dinner:

* Pasta with roasted vegetables and a sprinkle of Parmesan cheese
* A cup of minestrone soup

After-dinner snack:

* Skinny Cow fudge bar

When you need to boost your brain serotonin levels, eat a low-fat, low-protein carbohydrate snack such as half a bagel, a cup of oatmeal with brown sugar, or 3 cups of low-fat popcorn. Finding serotonin-friendly snacks is easy. Just check the labels to make sure that a serving contains between 100 to 120 calories, 20 to 25 grams of carbohydrates, no more than 1 to 2 grams of fat, and no more than 3 grams of protein. If your favorite snacks don’t come in single-serving sizes, pre-package your own and toss them in a briefcase, handbag, glove compartment or a desk drawer. Options include:

* Breakfast cereal
* Low-fat biscotti
* Fat-free Fig Newtons
* Fat-free mini-meringues
* Low-fat popcorn
* Pretzels
* Baked potato chips
* Baked tortilla chips
* Rice cakes, rice crackers, and baked rice snacks
* Fat-free hot chocolate
* Granola bars
* Pita Bread

* Eat one snack 3 to 4 hours before dinner. If you feel the need for an evening snack, enjoy one 2 to 3 hours after dinner.

* On any day the sun is out, try to get outside around noon for at least 10 minutes. A sunbox is another option, as long as you sit in front of it in the morning for at least 10-20 minutes (it mimics early morning light).

* Drink plenty of non-caloric beverages and avoid alcohol.

* Exercise — even if you don’t feel like doing so. Physical activity will give you more energy. Get out and walk. If the weather is too cold or inclement, take a brisk stroll around the mall. Check out the exercise DVD’s at the library and follow the prompts at home. If you belong to a gym and you don’t have the energy to get there after work, go over the weekend.

* Make sure you get the sleep your body craves. A 20-minute afternoon nap can be very refreshing (make sure it’s over by 4pm so that it won’t interfere with nighttime sleeping). Also, you may want to aim for an earlier bedtime in the winter months.

Boost Serotonin to switch off your appetite and turn on a good mood.

©2009 Judith J. Wurtman, PhD and Nina T. Frusztajer, MD, authors of The Serotonin Power Diet: Eat Carbs–Nature’s Own Appetite Suppressant–to Stop Emotional Overeating and Halt Antidepressant-Associated Weight Gain

For more information, please visit www.SerotoninPowerDiet.com.

Please pardon the odd look of the site while I figure out a way to make this Lifestyle theme work here. I thought I could fix it up myself but now I think I’ll have to ask for help.  I’m not sure about the red  background and the blue border, don’t be surprised if your return visits here show completely different colors on a daily basis :)

I planned seven meals yesterday morning,  including last night’s dinner going into the weekend.   As always, visit I’m an Organizing Junkie, the home of Menu Monday, to post a link to your meal plan or see hundreds of others!

Sunday:  Oven BBQ Chicken breast, mashed potatoes, corn

Monday: Sloppy Joes (Manwich), oven fries, green beans

Tuesday: Tuna Casserole, biscuits, peas

Wednesday: Spaghetti with Meat Sauce, garlic bread, corn

Thursday: Burritos, chips with salsa

Friday: Pizza Night

Saturday: Chili, Corn Muffins

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I am not at all ashamed to admit that boxed meals with the word “Helper” in them appear on our dinner table once a month or so. This recipe that I found on BettyCrocker.com  uses a box of Chicken Helper Fettucine Alfredo with extra ingredients added to kick up the flavor. I think it sounds good!

Chicken Alfredo with Sun-Dried Tomato Cream

Ingredients:

1 tablespoon olive oil
4 boneless skinless chicken breasts (about 1 lb)
1 medium onion, chopped (1/2 cup)
1 box Chicken Helper® fettuccine Alfredo
1 cup hot water
1 cup half-and-half
1/4 cup chopped dry-pack sun-dried tomatoes
1/4 cup chopped fresh basil leaves

Directions:

1. In 10-inch skillet, heat oil over medium-high heat. Add chicken and onion; cook 15 to 18 minutes, stirring onion frequently and turning chicken once, until onion is tender and juice of chicken is clear when center of thickest part is cut (170°F). Remove from heat; cover to keep warm.
2. Meanwhile, fill 2-quart saucepan 2/3 full of water. Heat to boiling. Stir in contents of uncooked pasta pouch (from Chicken Helper box). Gently boil uncovered about 15 minutes, stirring occasionally, until pasta is tender; drain. Set aside.
3. In same saucepan, mix hot water, half-and-half, tomatoes and contents of sauce mix pouch (from Chicken Helper box). Heat to boiling. Reduce heat; cover and simmer 10 minutes, stirring occasionally, until sauce is slightly thickened.
4. Cut chicken into slices. To serve, spoon cooked pasta onto serving plate. Arrange chicken slices and onion over pasta. Top with sauce mixture. Sprinkle with basil.

From marthastewart.com, found through delish. I’ve never seen a pot roast recipe that called for tossing the carrots and onions with a cornstarch/water mixture. I would also add cut up baking potatoes as well.

Martha Stewart’s Slow Cooker Pot Roast:

INGREDIENTS:

1 tablespoon(s) cornstarch
8 medium carrots, cut into thirds
2 medium onions, each cut into 8 wedges
Coarse salt and ground pepper
1 (3 pound) beef chuck roast, trimmed of excess fat
2 tablespoon(s) Worcestershire sauce

DIRECTIONS:

1.In slow cooker, stir together cornstarch and 2 tablespoons cold water until smooth. Add carrots and onions; season with salt and pepper, and toss.
2.Sprinkle roast with 1 teaspoon salt and 1/2 teaspoon pepper; place on top of vegetables, and drizzle with Worcestershire. Cover; cook on high, 6 hours (or on low, 10 hours).
3.Transfer roast to a cutting board; thinly slice against the grain. Place vegetables in a serving dish; pour pan juices through a fine-mesh sieve, if desired. Serve roast with vegetables and pan juices.