After returning from a wonderful 3 and 1/2 week vacation to Ontario, I was super ready to hit the office and get back into the swing of things. I was even more excited that one of the first calls I received was from Erin Sulley, with Rogers Out of the Fog. She wanted to come in for an interview and needless to say I was overjoyed. We discussed it, and given the crappy weather Newfoundlanders (and Canadians) have been experiencing, it seemed appropriate that we talk about Seasonal Affective Disorder AKA "THE WINTER BLUES".
The interview was scheduled for January 15th at 5:45 and given that I found out on Friday, January 10th, you would think I had tons of time to prepare. LOL....boy oh boy could that be farther from the truth. You see, as much as I know about nutrition, I am totally clueless about fashion. I honestly don't even own make-up. Well I did have some, but it was the left-over, dried up stuff from my wedding back in November of 2010. I also had to coordinate my clothes (which is super tough for a sporty-styled nutritionist & fitness enthusiast who loves sweaters and yoga pants, oh and don't forget my sneakers. So my preparation involved collecting make-up - thanks mom and Cindy - as well as finding the appropriate clothing and shoes. To top it all off, I am almost 18 weeks pregnant so of course this was all a very tough task. But honestly, at the end of the day, the most important details are in the information you share, not the clothes that you wear!
So, Interview time! I was so excited to head over to the Out of the Fog studio, but still a little nervous so I brought my good luck charm along for the ride. Thanks Evan:)
I met Erin, who is such a sweetie and some other staff who were all wonderful, and off I went into the studio to be filmed.
Here is a recap of the information we talked about (and a little more to help you on your way to beating "The Winter Blues".
As a nutritionist, I would say that this time of year 4 out of every 5 of my clients are coming to me with signs of depression.
The main symptoms presented with SAD include:
*Low energy
*Anxiety Attacks
*Weight Gain
*Food Cravings (specifically carbohydrates)
*Increased need for sleep
*Decreased sex drive
Quite often people become more depressed in winter when days are shorter and darker. Our body creates what is called Melotonin when it is dark outside. This is what helps you to sleep. Unfortunately, when it is dark for increased periods of time, the excess melotonin production can trigger depression.
The lack of sun, also creates a lack of vitamin D. Aside from that, depression can be related to low intake of healthy fats – known as EFAs- as well as due to Hypoglycemia or Low Blood Sugar.
How it all works...
To help us understand a little more about how our body works, I am going to get a little scientific for a second. Our bodies have neurotransmitters that help to regulate our behavior & mood. Specifically, the neurotransmitters I am talking about are Norepinephrine, Dopamine and Serotonin. Specifically, norepinephrine and dopamine help you to stay alert and serotonin helps to ease tension in your body. Without these neurotransmitters (or signals) we will become less alert and more stressed; definitely 2 things that can lead to depression.
So, how do you ensure you have enough of these transmitters in your body? Well, you can start by looking at your diet.
What should I eat.....
Serotonin is made by amino acid tryptophan. Tryptophan can be found in complex carbohydrates such as brown rice, lentils, and quinoa. Eating these complex carbohydrates will increase the tryptophan in the body and therefore help to increase the serotonin produced. As a result, you will feel less tense.
Dopamine and norepinephrine are produced from the agents found in high protein foods. That’s right; eat high quality protein such as salmon, fish and chicken and you will feel more alert.
Sounds simple enough, but there is one more crucial component to ensuring the messages are sent around your body to keep you feeling great. Fat is essential to transport all of these signals ie nerve impulses around your body. Now, that doesn’t mean I am giving you permission to go out and eat every bit of junk food you can imagine. When I say fat, I am talking about those healthy Essential Fats known as omega 3 and omega 6. You can find lots of these fats in foods like avocado, fish, salmon, hemp hearts, chia seeds, nuts and seeds such as pumpkin or walnuts.
What should I avoid...
So, now you know what you should eat, perhaps we should quickly talk about what you should avoid.
The list is pretty simple:
Sometimes, the easiest way to ensure you are getting adequate amounts of certain nutrients is to supplement with them. Purchasing good quality vitamins and minerals is the key to healthy supplementation. Erin and I talked specifically about Vitamin D and EFA supplements in the interview as two that I would recommend you take throughout the winter months.
EFA: 1-2 tbsp daily to help with nerve transmission and brain function. If you are supplementing with fish oil, look for a brand that has equal EPA to DHA or slightly more EPA to DHA.
Vitamin D: 2000 to 5000iu daily (though I have clients on much higher doses when necessary)
Note: It is very important to select a brand of Vitamin D that is Vitamin D3 and not Vitamin D2. D3 is a natural form while D2 is the synthetic form. Your body can work much more efficiently with the D3 than it can the D2.
Wrapping it all up:
So that concludes the information I shared with Erin during my interview. I would like to thank “Out of the Fog” and “Rogers” for the opportunity and look forward to doing my next interview this coming February. Thank you also to all of you who watched and shared your support. You are why I love doing what I do!
All the best in Health,
Deanne
Note: If you feel you may be suffering from Seasonal Affective Disorder or Depression and could benefit from Nutritional support, please give me a call at 709-237-5506 or email me at Deanne@thehealthyroot.com.
Disclaimer: The information above is not meant to diagnose, treat or provide "cures" for disease but are intended to guide you en route to finding a whole, healthy you. Please consult with your healthcare professional(s) before discontinuing a medication or treatment, starting exercise, or beginning any nutritional or supplement programs.
Thank you for choosing The Healthy Root! Together this journey has begun, how is that for HOPE!
The interview was scheduled for January 15th at 5:45 and given that I found out on Friday, January 10th, you would think I had tons of time to prepare. LOL....boy oh boy could that be farther from the truth. You see, as much as I know about nutrition, I am totally clueless about fashion. I honestly don't even own make-up. Well I did have some, but it was the left-over, dried up stuff from my wedding back in November of 2010. I also had to coordinate my clothes (which is super tough for a sporty-styled nutritionist & fitness enthusiast who loves sweaters and yoga pants, oh and don't forget my sneakers. So my preparation involved collecting make-up - thanks mom and Cindy - as well as finding the appropriate clothing and shoes. To top it all off, I am almost 18 weeks pregnant so of course this was all a very tough task. But honestly, at the end of the day, the most important details are in the information you share, not the clothes that you wear!
So, Interview time! I was so excited to head over to the Out of the Fog studio, but still a little nervous so I brought my good luck charm along for the ride. Thanks Evan:)
I met Erin, who is such a sweetie and some other staff who were all wonderful, and off I went into the studio to be filmed.
Here is a recap of the information we talked about (and a little more to help you on your way to beating "The Winter Blues".
As a nutritionist, I would say that this time of year 4 out of every 5 of my clients are coming to me with signs of depression.
The main symptoms presented with SAD include:
*Low energy
*Anxiety Attacks
*Weight Gain
*Food Cravings (specifically carbohydrates)
*Increased need for sleep
*Decreased sex drive
Quite often people become more depressed in winter when days are shorter and darker. Our body creates what is called Melotonin when it is dark outside. This is what helps you to sleep. Unfortunately, when it is dark for increased periods of time, the excess melotonin production can trigger depression.
The lack of sun, also creates a lack of vitamin D. Aside from that, depression can be related to low intake of healthy fats – known as EFAs- as well as due to Hypoglycemia or Low Blood Sugar.
How it all works...
To help us understand a little more about how our body works, I am going to get a little scientific for a second. Our bodies have neurotransmitters that help to regulate our behavior & mood. Specifically, the neurotransmitters I am talking about are Norepinephrine, Dopamine and Serotonin. Specifically, norepinephrine and dopamine help you to stay alert and serotonin helps to ease tension in your body. Without these neurotransmitters (or signals) we will become less alert and more stressed; definitely 2 things that can lead to depression.
So, how do you ensure you have enough of these transmitters in your body? Well, you can start by looking at your diet.
What should I eat.....
Serotonin is made by amino acid tryptophan. Tryptophan can be found in complex carbohydrates such as brown rice, lentils, and quinoa. Eating these complex carbohydrates will increase the tryptophan in the body and therefore help to increase the serotonin produced. As a result, you will feel less tense.
Dopamine and norepinephrine are produced from the agents found in high protein foods. That’s right; eat high quality protein such as salmon, fish and chicken and you will feel more alert.
Sounds simple enough, but there is one more crucial component to ensuring the messages are sent around your body to keep you feeling great. Fat is essential to transport all of these signals ie nerve impulses around your body. Now, that doesn’t mean I am giving you permission to go out and eat every bit of junk food you can imagine. When I say fat, I am talking about those healthy Essential Fats known as omega 3 and omega 6. You can find lots of these fats in foods like avocado, fish, salmon, hemp hearts, chia seeds, nuts and seeds such as pumpkin or walnuts.
What should I avoid...
So, now you know what you should eat, perhaps we should quickly talk about what you should avoid.
The list is pretty simple:
- Avoid Sugar (it creates spikes and crashes that can leave you feeling unclear and irritable)
- Avoid Wheat (it has been linked to depressive disorders
- Avoid Artificial Sweeteners (they are known to block serotonin production)
Sometimes, the easiest way to ensure you are getting adequate amounts of certain nutrients is to supplement with them. Purchasing good quality vitamins and minerals is the key to healthy supplementation. Erin and I talked specifically about Vitamin D and EFA supplements in the interview as two that I would recommend you take throughout the winter months.
EFA: 1-2 tbsp daily to help with nerve transmission and brain function. If you are supplementing with fish oil, look for a brand that has equal EPA to DHA or slightly more EPA to DHA.
Vitamin D: 2000 to 5000iu daily (though I have clients on much higher doses when necessary)
Note: It is very important to select a brand of Vitamin D that is Vitamin D3 and not Vitamin D2. D3 is a natural form while D2 is the synthetic form. Your body can work much more efficiently with the D3 than it can the D2.
Wrapping it all up:
So that concludes the information I shared with Erin during my interview. I would like to thank “Out of the Fog” and “Rogers” for the opportunity and look forward to doing my next interview this coming February. Thank you also to all of you who watched and shared your support. You are why I love doing what I do!
All the best in Health,
Deanne
Note: If you feel you may be suffering from Seasonal Affective Disorder or Depression and could benefit from Nutritional support, please give me a call at 709-237-5506 or email me at Deanne@thehealthyroot.com.
Disclaimer: The information above is not meant to diagnose, treat or provide "cures" for disease but are intended to guide you en route to finding a whole, healthy you. Please consult with your healthcare professional(s) before discontinuing a medication or treatment, starting exercise, or beginning any nutritional or supplement programs.
Thank you for choosing The Healthy Root! Together this journey has begun, how is that for HOPE!
