Energize Your Winter
Does the middle of the winter make you feel well, miserable? I often find myself feeling a bit cooped up. Staying indoors is a habit that first arises out of comfort. But, when it starts to feel like forever since your body has felt the sun, well that’s when the walls seem like they are starting to close in.
It may shock you to learn that in 2019, Psychology Today reported that “10 million Americans are affected by Seasonal Affective Disorder (SAD)”. It is crazy that the change in seasons can have such a major effect on our health and wellness. Nevertheless, if you start to notice your mood and energy levels change, an alarm should go off in your mind that it is time to re-evaluate your rituals and routines.
Today we are going to get into simple ways you can improve your habits to energize your winter. Ready to revive your nutrition, sleep and mood so you can thrive in this beautiful season?
First things first…
Energize Your Winter with Proper Nutrition
Food is medicine. There are foods that can increase your energy and others that deplete it. Shifting the way you eat can have a major impact on your energy levels this winter.
Foods to Avoid | Foods to Enjoy |
Junk Food | Vegetables |
Processed Food (anything in a box, bag or picked up at a drive thru window) | Whole Grains (Brown rice, oatmeal, barley, quinoa, millet) |
Refined Grains (white flour, white rice, cereals, etc.) | Beans |
Caffeine | Nuts (almonds, walnuts, cashew…) + Seeds (flax, chia + hemp) |
Soft Drinks | Healthy Oils (EVOO + Avocado Oil) |
Alcohol | Organic High Quality Animal Proteins |
Sugar | Wild Fish |
Vegetables
Dark, leafy greens like broccoli, escarole, bok choy, and arugula are packed with micronutrients and phytochemicals. There are a ton of benefits to eating more greens, like a strengthened immune system and improved function of all body systems. In fact, according to the USDA, vegetables should fill the majority of your plate at every meal.
Whole Grains
Not only do whole grains promote a healthy digestion but because they are processed slowly within our bodies, they also keep our blood sugar levels more stable. And, stable blood sugars translate to steady energy levels. Great options for whole grains are – brown rice, cous cous, rolled oats, and quinoa. The USDA depicts whole grains as the second major food group of every meal.
Protein
Animal proteins are not the only source of protein. Whether you are trying to cut back on the amount of meat in your diet or you are newly vegetarian, you might be interested to know that protein can be found in seeds, nuts, quinoa and legumes. If purchasing animal proteins, they should be organic, grass fed and pasture raised for the best quality.
Side note: When my family raised our standards for the food we were purchasing, we were surprised by a couple of things – the difference in taste, and that we didn’t need as much of it to feel full.
FOCUS ON YOUR SLEEP ROUTINE
Did you know that our bodies are plugged into the seasons due to our circadian rhythm? Our sleep-wake cycle can get out of whack in the winter due to less daylight, and increased hours of darkness. So, it is extremely important to create a solid sleep routine to get through the winter season. Think more rest, less stress, which we can all use more of, especially following the holidays.
Take advantage of this season to rest, and restore your body. Recharge for the warmer months ahead. Sync your natural rhythms with the rhythms of the season to feel more at ease. Additionally, if you are looking for simple ways to improve your sleep, check out this FREE guide!
Get Outside To Energize Your Winter
I get it, it’s cold! I mean, today it was 21 degrees, and there is a ninety percent chance of snow. Did I forget to mention we just had a snowstorm two days ago?
There are a lot of obstacles standing in your way when you just want to get out the door in the colder months. And, all of the extra layers could be enough to stop you dead in your tracks and head right back to that cozy couch. But, prioritizing time in nature has a ton of health benefits like improved mood, better sleep, decreased stress and better overall health.
Looking for a new hobby to energize your winter? You can try cross country skiing, winter hiking, skiing, ice skating, snow shoeing…the list goes on and on. It is recommended to get outside for at least thirty minutes each day.
Looking for fun activities to do with the kiddos outdoors in the winter? I find myself coming back to this post again and again from Run Wild My Child. Definitely check it out!
Food, sleep and fresh air all play a major role in our health and wellness. If you noticed you might be in need of a routine reset, do not be overwhelmed. You can energize your winter by simply adding more vegetables and whole grains to your diet, setting a routine bedtime, and going for a ten minute walk every day.
Start small, and once you’ve set the foundation for your new routine, build from there. You might even find that you appreciate the slower pace of the winter, and the opportunity to recharge your health – mind, body and spirit.
What do you like most about the winter?!
Until next time,
