Energy Boosting Foods.... by Tasmia Sayed

 Have you ever wondered who shut off your energy supply and replaced it with the urge to carbo load in winters. We start napping more, drinking more coffee, indulging in fried and sweet foods, have a hard time getting to the gym.

Lets first see why this change happens. In winters there is decreased activity of serotonin a mood enhancing chemical which regulates hunger and the feeling of well being. The effect of this chemical is further aggravated by high stress levels in our daily life. All this leads to low energy levels .Invariably lower the energy the more food will you crave. Many kinds of carbohydrates like pasta, candy, and cereal can produce temporary increase in serotonin. But it is a strict no-no as these foods can hamper your diet. Moreover a crash after this temporary high can make you feel even worse than before the buzz began.

Thankfully there are some easy to find healthy super foods that you can eat to battle back the winter blues.

Flax seeds:

Studies have been carried out University of Pittsburgh Medical Centre which have shown flax seeds have numerous health benefits possibly influencing your moods. Being a good source of fibre it keeps you feeling full and also energised longer. Experts at Maryland University recommend 1- 3 tbsp which can be sprinkled on soup or in your cereals, salads, on toast or in yoghurt.

Berries:

 

Berries can be an important tool in your bag when stress hits. Strawberries, raspberries, blueberries have high levels of antioxidant known as anthocyanin and have also been linked to lowering cortisol. During stressful situations, cortisol leads your hipocampus a major portion of your brain that stores memories and provides emotional responses. In short berries may help you keep your head straight. (Lang 2012, Cornell Chronicle)

 

Bananas:

 Bananas contain tryptophan, good source of natural sugars and potassium which help fuel your brain. (Homberg 2013, Cambridge Journal). Another key ingredient is magnesium which has been shown to improve sleep and reduce anxiety. Two indications which leads to faulty eating habits.

Chamomile Tea:

Chamomile tea is one of the most recommended bed time soothers. It helps to boost your immune system, calm nausea and also ease digestive pain and discomfort. In the cold weather it will give you that wonderful feeling of holding a mug of tea as you sit in a quiet spot before bed.

Leafy Greens:

Leafy greens like kale, spinach, swiss chard, turnip, greens, parsley, spinach, broccoli, lettuce are good source of folate and vitamin b6. Folate is required for synthesis of neurotransmitters that control most of your body function including moods and emotion. According to Linus Pauling Institute vitamin b6 aids in converting tryptophan into serotonin that helps us feel calm and content. When cooking go easy on them to preserve its nutritive value. Steaming leafy greens in a colorful stir fry is a good option for this cold weather.

Coffee and tea are popular drinks on cold winter days and generally people don't drink enough water, which could lead to dehydration. Water boosts our physical fitness and vitality all year around. Try sipping some water when you are flabbergasted it could prevent you from consuming large portion sizes of food.

Sticking to your regular exercise regimen is a little difficult in winters. But if you can force yourself to start, 15 to 20 minutes of dancing to the radio or brisk walking which can increase brain serotonin function

A better energy level will invariably produce a better mood, since your brain uses energy as a communication molecule to produce neurotransmitters. The above energetic suggestions are based on the unique stress that colder and darker days pose to your mood and metabolism.

Enjoy the winter!

Tasmia Sayed

Clinical dietician

(I am an Accredited Dietitian, and Certified diabetes Educator from the American Diabetes Education. I am passionate about debunking diet rumours, myths and fads while teaching people how to eat real , healthy foods in a manner that is scientifically proven to prevent disease and increase health.  I  have successfully catered patients to reach their dream weight and fight diseases like diabetes, PCOS, cardiac problems, hypertension, weight gain and thyroid related disorders.  With my clinical expertise I can help you RECLAIM the long lost connection with food, so you can ATTAIN the perfect fit body you always wanted to have.  You can get in touch with me: tasmiasayed89@gmail.com / +968 96735985)