How to avoid getting SAD Part 1: The food part

The days are getting shorter, there is a distinct nip in the air, and I am slowly, steadily beginning my evolution into winter Julia. The leggings are in full swing, chunky sweaters have emerged from storage, and a pumpkin spiced latte is imminent. Along with my change in wardrobe, I’m also noticing my trademark change in attitude. I’m getting tired, sluggish, bloaty, and withdrawn. I don’t feel great, so I definitely don’t feel like exercising, and I’m not exercising, so I’m not feeling great. It’s a vicious cycle that Winter Julia’s diet is sure to exacerbate. Winter Julia thrives on bread, pasta, melty cheese, and sugary lattes. Winter Julia loves curling up on the couch under a blankie and doodling design projects. Winter Julia regularly gains 10 lbs. Usually, that doesn’t bother me because summers see enough action that it just melts right back off. But lately that isn’t happening as easily. And besides, Spring Julia is always pissed at Winter Julia for the uphill slog that is required to get back into hiking shape after a season of sloth. SO, this year I’m trying a new approach.

I don’t like to get preachy about diet - it is so personal. But, what you put into your body impacts how you feel, how you feel impacts what you do, and we all want to feel like doing what we love. So, in that spirit, I wanted to share the strategy that has worked well for me in the past, and that I’ll be leaning on this season.

1.) Cut back on coffee

If you’re like me, coffee is an essential part to the start of a good day. There’s just something about holding that warm mug of sweet smelling swill that wakes me up. Unfortunately, the science says that too much of it has the inverse effect. Coffee is a diuretic - it makes you pee more - which can lead to dehydration. Dehydration makes you tired. Additionally, coffee increases your heart rate, and elevates your blood pressure, which can lead to feelings of stress, anxiety, and fatigue.

Coffee also increases adenosine receptors in the brain (the things responsible for making you feel sleepy). That means that after that initial kick wares off, you feel more sleepy than you did before your cup o joe, so you drink more, and create more receptors, and feel even sleepier, and so on. It creates a cycle of addiction that is self-perpetuating.

Invariably, in the fall when the sun is still sleeping when I wake up, I crank up the volume on my coffee intake. This season, I’m cutting myself off. I confess, I still LOVE that cup on my porch in the morning, but after that it’s water all day. If I really need a kick to beat the afternoon slump I’ll have a cup of tea, which contains much less caffeine.

2.) No refined sugar during the work day

Added sugar can be found in almost anything. It is so ubiquitous that it stealthily makes up a large proportion of most of our daily calorie intake. Everyone loves a sweet treat, especially as temperatures dip, but unfortunately sugar can really take a toll. In addition to causing weight gain, increasing your risk for heart disease, causing acne, increasing your risk for diabetes, accelerating skin and cellular aging, contributing to depression… it also drains your energy.

Sugary foods give you an almost immediate kick by spiking your blood alcohol and insulin levels. That’s why, when you’re bonking on the trail sugary shot blocks or goos can help get you over the finish line. BUT, after that initial surge your blood sugar drops precipitously and takes your energy levels with it.

In order to avoid riding the sugar-coaster all day, choose carb sources that are low in sugar and high in fiber OR pair carbs with protein or fat. Most winter afternoons catch me in the break room pounding a pastry and a sugary latte. I’ll be replacing that ritual with an apple and some almonds and maybe some of that aforementioned tea.

3.) No gluten during the work day

Eating gluten free might be a fad, and it might be overblown, and bread and croissants and pasta are the best. BUT, gluten definitely does have some effects on the body that aren’t optimal when you’re already feeling less than your best. If you are sensitive to gluten, you might experience bloating, constipation or diarrhea, abdominal pain, headaches, and skin problems, in addition to that nice sleepy feeling you get from eating a great big dinner roll.

As a carb-itarian, gluten is normally a massive part of my diet. I love english muffins, croissants, big crusty french bread sandwiches, pasta, pizza… the list goes on and on. I definitely pay for it later though, with drowsiness and abdominal discomfort. In the sprit of maximizing my energy and keeping me motivated through my mid-day slump, I’m switching from english muffins to steel cut oats, sandwiches to salads and soup, and from croissants, crackers or any other mid-afternoon snack to apples and almonds (or something similar). This tip + the sugar one make a HUGE difference in how much energy I have during the work day and how I feel when I get home.

4.) Eat more veggies!

With all the things I’m asking you to give up, you might be left asking, “Well, then what CAN I eat?!” The answer: more fruits & veggies! Something I commonly struggle with as temps cool and my CSA comes to an end is getting enough fruits and veggies in my diet. When I’m no longer forced to figure out how to use 40 lbs of peaches and mixed greens, I gravitate toward cheesy soups in bread bowls, big piles of delicious pasta… you get the drift.

More veggies in your diet have a ton of benefits. While they might make you feel boated initially, after a day or so you’ll start to feel less hungry between meals (because fiber), more energized (because your blood sugar is under control), lighter (because you're pooping more) and less apt to crave junk. Because I like to dip my carrots or snap peas or celery or cauliflower in hummus, I also find that my increased protein consumption leads to more lasting energy to fuel an evening workout.

Additionally, new science suggests that veggies can make you happier. Happier + healthier really is a win/win when it comes to staving off SAD.