Guest blooger: Amy Goodson, MS, RD, CSSD, LD

Sweater weather is upon us and although those warm, fuzzy feelings of pumpkin spice lattes, bonfires, and cozy thick blankets put us in a delighted phase of our lives, colder months are also a time for increased levels of depression for mane people.

According to the American Psychiatric Association (APA), many people experience Seasonal Affective Disorder (S.A.D.), a form of depression. SAD occurs during the fall and winter months due to decreased exposure to sunlight, a natural source of vitamin D. The cold forces us indoors, requiring us to find a different routine of activities and even eating patterns.

These changes may cause stress within households, and with a condition like depression, options are limited to aid us in suppressing those feelings. But there is great news! Eating nutritious foods can help us in the battle with fighting depression. 

So, let’s talk about what your body is missing once the colder months hit. We naturally absorb vitamin D from the sunlight when it hits our skin. Vitamin D helps our body absorb calcium, which is important to help our bones stay strong. Vitamin D can also help reduce infections and inflammation in the body. Vitamin D is a very common deficiency, especially for those that spend the majority their time indoors, have a darker complexion, or do not consume enough Vitamin D foods or supplements.

What are some good sources for Vitamin D that we can get from our stores? Some examples of good food high in Vitamin D are:

• Trout, salmon, tuna, mackerel, and fish liver oils 
• Eggs
• Cow’s milk and fortified foods like cereal and juices (orange)

Another vitamin group which may be linked to depression are the B-vitamins, especially Vitamin-B12. B12 plays an important role in brain health by protecting the nerve cells within. Deficiency in B12 and other B vitamin deficiency can be linked to symptoms of depression. 

Some sources of Vitamin B12 are:

• Eggs
• Fish
• Beef and poultry (chicken, turkey)
• Whole grains (brown rice, quinoa, plain popcorn, whole wheat bread)
• Cow’s milk

A secondary consideration when eating healthy is that fresh fruits and vegetables that we are accustomed to during warmer months may not be readily available in the winter due to being “out of season.” Fear not, here are some examples of fall and winter foods:

• Root vegetables (squash, pumpkin, zucchini, carrots)
• Broccoli 
• Apples, peaches, pomegranates
• Walnuts and pecans 

Even if these foods are not the ones listed and packed with Vitamin D or B12, there is one thing to consider:

A healthy body can equal a healthy mind. So, fill up on nutrient-rich foods this fall and winter!

Need help keeping up your fitness during the Holidays? Contact Coach Debra for a custom health coaching  or personal training plan. 

Learn about Tri-Now endurance Nutrition plans HERE.  

Welcome our guest blogger, Amy Goodson, MS, RD, CSSD, LD 

The holiday season is often synonymous with festive feasts, indulgent treats, and a general break from our regular routines. While it’s perfectly acceptable to enjoy the festivities, it’s also essential to stay committed to your fitness goals. Maintaining a workout routine during the holidays can help you stay healthy and energized, both mentally and physically. Here are five ways to keep up your workout routine during this joyful time of year:

1. Prioritize Your Schedule: The holiday season can be hectic, with parties, family gatherings, and shopping sprees. To ensure you don’t skip your workouts, prioritize your schedule. Dedicate specific times for exercise, just as you would for other commitments. This way, you’re more likely to stick to your routine and not let the festivities completely overshadow your fitness goals.
2. Embrace Quick Workouts: When your days are packed with holiday preparations, long workouts might not be feasible. Instead, opt for shorter, high-intensity workouts that can be completed in 20-30 minutes. High-intensity interval training (HIIT) is a great choice since it delivers effective results in a short amount of time.
3. Get Creative with Family and Friends: Incorporate fitness into your holiday gatherings by engaging your family and friends. Organize group activities like a friendly game of touch football, a hike, or a winter walk in the park. These activities not only provide exercise but also create memorable moments with loved ones.
4. Plan Home Workouts: Traveling during the holidays can disrupt your gym routine. But don’t let that stop you from staying active. Plan home workouts that require minimal equipment. Bodyweight exercises, yoga, and resistance bands can help you maintain your strength and flexibility while away from your usual workout space.

5. Set Realistic Goals: Recognize that the holidays may bring extra temptations and schedule disruptions. Instead of aiming for significant progress during this time, focus on maintaining your current level of fitness. Setting realistic goals and being forgiving of occasional indulgences will help you stay motivated and reduce the stress associated with perfectionism.

 Keeping up your workout routine during the holidays is a commendable goal that can positively impact your physical and mental well-being. By prioritizing your schedule, embracing shorter workouts, involving friends and family, planning home workouts, and setting realistic goals, you can enjoy the holidays without feeling guilty about neglecting your fitness. Remember, a balanced approach is key to making the most of the holiday season while staying on track with your health and wellness goals.

Fins out about Tri-Now endurance Nutrition plans HERE.