Live Well
February 2019

Healthy Eating for the Winter Blues

Usually around the month of February, the novelty of winter has worn off —the first snow has come and gone, the holidays are all celebrated and the decorations put away, and even our Saint Bernard is no longer thrilled with the drop in temperatures. At this time, I often find myself more fatigued and searching for foods that will give me an energy boost. And, while it’s tempting to reach for sugary snacks, I know that that’s not the best solution. If you, like me, get the winter blues, here are some helpful tips:

Eat foods rich in Vitamin D and Omega-3 fatty acids can help improve your mood. These include, eggs, milk, yogurt, fish (especially fatty fish like wild salmon), walnuts and
flaxseeds.

Eat foods rich in Vitamin B12, Folate and tryptophan to help boost the serotonin—the happiness chemical— levels in your brain. These include: fish, lean beef, eggs, dairy products, clams, oysters, leafy green vegetables (think: spinach, kale, chard), oranges, turkey and bananas.

Limit your sugar intake and opt instead for complex carbohydrates. The rush you get from eating foods that have a lot of sugar is quickly followed by a low that depletes your energy. Complex carbohydrates like whole grains, vegetables and fruit contain fiber which helps mitigate the effects of the sugars in your body so your energy levels are more stable.

If you are eating a diet full of whole, real foods, then it’s likely that you will get the vitamins and minerals you need. One more thing to bear in mind in these winter months is to keep your body moving as much as possible. You’ll feel better physically and emotionally! And, remember, Spring is just around the corner.

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Cook Well

Radicchio and Endive Salad

This colorful salad adds a touch of cheer on dreary winter days. In addition, bitter greens are loaded with vitamins.

FOR SALAD
1 head of radicchio lettuce, quartered,
cored and thinly sliced lengthwise
4 small endive, thinly sliced
1-2 watermelon radish, peeled thinly sliced
1 small kohlrabi, peeled and thinly sliced
5 ounces Mâche lettuce (optional)
Pomegranate seeds (optional)
FOR DRESSING
2 tablespoons champagne vinegar
1/2 teaspoon honey
6 tablespoons extra-virgin olive oil
1 shallot, finely chopped
Sea salt
Freshly ground pepper
  1. 1. Combine all the salad ingredients in a large bowl.
  2. 2. In a small bowl, mix the vinegar and honey until smooth. Add the olive oil and mix until fully emulsified. Add the shallot. Season with sea salt and freshly ground black pepper.
  3. 3. Toss the salad with the dressing about 20 minutes before serving.

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Learn

Articles of Interest:

This article addresses what Marion Nestle addressed in her latest book, Unsavory Truth — the power and influence of large food companies over health and nutrition research. According to this article, this is happening in China and other developing countries not just in the United States. READ HERE

Mergers of large agricultural companies makes it more difficult for small farmers and consumers to influence the food system because it consolidates production of food into the hands of a few large companies. We should encourage our congresspeople to pass this bill putting a moratorium on food and agricultural mergers. READ ARTICLE

These mergers are also happening in the seed industry. Read this important article highlighting trends among seed companies and why this is a problem. READ ARTICLE

The current administration has weakened rules governing toxic emissions from factory farms. This is a problem for all of us. READ MORE HERE