The good news is - March is just days away and with that comes Spring.
Can I get a "whoo hoo!"
Canadian winters are not only cold - the days are shorter with not much sunshine. The reduced level of sunlight in winter may cause winter-onset SAD (Seasonal Affective Disorder). This decrease in sunlight may disrupt your body's internal clock and lead to feelings of depression. A drop in serotonin, a brain chemical (neurotransmitter) that affects mood, makes you feel emotionally stable, less anxious and more energetic that can also trigger SAD.
According to the Mayo Clinic, this powerful brain chemical curbs cravings and shuts off appetite. It makes you feel satisfied even if your stomach is not full. The result is eating less and losing weight.
Here's the thing. If you are experience low serotonin or SAD - your body will crave sugar and carbohydrates, not dark leafy greens or chicken. According to extensive studies done at MIT, tryptophan an amino acid and precursor to serotonin can only be passed across the blood brain barrier after we eat starchy carbs or sugar. When we eat a piece of turkey for instance, it gets broken down into a chain of amino acids (think a pearl necklace).
Each amino acid (or pearl) then goes off to perform specific functions. In this case, its tryptophan which then converts into serotonin with the help of vitamin B6 (a co-factor). However, the tryptophan has to compete with the other amino acids in the bloodstream (pearls in the necklace) and it's a race to get attach to the receptor sites in the brain. This is not good news for tryptophan which may not find it's way into the brain (losing the race).
Carbohydrates however, tip the odds in tryptophan's favor. Carbs digest into glucose (a sugar molecule) triggering the release of insulin which helps shuttle amino acids (except tryptophan) into the cells of the heart, liver and other organs. With tryptophan left behind in the bloodstream - all of it can find its way to cross that blood brain barrier into receptor sites in the brain - winning the race! Tryptophan immediately gets converted into serotonin providing a calming effect and tames hunger and creates a feeling of satiety. Eating slow release carbs can helps to restore serotonin to boost mood, energy and focus. Keep in mind, this does not mean to munch on cookies, bagels, potato chips or donuts.
Bottom Line:
Skip the starchy carbs (cereal, bread, baked goods) at breakfast and lunch. Add slow released carbs at dinner such as 4-6oz chicken, 2 cups of steamed broccoli with cauliflower and 1 small baked sweet potato with a pat of butter and sea salt. This will help keep your blood sugar stabilized throughout your day and provide you with a boost of serotonin at dinner to prevent after dinner snacking and promote a restful uninterrupted sleep.