Light Therapy and Other Winter Wellness Tips

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I recently shared on my IG that I have been using light therapy over the past few weeks as a part of my winter wellness routine. I had been intrigued with light therapy, and I won’t lie, I purchased the lamp without doing too much research on it beforehand. A friend had recommended it and said it was “life-changing!”–I was sold. I knew that lots of people had used it in Chicago (and the rest of the midwest) to combat Seasonal Affective Disorder (aka SAD). You have probably heard of it, it is a form of depression that kicks off during the Fall and goes away with the sunnier days of Spring and Summer (although not always! Some have the reverse!).

According to Mayo Clinic, symptoms specific to winter-onset SAD, sometimes called winter depression, may include:

• Oversleeping (lol. Not a problem living with a toddler)

• Appetite changes, especially a craving for foods high in carbohydrates (um hi! But also this is totally normal to crave grounding, high carb foods in winter.)

• Weight gain (plenty of that, but because I’m growing a baby)

• Tiredness or low energy (Yes, yes, yes. Having a toddler and being pregnant add to this, BUT I always get this way during winter.)

While I would not self-diagnose myself with SAD, I am prone to get the winter blues, especially with spending so much time inside and (these days) away from loved ones. I particularly deal with lots of fatigue during the winter months. I figured adding light therapy into my routine was a good way to amp up my winter wellness.

How it works

According to a Harvard Health blog on light therapy:

“If lack of sunlight causes or contributes to seasonal affective disorder, then getting more light may reverse it. Bright light works by stimulating cells in the retina that connect to the hypothalamus, a part of the brain that helps control circadian rhythms. Activating the hypothalamus at a certain time every day can restore a normal circadian rhythm and thus banish seasonal symptoms.

Light therapy entails sitting close to a special “light box” for 30 minutes a day, usually as soon after waking up as possible. These boxes provide 10,000 lux (“lux” is a measure of light intensity). That’s about 100 times brighter than usual indoor lighting; a bright sunny day is 50,000 lux or more. You need to have your eyes open, but don’t look at the light. Many people use the time to read a newspaper, book, or magazine, or catch up on work.”

My experience

I started using it when I have my morning coffee and feeding James his breakfast (I just tilt away from his face). I used the lowest setting for the first couple of weeks and then upped to the medium setting a couple of days ago. I put on the timer for 10 minutes. Some days I have had it on for a little longer, but haven’t felt like I have really needed to. They say to work up to 30 minutes a day for SAD.

From what I notice- shortly after I finish my session (maybe 15-30 minutes after) I feel a big boost in initiative and productivity. You may say that’s the coffee, but I’ll be honest, coffee just gets me to my bare minimum state of a human for the day. Initially, I saw a boost for the rest of the day. More recently, I’ve noticed my alertness is there through lunchtime. In general, my energy levels have been higher than they have been in months and months (pre-dating pregnancy even!).

In general, I have been in really good spirits, despite the fact that I’ve barely left the house for a month. Typically, around this time of they year, I would definitely be getting a bit of the winter blues, ready for some sunshine and outside time! I mean, I’m still ready for those things, but I’m not overly sad that I don’t have them.

I also noticed initially when the sun went down I was DEAD. Like ready to go to sleep with the sun. Could be the toddler, or the pregnancy, but I think it’s because the light therapy is syncing me strongly with the circadian rhythms of the sun. This result hasn’t persisted.

It could be placebo, or the second trimester high, but I definitely feel like it has made a big difference in my energy levels— I will definitely be continuing this as a part of my winter wellness routine.

What to look for in a lightbox

This is the lightbox I used. You want 10,000 Lux. It also shouldn’t emit any UV light. Gotta watch that skin!

Who shouldn’t use light therapy?

According to the Harvard Health post:

Although light therapy is at least as effective as antidepressant medications for treating seasonal affective disorder, it doesn’t work or isn’t appropriate for everyone. Some people need more light, or brighter light. Others can’t tolerate bright light—in people with bipolar disorder, for example, it can trigger hypomania or mania. And even though the risk of eye damage from bright light is low, anyone with diabetes (which can damage the retina) or pre-existing eye disease should check with a doctor before trying light therapy.

So if you are worried you are at risk for any of those issues- please consult with a healthcare provider before starting light therapy. I am not a healthcare professional, this is just my research and account of my own experience with light therapy!

Other ways to maximize your winter wellness

If light therapy isn’t for you, there are still so many ways to improve your wellness during the winter. Here are some of my favorites:

1. Take vitamin D daily. It is so critical for our health!

2. Try to get outside every day. I know it’s cold, but if it’s not subzero temps, a quick walk outside can do wonders. If it’s more moderate, winter activities are so fun! Skiing (the Wisconsin and Michigan slopes are a quick drive away! Or cross country wherever!), sledding, ice skating! So much fun to be had in the snow!

3. Listen to your bodily cues. Enjoy carbs and grounding root veggies during these cold-weather months.

4. Try to get your heart rate up every day. A little bit of exercise can really give you an endorphin boost that will make you feel so good!

5. Enjoy hot baths, steams, and saunas when you can. Take a hint from the nordic countries. It will serve you well! I love steaming up my shower and adding a few drops of lavender essential oils. Insta-spa!

6. Embrace the inside life. Cozy up by a fire (or Netflix fire! :)) with a good book and a cup of tea!

This season may seem to go on forever, but soon enough we will be enjoying the sunshine! What are you doing to for your winter wellness routine? Stay warm and cozy, friends! -AHS

Slow Cooker Chicken Apple Stew

A couple weeks ago I was completely overwhelmed with things to do. I had so much work to do, I was cleaning like a fiend for house guests, I had too many social things on the docket in a very short amount of time, and my husband was out of town for work. 

...And I had committed to cooking for our house guests who have eating restrictions. (WHAT WAS I THINKING?!)

It was time to whip up the old trusty crock pot. 

I love slow cookers because once you set them, you forget them, and your house smells amazing for hours. It is pretty awesome. I am also absolutely awful at making up recipes for slow cookers. I truly just don't get how to get the right flavors to mix properly when they are cooking slowly for hours. It is a very clear gap in my culinary experience. It's on my to do list. 

I turned to Whole Foods for a perfect recipe for the occasion. This slow cooker chicken apple stew was super satisfying, and my dinner guests loved it. They talked about it all weekend. <3

This dish felt perfect on a chilly autumn evening! The Whole Foods recipe is below, but I made some minor tweaks and notes: 

•  I had purple sweet potatoes, and I swapped one out for one of the normal sweet potatoes.
• Another confession is I am actually notoriously bad at following recipes. I chopped the apples a bit too small, which made it look a bit mushier than I would've liked.  
• The original recipe indicated it serves 6-8. I would say it comfortably served 4 with everyone wanting more! (Also, those were big bowls, not the baby one shown! Everyone ate before I took the pics :) ) 

I think this recipe is a knockout. Especially if you want something gluten and dairy-free! I will definitely be making this again soon! 

Slow cooker chicken apple Stew

Ingredients

• 1 1/2 teaspoon whole fennel seeds
• 3 pounds boneless skinless chicken thighs
• 3 firm, sweet baking apples, such as Braeburn or Gala, peeled and cut into 6 wedges each
• 2 medium sweet potatoes (10 ounces each), cut into 1 1/2-inch chunks
• 1 large sweet onion, halved and sliced
• 2 tablespoons sliced fresh sage leaves
• 1 1/4 teaspoon fine sea salt
• 3/4 teaspoon freshly ground black pepper

Instructions

Toast fennel seeds in a small skillet over medium heat until fragrant, about 2 minutes. Cut chicken thighs in half. Add chicken, fennel seeds and all remaining ingredients to a slow cooker. Cover and cook on low until chicken and apples are very tender, 6 to 7 hours on low or 3 to 3 1/2 hours on high.

Because this came from WF, I have nutritional info: 

Per Serving: 300 calories (70 from fat), 8g total fat, 2g saturated fat, 165mg cholesterol, 610mgsodium, 19g carbohydrates, (4 g dietary fiber, 11g sugar), 39g protein.

Zucca Fresca: Italian Style Butternut Squash

First, let me proclaim my love of butternut squash. I think it is so much different and more interesting than normal yellow squash, or zucchini, pumpkin, or almost any other vegetable (technically fruit) in the gourd family. There is something about the flavor and texture that just gets me.  I also think that it is a great starter squash for the health novice. It has enough flavor that, if you are open to new textures, is a perfect veggie to start with. Can we also talk about how versatile it is? It could be used in ravioli, soup, pie, or as a main like this recipe! It is also very filling, full of fiber, and countless phyto-nutrients! If you want to know more about the awesomeness that is butternut squash, check THIS out.

This particular butternut squash I had bought without having any big plans for it, but I surprised myself with this gem of a concoction.

I may have mentioned that I am descended from generations of Italian-Americans. I also spent 5 months living in Florence (one of the best life decisions ever- email/tweet me, if you ever want to talk about it. Full disclosure: good luck getting me to STOP talking about it). And pretty much my upbringing consisted of awesome Italian meals daily. My mom is an amazing cook, as was my grandmother, and if I inherit any of their skills in the kitchen all will be good in the world. All of that is my precursor to say that Italian food is my weakness and where my improvisational style lends towards the most. So naturally, this butternut squash is mixed with a variation on a cooked caprese salad.

You really can’t go wrong with fresh mozzarella balls, tomatoes, and basil. This dish was absolutely delicious and I couldn’t stop eating it. Make this. Seriously, it will make your day better. I promise.

Disclaimer: if you are at the back end of your shedding journey, I advise you to cut back on the mozzarella included. I would not eliminate it because it really adds a lot to the dish, but it does not need to be as cheesy as the recipe below.

Serves 2 generous portions

Ingredients

• 1 2lb butternut squash halved lengthwise and seeded

• 3 tbsp olive oil

• salt and ground black pepper

• 2 pints grape (or cherry) tomatoes

• 2 cloves minced garlic

• ¼ cup of vegetable broth

• ½ 1 onion chopped

• ¼ cup fresh basil

• 4 oz bite size fresh mozzarella balls

Instructions

Brush cut sides of squash with 1 tablespoon of olive oil. Sprinkle with salt and pepper. Place squash halves, cut sides down, in a large baking dish. Prick all over with a fork. Bake, uncovered in a 375F degree oven for 30-40 minutes until tender.

Meanwhile place tomatoes in a large bowl. Add remaining 2 tbsp olive oil, minced garlic, and salt to taste. Stir to coat. Place tomato mixture in a baking dish. Bake in oven with the squash for the last 20 minutes

In a large skillet bring vegetable broth to a boil, add onion. Cook for about 3 minutes until tender. Remove skillet from heat. Add roasted tomatoes to skillet with onion. Gently press down on tomatoes to pop them (spatula works well!). Add mozzarella and basil to tomato mixture, toss well.

Using a fork, scrape the squash from shell. Mix into skillet mixture. Serve hot!