Lifestyle Supports for Seasonal Affective Disorder

Winter is here and many of us are confronting the long gray days that may take a toll on our mood. If you struggle with a low mood every winter, these strategies may make this winter a bit brighter. 

What is Seasonal Affective Disorder (SAD)?

Seasonal affective disorder (SAD) is a mood disorder with depressive symptoms that occurs at specific times of year and fully resolves at other times of year. Most SAD occurs in the fall and winter. The cause of SAD is not fully understood, but theories implicate a shift in the circadian rhythm and alterations in serotonin in the brain as potential triggers. If you struggle with SAD, know that you are not alone. SAD affects 0.5% to 2.4% of the population at some point during their lifetime. Additionally, ten to 20% of people struggling with major depression will have a seasonal pattern consistent with SAD. 

What are the risk factors for SAD?

Evidence for risk factors is limited, but some data suggests that family history, being female, younger adulthood, and living at a more northern latitude may increase your risk.

What are the symptoms of SAD?

SAD is a subtype of major depressive disorder. Symptoms include fatigue, loss of interest or pleasure in activities, mood swings, sadness, hopelessness, and social withdrawal among others. Recent studies suggest that SAD may have additional symptoms, including excessive sleepiness, increased appetite especially carbohydrate craving, and weight gain.

How can SAD be treated?

I recommend starting with a proper diagnosis. Before starting treatment, I recommend talking with Relish Health or your trusted healthcare provider about your symptoms. Ruling out underlying physical conditions such as anemia, vitamin deficiencies, hormone imbalances or other medical conditions is important for addressing the root cause of your mood. 

Natural ways to improve SAD include:

Light box for seasonal affective disorder

1. Light Therapy, also called phototherapy, is a well-documented way to improve SAD. The therapy involves sitting a few feet from a special “light box” that exposures you to bright light within the first hour of waking each day. The recommended intensity of light is 2,500-10,000 lux. The time in front of the lamp will depend on the manufacture’s specification and your response to the light. Light boxes are about 20 times brighter than ordinary indoor light. They filter out the potentially damaging UV light, making them a safe treatment for most people. However, people with certain eye diseases or people taking certain medications that increase sensitivity to sunlight may need to use alternative treatments or use light therapy under medical supervision. Light therapy mimics natural outdoor light and appears to cause a change in brain chemicals linked to mood. Light therapy is one of the first line treatments for fall-onset SAD. It generally starts working in a few days to a few weeks. 

2. Psychotherapy, also called talk therapy or cognitive behavior therapy, is another option to treat SAD. A trained metal health professional can help you identify and change negative thoughts and behaviors that may be making you feel worse. Optimizing stress management and learning healthy ways to cope with SAD can do wonders for your mood and long-term mental health. 

3. Optimize vitamin D. Because many people with SAD often have vitamin D deficiency, nutritional supplements of vitamin D may help improve their symptoms. However, studies testing whether vitamin D is effective in SAD treatment have produced mixed findings, with some results indicating that it is as effective as light therapy but others detecting no effect.

4. Eat an anti-inflammatory diet. A nourished brain is a resilient brain. We need to consume several vitamins, minerals, fats, and antioxidants to feel our best, and the only way to authentically do that is with real food. Eat a balance of vegetables, well-sourced fish and poultry, starchy tubers (potatoes, sweet potatoes), fermented foods (sauerkraut, yogurt), nuts, seeds, fruits, and plenty of healthy fats such as olive oil, avocado, coconut oil, and fatty fish like salmon or sardines. If you think you are suffering from SAD, then avoid sugar, refined carbs (i.e., bread, crackers, pasta, cookies), and inflammatory oils, such as canola oil and see if this makes any difference in your mood. Research in the field of nutritional psychiatry shows that eating fish at least once or twice a week can decrease your risk of depression and avoiding ultra processed foods(UPFs) (ie. packaged snacks and frozen meals) and artificial sweeteners is important. People eating nine or more servings per day of UPFs had a 50% higher risk of developing depression than those consuming four or fewer servings per day (that bag of chips is likely multiple servings).

5. Keep moving. Commit to doing something quick, free, easy, convenient, and pleasant for a least a few minutes most days of the week. Exercise is like medicine. Even small amounts can deliver antidepressant benefits. I assure you doing something—no matter how small—is so much better than nothing. A new study published in 2023 found that weekly hot yoga reduced depressive symptoms by at least 50 percent. Approximately 44 percent of depressed participants of the study doing yoga weekly after 8 weeks were considered to be in remission from their depression.

6. Medicate or supplement wisely. Because SAD, like other types of depression, is associated with disturbances in serotonin activity, antidepressant medications or targeted supplements have their place in treatment regimens. I always recommend starting with good nourishment and self-care but talk to your healthcare provider or Relish Health if additional support is needed.  

Learn more:

LIFESTYLE TIPS TO EASE YOUR ANXIETY
USE YOUR FORK TO IMPROVE YOUR FEELINGS
GOOD MOOD FOOD

References:

1. Galima SV, Vogel SR, Kowalski AW. Seasonal Affective Disorder: Common Questions and Answers. Am Fam Physician. 2020 Dec 1;102(11):668-672. PMID: 33252911.

2. Campbell PD, Miller AM, Woesner ME. Bright Light Therapy: Seasonal Affective Disorder and Beyond. Einstein J Biol Med. 2017;32:E13-E25.

3. MayoClinic.org. Seasonal affective disorder (SAD), Last accessed 11/25/2023.

4. The National Institute of Mental Health. Seasonal Affective Disorder. NIH Publication No. 20-MH-8138. Last accesses 11/25/2023.

5. Yang Y, Kim Y, Je Y. Fish consumption and risk of depression: Epidemiological evidence from prospective studies. Asia Pac Psychiatry. 2018 Dec;10(4):e12335. doi: 10.1111/appy.12335. Epub 2018 Sep 20. PMID: 30238628.

6. Li F, Liu X, Zhang D

   Fish consumption and risk of depression: a meta-analysis

   J Epidemiol Community Health 2016;70:299-304.

7. Samuthpongtorn C, Nguyen LH, Okereke OI, et al. Consumption of Ultraprocessed Food and Risk of Depression. JAMA Netw Open. 2023;6(9):e2334770. doi:10.1001/jamanetworkopen.2023.34770

8. Nyer MB, Hopkins LB, Nagaswami M, Norton R, Streeter CC, Hoeppner BB, Sorensen CEC, Uebelacker L, Koontz J, Foster S, Dording C, Giollabhui NM, Yeung A, Fisher LB, Cusin C, Jain FA, Pedrelli P, Ding GA, Mason AE, Cassano P, Mehta DH, Sauder C, Raison CL, Miller KK, Fava M, Mischoulon D. A Randomized Controlled Trial of Community-Delivered Heated Hatha Yoga for Moderate-to-Severe Depression. J Clin Psychiatry. 2023 Oct 23;84(6):22m14621. doi: 10.4088/JCP.22m14621. PMID: 37883245.

(This blog post is not sponsored by any manufacturer. However, at no expense to you, Relish Health may receive a commission on purchases made through an Amazon link.)

Lemony Herbed Sardine Salad

Sardines are unsung heroes for good mood. Not only are they affordable and sustainable, but they are rich in omega-3s and vitamin D which tend to be in short supply in most people’s diet. This lemony, herby prep is fierce competition for even the best tuna salad. Enjoy it on whole grain or gluten free crackers, lettuce wraps or a large salad.

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Lemony Herbed Sardine Salad

Author: Erica Leazenby, MD, Adapted from RebeccaKatz.com
Servings: 1-2
Time: 10 minutes

Ingredients:

1 Tbsp fresh lemon juice
Zest of 1 lemon
2-3 Tbsp fresh minced herbs including a combination of basil, parsley, and mint
1 tsp Dijon mustard
1 tsp olive oil
1 Tbsp shallot, minced
1 4 oz can sardine in water or oil, drained
Salt and pepper to taste

Directions:  

1. In a small mixing bowl, combine the lemon juice, zest, herbs, shallot, mustard and oil until well mixed.

2. Add the sardines to the bowl and gently flake them apart. Stir the sardines into the herb dressing until the fish is well coated. Taste the mixture and add salt, pepper or additional lemon juice as desired.

3. Serve over greens or crackers.

Simple Arugula Citrus Breakfast Salad

The perfect breakfast is low in sugar and contains protein, healthy fats and plenty of fiber. The combination of these macronutrients ensures that our blood sugars are stable helping to keep us appropriately fueled for our day. Give this simple salad a try. The citrus provides sweetness and acidity to balance the bitter greens. I like to serve this salad with a piece protein to round out the meal.

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Simple Arugula Citrus Breakfast Salad

Arugula with grapefruit and breakfast sausage

Ingredients:

• 1 orange or grapefruit, peeled and sliced

• 1 large handful baby arugula

• 1 generous drizzle extra-virgin olive oil

• Pinch salt

• 1/4-1/2 avocado, diced

Directions:

• Combine all the ingredients in a medium bowl and toss. Gently stir in avocado.

Roasted Orange and Rosemary Olives

It is well known that olive oil is good for our health, but often the olive is overlooked. It also contains the polyphenols that are so beneficial to our health. These gems get the royal treatment with fresh squeezed orange juice and aromatic rosemary. In this simple preparation, the heat of the oven mellows the briny flavor of the olive to a sweet exotic flavor.

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Roasted Orange and Rosemary Olives

Author: Erica Leazenby, MD
Time: 35 minutes
Serving size: 2-3 olives

Ingredients:

• 2-3 cups assorted green and black olives with pits, rinsed*

• 1 oranges, zest and juice (use a vegetable peeler to create long strips of zest)

• 2-3 sprigs fresh rosemary

• 1 garlic clove, sliced thin

• 3 Tablespoons olive oil

• 1 pinch red pepper flakes (optional)

Directions:

1. Preheat oven to 400 degrees.

2. Place all ingredients in a small nonreactive baking pan lined with parchment paper. Toss all the ingredients until they are well combined.

3. Bake for 25-30 minute. Serve warm or at room temperature.

* Castelvetrano olives work especially well.

Pomegranate Walnut Relish

I was so excited to see pomegranates in the grocery this week. They make an amazing sweet and savory relish for salmon (or even turkey). The omega-3 rich salmon and walnuts paired with antioxidant rich pomegranates is the ultimate anti-inflammatory, brain-supporting meal.

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Pomegranate Walnut Relish

Author: Erica Leazenby
Time: 10 minutes
Serves: 4

Ingredeints:

• 1 cup pomegranate areoles

• ½ cup toasted walnut pieces

• Zest of ½ lemon (Use a vegetable peeler to make strips and then slice the strips thin)

• 2 Tbsp lemon juice (about 1 small lemon)

• 4 Tbsp extra virgin olive oil

• 2 Tbsp fresh parsley, chopped

• 2 scallions, white and green parts, sliced thin

• Pinch salt

Directions:

Combine all ingredients and serve on your favorite protein or add to wild rice for a delicious grain salad.

Functional medicine approach to healing autoimmune disease

An autoimmune disease is a condition in which the body’s immune system mistakenly attacks the healthy cells of the body rather than a germ like a bacteria or virus. The type of autoimmune disease is named based on the organ(s) being targeted by the body. Some autoimmune diseases target only one organ. For example, Hashimoto’s thyroiditis involved damage of the thyroid. Other autoimmune diseases, like systemic lupus erythematosus (SLE), affect the whole body.

Addressing the autoimmune process

Autoimmune disease represents an inappropriate immune response. The solution to reaching symptom control and disease remission is supporting the immune system to behave more normally. In conventional medicine, powerful immune modulating drugs are often prescribed. In functional medicine, there is a focus on restoring balance in the body by addressing lifestyle, diet, gut health and nutritional deficiencies among other factors. Conventional and functional approaches are not mutually exclusive and can be used together. The ultimate goal is to lower chronic inflammation that triggers symptoms flare-ups and disease progression.

It all starts in the gut

About 70 percent1 of the body’s immune system is located in the lining of the gut and is influenced by the health of the gut microbial community2. The immune system here plays a vital role in keeping the body healthy by providing a fine balance between the elimination of invading pathogens and tolerance to healthy self-tissue. Alterations to the gut lining and gut microbial community can cause immune imbalance, leading to autoimmune disorders.

Supporting intestinal health is essential for a healthy immune system and is the ideal place to start a healing journey. The health of the body’s microbiome and gut lining are directly influenced by things like metal health/stress management, diet and sleep3 quality.

Use diet to heal autoimmune disease

Healing the gut with nutrition requires an individualized treatment plan based on what is happening in the gut. A detailed assessment of symptoms combined with specialized testing can provide direction for treatment that may involve correcting microbiome imbalances, parasitic infections or overgrowth patterns. 

Nutrition tips to reduce inflammation and help manage autoimmune symptoms

1. Identify your trigger foods. 

When the gut lining is unhealthy, people may develop sensitivities to foods. These foods can then perpetuate chronic inflammation.  Food trigger will vary person to person and will be different depending on the autoimmune disorder involved. There are certain foods that are common triggers for inflammation and are best avoided with autoimmune disease, such as grains, gluten, dairy, refined and added sugars, alcohol and coffee for a period of time. Once symptoms are improved, these foods are reintroducing slowly back into the diet in a systematic way. 

2. Try an autoimmune paleo diet (AIP).

If avoiding top pro-inflammatory foods listed above does not provide relief, then moving to an advanced paleo diet approach may be helpful. An Autoimmune Paleo Diet (AIP) further restricts foods that may be inflammatory including removing all grains, dairy, gluten, legumes, nuts, seeds, nightshade produce, processed foods, and vegetable oils, as well as sugar and sweeteners from your diet to identify foods that may trigger a flare-up. Not everyone needs a diet this restrictive to find relief and healing, but an AIP intervention can be very powerful for healing. An AIP diet can be very restrictive and is not meant for long-term use. The elimination phase of the diet lasts 30 days and is followed by a structured reintroduction phase. 

3. Focus on eating a variety of healthy foods.

A common mistake people make when trying to follow an anti-inflammatory diet for autoimmune diseases is restricting the list of foods they eat and eating those same foods over and over again. Focusing eating a variety of foods from the exhaustive list of vegetables, fruits, proteins, etc. that are included in the diet provides healing nutrients like phytonutrients, antioxidants and omega-3’s for healing. Adding a variety of fruits and vegetables into your diet can also help prevent intolerances and ensure you’re getting a spectrum of vitamins and minerals. 

4. Address nutrient deficiencies.

Nutritional insufficiencies and deficiencies are common in the US. In people with autoimmune disorders vitamins A and D, omega-3 fatty acids and minerals like zinc and magnesium are especially important for healing. Addressing gut health to optimize nutrient absorption and eating a nutrient dense diet are imperative steps toward healing. Filling up on vitamin A-rich foods, like beef liver and wild Alaskan fermented cod liver oil, and vitamin D-rich foods, such as sardines and salmon can be helpful. For foods that are excellent sources of zinc, go for oysters, beef, crab, turkey, and chicken. And those that are high in magnesium, check out mackerel, spinach, Swiss chard, and avocado. In some cases, adding strategic supplementation to address deficiencies is important. If you have an autoimmune disease, talk to your doctor about regularly checking your levels of these key nutrients. 

Addressing autoimmunity requires a personalized approach. Talk with Relish Health to begin your healing journey.

BOOST YOUR IMMUNITY WITH FUNCTIONAL MEDICINE
TESTING, TESTING... WHICH ONES MIGHT BE RIGHT FOR YOU?

References:

1.     Vighi G, Marcucci F, Sensi L, Di Cara G, Frati F. Allergy and the gastrointestinal system. Clin Exp Immunol. 2008;153 Suppl 1(Suppl 1):3-6. doi:10.1111/j.1365-2249.2008.03713.x

2.     Wu HJ, Wu E. The role of gut microbiota in immune homeostasis and autoimmunity. Gut Microbes. 2012;3(1):4-14. doi:10.4161/gmic.19320

3.     Smith RP, Easson C, Lyle SM, et al. Gut microbiome diversity is associated with sleep physiology in humans. PLoS One. 2019;14(10):e0222394. Published 2019 Oct 7. doi:10.1371/journal.pone.0222394

Lifestyle Support for Seasonal Affective Disorder

While the pandemic has many of us feeling stressed and isolated, many of us are also confronting the long gray days of winter which may also be taking a toll on our mood. If you struggle with a low mood every winter, these strategies may make this winter a bit brighter. 

What is Seasonal Affective Disorder (SAD)?

Seasonal affective disorder (SAD) is a mood disorder with depressive symptoms that occurs at specific times of year and fully resolves at other times of year. Most SAD occurs in the fall and winter. The cause of SAD is not fully understood, but theories implicate a shift in the circadian rhythm and alterations in serotonin in the brain as potential triggers. If you struggle with SAD, know that you are not alone. SAD affects 0.5% to 2.4% of the population at some point during their lifetime. Additionally, ten to 20% of people struggling with major depression will have a seasonal pattern consistent with SAD. 

What are the risk factors for SAD?

Evidence for risk factors is limited, but some data suggests that family history, being female, younger adulthood, and living at a more northern latitude may increase your risk.

What are the symptoms of SAD?

SAD is a subtype of major depressive disorder. Symptoms include fatigue, loss of interest or pleasure in activities, mood swings, sadness, hopelessness, and social withdrawal among others. Recent studies suggest that SAD may have additional symptoms, including excessive sleepiness, increased appetite especially carbohydrate craving, and weight gain.

How can SAD be treated?

I recommend starting with a proper diagnosis. Before starting treatment, I recommend talking with Relish Health or your trusted healthcare provider about your symptoms. Ruling out underlying physical conditions such as anemia, vitamin deficiencies, hormone imbalances or other medical conditions is important for addressing the root cause of your mood. 

Natural ways to improve SAD include:

Light box for seasonal affective disorder

1. Light Therapy, also called phototherapy, is a well-documented way to improve SAD. The therapy involves sitting a few feet from a special “light box” that exposures you to bright light within the first hour of waking each day. The recommended intensity of light is 2,500-10,000 lux. The time in front of the lamp will depend on the manufacture’s specification and your response to the light. Light boxes are about 20 times brighter than ordinary indoor light. They filter out the potentially damaging UV light, making them a safe treatment for most people. However, people with certain eye diseases or people taking certain medications that increase sensitivity to sunlight may need to use alternative treatments or use light therapy under medical supervision. Light therapy mimics natural outdoor light and appears to cause a change in brain chemicals linked to mood. Light therapy is one of the first line treatments for fall-onset SAD. It generally starts working in a few days to a few weeks. 

2. Psychotherapy, also called talk therapy or cognitive behavior therapy, is another option to treat SAD. A trained metal health professional can help you identify and change negative thoughts and behaviors that may be making you feel worse. Optimizing stress management and learning healthy ways to cope with SAD can do wonders for your mood and long-term mental health. 

3. Optimize vitamin D. Because many people with SAD often have vitamin D deficiency, nutritional supplements of vitamin D may help improve their symptoms. However, studies testing whether vitamin D is effective in SAD treatment have produced mixed findings, with some results indicating that it is as effective as light therapy but others detecting no effect.

4. Eat an anti-inflammatory diet. A nourished brain is a resilient brain. We need to consume several vitamins, minerals, fats, and antioxidants to feel our best, and the only way to authentically do that is with real food. Eat a balance of vegetables, well-sourced fish and poultry, starchy tubers (potatoes, sweet potatoes), fermented foods (sauerkraut, yogurt), nuts, seeds, fruits, and plenty of healthy fats such as olive oil, avocado, coconut oil, and fatty fish like salmon or sardines. If you think you are suffering from SAD, then avoid sugar, refined carbs (i.e., bread, crackers, pasta, cookies), and inflammatory oils, such as canola oil and see if this makes any difference in your mood.

5. Keep moving. Commit to doing something quick, free, easy, convenient, and pleasant for a least a few minutes most days of the week. Exercise is like medicine. Even small amounts can deliver antidepressant benefits. I assure you doing something—no matter how small—is so much better than nothing.

6. Medicate or supplement wisely. Because SAD, like other types of depression, is associated with disturbances in serotonin activity, antidepressant medications or targeted supplements have their place in treatment regimens. I always recommend starting with good nourishment and self-care but talk to your healthcare provider or Relish Health if additional support is needed.  

Learn more:

LIFESTYLE TIPS TO EASE YOUR ANXIETY
USE YOUR FORK TO IMPROVE YOUR FEELINGS
GOOD MOOD FOOD

References:

1. Galima SV, Vogel SR, Kowalski AW. Seasonal Affective Disorder: Common Questions and Answers. Am Fam Physician. 2020 Dec 1;102(11):668-672. PMID: 33252911.

2. Campbell PD, Miller AM, Woesner ME. Bright Light Therapy: Seasonal Affective Disorder and Beyond. Einstein J Biol Med. 2017;32:E13-E25.

3. MayoClinic.org. Seasonal affective disorder (SAD), Last accessed 2/10/2021.

4. The National Institute of Mental Health. Seasonal Affective Disorder. NIH Publication No. 20-MH-8138. Last accesses 2/10/21.

(This blog post is not sponsored by any manufacturer. However, at no expense to you, Relish Health may receive a commission on purchases made through an Amazon link.)

Roasted Salmon with Lemon Walnut Relish

Touted for its rich Omega-3 fatty acid content, salmon is an easy and frequently fast meal to bring to the table. Look for wild-caught salmon when possible for even higher omega-3 content. Adding seasonal veggies, nuts and lemon makes this recipe a deeply nourishing and tasty meal.

Roasted Salmon with Lemon Walnut Relish

Author: Erica Leazenby, MD, Adapted from Everyday Food: Great Food Fast
Serves: 4
Time: 25 minutes

Ingredients:

4 4-6 oz pieces of wild-caught salmon
¼ cup walnuts
¼ cup raisins
1 lemon, peel and juice
Hot water
3 Tablespoons olive oil
Salt and pepper
Parsley for garnish (optional)

Suggested accompaniments:

• Roasted veggies like asparagus and carrots

• Bed of spinach

• Brown rice

Directions:

1. Preheat oven to 350 degrees. Place the walnuts on a sheet pan and toast for 4-6 minutes or until the nuts are lightly toasted and fragrant. After removing the nuts from the oven place them on a clean dish towel and gently rub the nuts together to remove the skins. Remove the nuts from the towel carefully to leave the skins behind. Set aside.

2. While the nuts are toasting, peel the lemon using a vegetable peeler. Slice the peel into thin strips and place them in a small heat-proof bowl with the raisins. Pour enough hot water over the mixture to just cover the ingredients (usually ½ cup or less) and set aside. 

3. Preheat a cast iron skillet or other oven-proof pan to medium high heat. Season the salmon with salt, pepper and a thin layer of olive or avocado oil. Once the skillet is hot (a drop of water will sizzle on contact), place the salmon skin side up on the skillet. Let the fish sear for approximately 3 minutes undisturbed. Flip the salmon and place the skillet in the oven. Bake the salmon until the center is still pink yet the flesh flakes apart. This will take about 10 minutes of total cooking time per inch thickness of fish (1-inch-thick = 10 minutes total sear and bake time, 1.5-inch-thick = 15 minutes, etc.)

4. While the salmon is baking, drain the lemon and raisin mixture. To the drained mixture add the juice of the lemon, olive oil, salt, pepper and walnuts. Adjust seasoning to taste. 

5. To serve, top the salmon with a generous spoonful of the relish and a sprinkle of parsley. Enjoy. 

For a twist on this recipe, try Pomegranate Walnut Relish.

How to Roast Veggies like a Pro

How to Roast Veggies like a Pro

Perfect Roasted Vegetables

Roasting is a wonderful technique for bringing out vegetables’ natural sweetness and deep flavor. Use some of the tips below to master veggies that are tender on the inside and crisp on the outside. Cook in bulk – big batches of veggies are a great base to make frittatas, quick lunches, simple salads and grain bowls throughout the week. 

Tip 1: Choose a pan. When choosing a pan for roasting veggies, go for a heavy duty uncoated aluminized steel or natural aluminum rimmed baking sheet. The rim prevents vegetables from sliding off the edge yet is low enough to allow heat to circulate around the vegetables. The standard size for a half sheet-pan is 13"x18". I recommend using the largest sheet pan your oven will accommodate.

 Tip 2: Cut veggies uniformly. Make sure that all the veggies are all cut to approximately the same size. This will ensure that they roast evenly and be finished at the same time. If you are roasting different kinds of vegetables on the same pan, make sure they have similar cooking times and oven temperatures. Check out this complete guide to roasting times for different vegetables. Many veggies roast well at 425-450 degrees.

Tip 3: Use about two tablespoons of oil per sheet. Lightly coat the veggies with oil to help keep the interior of the veggies moist. Too much oil can cause soggy veggies.  A good rule of thumb is about 2 tablespoons of oil per baking sheet.

Tip 4: Arrange the veggies in a single layer. Crowded veggies will steam rather than get crisp and caramelized. Spread the veggies evenly across the baking sheet. 

Tip 5: Season with salt and pepper prior to roasting. Adding salt before roasting is a key step and can really make a difference in the final flavor. It is hard to give an exact measurement since salting is a matter of personal preference and can vary from vegetable to vegetable. A general rule of thumb is to use around 1/2 to 3/4 teaspoon of salt per baking sheet and a few grinds of black pepper. Taste the vegetables when they have finished cooking and add more seasoning if needed.

Tip 6: Center your pans. If using only one sheet pan, the center of your oven is usually the best place to put it. When using multiple pans, always try to place them side by side if the oven allows. If you have to roast veggies on two different racks, make sure you put the top rack in the upper third of the oven and the lower rack in the bottom third of the oven. This will allow the heat and air to circulate better to help get the vegetables tender and caramelized. If the baking sheets are only an inch or two apart, the bottom vegetables will steam.

Tip 7: Rotate halfway through. Another tip when using multiple pans is to rotate the pans halfway through to ensure that all veggies are getting equal exposure to the heat and have an equal chance at getting crispy and caramelized. 

Tip 8: Consider convection. If you are using multiple pans, another option is to bake on convection, a setting where the heat is circulated by a fan. This setting can produce more even heat. This can be very helpful when you are roasting multiple vegetables at once. Beware, this setting is also more drying and cooks more quickly. A good rule of thumb is to reduce the oven temperature by 25°F when using a convection setting.

Tip 9: Add flavor. Fresh herbs, such as rosemary or thyme can be a wonderful addition to the pan for a little extra flavor. Don’t forget to taste the vegetables before serving. You can always finish them with a sprinkle of flaky sea salt and more freshly ground black pepper.

Tip 10: Store the veggies in the refrigerator. Roasted vegetables can be stored in the fridge for 3 to 4 days. Roasted veggies can be frozen however, they will lose their crispy texture. 

(Adapted from Kitchen Matters: More than 100 Recipes and Tips to Transform the Way You Cook and Eat--Wholesome, Nourishing, Unforgettable by Pamela Salzman)

Eating to Better Health

Can your fork really work for you? In my cooking classes, people often ask me what they should eat to help them feel better or improve their health. The answer is as complex as you are. It really is different for everyone. Indeed, your fork is one of the most powerful tools you have to improve your health. Every food you put on it is a piece of information that can alter your body chemistry for better or worse. Where do you start? Don't let food get in your way of feeling your best. Here are 10 tips below that you can implement today. If you have specific illnesses or health challenges, please contact me to set an appointment and we can work on a personalized plan together. 

1: Prepare food at home. Meals prepared at home have fewer calories, less fat and less sugar compared with convenience foods or those in restaurants. Invest in a grill pan and stock your pantry with olive oil and spices. Be patient with yourself - any lifestyle change requires creativity and perseverance. Use available resources like healthy cooking classes, library books and online meal planning tools to help learn this new skill. Don’t forget to start simple.

2: Eat more Plants. Pay the farmer now or the pharmacist later. Numerous studies link vegetable and fruit consumption to longevity. Some studies even show eating 5 servings of veggies daily can add as much as 3 years to your life. Eating more plants is associated with decreased inflammation and chronic disease. 

3: Eat the Rainbow. The different colors found in the plant kingdom represent different beneficial antioxidants and nutrients. Eat a rainbow of veggies and fruits to take advantage of all mother nature has to offer. Consider counting color rather than calories. Variety is the spice of life and may also prolong it.

4:  Eat the 4 S’s. Soups, Salads, Smoothies and Stir Fries are great ways to increase servings of veggies in your diet.

5: Beware the Liquid Calorie. Our brain and appetites do a poor job accounting for the calories we drink. It is best to drink water and other non-caloric, unsweetened beverages.

6: Eat Living Foods. Trillions of bacteria live in our gut. These bacteria help us absorb nutrients, ward off infection, produce vitamins, and help regulate our immune system. We need to tend this inner garden to keep it healthy. This means eating foods rich in fiber and consuming fermented foods like sauerkraut. Avoiding unnecessary antibiotics, pesticides and additives also help keep these bacteria healthy.

7:  Fiber is our Friend. Counting grams of fiber is a good measure for plant consumption. Fiber feeds our "good gut bacteria," it helps us feel full, it prevents constipation and can help lower our risk of cancer and inflammation. Make your goal 25 grams per day if you are a woman and 38 grams per day if you are a man.

8: Choose protein with fewer legs. Both a whole-food, plant-based diet and the Mediterranean diet show dramatic reduction in cardiovascular disease and cancer risk. These diets prioritize plant proteins from legumes, nuts and seeds. The Mediterranean diet includes moderate seafood consumption and minimizes or eliminates red meat.

9: Understand Fats. Fat is not to be feared. It is an integral part of our cell membrane and the building blocks of our hormones. Include “good fats" like those found in olive oil, avocado, nuts, seeds and fish. Minimize your consumption of saturated fats and trans-fats (hydrogenated oil). These are found in red meats, whole fat dairy and highly processed foods.

10: Genes are not your destiny. Changing your lifestyle and diet can change how your genes behave. Eating a diet rich in fruits and vegetables, exercising regularly and practicing stress reduction can turn off genes associated with inflammation and cancer. 

Improve Your Sleep, Improve Your Health

Sleep is vital to the maintenance and healing of your body each day; and the lack of sleep is linked to a variety of serious health problems, including heart attack, stroke, type-2 diabetes, hormone balance, obesity and even wrinkles. While the amount of necessary sleep differs from person to person, most people need between 7-9 hours each night.

At Relish Health we discuss many lifestyle solutions that can improve your night’s rest, including dietary and nutritional choices listed below. Your body is unique and will respond to different foods and activities depending on a variety of factors. See me to develop a customized plan for improving your sleep and your overall health.

Maintain a steady blood sugar level. Eating a balanced diet that is rich in fruits, vegetables, “good” fats and lean proteins and avoids added sugar is important for maintaining steady blood sugar levels. Erratic levels can lead to elevated stress hormones that disrupt the sleep process. When eating a bedtime snack be sure to pair carbohydrates with a source of fat or protein to help promote steady absorption of the nutrients. For example, pair almond butter with your banana to make a balanced snack.

Enjoy alcohol wisely. Although alcohol can cause drowsiness, it delays the brain from entering the REM sleep cycle, which is restorative to its function. Consuming alcohol within 3 hours of bedtime may cause you to wake up still feeling tired despite having spent an adequate amount of time in bed. Having a drink at dinner is unlikely to disturb your sleep, but consider switching to tea for a night cap. Herbal teas that are known to promote relaxation include chamomile, holy basil or lemon balm.

Minimize caffeine consumption. Caffeine is a powerful stimulant. It has a 6-hour half-life, which means you still have 50% of your morning caffeine in your body at lunch and still 25% at dinner time. Anything you drink after noon will still be near 50% strength at bedtime.

Consume foods that promote melatonin production. Melatonin is a hormone produced in the pineal gland of the brain. It helps regulate our sleep-wake cycle as well as helps orchestrate other hormonal functions. Certain foods have been associated with boosting the body’s ability to produce this important hormone and minimize the need for supplementation. Consider adding these foods to your evening meal: pineapple, cherries, bananas, oranges, oats, sweet corn, and rice.

Consume foods rich in vitamins and minerals. Key nutrients including magnesium, zinc, vitamin D and B vitamins support relaxations, healing and neurotransmitter manufacturing. Nutrients dense foods include dark leafy greens, nuts, seeds, fish, beans, whole grains, avocados, yogurt, bananas, dried fruit and dark chocolate.