Beat the winter blues!

winter blues

Did you change all your clocks yet or there’s still one that’s one hour ahead? Man, gaining this one hour of sleep doesn’t help with the one hour jetlag, and short days ahead.

How to prepare yourself for this winter times ahead? Here are a few ideas…
1. Keep active: plan activities especially after 5pm, when it gets super dark outside.
I always try to add more stops on my way back home, or make evening plans. Stop for groceries after work, schedule drinks/dinner with a friend, or try a new workout class. Because it gets dark at like 4:30pm, it feels like the day is over. It is NOT. Fool your brain and schedule evening rehearsals or plans that start at 5pm or 6pm.
2. Get outside: don’t be a caveman. Walk/run outside if not too cold. Maybe check out a new park or walk the long way home. It’s a good opportunity to get to know your city/town better, and try new restaurants and bars.
3. Keep warm: coffee and tea are great and tasty. Choose the herbal tea options in the late afternoon or evening. There are so many fun cozy drinks! Try Matcha, new teas, hot chocolate, or make your own hot cider!
4. Eat healthily: boost your mood with a colorful plate, loaded with fruit and veggies. We get most of our immune system powers from FOOD. There’s plenty of vitamin C in our foods (broccoli, cauliflower, kale, kiwi, orange juice, sweet potato, strawberries, tomatoes) so forget the supplements, and just eat better. Recipes are coming up!!
5. See the light: turn on ALL the lights and candles. You can also use scented candles or use Christmas lights for some mood lighting.
6. Get some vitamin D! If you live in north America, and most European countries, you ARE vitamin D deficient during the winter months. Differently than vitamin C, we cannot get enough vitamin D from our food so you should take supplements!
7. Take up a new hobby: it will keep you busy and distract you from the darkness. Knitting is super awesome because you can knit a scarf. Or mittens. You can also find a buddy and do this new hobby together. Personally, I like baking during the cold months because it keeps the house warm, smells amazing, and there are yummy things to eat.

How to survive winter V: Snacks

During winter we really like to snack. Our body wants more energy to stay warm and awake, and our brain translates it to “Let’s eat more sweets!”. Sweets, mostly made of simple carbs and sugar, are a perfect supply of quick energy.

It’s no coincidence that this snacking season is between Valentine’s Day and Easter. It’s all part of a scheme to ruin your New Year’s resolution… or just call it WINTER.

I want to share three snack ball recipes that help me survive this craving without eating crap. My energy level always crashes around 3:30 pm, but two of these SAVE MY DAY. They have different textures and flavors but are all gluten free and vegan.

Enjoy :-)

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Vegan GF cocoa protein balls (crunchy)

About 20 balls

1 cup almond flour
4 tablespoons organic raw/vegan protein powder
1/2 cup organic nut butter (almond butter is my favorite)
1/4 cup organic chia seeds
1/4 cup cocoa powder (like Ghirardelli’s 100% cocoa)
2-3 tablespoons pure maple syrup
1 tablespoon organic coconut oil

Mix all the ingredients well (I do it by hand). It might not look/feel sticky, but it works! Just keep squeezing it together. Once it’s all mixed shape it into balls and refrigerate.

How to survive winter, part IV: Jealousy

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February in three words: Auditions. Snow. Results. Oh, and jealousy.

Whether you are auditioning for a music school, a summer program, or a professional opportunity (or all three!), many of these auditions take place in February, and the tension is ON. Even if you are not taking any auditions, February is a hard month to survive. It might feel like everyone is doing better than us (unless you ARE one of those lucky few, wink wink).

This is hard enough to go through thanks to social media. In addition to seeing who got in to where, we also see who got engaged and who’s eating the best food while tanning at a beautiful beach. It’s just a question of when the wave of jealousy will hit us.

Here are some tips that might help you to kick the jealousy away:

  1. Focus on yourself. What’s exciting about your future? Instead of looking back, or lingering on the “what ifs”, think about how you can move forward in a positive way. Use this opportunity to create a better version of yourself: read more, visit cultural venues, eat healthy, work out more…and find new ways to empower yourself.

  2. It’s OK to feel jealousy. Normalize it, acknowledge it and give it its space. Instead of pushing it away and getting upset about being jealous, embrace it.

  3. Vent to a friend. Yep, it’s allowed and almost encouraged to have a huge venting session. Find a friend you trust (who might have also been rejected from a similar situation), open a bottle of wine, and let the venting session begin.

  4. Distract yourself. Don’t let the jealously take over and try to occupy your mind with other things. One example is to have a list of friends and family who you should call more often. Start talking to others and shift the focus AWAY from yourself.

  5. Meditate. Either actually try meditating, OR “meditate” on the situation in a broader sense. Use this feeling of jealousy as a learning experience. Learn more about yourself and your future goals.

  6. Disappear from social media. While it won’t make other’s successes (or what you may think is a success) go away, they won’t be in your FACE.

  7. Bring more good to the world. Do something nice to someone else. Buy someone coffee. Give a compliment. Jealousy is a pretty negative emotion so occupy your mind with something positive instead that will benefit others.

How to survive winter, part II: Exercise

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We need to exercise more. We know that. We hear it all the time and we do our best to fit more exercise into our routine, BUT winter makes things harder. Why? Suddenly, there are more things to fight than just lack of motivation. We can't just run outside or take a casual walk around the park. Even if it's not ridiculously cold out, it's definitely not enjoyable in this weather and we would rather sit on the couch and watch Netflix. So now what? 

When I moved to Boston I was overwhelmed by winter. I never experienced such a thing. I was used to being able to run outside even in the winter, and when I got here I couldn't do it anymore (though I definitely tried...). I was also in grad school at the time and couldn't afford a gym membership. I came up with creative solutions that I still use now even though I have a gym membership.

Here are a few you you can try at home. BUT, make sure you still wear your sneakers to support your feet even though you are not going out, otherwise it could lead to injuries. For extra motivation I recommend wearing a full gym-look so you don't give up in the middle.

1. Invest in a jump rope. It's a one-time expense and it's not even that pricey. Mine is already 9 years old. In my old apartment building I jumped in my laundry room, living room, bedroom, anywhere that I could make a little bit of noise... It's fun and it's a great cardio workout. Also, it's easy to travel with!

2. YouTube work videos. They're free, and there are some great ones out there. My favorites include Yoga with Adriene, all sorts of cardio combinations, and even Zumba.

3. Resistance bands. Another one-time investment that is worth it. They allow you to work on strength and flexibility, and you can find them even in Target or Flying Tiger for really cheap.

4. Live in a building? Run up and down the stairs! This idea came to me after I saw my neighbors running up and down the stairs during a snow storm.

5. Canned foods. Who needs to invest in weights when you can use cans? Think of all the different sizes and what sorts of exercises you could do with them to tone your arms. 

6. Tennis balls. It's a great fixer for back pain and knots. Just lie on them and lean gently where the knot is. You can also use them for stretching your foot. 

Most important thing? Stay active in whatever way you find most convenient and enjoyable for you. 

How to survive winter, Part I: Social life 

Baking club

Winter is here and it's here to stay. We get it. It's cold, windy and dark. We can finally practice all day (sigh), but should we? Should we be stuck with ourselves in one room for most hours of the day just because it's too cold and depressing out?

I think we should not. 

While winter can be productive in some ways, the burn out and depression is on the rise. Here are a few things I like to do during these crazy cold months:

1. Museums. There are so many great museums that we never find the time to go. We are musicians and we should go and support other arts institutions. Also, it's so relaxing and beautiful there, and a great place for inspiration (painters struggle as much as musicians... if not more!).

2. Concerts. I live in Boston and every student gets free tickets to the Boston Symphony Orchestra. Did I go to concerts as a student? No. Do I regret it? Yes. Do I go now? Yes! (and I pay money for it...) So I think you should go to see concerts, especially if they are free/cheap. And if you already go, go more. 

3. Tea service. A bit pricey but it's a great hang for anyone who doesn't want to drink alcohol (or had too many the night before)(singers friendly!!). If you don't know what tea service is, google it now... (YOU'RE WELCOME!!)

4. Opera night. Who has time to watch an opera?! No one. But during the winter, you don't have anywhere else to go. Rent an opera you don't already know and dig in. If you really want to go "all out" you can create drin`ks and food that go along with the theme of the opera (yea, I know it's a bit much). 

5. Bowling/pool/board games. There are so many cool activities that we forgot exist. Set the inner child free and play some games.

6. Cooking/baking club. Find a recipe that you find challenging and conquer it. Extra points for recipes that use the oven and make the house smell amazing. Fondue also counts!

Fight seasonal carbs/sugar cravings

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A friend approached me last week with a request. She noticed she’s craving more carbs and sweets during this time of year. She asked why does this happen now, and most importantly, what can we do to fight it?!

First of all, noticing it is already huge.  

When we get closer to winter, we might feel that even if we eat regular and healthy meals, we crave sweets and foods that are loaded with carbs. In a way, it makes sense! The days are colder, and shorter and our body wants more energy (quick carbs) to maintain a good mood. Carbs supply quick energy and also promote the increased production of serotonin, a hormone that is related to good mood and is also boosted when taking anti-depressants.

Ok, so it makes sense. We crave more carbs and sweets.... what can we do about it?

First of all, there are certain carbs you should try to avoid altogether: "simple carbs" such as white flour, doughnuts, pasta, and white rice.
Why? While we think they help us boost our energy levels, this is only temporary because they also make our energy come and go in waves. These simple carbs tend to raise our blood sugar levels quickly, which usually results in a quick drop of energy that might cause fatigue, headaches, and irritability (aka a "sugar crash").

So... what should we eat?

1. Switch to whole wheat carbs whenever possible

I find it amazing that you can substitute whole wheat flour instead of white flour in any recipe; from pancakes and muffins to bread and pasta. This switch helps us eat more fiber and stay full for longer.

2. Eat more protein!
Similarly to whole wheat options, food rich in protein also helps us stay full and stabilizes our sugar levels. Notice you are eating enough protein with your meals (eggs, beans, cheese, lean meats), and not just a plate of pasta. You can add beans to you salad, snack on veggies and hummus, and always have a yogurt handy for hungry moments.

3. Accommodate your craving strategically

Notice when you crave certain things. Embrace it and plan accordingly. If you notice you crave more sweets at night, eat more healthy during breakfast and lunch. Also try to have healthy snacks mid-day so you are not super hungry during the evening.

4. Follow your cravings down to the basics

Craving peanut butter? Maybe you are low on magnesium.

Craving chocolate? Maybe you need a boost to your mood as chocolate boosts serotonin and dopamine. 

Craving cheese? Maybe you don't eat enough protein or calcium.

Usually our cravings mean something about what our body NEEDS. Try to listen to it, and not just supply it with the immediate and easy solution. See how you can bring relief in the long run.

5. Eat "slow foods"

Make soups and drink tea and coffee. Find recipes for food that takes longer to eat, and is also hot and comforting during colder seasons.

6. Cook whole grain and veggie dishes

You can use warm whole grain dishes to bring satisfaction and comfort to your stomach and soul. Look for recipes that include potatoes, sweet potatoes, squash, carrots, and grains such as farro, quinoa, barely, and wild rice.

7. Most importantly: make it fun!
Use colorful foods such as purple sweet potatoes and cauliflower, heirloom tomatoes, beets, carrots. All these foods bring nice colors to your plate! Make cooking, and eating fun. Try new recipes that follow your cravings, but also are healthier choices!