Dec. 9, 2025, 6:02 a.m. CT
Sweater weather is here! It can be tough for us sun-seekers who long for warmer, brighter days. Stuck inside as we experience an abrupt commencement of winter (and it’s not even winter yet!), our moods can shift dramatically, with sadness and depressive-like symptoms as a result.
Welcome to December, which is Seasonal Affective Disorder (or SAD) Awareness Month. SAD is a type of depression linked to seasonal changes, typically starting in the fall or winter and improving in the spring. Growing up as a child in Seattle, Washington, winter blues were familiar. Of course, we did not call it SAD – and we didn’t hover indoors. Rather, we were encouraged, some might say pushed, to “get outside and play!”
It would be many years until I learned there were ways through healthful nutrition to support my moods, so I returned to graduate school in my 50s to learn about food, mood, and mindfulness.
I changed my own eating habits as a student at Bastyr University, learning about whole, mostly plant-based foods and choosing vegan eating as I completed a dual Masters’ program in nutrition and clinical health psychology. In 2013, I packed up my household and with my family moved to Scottsdale, Arizona, the land of sunshine and dry heat. Last year, we packed up again, moving to Iowa City for family. I now work as a private practice licensed mental health counselor and nutrition coach, applying my knowledge of science-based mental health interventions with effective dietary support.
As my activities and exposure to the elements have shifted, I have leaned on my whole food, plant-based vegan eating to support my moods through the seasons. December offers many opportunities to stay indoors, cook homemade meals, and focus on eating plant-based foods.
Seasonal depression is a real issue for many people, with symptoms such as low energy, sleep problems, and changes in mood and appetite. Recognizing these symptoms is the first step toward getting help, which may include light therapy, psychotherapy, or other treatments. I recommend to all my family members, friends, and clients changes that include vegan eating to help with shifting moods.
The holiday season is a time of celebration and fun, but also stress and strain. We rush around and in the hustle and bustle, we forget fundamentally what we eat affects our mental state. Food sensitivities, abundance of sugar, drinking too much alcohol and caffeine, or vitamin and mineral deficiencies may worsen the symptoms of holiday stress. Following a few dietary and behavioral guidelines, in combination with stress management approaches, may help to relieve symptoms.
Dietary guidelines that may help to relieve the holiday ‘blues’
- Follow a diet plan that prevents hypoglycemia (low blood sugar) by eliminating refined sugar, alcohol, caffeine, and tobacco; eat 4-6 small meals throughout the day; eat plenty of dietary fiber. Fiber is magic, helping us feel fuller longer and moving food more efficiently through our body. Think fruits, vegetables, whole grains – plant-based foods are fiber powerhouses!
- An elimination or rotation diet will help to decide if you have sensitivities to particular foods. Consult with an expert in this area for best results. I have worked with dozens of people over the past 20 years who are challenged with IBS and other diet and mood related difficulties.
Helpful foods
- Foods high in omega-3 fatty acids for growth and repair of nervous tissue: nuts, seeds, and vegetable oils (safflower, walnut, sunflower, flax seed), evening primrose oil (500 mg/three times per day).
- Foods rich in vitamin B6 – needed for normal brain function: Brewer’s yeast, Bok choy, spinach, banana, potato, whole grains.
- Foods rich in tryptophan – precursor to neurotransmitter serotonin: soy products like tofu and edamame, seeds such as pumpkin, sunflower, and sesame, and various nuts including walnuts and cashews. Also consider oats, legumes like kidney beans, certain grains (like quinoa and buckwheat), and some fruits and vegetables (such as bananas, pineapple, and potatoes). Combining these with carbohydrates (like brown or white rice, or vegetables) can help the tryptophan reach the brain.
- Liver cleansing foods – proper liver function helps to regulate blood sugar: garlic, onions, broccoli, cauliflower, cabbage, brussels sprouts, beets, carrots, artichokes, lemons, parsnips, dandelion greens, watercress, burdock root.
- Magnesium rich foods – important for nerve conduction: seeds, legumes, dark green leafy vegetables, tofu, tempeh and edamame, almonds, pecans, cashews, and wheat bran.
Things to avoid or limit
- Tobacco, alcohol, caffeine, artificial sweeteners
- Refined sugar and processed foods
- Be aware of your specific food sensitivities
Helpful activities
- Try to get outside every day. Daylight exposure is helpful for mood management. Even 15 minutes outdoors in the daylight can help. Bundle up and go outside!
- Practice gratitude. Journal every day and focus on things that you are grateful for. It is tough when we are suffering, but remember that we all must suffer, and suffering, like joyful times, will come and go. Help yourself by connecting with other suffering souls in the world at least for a moment in your own mind.
- Seek professional help. Kind, compassionate, professional counselors and psychologists are available and waiting for your call or email. Some great resources include Psychology Today, (search by zip code), or your insurance plan provider directory online.
Tofu salad with Cajun spice dressing
This meal is a perfect combination of mood-boosting foods. Full of low-fat protein and abundant with fiber-rich complex carbohydrates, this recipe is one of my favorites. Serves four.
- 6 tablespoons Cajun spice seasoning blend
- 1 pound firm-style tofu or tempeh*
- 1/2 cup vinaigrette dressing
- 4 cups organic salad greens including: dandelion greens, watercress, arugula, baby kale, romaine, spinach
- 1/2 cup organic shredded carrot
- 1/3 cup thinly sliced fennel
- 1/4 cup thinly sliced red onion
- 1-2 tablespoons olive oil
Instructions
- Drain tofu, cut into 1/2-inch thick slices, press briefly with paper towel to absorb excess water. If using tempeh, simply slice tempeh into 1/2-inch slices.
- Measure 5 tablespoons of spice mixture into shallow bowl. Dip tofu/tempeh in spice mixture to evenly coat; transfer to a dry plate. Cover and chill 30 minutes.
- Combine remaining spice mixture with vinaigrette dressing. Blend well; let stand 15 minutes before serving.
- Preheat skillet. Lightly coat with vegetable oil. Pan fry tofu/tempeh for 4-5 minutes on each side or until lightly browned.
- Arrange salad greens on serving plates.
- Arrange tofu/tempeh evenly over greens.
- Garnish each salad with carrot, fennel, and red onion.
- Top each with 2 tablespoons dressing.
Lisa Richardson Schmidt is a licensed mental health counselor (Iowa and Arizona) and a certified nutritionist dietitian. She resides in Iowa City with her husband and certified service dog, Baby. From her Iowa City office, and virtually, she works with individuals locally, throughout Iowa, and in Arizona, providing compassionate, caring, and helpful mental health, stress management and dietary interventions that get results. Lisa is available by appointment. Contact her at 319-853-8645 or www.mindfulbenefits.com for more information or to request a consultation.
