Page 24 THE VILLADOM TIMES I • December 11, 2013 Counter fatigue with a few dietary changes Winter weather produces more than just colder tem- peratures and snow-covered landscapes. The longer hours of darkness synonymous with winter can promote feelings of lethargy and fatigue. People who leave the house in the early morning darkness, only to return home when the sun has set, often find themselves feeling tired. However, eating foods that provide energy can help counter such fatigue. Energy levels are often affected by diet. The key is to select menu items that will provide a gradual stream of energy throughout the day, eliminating those highs and lows that can lead to dips in energy. Here are some smart food choices to fight fatigue. Oatmeal: This fiber-rich food provides a quick boost of energy from carbohydrates, but will not result in the sugar crash that is common with many breakfast cereals. The fiber in oatmeal will feed the beneficial bacteria in the digestive tract, helping to keep the digestion system healthy. This means the body can easily absorb the nutri- ents in oatmeal and avoid constipation. Pumpkin seeds: Researchers at the United States Agri- cultural Research Service found that people with mag- nesium deficiencies required more oxygen uptake during physical activity, which then brought on fatigue. Snacking on magnesium-rich foods, such as pumpkin seeds, pro- vides the body with the recommended daily allowance of magnesium. Aim for 310 mg of magnesium for women and 400 mg for men. Lean proteins: When enjoying proteins, opt for leaner meats and seafood that can be quickly digested. Red meats marbled in fat require more energy to digest. Yogurt: The soft texture of yogurt makes it easily digestible by the body, providing a quick source of energy. Unlike other foods, yogurt has a good ratio of protein to carbohydrates, making it a long-lasting energy source. Yogurt also contains a bevy of healthy probiotics that pro- mote healthy bacteria in the digestive tract while eliminat- ing harmful bacteria. Recent research from the University of Toronto suggests that probiotics can help ease symptoms of chronic fatigue syndrome, among other conditions. This makes yogurt a good meal or snack to enjoy any time of the day. Whole grains: When choosing carbohydrates, opt for complex carbohydrates, which can be found in whole grains, instead of refined carbohydrates. The body digests and releases complex carbohydrates slowly, moderating blood sugar levels and keeping one’s mood stable. This helps the body maintain adequate energy levels. Spinach: Fatigue may be a byproduct of an iron defi- ciency, which is a common cause of anemia. Red blood cells use iron to carry oxygen to cells. Without adequate iron, the red blood cells cannot do their job well and mental and physical fatigue may ensue. Spinach is an excellent source of iron, magnesium, and vitamin C. Walnuts: Walnuts and other foods rich in omega-3 fatty acids can alleviate symptoms of fatigue. A study published in the American Journal of Clinical Nutrition suggests that alphalinolenic acid found in walnuts can boost energy and relive depression symptoms. Dark chocolate: Every once in a while, you may crave something a little sweet for a pick-me-up. Rather than selecting just any candy bar or snack, opt for something smart. Dark chocolate is rich in antioxidants and polyphe- nols. The chocolate helps boost the brain chemical sero- tonin, which can alleviate feelings of fatigue. It’s not necessary to give in to the winter doldrums. Selecting an array of healthy foods that provide maximum energy and mood-boosting properties can help banish fatigue.