Winter Nutrition: Eating to Thrive in the Cold Months

Tara Aquila — Thu, 16 Jan 2025 14:45:18 +0000

Winter Nutrition: Eating to Thrive in the Cold Months Tara Aquila Thu, 01/16/2025 - 09:45

As the temperature drops and days grow shorter, our bodies naturally crave warmth and comfort. Winter is the perfect time to embrace nutrition that not only keeps us cozy but also boosts our immunity and energy levels. Boosting your immune system all year long is incredibly important but we all know these next few months are what we all brace for. Everyone knows by now staying hydrated, getting enough rest, exercising, and eating a well-balanced diet all contribute to your wellness and in some part can help you battle the dreaded flu season. Here are some further tips to help you thrive during the colder months.:

1. Seasonal Produce

Root vegetables like carrots and sweet potatoes are loaded with fiber and vitamins. These vegetables are rather accessible and if possible consider adding 1 of these to your weekly dinner sides!

Citrus fruits such as oranges and grapefruits provide a refreshing dose of vitamin C to support your immune system.

Leafy greens like kale and spinach thrive in cooler weather and are packed with antioxidants. Consider adding a handful of spinach to your morning omelet or your afternoon at-home shake! Tip: squeeze a little bit of fresh lemon juice into the smoothie to take away the bitterness of the spinach!

2. Opt for WarmFoods

Soup Season! You either love it or hate it! Incorporate soups or stews into your weekly meal planning. These can be store-bought cans or homemade! Either way, soups often pack a ton of nourishing elements to keep you full, war,m and nutritionally supported.

Tip: Consider having a soup recipe swap with co-workers or friends!

3. Stay Hydrated

It’s easy to forget about hydration when it’s cold outside, but your body still needs water to function properly.

Tip: This time of year stores often have a variety of teas on the shelves maybe use the next month or two to explore teas. A nice warm cup of tea can help keep you hydrated and cozy!

5. Boost Your Immunity

Foods rich in zinc (like pumpkin seeds, chickpeas, and seafood) and probiotics (like yogurt) can strengthen your immune system. Pair these with plenty of vitamin-rich foods to help ward off colds and flu.

Tip: Ask your doctor to recommend a multivitamin to take daily!

Embracing winter nutrition doesn’t mean sacrificing flavor or comfort. By focusing on wholesome, seasonal ingredients and mindful eating, you can fuel your body to thrive through the cold months ahead. So, grab a cozy blanket, enjoy a nourishing meal, and let winter be your season to shine!

Blog tags

healthy eating

Tara Aquila

Public Relations and Marketing Coordinator

Mental Health Wellness - Tips & Activities to Stay Grounded. Part IV

Mary Beth Woodward — Mon, 21 Jun 2021 15:13:45 +0000

Mental Health Wellness - Tips & Activities to Stay Grounded. Part IV Mary Beth Woodward Mon, 06/21/2021 - 11:13

"You are what you eat." You might have heard this phrase at some time in your life. It comes from a French phrase from 1826, "Dis-moi ce que tu manges, je te dirai ce que tu es." [Tell me what you eat, and I will tell you what you are]. Slightly different, but you get the point. "You are what you eat" originated with an idea in Europe in 1800 that "the food one eats a bearing on one's state of mind and health." Well, people in 1800 were correct. There is more and more evidence that food can have an impact on your mental health.

According to Dr. Jacka, the Director of the Food and Mood Center at Deakin University, "Eating a salad is not going to cure depression but here's a lot you can do to live your mood and improve your mental health, and it can be as simple as increasing your intake of plants and healthy foods." (New York Times May 18, 2021)

What are some of these foods? The less processed foods you can eat, such as hot dogs, potato chips, and stuff like that, and the more natural foods, such as green, nuts, beans, and even a little dark chocolate, can improve your mood. There are also recommendations for good "gut" foods (ones that will enhance your gut bacteria), such as yogurt, fermented foods, and seafood. (New York Time 18 2021)

It also seems that people who switch to a healthier diet save money. One study found that the average person spent $138 on food a week, but after switching to more healthy diet, the average went down to $112.

There is a lot of reading to be done on the topic, but to get started check out the following articles:

https://www.health.harvard.edu/mind-and-mood/food-and-mood-is-there-a-connection

https://www.nutritionist-resource.org.uk/articles/nutrition-and-mental-health.html

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Richard Lange, Ph.D., LPC, LCSW