Winter Weather Health Tips
- January 30, 2012
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- Nutrition Blog
By: Amalia Krantz, Registered Dietitian
It’s February! The New Year is fully on its way and a whole month has gone by since we’ve all made those resolutions to eat healthier, lose some weight, and start exercising more. Now is a good time to check in on those goals and evaluate your progress. In the winter we tend to seek food that make us feel warm and comforted, but many of these can be high in calories and fat. This can also be a challenging time to keep up your good intentions to exercise, when it’s chilly outside and so much more tempting to stay cozy on your couch. Keep in mind eating well and exercising also helps to boost immunity and prevent illness during the winter months. With some planning and creativity, you can keep on top of your goals for keeping the weight off and staying healthy.
1. Work out at home – If it’s too cold outside for you to even think about going out to the gym, why not try a new exercise DVD, or pick up some weights. Put on some music and dance or do some good old fashioned jumping jacks. You can even download exercise videos online. Since you don’t have to even leave your living room, there’s no excuse for not working out.
2. Walk indoors – On a treadmill, of course, but if you don’t have one you can put on your sneakers and head to your local mall. Aim to walk 30 minutes to 1 hour, and to keep your heart rate up be sure to save any shopping errands for afterwards. Check with your mall to see if they open early for walkers or if they have any walking clubs.
3. Try a new indoor (or outdoor) sport – Volleyball and tennis are fun ways to stay active, and are not for the warmer months only. Indoor team sports will also help keep you motivated because you have people depending on you to keep the game going. And, since winter only comes once a year, take advantage of the activities of the season and go ice skating, snowboarding, or skiing.
4. Go shopping – for winter workout clothing! Invest in gear that is appropriate for exercising outdoors. If you are comfortably dressed for the weather, you will be more likely to get outside.
5. Supplement with Vitamin D – Shorter days and keeping indoors means less exposure to sunlight, which can lead to lower levels of Vitamin D production in your body.
6. Enjoy the winter harvest – While in summer we naturally think of fresh fruits and veggies, winter has its own gems when it comes to produce. Vitamin-rich fresh foods in season include beets, broccoli, brussels sprouts, citrus fruits, kale, kiwis, persimmons, sweet potatoes, winter squash, and turnips.
7. Sip a cup of cocoa – using skim milk and sweetened with half the sugar or a little agave. A hot cup of green tea also makes a soothing substitute when you start getting those candy bar cravings.
8. Eat whole grains and healthy carbs – These boost serotonin, the “feel-good” brain chemical that helps us beat the winter blues. Try whole grain breads, brown rice, and pasta, as well as sweet potatoes and pumpkin.
9. Warm up with soup – Broth-based soups chock full of beans and veggies are filling and satisfying on a cold winter’s day. A homemade soup using dried beans or lentils is easy to make. Avoid creamy soups which are high in fat and calories or canned soups which are high in sodium.
Tuscan Chicken, Bean and Spinach Soup
YIELD: 6 Servings COURSE: Soups/Stews Ingredients 1 tablespoon olive oil 1 tablespoon unsalted butter 2 garlic cloves, minced 1 cup cup chopped carrot (about 3 medium) 1 medium onion, chopped 1 1/2 cups sliced mushrooms (about 6 ounces) 2 cups chopped peeled butternut squash (about 1 3/4 pounds) 2 (15-ounce) cans cannellini beans, rinsed and drained 4 cups fat-free, less-sodium chicken broth 2 cups organic vegetable broth (such as Emeril's brand) 1 tablespoon Italian seasoning 3 cups cups shredded, cooked chicken breast 2 slices Applewood-smoked bacon, cooked and crumbled 10 ounces fresh spinach 1/2 teaspoon freshly ground black pepper 1/2 cup (2 ounces) grated fresh Parmigiano-Reggiano cheese Preparation 1. Heat oil in a Dutch oven over medium-high heat; add butter, stirring until melted. Add onion and next 4 ingredients (through garlic); cook 3 minutes, stirring frequently. Mash 1/4 cup beans with a fork. Add beans, broths, and Italian seasoning to pan; bring to a boil. Reduce heat and simmer 10 minutes or until vegetables are tender, stirring occasionally. Add chicken; cook 2 minutes or until thoroughly heated. Add black pepper and spinach, stirring occasionally until spinach wilts (about 3 minutes). Ladle about 2 cups soup into each of 6 bowls; top each serving with 5 teaspoons cheese and 11/2 teaspoons bacon.
Nutritional Information
Amount per serving Calories: 401
Saturated fat: 4.1g
Monounsaturated fat: 3.7g
Polyunsaturated fat: 1.2g
Fat: 10.7g Protein: 31.2g
Carbohydrate: 41.7g
Fiber: 9.6g
Cholesterol: 69mg Iron: 6mg
Sodium: 743mg
Calcium: 284mg (Nutrition Guidelines for Healthy Living Cooking Light MARCH 2009)