Perhaps 37 degrees Fahrenheit doesn’t sound too terrible to many, but here in Southern California that temperature is frigid and feels as if it gets right into your bones! How quickly I became acclimated and spoiled when I made the move to SoCal from the east coast over 10 years ago. I think the scarf around my neck led me to ponder thoughts on nutrition and exercise in the winter months and drew me to read articles on staying healthy during the winter season.
Between the holiday celebrations and the drop in temperature, do you find it challenging to maintain your weight or stick to a weight loss plan? I don’t advise trying to lose weight during the holidays, but try to at least maintain your current weight. As you enter the new year ready to step up your current healthy lifestyle and clean eating plan or add in more healthy behaviors to help with weight loss and improve your health, read the tips below and pick a few to commit to!
1. Fill your plate with dark leafy greens, such as mustard greens, kale and swiss chard. They are at their peak during colder months and are full of nutrients and fiber, helping to keep you satiated and providing stable energy levels. When making your plates for meals, start with the veggies, then add a lean protein and then a complex carbohydrate and a healthy fat.
2. Continue to start your day with a healthy breakfast that includes protein. Breakfast, especially one that includes a protein source like eggs, induces satiety and can significantly reduce short-term food intake.
3. Create an alternative comfort food. The feel-good brain chemical, serotonin, declines during the winter months with the shorter days of sunshine. This decline has the body craving for more high-carb foods to boost serotonin. Instead of reaching for traditional high-fat treats, opt for a variety of whole grains, seasonal grains and protein-rich legumes to keep you warm and satisfied. The whole grains and high-quality carbs such as sweet potatoes, yams, pumpkins, and squash help boost serotonin levels. Need recipes? check out www.cleaneatingmag.com or www.todaysdietitian.com
4. Try New Soup Recipes Avoid skipping meals and try to eat on a regular schedule. Try a homemade vegetable or broth-based soup as a snack or before eating your main meal. Eating slower aided by a hot soup may help to slow you down, keep you hydrated and decrease overall calorie intake at the meal.
5. Eat for immunity A healthy immune system can help ward off germs that cause colds and the flu, and can even minimize the duration of one. Staying healthy will help keep your energy levels elevated, especially during a time of the year when they are challenged with cold weather and lack of sunshine. Increase your intake of fruits and vegetables rich in powerful nutrients and antioxidants like vitamin C and beta-carotene, such as citrus fruit, cabbage, broccoli, pumpkin, sweet potato, and spinach. Try to embrace winter fruits and vegetables like pomegranates, cranberries, citrus fruits and root vegetables. When fresh is hard to come by, utilize frozen vegetables and fruits – they are still healthy and nutritious!
Leave a Reply