How to Beat the Winter Blues…

May 15, 2015 BY: LISA

Staying Health over Winter

Here is a great article from the Dietitians Association of Australia with some great tips on how to stay healthy this winter.

Maximilian / Pixabay

Winter is a time for many of us to go into hibernation, but that doesn’t have to mean gaining a few extra kilo’s and catching cold after cold needs to become an accepted fate. Warm comfort food’s can be appealing on those chilly nights, but with just a few simple changes we can turn those heavy, fatty meals into nourishing winter staples packed with immunity boosters. Now doesn’t that sound appealing? Here are my 6 top tips for eating well and staying healthy this coming winter:

Boost your intake of zinc.

Zinc is important for the development of white blood cells, the cells that recognise and destroy invading bacteria, viruses, and assorted other bad guys. Meaning it is a mineral essential for supporting optimum immune function and fighting off the common cold. Zinc is found in lean red meat, fish and poultry as well as wholegrain cereals, legumes, dairy foods and nuts.

condesign / Pixabay

Pack your winter stews, soups and casseroles full of antioxidant rich vegetables.

We all love a hearty winter meal, but vegetables are the perfect addition to your slow cooker and you’ll be surprised just how many you can pack in! Choose a variety of vegetables in a range of colours for the best mix of antioxidants. Choosing vegetables in season is also recommended for reaping the best vitamin and mineral content. Vegetables in season over the winter months include:beetroot, broccoli, brussels sprout, cabbage, carrot, cauliflower, celery, fennel,
leek, onion, parsnip, potato, pumpkin, silverbeet, spinach, swede, sweet potato and turnip.

Don’t forget to add the garlic!

Some studies have shown the antioxidant allicin, found in garlic, has anti-viral properties and can help reduce our risk of catching colds. It is also a delicious addition to those warm winter meals.

Keep up your fruit intake.

Fruits are little powerhouses of immune boosting antioxidants, vitamins and minerals. Fruits in season over winter include: apple,grapefruit, kiwifruit, lemon, mandarin, naval orange and rhubarb. Enjoy fresh fruit as a snack or why not stew your fruit for a warm addition to porridge or for dessert. I’ll be stewing my apples and rhubarb all throughout this coming winter.

jill111 / Pixabay

Boost your intake of probiotics

Probiotics are healthy bacteria that keep your gut and intestinal tract free of disease causing germs. A huge portion of your immune system is located in your digestive system so keeping your gut health in good working order can be essential to staying well. Yoghurt is an excellent source of probiotics, look for one boasting high amounts of live cultures.

Water, water, water!

It can be harder to remember to drink enough water when it’s cool outside but that doesn’t mean keeping up our fluid intake is any less important! Water is crucial for all cell function and helps us flush out all the nasties our bodies accumulate across the day

Most importantly set your mindset to healthy instead of stodgy this winter!
Enjoy!
Lisa APD

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