Winter is well and truly here, and these colder months can provide a challenge with maintaining a healthy lifestyle. Staying well-nourished is important to keep our hard-working immune system firing strong, to reduce the risk of getting sick.
Here's a list of a few nutritious foods we recommend to boost your immunity, and some lifestyle tips, to ward of the winter ill's and keep you healthy:
Garlic - the humble garlic has long been hailed for it's properties. Garlic contains a variety of antioxidants, has mild antibacterial properties, reduces cholesterol, improves blood circulation and research suggests, prevention of some cancers.
Yoghurt - including yoghurt in your diet everyday, provides a good dose of probiotics, important for gut health, and helps boost your immunity. Try adding some berries on top, for a top-notch snack.
Tomatoes, red capsicum, chili and berries- the purple and red colours or pigments (anthocyanins and lycopene) of these foods function as antioxidants, which fight against oxygen's damaging effect on body cells. They are also high in vitamins C and A, which might not cure the common cold, but do repair and regenerate tissues, thus improving immune function.
Chicken soup - liquid nourishment and food for the soul - it's the perfect comfort food to boost your immunity! Don't underestimate this dish, it's packed full of veggies, and is very low in kJ. Check out our recipe below for a delicious chicken soup - Greek style (with added benefits of lemon).
Spices - adds flavour to any dish, with many spices have antioxidants and antibacterial properties. Check out our spicy chicken, chickpea and cauliflower curry, which is guaranteed to warm you up on a chilly winters night.
Healthy winter tips:
Eat a wide variety of fruits and vegetables - eat a rainbow to ensure that you get a wide variety of vitamins and minerals, that are important for everyday functions of the body, such as energy conversions and repairing of cellular damage.
Keep hydrated - 2 litres is still the recommended amount in summer as in winter, to keep our bodies functioning. Remember, warm drinks, such as tea count as well!
Watch your portion sizes - To prevent overeating in winter, try eating off smaller plates, and ensure meals have lots of fibre rich foods such as veggies and wholegrains. These foods will make you feel full and less likely to overeat and reach for that second helping. It takes 20 mins for the stomach to communicate to the brain that it is full, so eat your meals slowly, and take your time to enjoy your food.
Get your vitamin D - Going outside for some sun is not always easy in winter (unless you live here in sunny QLD), so you might want to eat foods that contain vitamin D. Foods such as oily fish and some fortified food products (cereals and some milks) contain vitamin D.
Move your body - it might be harder to motivate yourself to go out in the cold these days, but it is still important that you get some exercise in. Perhaps do a little workout indoors, go to an exercise class, or go for a walk in your lunch break.
If you need nutritional help and guidance, make an appointment to see our friendly dietitians. Desi, Lisa and Stephanie would love to help you, reach your health and nutritional goals. Call us today on (07) 3891 6199 or send us an email on firstname.lastname@example.org.
Image is from: http://foodiefitness.org/winter-food-formula-for-a-fit-summer-physique/
DID YOU KNOW?
Our fantastic cookbook "Mediterranean Eating - Cook, Eat, Live" is now available as an ebook!
For only $19.95, you get:
A meal plan
Easy to understand nutritional advice
Simple tips of how to implement Mediterranean eating into your life
Over 60 tasty recipes that are healthy and easy to prepare.
Recipe from "Mediterranean Eating": Chicken Soup "Kotosoupa Avgolemono"
500g chicken breast
8 cups boiling water
1 onion, finely chopped
1 carrot, finely chopped
1 celery stalk, finely chopped
1/2 cup uncooked long grain rice (low GI)
Egg and lemon sauce:
1 lemon, juiced
1 cup warm chicken stock, salt reduced
Place chicken in a large saucepan. Add boiling water and simmer gently over a low heat for 1 hour, or until chicken is tender.
Remove the chicken from the stock.
Add carrot, onion and celery. Bring to the boil and add rice. Cover and cook for approximately 15 minutes. Remove from heat.
Whilst soup is cooling, prepare the egg and lemon sauce. Whist egg white until soft peaks form. Add egg yolk and continue to whisk. Add lemon, and whisk again. Gradually add 1 cup of warm stock to mixture. Whisk until smooth.
Gradually add the egg and lemon sauce to the soup, while constantly stirring.
Shred chicken and stir through soup before serving.
This tasty recipe is from "Mediterranean Eating - Cook, Eat, Live" by "Two Greek Girls Cooking", Desi Carlos and Lisa Peterson. This cookbook is available for sale for only $39.95. To order your copy online with delivery, or make a call to 3118 5643 to pay and organize a pick up location.
For all orders, email our team at email@example.com with the following details – Name, Contact Number, Number of Books, Pick Up or Delivery.
Winter Warming Recipe:
Chicken, chickpea and cauliflower curry
1 tablespoon olive oil
1 clove garlic, crushed
1 red onion, sliced
650g chicken thigh fillets, trimmed and chopped
800g pumpkin, cut into cubes
½ small cauliflower
100g green beans, trimmed, sliced
400g can no-added-salt chickpeas, drained and rinsed
2 tablespoons Thai red curry paste
2 teaspoons fish sauce (optional)
1 teaspoon brown sugar
1 ½ cup low-salt vegetable stock
400g can lite coconut milk
70g cashews or peanuts, toasted
¼ cup fresh coriander, chopped
1 red chilli, chopped (optional)
Pour the olive oil into a frying pan, and fry the garlic and onion until soft.
Add the chicken and curry paste, stir well, and cook for 4-5 minutes, until lightly browned.
Add the coconut milk, stock, sugar and fish sauce. Bring to a simmer then, add the pumpkin and cauliflower. Simmer for about 30 minutes, or until the vegies are tender.
Add the beans and chickpeas and cook for an additional 5 minutes.
Serve the curry with rice, and sprinkle nuts, fresh coriander and chilli over the top.
Tips: try cauliflower rice instead of normal rice, for a lower kJ meal.
This recipe is adapted from Healthy Food Guide NZ and can be found here: https://www.healthyfood.co.nz/recipes/2007/august/pumpkin-chickpea-and-cauliflower-curry. Picture is from taste.com.au and can be found here: http://www.taste.com.au/recipes/cauliflower-chickpea-coconut-curry/6c90bf7a-d4b3-4bf2-85a2-be93a851e2f8