Registered Holistic Nutritionist, Certified Personal Trainer
Bummed out about winter arriving again? Here are some cool tips to help you survive the season.
Think about what happened last winter. It was longer and more severe than past years and because of that, did you spend more time indoors and fall off your workout and nutritional regime? Have a plan for this winter and enjoy the season! Our Personal Trainers on staff can help you map out a workout plan for winter months including outdoor activities. One of our nutritionists, such as myself, can help you with recipes that are warm and comforting while still keeping you on track with your fitness goals.
Sign up yourself or your family for skating or ski lessons and get outdoors to enjoy the snow. You'll burn calories and get exposure to sunlight which will give you a boost of vitamin D.
Why is vitamin D so important? It’s needed by your body to help control calcification for bone health. Vitamin D works synergistically with Calcium, Phosphorus and Magnesium and it works together with the parathyroid hormone to help metabolize calcium. In some studies, Vitamin D helps to decrease the frequency of colds, reduces depression and menopausal symptoms. Sources of Vitamin D include animal proteins like fatty fish such as Salmon, as well as egg yolks, Cold liver oil, and it is also found in fortified cereals.*
If you're prone to Seasonal Affective Disorder (SAD) or winter depression, you might benefit from investing in a “Light Therapy” lamp or book. This simulates the sunshine you would receive in the summer months. You can also try getting motivation and support with a friend and make a plan ahead to work out together. If you’re looking outside and dreading going to the gym, think about how good you’re going to feel physically and emotionally afterwards. Your body will thank you and you’ll feel good about doing something for yourself to get you further towards reaching your fitness goals.
Don’t forget to eat more foods containing vitamin C to help prevent colds and flu. Best food sources are citrus fruits, red and green pepper, broccoli, dark green leafy vegetables, papaya, strawberries, asparagus, tomatoes and cantaloupe.*
If you haven't received your complimentary 15 minute nutritional consult, contact one of our Registered Holistic Nutritionists on staff such as myself or Debra Basch. We'll give you some tips and advice on how to beat the winter blues and stay on track this season.
Here’s a recipe packed with Vitamin D and C to get you started on the right track:
This easy recipe uses one pot on the stove. You can also try it with rainbow trout, tilapia, kale or spinach.
* 1 Tbsp olive oil + 1 Tbsp butter
* 2 large Vidalia (sweet) onions, sliced
* 1 shallot, sliced
* 3 cloves of garlic, chopped
* 1 large fillet of Atlantic Salmon, cut into 3 or 4 pieces
* 1 large bunch of Swiss Chard (sliced into large pieces and cut stems to 1 inch pieces)
* 1/4 lemon
* 1/4 tsp dill
* Sea Salt and pepper
* 1/4 C feta cheese (optional)
In a large pot or dutch oven, heat the olive oil and butter. Add the onions, shallot and garlic, add 1/4 tsp sea salt and cook over medium-high heat for 5 minutes until soft. Place lid on pot, reduce heat to medium-low and let simmer for 10 minutes. Put the chopped Swiss Chard stems in the pot. Let simmer. You can let these simmer for a minimum of 5 more minutes or a maximum of 30 minutes, the longer everything simmers the sweeter the onions will taste. Place the fish, skin side down on top of the onions. Squeeze the lemon over the fish and season with salt, pepper and dill. Increase the heat to medium-high. Place the chard leaves on top of the fish and put the lid on the pot. Leave to simmer for 5 minutes. The timing for cooking the fish will depend on the thickness of the fish. The meal is done when the chard leaves have wilted and the fish flakes easily with a fork. Put the greens on the plate, top with the fish and onions and sprinkle with feta cheese. If you like, serve with a side of mashed sweet potatoes or brown rice.
* Elson M. Haas, M.D., “Staying Healthy with Nutrition” (Berkeley, California. Celestial Arts, 1992) 99, 142.