For many of us, winter is not our favourite season. The shorter, dark days and cold weather can cause us to neglect our physical and mental health. One of the main things many of us struggle with during the winter is making good choices when it comes to our nutrition. As local fruits and vegetables become harder to source and we seek comfort in treats as we “hibernate” we can find ourselves feeling sluggish and struggling with frequent colds. Registered Holistic Nutritionist, Tammy, shares these tips as we head into the winter season.

• Enjoy nourishing meals with fall vegetables:

As the temperature gets cooler, we often start to crave foods that are comforting and warming. This is a great time to enjoy nourishing meals filled with all the fall vegetables that are still available locally. Soups, stews or dishes made with vegetables like sweet potatoes, squash, carrots, cabbage or kale are great options to get loads of nutrients that will leave you feeling satisfied.

• Find immune boosting foods:

With cold weather approaching, along comes cold and flu season. Keep your immune system in good shape with foods rich in vitamins and minerals, especially, Vitamin C, and Zinc. A great way to do this is by making a homemade bone broth. Cooking chicken or beef bones with vegetables/spices (onions, garlic, carrots, leak, kale, fresh ginger and turmeric, etc) in a slow cooker for 24-48 hours is a great way to create a vitamin and mineral rich broth that can be drank “as is” to boost immunity or in a soup or stew to help get over a sore throat or runny nose. **Additional tip: Add a teaspoon of apple cider vinegar to help break down the minerals in the bones.**

• Use spices you have on hand:

Our top spices/herbs to add to your meals to boost your immunity and keep you warm during the winter season: garlic, oregano, basil, onion, turmeric, cinnamon, rosemary – the list can go on but these are commonly found in most spice cupboards. Not only can they add flavour to your food but they may also boost your immune system with their antioxidant, antiviral and antibacterial properties.

• Focus more on nutrition than weight:

During cold weather, especially if it lasts for months, our body may be more opt to hold on to weight as it works to keep us warm. Don’t let this be a stress, as Spring is also a natural time for our body to crave lighter foods and release any weight gain. So nourish your body with warming foods, protein rich meals (warm vegetables with meat, eggs or fish) as well as healthy fats (olive oil, coconut oil, butter, nuts, seeds, etc). This will keep you feeling satisfied, will help reduce cravings for sugary/salty snacks along with improving your mood on those long, dark days.

• Don’t neglect being outside: 

Vitamin D is so important year round, but especially in the winter months when daylight is short and we are exposed to more colds and flu. Sunshine is our best source of Vitamin D so if the sun is out, try to expose your face to the sun for even a few minutes everyday. A brisk walk on a cold sunny day can make you feel great! And then you can reward yourself with a warm drink once you are back inside.

• Add tea into your routine:

Tea is a great way to keep you warm and boost your immunity in the winter months. Pairing tea with raw honey or lemon can soothe a sore throat as it boosts your immunity. Herbal teas are a great way to add some antioxidants into your day, with numerous health benefits. (Peppermint, ginger and herbal chai are great ones to start with but there are so many great options available) Tea is also a great way to avoid sweet cravings and/or reaching for the wrong snack.

Tammy is a Registered Holistic Nutritionist who will be joining our team in December 2024. Tammy understands that as we go through life, different factors will impact our health and she is here to help you recognize those factors, and to teach you how to utilize nutrition to minimize negative effects and strengthen personal health. To learn more about Tammy, check out her bio on our team page, or contact us to set up a free consultation with her.