Winter is the best time for us to enjoy all the relaxations and sample delicious foods that the holiday festivities bring to us during snowy and rainy days while outdoor activities are slowed down. When returning to regular work and sports activities with weight gain and chances of physical injuries in January, we likely question if there are changes that could be made to help us successfully carry on a more active life after a long period time of resting.
The number one improvement we could initiate is to transition from consuming sugary snacks widely available during the holidays to more of the healthy, nutritious, and low glycemic-index (GI) foods packed with fiber, and varieties of antioxidants, vitamins and minerals to promote healthy digestion, reduce inflammation, and to fuel our body and mind naturally.
These beneficial foods include low GI foods:
Vegetables: such as carrots, tomatoes, cabbage, cauliflower, broccoli, zucchini, spinach, kale, okra, and lettuce. Dark leafy greens, such as spinach, kale, broccoli and collard greens are great sources for vitamins E and C. Vitamin E works to protect the body against pro-inflammatory molecules. Vitamin C helps the body make collagen, which is a major component of cartilage that aids in joint flexibility.
Fruits: such as apples, banana, oranges, dates, pomegranates, persimmons, pears, kiwi, berries, and grapefruit.
Starchy Vegetables (half-cup serving at a time): such as boiled sweet potatoes, Chinese yam (Nagaimo), pumpkin (low carbohydrate off-set the effect of slightly high GI), yams, taro, and winter squash.
Legumes: such as lentils, chickpeas, red beans, black beans, green beans, and kidney beans.
Whole Grains: such as quinoa, brown rice, and barley.
Dairy and diary replacement: such as milk, cheese, cottage cheese, yogurt, coconut milk, soy milk, and almond milk.
As well as foods with few or no carbs also without GI value:
Fish and seafood: including salmon, trout, tuna, sardines, and prawns.
Nuts: such as almonds, cashews, pistachios, walnuts, and macadamia nuts.
Other animal products: including beef, chicken, pork, lamb, and eggs.
Spices: Turmeric.
These foods consumed in the order of vegetables, quality protein, egg and dairy, then grains may result in weight loss, lowered blood sugar levels and lowered risks of cancer, heart disease, and type 2 diabetes. They could become your winter favorites to enjoy for snacks and regular meals that may promote protein absorption and collagen production, lift up your spirit and help your body to combat the cold weather with the superpower of the natural nutrients, and prepare your brain, organs, muscles, ligaments, and tendons to participate in all of the exciting sports activities after the winter break for a mindful and productive daily life.
You are now starting a journey of self-love and self-discovery by enjoying seasonal foods provided by Mother Earth that may nourish your mind, body, soul and spirit naturally in various combinations of colors and flavors.
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