Make it a Healthy Winter!

Eat nutritiously and stay active!

During the winter season, respiratory illnesses are very common, so it's important to have a healthy diet to boost your immune system, which is essential to combating these types of illnesses. The winter season also influences a drop in our serotonin levels due to a lack of sunlight, which can cause a lack of energy and, in turn, less desire to move and do exercise. All of this to say, we need to adjust our habits in the winter to maintain and improve our health. Of course, maintaining a healthy routine can be challenging during the holidays. Our normal schedule changes, and we tend to eat more and reduce physical activity in favor of holiday activities.

How do you keep a healthy lifestyle during the Winter Season and Holidays?

• Begin your day with a nutritious breakfast: Our body needs a balanced meal to provide enough nutrients and maintain good performance throughout the day. This meal can include different food groups such as: fruits, vegetables, whole grain cereals, low fat milk and protein.

• Eat a rainbow of fruits and vegetables daily: Different colors mean different vitamins and minerals, which are essential to maintain our body working properly. Add fruits and vegetables to your holiday table as sides or as a healthy sweet treat. Incorporate some roasted vegetables or baked squash into your spread, or even add fruit to your holiday cookies, like banana oatmeal cookies or carrot cake cookies.

• Drink water: Consuming water during the cold season may not seem appealing, but you can always consume hot beverages such as teas. Also, carrying your own bottle of water can help you remember to drink water. If you don’t enjoy plain water, you can add some frozen fruits or vegetables to add some flavor.

• Be mindful of your portion sizes, quality of foods, and beverage options: Excessive calorie consumption is associated with the intake of foods high in fats, salt, and sugar that can lead to weight gain. Alcohol consumption provides empty calories.

• Be active: The cold weather is not an excuse to not do physical activity. You can work out in the comfort of your home by doing some dance classes, yoga, and home exercises using things you already have at home or with no equipment. ttps://snaped.fns.usda.gov/nutrition-education/nutrition-education-materials/physical-activity. Don’t forget to reach your goal steps by walking on your lunch break, in your neighborhood, or in your home. If you enjoy cold weather, you can go for a winter walk or hike. It is recommended that adults complete 2.5 hours of activity per week.  Find a physical activity that you really enjoy and stick with it.

• Enjoy: Balance is key. You can still enjoy delicious food while having a healthy and happy holiday season. Just do your best to enjoy everything in moderation and keep your meals balanced.

Let's Get Movin'!

December

2023 is almost over, but don’t stop now. Although we should definitely raise a toast to all our accomplishments this past year, consider raising your calves, too, for one final fitness challenge for 2023:

• Stand in place and complete 31 calf raises (go up on your tippy toes and back down for one) once every two hours. Yes, you read that correctly. 31 calf raises every other hour that you’re at work. Bonus: Add an extra 24 calf raises to the 31 to ring in the New Year.

January

Take 5 - if you're in an office, take a five-minute break throughout your day to walk and get your blood flowing. If you are home, take a five-minute break throughout your day to go for a short, brisk walk outside or around your home to get some steps in.

Harvest of the Month

Produce Tips 

• Pick beets that are round, have firm skin, and a slender tap root. Smaller beets are more tender. If greens are still attached, select beets with fresh looking leaves. Small beets (about a half-inch in diameter) are good for eating raw. Medium and large-sized beets are best for cooking.

• Whole beets can be stored in a plastic bag in a refrigerator for up to two weeks. Beets can also be stored in a cold, humid cellar.

• Beet greens should be removed from the beet root for storage and can be used within a few days.

Healthy Serving Ideas

• Beets are a versatile food that can be eaten roasted, steamed, raw, or pickled. Try shredding raw beets for salads. Beets will bleed their red color onto other foods. Cook separately and add beets at the end of recipes to avoid turning your entire dish pink. Also try golden varieties or Chioggia (red/white striped), which do not bleed their colors.

• For baking, pierce and wrap washed beets in foil and bake at 350°F for 45 to 90 minutes or until tender.

• For grilling, place 1/2-inch-thick slices in a plastic bag; drizzle with olive oil and low-sodium seasonings. Shake until beets are coated, then put slices on skewers over a preheated (medium-high heat) grill. Cook 15-20 minutes or until tender, turning the skewer occasionally.



• Make healthy juice by combining one cup 100% orange juice or apple juice and the juice of one small beet in a juicer. Add to a smoothie for added flavor and nutrition.

Beet Hummus

Ingredients:

·      3 cups or 2 cans of drained and cooked garbanzo beans

·      1 cup of beets peeled and cubed.

·      1/2 cup olive oil

·      1/2 cup lemon juice

·      2 Tablespoons garlic, minced.

·      1 Tablespoon ground cumin

·      1/2 cup water

·      Salt and pepper to taste

Directions:

1.    Peel the beets.

2.    Boil beets until you can easily mash them with a fork.

3.    Combine all ingredients in blender until smooth.

4.    Serve with cut up fresh vegetables, pita, or crackers.

What's in Season?

Kids Corner

SNAP provides monetary assistance to supplement the food budget for households that meet the financial and resource requirements.

Foods available under SNAP:

• Fruits and vegetables
• Meat, poultry, and fish
• Dairy products
• Breads and cereals
• Other foods such as snack foods and non-alcoholic beverages
• Seeds and plants, which produce food for the household to eat

For questions or assistance, call (336) 422-7758 or email fnsoutreach@secondharvestnwnc.org