WAYS TO SPEND THIS WINTER HEALTHY AND FIT
· Dr. Tuba Günebak
Winter is the calmest and most peaceful of the seasons… We observe that our eating habits change for various reasons during this season. Our inclination towards carbohydrate-rich foods increases. This is because our body tries to increase the level of serotonin, a neurotransmitter associated with peace and tranquility in the brain, due to the early darkness and overcast weather in winter, and less
WAYS TO SPEND THIS WINTER HEALTHY AND FIT
Winter is the calmest and most peaceful of the seasons… We observe that our eating habits change for various reasons during this season. Our inclination towards carbohydrate-rich foods increases. This is because our body tries to increase the level of serotonin, a neurotransmitter associated with peace and tranquility in the brain, due to the early darkness and overcast weather in winter, and less socialization because of weather conditions. The way to increase this is to increase carbohydrate consumption. In addition, in cold weather conditions, our body tries to lower its basal metabolic rate and gain fat to maintain our body temperature. So, is it possible to spend the winter healthy and fit despite all this? Absolutely yes… Here are some suggestions;
- Enjoy winter fruits. Especially… Pomegranate is a fruit very rich in antioxidants. It strengthens your immune system and has an anti-aging effect. In addition, it supports your heart health by protecting against plaque formation in arteries. Citrus fruits (lemon, tangerine, orange, grapefruit) are very rich in vitamin C. They also contain a flavonoid called "hesperidin", which helps increase good cholesterol levels and decrease bad cholesterol levels. However, a note; those who regularly take medication should not consume grapefruit. Eat a slice (70-75 g) of pineapple and ½ avocado every day. You can add cinnamon powder to your pineapple. You can mix avocado into your salad, or mash it and mix it with low-fat white cheese or labneh cheese and spread it on your whole-grain bread. Make sure to consume 4-5 servings of fruit daily. Prefer seasonal fruits. Prefer fresh fruits. Canned fruits cannot achieve the same biological effect as fresh ones because many vitamin and enzyme levels are lost.
- Do not exclude dark green leafy vegetables from your table; such as spinach, chard, parsley, watercress, arugula, kale. These vegetables are good sources of vitamins A, C, and K, and folic acid.
- Did you know that potatoes are a good source of vitamin C, B6, and folic acid? On some days, you can include baked or water-reduced cooked potatoes in your main meals.
- Pumpkin is both low in calories and very rich in vitamins C, A, B6, K, potassium, and folate. Try adding pumpkin to your vegetable soups. You won't regret it 😉
- Prefer to start your lunch and dinner meals with soup. This supports your feeling of fullness. However, not with creamy soups. Do not add any oil while cooking soup. Instead, add 1 coffee cup of warm milk after your soup is cooked. This way, you will benefit from the milk fat and various nutrients in the milk, especially calcium and protein, and enrich your soup. Do not limit yourself to classic recipes. Add quinoa, chia seeds, buckwheat, mung beans to almost all your soups.
- Prefer whole grains; those with a brown color (like bulgur, buckwheat, rye bread)…
- Make sure to consume one boiled or oil-free cooked egg every day.
- To control your portion sizes in main meals, use a dessert plate instead of a dinner plate. Do not lose track of the amount you should consume by getting distracted by conversation, television, etc., or bring only the amount you should consume to the table. Never bring the serving dish to the table. Use a bread plate, not a bread basket.
- Try to drink 8-12 glasses of water every day. Water is an indispensable and vital drink.
- If you have the time and opportunity to exercise, aim to exercise at least 150 minutes per week. If not, make physical activity a lifestyle; use the stairs, park your car further away…
- Do not skip meals. If you skip meals, your blood sugar drops, and you are physiologically driven to consume simple sugar sources to raise your blood sugar level, making it difficult to say no to treats. Moreover, if your body gets used to managing with less food, it programs itself accordingly, and your chance of gaining weight becomes much easier.
- Get your vitamin D levels checked. Current studies show that vitamin D is related not only to bone health but also to the risk of diabetes and obesity.
I have a surprise that will greatly help you spend this winter healthy and fit. We are starting a joint project with one of Turkey's leading construction companies. Within the scope of the project, we will provide information and services on topics such as healthy living, healthy eating, and 'eatwell' to visitors in a concept where branded restaurants will serve. We will even prepare special meal packages with our branded restaurants according to the visitors' diets. It will be a valuable project to integrate healthy living and nutrition into our lives without compromising on taste.
I wish you a healthy and 'beautiful' winter…
Nutrition and Diet Specialist Asst. Prof. Dr. Tuba Günebak