Winter is the most serene and peaceful of seasons... We observe that our eating habits change for various reasons in this season. Our tendency towards carbohydrate-rich foods increases. Because, in winter, it gets dark early and is overcast, and due to less socialization due to weather conditions, our body tries to increase the level of serotonin, a stimulant carrier (neurotransmitter) in the brain associated with peace and tranquility. The way to increase this is to increase carbohydrate consumption. In addition, our body tries to reduce its basal metabolic rate and gain fat in order to maintain our body temperature in cold weather conditions. So, despite all this, is it possible to spend the winter healthy and fit? Definitely yes... Here are some suggestions;
- Enjoy winter fruits. Especially… Pomegranate is a fruit rich in antioxidants. In this way, it strengthens your immune system and also has an anti-aging effect. In addition, it supports your heart health by protecting it from vascular plaque formation. Citrus fruits (lemon, tangerine, orange, grapefruit) are very rich in vitamin C. In addition, they contain a flavonoid called “hesperidin”, which helps increase the level of good cholesterol and decrease the level of bad cholesterol. However, a note; People who use regular medication should not consume grapefruit. Eat one slice (70-75 g) of pineapple and ½ avocado every day. You can add powdered cinnamon on your pineapple. You can either mix your avocado into your salad, or mash it, mix it with half-fat white cheese or labneh cheese, and spread it on your whole grain bread. Make sure to consume 4-5 portions of fruit a day. Choose seasonal fruits. Choose fresh fruits of all kinds. Since many vitamins and enzyme levels of canned fruits are lost, you cannot achieve the same biological effect as fresh ones.
- Do not miss dark green leafy vegetables from your table; such as spinach, chard, parsley, cress, 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 oven-baked or boiled potatoes in your main meals.
- Pumpkin is low in calories and It is also rich in vitamins C, A, B6, K, potassium and folate (folic acid). Try adding pumpkin to your vegetable soups. You will never regret it
- Choose to start your lunch and dinner with soup. In this way, your feeling of fullness is supported. But not with cream soups. Do not add any oil when cooking soup. Instead, add 1 coffee cup of heated milk after your soup is cooked. In this way, you will benefit from both milk fat and various nutrients, especially calcium and protein, in the composition of milk, and enrich your soup. Don't limit yourself to classic tariffs. Add quinoa, chia seeds, buckwheat, and mung beans to almost all of your soups.
- Choose whole grains; Those that are brown in color (such as bulgur, buckwheat, rye bread)…
- Make sure to consume one boiled or cooked egg without oil every day.
- To control your portion size at main meals, be sure to consume one egg every day. Use a cake plate instead of a plate. Don't get caught up in conversation, television, etc. and get confused about the amount you need to consume, or bring the amount you need to consume to the table. Never bring the serving bowl 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, set a goal of exercising for at least 150 minutes every week. Otherwise, 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, you are physiologically motivated to consume foods that are sources of simple sugar in order to raise your blood sugar level, and it becomes difficult to say no to treats. Moreover, if your body gets used to managing with less food, it will program itself accordingly and your chances of gaining weight will be much easier.
- Get your vitamin D level checked. Current studies show that; Vitamin D is associated not only with bone health but also with the risk of diabetes and obesity.
I have a surprise that will help you spend this winter healthy and fit. One of Turkey's leading construction companies We are starting to carry out a joint project with them. Within the scope of the project, we will provide visitors with information and services on topics such as healthy living, healthy nutrition and "eatwell" in a concept where brand restaurants serve. We will even prepare special meal packages with our brand restaurants in line with the diets of the visitors. 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...
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