{"id":143346,"date":"2022-06-07T20:06:22","date_gmt":"2022-06-07T14:36:22","guid":{"rendered":"https:\/\/regenesys.net\/reginsights\/?p=143346"},"modified":"2026-02-24T15:29:42","modified_gmt":"2026-02-24T13:29:42","slug":"healthy-winter-eating","status":"publish","type":"post","link":"https:\/\/www.regenesys.net\/reginsights\/healthy-winter-eating","title":{"rendered":"Healthy Winter Eating"},"content":{"rendered":"

Winter is such a snuggly time of the year\u2026 It does, however, cause us to retreat indoors and revert to comfort food \u2013 food that makes us feel warm and comfy when the environment around us is a little bit more difficult to live in \u2013 evolution right? This form of hibernation is tempting as comfort food is usually linked to sugar and starch. Not surprising though (back to evolution) as these were the foods our ancestors would rely on to survive the winter months when it was more difficult to gather resources. But we, unfortunately, don’t have that excuse \u2013 our resources are available all year round.<\/span><\/p>\n

\"Healthy<\/a><\/p>\n

Winter = weight gain, right? WRONG \u2013 it\u2019s a myth. Gaining weight in winter is not definite and it does not happen to everyone, but let us indulge in possible reasons why you may gain weight during the winter times and offer some solutions to these \u2018reasons\u2019.\u00a0<\/span><\/p>\n

Increased sleep and decreased physical activity<\/b><\/p>\n

When it is nice and warm outside and the sun is up early \u2013 it is easier to get out of bed and jump into action. In winter, not so much, our physical activity (exercise) often decreases. This is not necessary \u2013 there are many things we could do to ensure that we stay active in the winter months (we discussed these in the previous article).<\/span><\/p>\n

Comfort foods<\/b><\/p>\n

Aaah, a huge bowl of stew with all the trims and blessings that brings\u2026 Comfort foods are usually heavier and therefore contain more calories than crispy and crunchy fresh foods. We eat comfort food because it helps raise body temperature. Or we drink hot beverages (like lattes or hot chocolate) to get the same effect. Problem is, these beverages contain sugar or added fats and oils which make us feel better or cosier.\u00a0<\/span><\/p>\n

The solution to this is quite easy \u2013 find healthy versions of comfort foods. Let us have a look at some.<\/span><\/p>\n

Soups and stews:<\/b> The best way to ensure you eat all the vitamins and minerals is to include them into one dish \u2013 a hearty soup or stew. Add winter veggies, healthy carbohydrates (like beans or pulses) and protein to the dish and you have reached your goal. You don\u2019t even have to add additional fats to your dish because nothing needs to be fried \u2013 everything is beautifully slow-cooked until perfection.\u00a0<\/span><\/p>\n

Be careful not to get into the habit of starch-dumping when it comes to preparing these dishes \u2013 either in preparation (adding pasta or potatoes to your broth) or whilst eating the dish (dunking a huge slide of white bread into the soup or lathering the plate with white rice before you add the stew). If you want to eat bread with your soup \u2013 eat a slice of wholewheat bread or seed loaf. That will do the trick just as well.<\/span><\/p>\n

Oatmeal:<\/b> Yes, back to basics, ladies and gentlemen. Oatmeal is a hearty porridge and a slow-releasing starch which will keep you filled for longer. If you need to, add nuts and dried fruit for taste or a teaspoon of honey \u2013 healthier alternatives than sugar and chocolate chips.\u00a0<\/span><\/p>\n

Root vegetables<\/b>: Carrots, turnips, sweet potatoes. These veggies are rich in nutrients like vitamin C & A, potassium, calcium and fibre. They are perfect for soups and stews. Try to eat mashed sweet potatoes with your stews rather than a bowl of white rice.<\/span><\/p>\n

Yoghurt and dairy products<\/b>: Probiotics, calcium and vitamin D \u2013 the cornerstone of winter wellness. Add these products (or more of these products) to your diet in winter or fermented foods, like sauerkraut, kefir and kimchi \u2013 anything that will ensure healthy gut microbiota.<\/span><\/p>\n

You are extra sleepy\u00a0<\/b><\/p>\n

Because we spend more time indoors we don\u2019t receive as much love (vitamin D) from the sun. Because of that, we feel more sleepy and less motivated to be physically active. A vicious cycle \u2013 one gives birth to the next and the next is because of the one\u2026<\/span><\/p>\n

Change your workout routine in winter to keep active (or use any of the suggestions made in the previous article) or find new alternative workouts that excite you (next week’s article will spend some time on this topic).<\/span><\/p>\n

Increased metabolism<\/b><\/p>\n

There is great research which supports the fact that our metabolism increases during the winter months to help us stay warm (by burning more energy). If this is so, surely we should be losing weight rather than gaining it during the winter months? One would think so, but unfortunately, we ‘misunderstand’ these signals from our bodies and think it is telling us to eat more because the body has higher energy demands. You can control this \u2013 you might feel hungrier but if you remind yourself that the metabolism is revved up to keep us warm \u2013 don’t automatically eat more, eat food that will release energy slower.\u00a0<\/span><\/p>\n

Less fresh food<\/b><\/p>\n

True, fruits and vegetables are seasonal and finding fresh berries, for example, is not that easy (and when you do, they don’t taste the same). There is, however, a simple solution to this in our modern-day lives \u2013 frozen fruit and veggies. Yes, stock up. We cook different dishes in winter anyway and frozen alternatives are just as good. It might also allow you to try new recipes and be a bit more adventurous.<\/span><\/p>\n

Layers and layers of clothing<\/b><\/p>\n

Who does not have that favourite house sweater which you ‘live’ in during winter? You know the one I’m talking about. We layer in winter \u2013 as we should \u2013 to protect us from the cold. But because of this, the visual cues of weight gain are much less obvious than in summer. What you don’t see doesn’t hurt right?\u00a0<\/span><\/p>\n

Caution ladies and gentlemen \u2013 winter is a maximum of three months. Don’t let the ‘out-of-sight-out-of-mind-trap’ catch you. The best way to do this \u2013 is gym clothes. So, see, if you stick to your exercise routine those pesky pounds will be well gone BEFORE you try to fit into your favourite summer clothes.<\/span><\/p>\n

Stick to your exercise routines, seek healthy comfort foods, and keep your mind focused and winter weight gain traps will not become part of your story. You deserve your health \u2013 keep working at it \u2013 no matter the weather.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Winter is such a snuggly time of the year\u2026 It does, however, cause us to retreat indoors and revert to comfort food \u2013 food that makes us feel warm and comfy when the environment around us is a little bit more difficult to live in \u2013 evolution right? This form of hibernation is tempting as<\/p>\n","protected":false},"author":134,"featured_media":143347,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_eb_attr":"","_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":"","footnotes":""},"categories":[1,609],"tags":[],"country":[],"class_list":{"0":"post-143346","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-a-z-topics","8":"category-wellness"},"acf":[],"yoast_head":"\nHealthy Winter Eating - RegInsights<\/title>\n<meta name=\"description\" content=\"In winter, we tend to consume lots of comfort foods. 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Forson","author_link":"https:\/\/www.regenesys.net\/reginsights\/author\/james-f"},"rttpg_comment":0,"rttpg_category":"<a href=\"https:\/\/www.regenesys.net\/reginsights\/category\/a-z-topics\" rel=\"category tag\">A - Z Topics<\/a> <a href=\"https:\/\/www.regenesys.net\/reginsights\/category\/wellness\" rel=\"category tag\">Wellness<\/a>","rttpg_excerpt":"Winter is such a snuggly time of the year\u2026 It does, however, cause us to retreat indoors and revert to comfort food \u2013 food that makes us feel warm and comfy when the environment around us is a little bit more difficult to live in \u2013 evolution right? 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