Ward Off The Winter Blues With Comfort Foods

 

Why do our bodies crave certain foods in the winter?

• Our bodies crave food to warm us up.
• Lack of serotonin from the sun makes us sad, certain foods help raise serotonin.

 

 

What are the best foods to eat when its cold outside?  

 

 

Fight dry skin - Baked salmon, wild rice, and asparagus dinner.

Combat the cold and dry climate with some Vitamin E packed foods. Vitamin E is an antioxidant and a fat soluble vitamin that helps our skin stay moist. Fatty fish are packed with vitamin E and Omega 3's (which are important for brain health).

Fatty fish typically are cold-water fish. The American Dietetic Association recommends:

• Salmon- 4 ounces of backed salmon contains about 200 calories and 27 grams of protein.
• Tuna
• Trout
• Herring
• Sardines
• Mackerel

Other foods rich in vitamin E:

• whole grains, such as wheat and oats
• wheat germ
• leafy green vegetables
• sardines
• nuts and seeds

Immune boosters- Grilled cheese and tomato soup lunch. 

Tomatoes are a great source of vitamin C and as an added bonus they are rich in potassium. Potassium helps keep our heart healthy and our muscles from cramping up.

1 cup of tomato soup (low sodium) contains about 85% of your recommended daily vitamin C. It also contains 1 serving of veggies. Containing only 85 calories for a whole cup, it makes a great low calorie side to any sandwich!

The total calories for the entire meal (1 cup of tomato soup, 2 pieces of 45 calorie bread, 1 slice of 2% milk cheddar cheese, and some pam) is about 220 calories, low enough to allow for an extra slice of cheese on your sandwich.

Natural body temperature stabilizers- Drink some hot (green) tea.
 

Water is important to keep our skin hydrated and helps us to regulate body temperature. Make sure to get in 64 ounces of water per day, it may keep you warmer.

Tea is a great way to transport water to your system. Green tea is my favorite because it also contains many antioxidants and tastes great. You can also add a little lemon juice for some extra vitamin C.


Pick-me-ups- Hot oatmeal with fruit and skim milk for breakfast is perfect help make you happy and ready to start the day off right.

The good carbs and fiber found in oatmeal help your brain to make serotonin, which is responsible for making us feel happy. Also oatmeal, fruit, and nuts are filling.

Milk is packed with vitamin D which helps to boost our immune system. Since we tend to stay indoors more in the winter, many of us are deficient in vitamin D because the sun is our biggest source. Vitamin D has been added to most milks now, not whole milk. 

 

 

Sources: 

http://www.msnbc.msn.com/id/39851450/ns/health-healthy_holidays/
Mypyramid.gov
kidshealth.org
WebMD.com