Winter Health

While holiday indulgence can be fun, heavy meals and sugary foods can leave us with unhealthy cravings, mood swings, and low energy. Often the "winter blues" are the result of poor nutrition.

During the cold and dry winter we can nutritionally create balance through warming and lubricating foods. Enjoy hearty stews, soups and baked foods. Make sure to have some healthy fats in the form of unrefined oils such as extra virgin cold pressed olive oil. Create meals from beans, whole grains, winter squashes and root vegetables. If eating animal proteins, be sure to balance them out with an abundance of vegetables. Warming foods and healthy oils are especially important if you have a difficulty staying warm. If you are prone to suffer from dry skin, minimize your intake of dry foods such as breads and crackers.

Be prepared. This is not the time of year to come home and whip up a salad or have a bowl of cereal because you haven't had time to go shopping. Store canned beans, frozen vegetables, and quick cooking grains (like quinoa)  to be able to quickly create a warming meal within minutes. 

Easy Beans and Greens

1 tbs olive oil

2 garlic cloves, chopped

1 can of black beans (or pinto, red, kidney—your choice)

1/2 tsp of cumin
1 bunch kale, chopped (or collard greens, chard, spinach. Use frozen if you have none fresh.) 

Heat oil in a saucepan and saute garlic for 1-2 minute. Add drained can of beans and cumin.

Once mixed, add greens for 2-5 minutes until greens are bright green and tender. Remove from stove.
Add to your portion toppings such as avocado, parsley, cilantro, freshly squeezed lime, guacamole, salsa, nuts or any other fun thing you can think of