How to Eat Healthy in the Winter

Eating Healthy in the Winter: How to protect and save your summer figure?
With autumn approaching we usually notice some symptoms that put our defenses under pressure: sore throat, annoyances that makes us think about resfrío that never arrives, a fatigue greater than normal and the muscular pains, that appear without exercising…

What is happening to us?
Nothing serious: simply the seasonal changes of autumn that is putting our body and immune system in check. Luckily we can “prevent stress”, that mobilizes the defenses necessary to avoid typical diseases of the season, like colds and influenzas, to name the most common. In this alert status, like a motor in combustion, it consumes nutrients that are taken from other areas of our body whose diminution causes an unpleasant languor.

To stimulate the immune system it is necessary to give a boost to our use of antibodies. It is necessary to resort to the baths of alternating temperature, that stimulate the blood and lymphatic circulation and fortify the body, to sleep the sufficient number of hours, some type of physical exercise. And if possible, to live a more relaxed rate of life and to avoid urban stress, one of the main enemies of our system of defenses.

So what are the appropriate food?
The majority of the problems with our immune system are related to the digestive system and an inadequate nutritious diet, such as: fiber shortage, excess of fried and greasy saturated foods, coffee, excessive sugar and alcohol among other things.

But luckily there is an ample variety of nutrients whose habitual consumption elevates the defenses, specifically, the Mediterranean diet which includes high consumption of fruits, vegetables, vegetables, dry fruits, bread and other cereals. Olive oil is used as the main fat. A greater consumption of poultry, and fish, rather than red meat, The Mediterranean diet is rich in vitamins, antioxidants, and the benefits of the olive oil, very rich in vitamin A are all important to protecting the body and building the immune system.

Garlic, on the other hand, stimulates the power of lymphocytes T, besides to demonstrate that its ingestion increases the number of natural protective cells significantly. By its rich vitamin content, minerals, and nutrients, raw fruits and vegetables are especially recommended. Like yogurts, whose bacteria contribute to improve our immune system. Other specially protective foods are the onion, pumpkins, the carrots, honey, parsley and tomatoes. And of course taking advantage of the season, and eating fish at least 2 times a week.

Winter Classics
Naturally, as soon as the winter strikes, the hot plates tend to replace the summer salads: it is recommended to resort to soups that are low in fat and can be made of fresh vegetables such as pumpkins, cauliflower, onions and carrots.
It is also recommended to consume pastas, but controlling the portions and avoiding very heavy sauces and cream, is important. Using a generous spoonful of freshly grated cheese to add taste and variety is an option.

Plates that warm us
When temperatures drop there are a great variety of vegetables and dry legumes, rich in fiber, full of energy and proteins, that can help us replace those extra we spent: Potatoes and onions: mixed in salads, are a very good vitamin source, mineral salts and starch, and can accompany red the white meats and, in addition to fish.

Fried vegetables are very flavorful, and so that they do not harm the health, it is important not to abuse them and frying them in olive oil, since canola or other oils absorb more and must overheat to fry. Purés and stews from potatoes with rice and parmesan cheese can be eaten daily. Cabbages, Brussels sprouts and broccoli: these winter vegetables will be available in abundance during the winter: in addition they are very useful in the prevention of the cancer.

And the stews, that inescapable winter temptation?
Luckily, the prescriptions of long ago have changed: today many nutritionists maintain that stews can be eaten at the most 3 times per week, made with rice or lentils. The stews that are less fattening are those that have natural and light sauces, and it is advisable that the vegetables and meats be the main ingredients.

Let us say in conclusion, that in spite of the changing weather our body is wise: to eat well and rich - which does not mean in excess, not only does it optimizes the defenses, but it also provides us with the essential quota of good nutrients in our diets that add vital energy and add color to the melancholy of gray winter days.