NutraChamps Blog

Tag: food

Breaking the Cycle: Overcoming Emotional Eating with Mindful Practices
In today’s modern era, many people struggle with emotional eating. It has become a very common habit and coping mechanism. Emotional eating involves eating food not because of hunger, but due to emotional fluctuations. These emotional triggers may be stress, anxiety or just boredom.

Now if you are wondering why emotional eating is considered as a problem, then you should know that it leads to weight gain, poor nutrition and an overall negative impact to your body and relationship with food. You eat food because you like it, but if it has become a problem, you feel guilty of eating food which isn’t a good sign. Hence, in this blog, we are going to discuss how you can incorporate mindfulness and healthy nutrition choices in your lifestyle. So let’s learn how to overcome emotional eating with mindful practices and break the cycle of guilt with food.

Mindfulness and Emotional Eating

It’s important that we discuss mindfulness and emotions. If you are not aware of what mindfulness means, then let’s start from unpacking the basics. Mindfulness is the practice of being present and aware of what you think and feel. To stop emotional eating, mindfulness can help as it can make you more conscious about what triggers you to overeat. Accordingly, you can make the right decisions about what needs to be done and how much you should eat.

The more you’re conscious, the better decisions you will make for your health. There are multiple mindfulness techniques like meditation, deep breathing etc which can help you to quell food cravings. You can also feel improvement in your mental health issues like stress and anxiety when you perform these activities with proper routine. When these feelings are reduced, your cause for emotional eating is getting eliminated. By being more present and aware of your emotions, you don’t have to use food for coping with your issues, you can find other healthier alternatives that actually help without any side effects.

How to Reduce Emotional Eating with Mindfulness

To be able to deal with emotional eating you must first know what it is and what it isn’t. Emotional eating is eating because of an emotional reason, as opposed to eating because of physical hunger. It’s not about the once-in-a-while treat during a celebration or having some more food during holiday seasons; it represents the situation when eating becomes the main way to cope with emotions. Acknowledging the dissimilarity between emotional hunger and physical hunger is the initial stage in stopping this cycle.

1. Recognize your triggers

The first practice that requires mindfulness is to recognize what exactly causes you to eat when you are not hungry. Is it stress, boredom, fatigue, sadness or something else? Keep a food journal where you don’t just list what you eat but also write down how you feel before and after eating. It can be of help in recognizing patterns and emotional triggers among them.

2. Adopt healthy coping mechanisms

When you are able to identify your triggers, focus on finding better ways to react to them. If stress is the main cause that makes you overeat, you can try yoga, meditation or deep breathing exercises instead. If loneliness is the issue, give a friend a call, join a club or volunteer. An important step in stopping emotional eating and thus decelerating the obesity pandemic is replacing unhealthy coping mechanisms with healthy ones.

3. Practice Mindful Eating

Mindful eating helps in being completely conscious of what and how you eat- focusing on the taste, texture, and aroma of the food, reading any thoughts, feelings or sensations during the meal. It helps you to gradually enjoy what you are eating and identify when it is enough and also how quickly you are eating. The following are ways on how to start:
- Eat at a slow pace without distractions.
- Acknowledge the difference of what your body requires and what you feel like to distress.
4. Embrace Your Feelings

One reason why emotional eating is still prevalent is the unacceptance or incapability of dealing with unpleasant feelings. Mindfulness could be a way to stop impulsive eating caused by negative emotions and instead it’s important to know how to deal with discomfiting emotions without acting on them. Meditation as well as breathing exercises can increase your emotional resilience so that you are able to feel your emotions without judging them

5. Forgive Yourself

Stopping the round of emotional eating is not about being perfect, it is about making progress. If you make a mistake, forgive yourself. Negative self-talk may as well support emotional eating so show self-kindness. Remember that every meal that you take is another chance to live mindfully.

6. If You Need it, Ask for Professional Help

Sometimes what lies behind your emotional eating habits is something that goes beyond what mindfulness can provide help with. Therapists who are trained specifically in cognitive behavioral therapy or eating disorders will give you strategies and support that are very well tailored to your needs.

7. Be a Member of a Support Group

Sharing with others in similar situations will give you that push, increase your responsibility level and provide you with new coping strategies. Support groups can be invaluable whether they are online or in person.

Conclusion

Emotional eating can only be stopped by self-searching and mindfulness. If you can identify your triggers, practice mindful eating, let your emotions be, and get support when need be, you will be able to have a better relationship with food and gradually transform your eating habits. Keep in mind that the purpose is not to achieve perfection but to progressively adopt healthier alternatives.
May 16, 2024
The Most Hydrating Fruits and Foods for Summertime
It’s getting hot out here! Depending on where you’re geographically located during these summer seasons, temperatures can reach a high, leaving you feeling scorched! Although the summertime provides plenty of opportunities to enjoy beach days and outdoor activities, it’s super important to stay hydrated.

Why is hydration important? Well, because we are made up of water! As we sweat more in the summertime, we need to replenish our bodies with fluids. Adequate hydration supports so many different functions within us, from regulating our temperature to delivering nutrients to our cells.

Although drinking water is the most important thing you can do to stay hydrated, there are also plenty of water based vegetables and fruits that are not only tasty, but super hydrating as well.

In this article we’re going to list some of our favorite produce for summertime hydration!

The Most Hydrating Fruits
1. Watermelon: It’s no surprise that this fruit makes the top of our list because it contains the word “water” in it! Watermelon is made up of a whopping 92% of water, so eating this fruit you really can’t go wrong. Watermelon also contains antioxidants, and is high in potassium. Potassium can even help to alleviate cramps after a workout!
2. Tomato: Although many of us would consider tomato a vegetable based on how we use it, it certainly is a fruit. You might be surprised to know that tomatoes are made up of 95% water. They’re also a great source of Vitamin A which is great for the skin, eyes, and immune system.
3. Strawberries: Good news! These delicious and versatile berries are packed with water and nutrients. They’re made up of 92% water in total and they’re a Vitamin C superstar! You may think oranges are in the lead for Vitamin C but it’s actually strawberries.
4. Grapefruit: This tasty citrus fruit is super hydrating and also quite high in Vitamin C. Made up of 91% water and 100% of your daily requirement for Vitamin C intake. Due to its high Vitamin C content it’s fantastic for skin health!
5. Peaches and plums: Juicy and delicious, peaces and plums are the perfect afternoon snack and filled with hydration. They both contain almost 90% water and they’re an excellent source of Vitamin A, C, fiber, and potassium.
The Most Hydrating Vegetables
1. Cucumbers: Out of any solid food we consume, cucumbers contain the most water, 96% to be exact! Cucumbers are also very low in calories and contain vitamin K, B, C, copper, phosphorus, potassium, and magnesium.
2. Iceberg lettuce: Raw lettuce is another fantastic way to stay hydrated! It’s also made up of about 96% water and contains Vitamin A and Folate.
3. Celery: Anti-inflammatory and antioxidant rich, we really can’t go wrong with celery! It contains 95% water and is also stacked with Vitamins A, K, C, and potassium.
4. Asparagus: Delicious eaten raw, grilled, or steamed, asparagus is made up of 92% water and tastes incredible. Another fantastic summer food!
These are just some of the amazingly hydrating foods that exist and will keep you feeling great and energized all summer long. Many people get bored of drinking plain water to meet their hydration needs, that’s why incorporating these foods throughout the day is such a good idea! Stay safe this summer everyone!
June 29, 2023
The Benefits of Prebiotics for Ultimate Gut Health
Whether you’re a gut health enthusiast or just looking to improve bloating and digestion, prebiotics could make a huge different! Keeping that tummy happy isn’t as difficult as it seems..So let’s dive into the realm of why prebiotics are important for our gut and overall health!

The Power of Prebiotics:

Now, you may be wondering, “What are prebiotics, and why are they so important?” Well, prebiotics are like the unsung heroes of our digestive system. They are a type of dietary fiber that our bodies can’t digest, but they serve as food for the good bacteria in our gut, known as probiotics. By nourishing these friendly bacteria, prebiotics help to maintain a healthy balance in our gut microbiota, which can lead to a plethora of benefits.

Happy Tummies, Happy Lives:

Picture this: You’re at a party, enjoying delicious food and great company. Suddenly, your tummy starts feeling offbeat, and you find yourself doing the uncomfortable “food dance.” Now, imagine a world where this dance is replaced with smooth moves and happy tummies. That’s where prebiotics come in!

By promoting the growth of beneficial bacteria in our gut, prebiotics can enhance digestion, reduce bloating, and ease discomfort. Foods like bananas, onions, garlic, and asparagus are rich in prebiotics, allowing you to shimmy through life with a content and harmonious tummy.

A Healthy Gut, a Strong Immune System:

Did you know that around 70% of our immune system resides in our gut? It’s true! A diverse and well-balanced gut microbiota can help bolster our immune defenses. By supporting the growth of probiotics, prebiotics can strengthen our immune system, reducing the risk of infections and improving overall health.

You can find prebiotics in various foods, such as whole grains, legumes, and chicory root. Sprinkle some oats on your yogurt, toss chickpeas into your salad, or sip on a cup of hot cocoa made with chicory root. Your immune system will begin to thrive!

Mood-Boosting Benefits:

Have you ever felt a rush of happiness after a satisfying meal? Well, your gut might have had something to do with it! Emerging research suggests that there’s a strong connection between our gut and our brain, often referred to as the gut-brain axis. A healthy gut microbiota can positively impact our mood and mental well-being.

Some prebiotic-rich foods, like dark chocolate and flaxseeds, have been found to enhance the production of feel-good neurotransmitters like serotonin. So, go ahead and treat yourself to a square of dark chocolate or sprinkle some flaxseeds on your morning cereal. Your taste buds and your mood will thank you!

In a world where happy tummies are a cherished goal, prebiotics take center stage as the unsung heroes of gut health. By nourishing our friendly bacteria, prebiotics keep our digestive system dancing to a smooth rhythm. From promoting better digestion to supporting a strong immune system and even boosting our mood, the benefits of prebiotics are truly awe-inspiring.

So let’s raise a glass of kombucha and toast to prebiotics—nature’s secret weapon for a happy and harmonious gut. Remember to include prebiotic-rich foods like bananas, onions, garlic, whole grains, legumes, and chicory root in your diet. Your gut and your taste buds will be doing a joyful jig in no time!

Sources:

Gibson GR, Hutkins R, Sanders ME, et al. Expert consensus document: The International Scientific Association for Probiotics and Prebiotics (ISAPP) consensus statement on the definition and scope of prebiotics. Nat Rev Gastroenterol Hepatol. 2017;14(8):491-502.

Roberfroid M, Gibson GR, Hoyles L, et al. Prebiotic effects: metabolic and health benefits. Br J Nutr. 2010;104 Suppl 2(Suppl 2):S1-S63.

Davani-Davari D, Negahdaripour M, Karimzadeh I, et al. Prebiotics: Definition, Types, Sources, Mechanisms, and Clinical Applications. Foods. 2019;8(3):92. doi:10.3390/foods8030092.
June 5, 2023
Garlic: The Secret Weapon for a Healthy and Tasty Life!
Picture this: you’re wandering through a fragrant herb garden, surrounded by a plethora of vibrant greens and delicate blooms. Suddenly, your nostrils tingle with an irresistible aroma that can only be one thing—garlic! This humble bulb has been tantalizing taste buds and warding off vampires for centuries. But did you know that garlic is not only a culinary hero but also a health superhero? That’s right, folks! In this blog post, we’ll uncover the marvelous benefits of consuming garlic for your overall well-being. So, grab your cloves and prepare for a garlic adventure like no other!

Garlic: A Tiny Bulb with a Punch

From warding off mythical creatures to jazzing up your favorite pasta dish, garlic has always held a special place in our hearts and kitchens. But its health benefits go beyond its delicious flavor. Garlic is jam-packed with essential nutrients like vitamins C and B6, manganese, and selenium. It also contains a compound called allicin, responsible for its distinct aroma and potent medicinal properties.

Boosts Immunity: Garlic is like a personal bodyguard for your immune system. Its antimicrobial and antiviral properties help protect against common infections, colds, and even the flu. Research suggests that garlic stimulates the production of white blood cells, strengthening your immune response. So, next time you feel a sniffle coming on, toss some extra garlic into your meals and let it fight those pesky germs!

Promotes Heart Health: Love is in the air, and garlic loves your heart right back! Studies have shown that garlic can help lower blood pressure, reduce cholesterol levels, and even prevent the formation of blood clots. These heart-healthy benefits can decrease the risk of cardiovascular diseases and keep your ticker happy. So, remember to add a dash of garlic to your favorite dishes and give your heart a little extra love.

Supports Brain Power: Brains need fuel too, and garlic is the perfect brain food! It contains antioxidants that protect your brain cells from oxidative damage, potentially reducing the risk of neurodegenerative disorders like Alzheimer’s and dementia. Additionally, garlic’s anti-inflammatory properties can help improve cognitive function and enhance memory. So, don’t forget to include garlic in your diet if you want to keep your brain sharp as a tack!

Aids Digestion: We’ve all experienced the discomfort of a grumpy tummy, but fear not, garlic is here to save the day! Garlic stimulates the production of digestive enzymes that help break down food more efficiently, promoting a healthy digestive system. It also acts as a prebiotic, nourishing the beneficial bacteria in your gut and supporting a balanced microbiome. So, if you want to keep your digestive system happy, make garlic your culinary sidekick!

As we bid adieu to our beloved garlic adventure, let’s recap the incredible benefits it brings to the table—quite literally! From boosting immunity and promoting heart health to supporting brain power and aiding digestion, this tiny bulb packs a mighty punch. So, embrace the wonders of garlic and let it sprinkle its magic in your meals and your health. Remember, a garlic a day keeps the doctor away!

Sources:

Ried, K., Toben, C., & Fakler, P. (2013). Effect of garlic on serum lipids: an updated meta-analysis. Nutrition Reviews, 71(5), 282–299.

Josling, P. (2001). Preventing the common cold with a garlic supplement: a double-blind, placebo-controlled survey. Advances in Therapy, 18(4), 189–193.

Borek, C. (2001).
May 19, 2023
Benefits of Eating Locally

Have you ever been to a farmers market in your town? It is such a great way to expose yourself to local fruits, vegetables, and other goods from your community! Depending on where you live, your grocery store might contain a lot of imported produce and goods. While it’s great to have a variety of produce and goods to choose from, imported foods are not always the freshest or most nutritionally dense for us to consume. More and more people are seeking out local foods, and for a good reason. Eating locally has a variety of benefits, from our health to our farmers. If you’ve been wanting to know more of the benefits of eating local produce, keep on reading!

Why Local and Seasonal Foods Matter

Did you know that plants are living things? Not in the same way that you and I are conscious beings, but plants also have a life and they can die. Plants use sunlight, water, air and nutrients – which are also the things we need. So why does all of this matter? Well, produce such as fruits and vegetables provide us with vitamins, nutrients, enzymes, and minerals we need to function as human beings. Veggies and fruits are live foods!

Buying seasonal foods (foods that are in season and local to where you are live) will provide you with the highest amount of nutritional value. As soon as a plant is harvested, they nutritionally start to break down. By incorporating more vegetables and fruits that are in closer proximity to where you shop and live you’re going to reap even more benefits.

When the temperature drops in the winter in North America, lots of root veggies are in season whereas during the warmer months more fruits and colourful veggies are in season. During the summertime, try and seek out a farmer’s market near you and get to know the farmers and what kind of seasonal produce you can look out for.

Benefits of Eating Local

Food tastes better

One of the best reasons to eat locally is because food just simply tastes better that way. Produce is harvested at peak ripeness meaning that you will get to experience the full potential of how vegetables and fruits should taste if you buy local. A great example of this is eating fresh local tomatoes vs store bought imported tomatoes.

It supports local farmers and your community

An excellent way to support your community is to buy local foods. Whenever you buy locally you support the economy, farmers, and everyone involved in the process. It’s also just better for the environment, the steps of getting food from farm to table travels a lot less of a distance when you eat locally, resulting in fewer greenhouse gas emissions.

It empowers you to eat healthier

There’s just something about knowing where your food actually comes from that makes a big difference. Buying local produce helps you become a closer part of the process, making you feel empowered more empowered around your food choices. They say it’s important to eat the colours of the rainbow, so when you go to your local farmer’s market try and look for as much variety as possible.

All in all, the choices you make around food matters. When it comes to shopping locally, it may take more work to seek out where to buy things but making these choices will benefit your health and your community. Remember to eat seasonal foods if you can for the most nutritional value and get creative in the kitchen with your delicious produce. Food is our source of energy after all, and we should never take that for granted!

May 18, 2023
Natural Sources of Potassium for Maximum Potential
Potassium, the essential mineral and electrolyte, has long been known for its importance in maintaining healthy bodily functions. This mighty mineral plays a crucial role in various body processes, including muscle contraction, nerve transmission, and regulating blood pressure. The good news is that potassium is abundant in nature and can be easily incorporated into your diet. In this article, we will explore some natural sources of potassium and the benefits of including them in your diet.

Bananas: The Potassium Powerhouse

When you think of potassium, the first thing that comes to mind is probably bananas, and for good reason! One medium-sized banana contains around 400mg of potassium. Not only are they a great source of potassium, but they are also packed with other essential nutrients like fiber, vitamin C, and vitamin B6. Bananas are also easy to incorporate into your diet, whether as a snack, part of a smoothie, or added to your morning oatmeal.

Sweet Potatoes: A Delicious Source of Potassium

If you’re looking for a potassium-rich food that’s also delicious, look no further than sweet potatoes. One medium-sized sweet potato contains around 450mg of potassium. Sweet potatoes are also a great source of fiber, vitamins, and minerals, making them an excellent addition to any diet. You can bake, roast, or mash sweet potatoes, making them a versatile and tasty ingredient for any meal.

Spinach: The Leafy Green Potassium Powerhouse

Spinach is another fantastic source of potassium, with one cup of cooked spinach containing around 840mg of potassium. Not only is spinach high in potassium, but it’s also packed with other essential nutrients like iron, calcium, and vitamins A and C. Spinach can be added to salads, smoothies, and soups, making it an easy and versatile way to increase your potassium intake.

Avocado: A Delicious and Nutritious Source of Potassium

Avocado is a delicious and nutritious fruit that’s high in potassium, with one medium-sized avocado containing around 700mg of potassium. Avocado is also a great source of healthy fats and fiber, making it a filling and satisfying addition to any meal. You can add avocado to your toast, smoothies, salads, or even make guacamole for a healthy and delicious snack.

Potassium is a crucial mineral that plays a significant role in maintaining healthy bodily functions. Incorporating natural sources of potassium into your diet is an easy way to ensure that you’re getting enough of this essential mineral. Bananas, sweet potatoes, spinach, and avocado are just a few of the many delicious and nutritious foods that are high in potassium. By adding these foods to your diet, you’ll not only be increasing your potassium intake but also enjoying a range of health benefits.

Sources:

https://www.healthline.com/nutrition/foods/high-in-potassium

https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional/
May 3, 2023
From the Sea to the Land: The Best Sources of Omega Fatty Acids
Are you looking for a treasure trove of health benefits? Look no further than the world of Omegas! These powerful fatty acids are essential for our body and offer a wide array of benefits for our health. But where can you find them? Fear not, landlubber! In this article, we’ll explore the best sources of Omegas, both animal and plant-based. So let’s dive in!

Benefits of Omegas

Omegas are essential fatty acids that our body needs to function properly. The most well-known types are Omega-3, Omega-6, and Omega-9. Omega-3s are especially important for brain function and heart health, while Omega-6s play a crucial role in regulating inflammation in the body. Omega-9s, while not strictly essential, are still beneficial and have been shown to lower cholesterol levels.

But what are the specific benefits of Omegas? Well, studies have shown that Omega-3s can:

Improve brain function and reduce the risk of depression and anxiety

Lower inflammation in the body and reduce the risk of chronic diseases like cancer and arthritis

Improve heart health by reducing triglycerides, lowering blood pressure, and reducing the risk of heart disease

Improve eye health and reduce the risk of age-related macular degeneration

Omega-6s, on the other hand, are essential for:

Regulating inflammation in the body

Supporting brain function

Maintaining healthy skin and hair

Omega-9s, while not essential, have been shown to:

Lower cholesterol levels

Improve insulin sensitivity

Reduce the risk of heart disease

Sources of Omegas

Now that we know the benefits of Omegas, where can we find them in our food? Well, there are many sources of Omegas, both animal and plant-based. Let’s take a look!

Animal-based sources

Fatty fish like salmon, tuna, and sardines are some of the best sources of Omega-3s. Just a 3-ounce serving of salmon can provide over 1,000 mg of Omega-3s!

Other seafood like shrimp, oysters, and mussels also contain Omega-3s, albeit in smaller amounts.

Grass-fed beef is a good source of Omega-3s, as well as other important nutrients like vitamin A and iron.

Eggs from pasture-raised chickens contain more Omega-3s than eggs from conventionally-raised chickens.

Plant-based sources

Flaxseeds are one of the best plant-based sources of Omega-3s. Just one tablespoon of ground flaxseeds can provide over 1,000 mg of Omega-3s!

Chia seeds are another excellent source of Omega-3s, as well as fiber and other important nutrients.

Hemp seeds are a great source of Omega-3s, as well as protein and other important nutrients.

Walnuts are one of the few nuts that contain Omega-3s, as well as other important nutrients like fiber and protein.

Leafy greens like spinach, kale, and collard greens contain small amounts of Omega-3s, as well as other important nutrients like fiber and antioxidants.

So there you have it, matey! The benefits of Omegas are numerous, and the best sources are a mix of animal and plant-based foods. Whether you prefer to get your Omegas from fatty fish or flaxseeds, there are plenty of options to choose from. And if you’re looking for a convenient way to supplement your Omega-3 intake, NutraChamps offers a high-quality Omega-3 supplement that’s made from sustainably-sourced fish oil.
March 24, 2023
Seasonal Foods to Keep you Healthy in the Winter

Seasonal foods and seasonal eating are something that have almost become a fashion statement. For the purposes of this article, we are going to focus on seasonal foods that are affordable and easy to make! We also want to keep in mind that COVID-19 is still among us and doesn’t seem to be letting up any time soon. This could mean limiting the number of grocery trips you make each week or month.

Winter is prime-time for many delicious fruits and vegetables that aren’t available in the summer. I live in Toronto, where the temperatures in winter can get down to -4°F, so our crops look vastly different once the temperatures drop! By incorporating more seasonal food like winter veggies and fruits, you help to boost your immune system during cold and flu season, which is super important now that we are entering a new wave of COVID-19.

Apples

Not only are these a nutritious seasonal food, but they are also extremely convenient. Full of fiber, Vitamin C, Potassium, and Vitamin K, there aren’t many downsides to eating an apple a day. They can help with weight loss, they help to lower blood cholesterol levels, and may even have prebiotic effects that help to promote good gut bacteria.

Autumn is the best season to go apple picking, and the choices are endless: Gala, Honeycrisp, Empire, Jonathan, Cortland, Jonagold, and the list goes on! Try them all!

“A medium apple — with a diameter of about 3 inches (7.6 centimeters) — equals 1.5 cups of fruit. Two cups of fruit daily are recommended on a 2,000-calorie diet.” – Healthline

Pumpkin

You don’t have to celebrate Halloween to enjoy pumpkins! I love that you can get good-quality pumpkin in a can (look for a sugar-free version!) without having to buy an entire pumpkin, roast it, and cut it up yourself. I’m not lazy, I’m just economical with my time! With a whopping 87% of your Vitamin A intake in this one seasonal food, pumpkin ensures your body’s natural defense against illness and infection works properly, improves your vision, and helps keep your skin healthy and bright. If you don’t want to buy the canned version, a good pumpkin should feel heavy for its size and be free from blemishes. The pumpkin’s shape doesn’t matter, just choose one with a stem that is 1–2 inches in length to avoid early decay.

Pecans

I personally love these all year ‘round, and you may recognize them best on top of delicious seasonal desserts like pumpkin pie, butter tarts, or muffins, but these pack quite the nutritional punch. With their crunchy texture and buttery flavor, these don’t need all the extra sugar in order to be enjoyed. Pecans contain more antioxidants than any other tree nut. They also contain vitamins and minerals such as manganese, potassium, iron, calcium, zinc, and magnesium, so they’re also a great immune-booster! Raw or roasted, most people can agree these nuts are delicious (unless you’re allergic), but one thing I know a lot of people can’t agree on: is it pronounced pee-can or peh-kahn?

Brussel sprouts

These cute sprouts are part of the Brassica family, along with other cruciferous vegetables like kale, cauliflower, and broccoli. They look like tiny cabbages! When at a market or grocery store, look for tightly closed green leaves. If they are yellow, they are most likely past their prime. High in fiber, full of antioxidants like vitamin C, and loaded with folate and potassium, these baby cabbages are a seasonal food that will keep you fuller longer and boost your immune system. These can be baked, boiled, or cut up raw and thrown on a salad for different flavors and textures.

Swiss Chard

This green leafy vegetable is one of my favorites because it doesn’t have an overpowering flavor. This makes it super versatile! I personally love it in smoothies or as a gluten-free and carb-free wrap. It’s great eaten raw or cooked. Just one cup provides over three times the recommended daily allowance of vitamin K and 44% of the recommended amount of Vitamin A, which makes it one of the ultimate seasonal foods for the winter. The British Journal of Clinical Pharmacology published a study in 2013 that found foods that are high in dietary nitrates, like Swiss chard, have multiple vascular benefits, one of them being a reduction in blood pressure.

Kale

This vegetable is usually in season from December until February, perfect timing for those winter seasonal foods. Part of the Brassica family, it is nutritionally loaded with vitamins A, K, C, and B6. This anti-inflammatory superfood is a great addition to salads, smoothies, or lightly fried, baked, or massaged in oil! There are different kinds you can get. My personal favorite is dinosaur kale (Lacinato kale), because of its long, flat leaves, versus green kale’s curlier leaves.

Citrus Fruits

Citric fruits are known for their Vitamin C content. In fact, one orange is all you need for your daily dose of vitamin C. For those who are looking to lower their calories but still want something sweet, look no further. Oranges, Grapefruit, and Pomelo are low in calories and high in nutritional value. Although they are in season from November through January, these fruits are often available year-round. I think they are great on their own, on the grill, or chopped up in a warm winter mulled wine!

Vitamin C is vital in a healthy diet. If you aren’t a big fan of citrus fruits try a supplement such as this one.

Winter Squash

It’s in the name! Squash is one of the perfect seasonal foods for warm and comforting dishes as the temperatures cool down. They keep well through the winter, so they’re great to keep around while you think of what you’ll make. Just like apples, there are tons of varieties to choose from: Acorn, Banana, Buttercup, Butternut, Delicata, Kabocha, Spaghetti, and more. Technically, Pumpkin is a winter squash, but it’s delicious enough to deserve its own category. Roasted, steamed, and used for decorations, these make great soups, side dishes, or cut up and frozen for later use. They actually super freeze very well so they can be stored for months!

Pomegranate

While antioxidants can be found in many fruits and vegetables, an in vitro study at UCLA found that pomegranate juice has, on average, more antioxidant capacity than red wine, grape juice, or green tea! What a great option for seasonal foods!

When I’m feeling bougie, I open up a can of La Croix and toss in a handful of pomegranate seeds. But how do you open a pomegranate? It’s intimidating until you’ve tried it! The easiest way to open pomegranates is to roll it on a cutting board to loosen the seeds first. Then position your pom in the middle of the cutting board. Start by cutting off the top part that looks like a flower. Then slice the pom in half! You can then tap out the seeds with a knife or your hand. It’s worth the work, trust me!

What are your favorite seasonal foods in winter? Let me know your favorite meals that help you stay warm and cozy. I know it’s an unpopular opinion, but I thrive in the winter thanks to these hearty foods. I hope you can find something exciting from my list to take with you to your next grocery store adventure!

December 1, 2020