Wednesday 08 / May / 2024
The winter season brings simple pleasures such as hot cocoa and holiday music. However, the hustle and bustle of the season can also take a toll on your well-being. Stress and unhealthy eating associated with seasonal celebrations are paired with colder weather that makes many people want to curl up inside with a blanket. Plus, the ongoing challenges of virtual learning, remote working and staying home can also impact overall health.
Fortunately, Registered Dietitian and Nutritionist Dawn Jackson Blatner based in the US has three simple tips to boost your overall health and immunity this winter:
Get active daily
With so many people working and studying remotely, physical activity is already lower. With the addition of colder weather, people of all ages may not be getting enough exercise. It's important to make time to be active at a moderate level for 20-30 minutes a day. You can stay safe working out at home by following free online workout videos, practicing stretching and yoga independently, playing actively with your kids, or doing another activity that gets you up and moving. Whatever you like, just make sure to carve out time daily to be active to ensure the most benefits.
Soak up the sun whenever possible
Fresh air and being outside is great for supporting mental health, but it has physical benefits as well. Being outside for 10-15 minutes each day helps your body absorb adequate vitamin D from the sun. So even if the weather is chilly, it's worth putting on a few layers and going outside on your patio or taking a walk around the block. You'll be amazed how refreshed you feel! Remember, if you're going to be outside longer than 15 minutes, you'll want to wear sunscreen because even during cool or cloudy days, sunburn is a possibility.
Choose nutrient-dense foods
Ensuring you get plenty of vitamins is important, especially during winter months, to support health and wellness. One simple swap you can make is adding nutritious eggs to your diet. Eggs are rich in a variety of micronutrients including vitamin D, vitamin E, and more than double the vitamin B12 and omega-3s. These micronutrients can only be derived through the foods we eat and can help support a strong immune system throughout the winter. To add even more nutrition, pair your eggs with plenty of colorful vegetables like spinach, tomatoes, bell peppers and more.
If you're looking for a nutritious and delicious brunch recipe this winter season, try the Asian Frittata.
Asian Frittata
Ingredients
Sauce
1 tablespoon white vinegar
1 tablespoon soy sauce
1 teaspoon hoisin sauce
1/2 teaspoon freshly grated ginger root
1/4 teaspoon finely chopped fresh garlic
Frittata
6 ounces boneless skinless chicken breasts, cut into 1/4-inch strips
1 teaspoon soy sauce
2 teaspoons sesame oil
6 t Eggs (large)
1/2 teaspoon pepper
1/4 teaspoon salt
3 tablespoons butter
1/2 cup chopped red bell pepper
4 (1/2 cup) green onions, thinly sliced
1 small stalk (1 cup) bok choy, cut into 1/2-inch pieces
Directions
Heat oven to 350 F. Place oven rack in upper middle position.
Combine all sauce ingredients in bowl; set aside.
Combine chicken, 1 teaspoon soy sauce and 1 teaspoon sesame oil in bowl; set aside.
Combine remaining 1 teaspoon sesame oil, eggs, pepper and salt in bowl; beat with whisk. Set aside.
Melt 1 tablespoon butter in 10-inch nonstick ovenproof skillet over medium-high heat until sizzling; add chicken strips.
Cook, stirring occasionally, 2-3 minutes or until chicken is no longer pink. Remove chicken; set aside.
Add 1 tablespoon butter to same skillet; add bell pepper, green onions and bok choy.
Cook over medium-high heat 2-3 minutes or until vegetables just begin to soften. Remove vegetables; set aside.
Melt remaining 1 tablespoon butter in skillet over medium heat until butter is sizzling.
Add chicken and vegetables to egg mixture; pour egg mixture into skillet.
Cook, stirring and lifting around bottom edges with spatula, 1-2 minutes or until eggs just begin to set.
Place skillet into oven; bake 8-10 minutes or until eggs are set.
Carefully place large plate over skillet; turn skillet to release frittata onto plate. Serve with reserved sauce.
