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7 Tips for Staying Healthy Over Winter

Staying healthy in the winter can seem challenging when you’re cooped up inside all day. There are a variety of easy ways to incorporate healthy living into your winter routine. Use the 7 tips below to stay healthy over the winter months.

1. Enjoy winter seasonal vegetables and fruit

Grapefruit, kiwi, mandarins, and oranges are all delicious and in season during the winter. Try having fruit in your breakfast if you’re not already, and add an extra serving of vegetables to each main meal. Broccoli, carrots, and cauliflower are great winter vegetables, so try adding them into soup for a warm and healthy dinner.

2. Take time for tea

Drinking tea dates back to ancient China, and in recent years, the spotlight has been on its health benefits. Black and green tea are rich in plant chemicals, and some include flavonoids, which have antioxidants. It is shown that individuals who drink tea regularly have healthier blood vessels and a lower risk of heart disease. Of course, many people who drink tea also do other healthy things, such as eating vegetables and exercising. This can make it hard to pinpoint the effects to tea-drinking alone, but tea is still good for you and should be included in your daily routine.

3. Stews, casseroles, and leftovers

Make your casseroles and stews with lots of vegetables to boost your meals with heart-healthy foods. When cooking stews and casseroles, remember to trim fat off the meat before cooking and add kidney beans, chickpeas, soy beans, or lentils for fiber, and use reduced salt stock. Extras means leftovers for lunch the next day. For winter desserts, stew some fruit and save some for breakfast the next day.

4. Perfect your portions

Winter is a great time to re-think the size of your meal, especially with foods such as rice, pasta and potatoes which, while delicious, can be easy to over-serve. Choosing a healthy portion size can help you manage your weight and free up space on your plate for more vegetables! Try using smaller plates when dishing up meals and waiting 20 minutes before heading back for seconds.

5. Get active indoors

Join a team or a physical activity program. There’s a lot of indoor activities to embrace over winter, such as yoga, cycling, dancing, basketball, and so on. Even spending 30 minutes walking on a treadmill is a great way to get active indoors. The key to this is making your winter activity enjoyable and social. Go try out your local indoor swimming pool; if you’re not a great swimmer, try some simple aerobics in the shallow end.

6. Sit less

Get active around the house. Don’t want to miss your favorite show? Try jogging in place or even just stretching while you watch. Try getting active cleaning, washing the dog, or dancing around the house. Have fun getting physical in the comfort of your warm home. Use an activity tracker to make sure you’re still getting your recommended steps in. Set a goal to get the same amount of steps in as you would in the summer months.

7. Bundle up

Keep an eye on the weather, and if it’s not bad out, go for a nice walk or run. Once you get moving, you’ll warm up. When you’re out and about, look for incidental ways to exercise, which include walking or cycling to the local shops instead of driving the car. You can also use the stairs instead of the elevator or escalator.

Whether you add more vegetables into meals or find a way to incorporate exercise indoors, find a way to stay healthy this winter. You’ll be glad you did once summer rolls around.

Source: HeartFoundation.org

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