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Winter Tips for a Healthy and Safe Season

As a health professional I see many people falling sick during the winter season. The cold weather certainly brings new challenges to the body and health, although, there are basic principles that most people can do to prevent and to recuperate from sickness at this time of the year. Below are my best advices to keep your body strong to fight the cold season:

1. Watch your Water Intake

Many people reduce their water intake during the cold season due to the reduction of perspiration and loss of water by the heat. Although, water is essential to keep the system healthy and flushing the toxins. Remember to drink at least 40ml of liquid per kilo of weight everyday.

2. Drink or Eat more Fruit

Winter have amazing produce and the fruits are different than most seasons of the year, so have fun trying all the varieties around. The ideal is to eat or drink at least 2-3 portions of fruits a day, that’s it. You can use pears, apple, strawberries, blueberries, grapes, oranges, and many other fruit types in smoothies, porridges, healthy cakes, stews and compotes. The best thing about fruits you have to remember is that they supply your body with great variety of vitamins, minerals and phytochemicals important to health. Enjoy it! 

3. Eat more Vegetables and Soups

Winter is good for rich dishes and to make delicious dishes such as soup, casseroles, slow cooking, baking and roasting. I love cooking in winter time. I’m not a big fan of the cold weather but I love cooking when is cold, especially soups. So, my tip to you is, to use as much as possible of seasonal vegetables, and create your own dishes with it. Try to explore new flavors and produce or stick with the ones you like most. The idea is to use natural ingredients in your cooking

4. Drink more Tea, and less Coffee

The cold weather makes us naturally crave more hot drinks to keep us warm so instead of drinking more coffee, try to drink more organic tea infusions. The benefit of doing this is that you reduce your dehydration form the caffeine effect, and increase your hydration by drinks more tea. Plus, herbs contain amazing chemical properties that can increase energy, kill germs, bacteria, promote relaxation, induce sleep, reduce gastric discomfort and protect the body against ageing. Some good teas to use during winter are: chamomile, peppermint, lemon grass, green tea, valerian, Melissa, fennel and hibiscus

5. Use more medicinal herbs in your cooking

I often teach in my classes about the superpower of nutrients and phytonutrients (plant chemicals), and the medicinal effect they have on us. Culinary herbs are packed with medicinal properties and it can be used daily to help prevent diseases and even cure it. Herbs such as rosemary, thyme, sage, dill, oregano, parsley, basil, curry, ginger, garlic, onion, chili and peppers are excellent for adding flavor to the cooking recipes. Try to use herbs once or twice a day for lunch and dinner meals. 


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