Take advantage of this opportunity to test new foods with winter-specific benefits.
Restore Your Immune System
Living in cold-weather areas often means an increased likelihood of catching the flu, especially during the holidays when people gather and share germs. Additionally, frequent eating during the holiday season can impact digestive health, which in turn affects the immune system since a significant portion of it resides in the gut.
To strengthen your immune system, consider incorporating a good probiotic. Instead of sugary yogurt, opt for goat milk or Greek yogurt enriched with probiotics. Taking a glutamine supplement can also be beneficial. When you feel a cold coming on, taking 5g of glutamine every hour can help repair your gut.
When harmful bacteria enter the gut, it can take up to five days for them to cause flu symptoms. By repairing the gut, you can restore its balance and potentially reduce the duration of flu symptoms.
Eat a Variety of Foods
Winter is a great time to diversify your diet. Swapping your usual meals for different foods, like filet mignon and mashed cauliflower instead of chicken and rice, can help prevent food intolerances that develop from eating the same foods repeatedly.
During winter, lower sunlight exposure can lead to vitamin D deficiency. Instead of relying on fortified foods, choose natural sources of vitamin D such as mackerel, cod liver oil, sockeye salmon, sardines, sole, beef liver, and eggs.
Help Build Lean Muscle Mass
Increase your protein intake to build lean muscle mass. Incorporate a variety of meats, including wild game like venison, boar, and bison, which are free of chemicals and antibiotics. This natural meat supports muscle growth, keeps you focused, and boosts your metabolism, providing high energy levels throughout the day.
Keep Your Metabolism Active
Maintaining an active metabolism during bulking up doesn’t mean gaining excessive fat. Stick to low glycemic carbohydrates, but increase your carbohydrate intake at night when your body processes them more efficiently. Ideal carbohydrate sources include sweet potatoes, wild rice, and carrots. Timing your nutrient intake, especially after a hypertrophy workout, can optimize your energy levels for the next session.
Promote Healthy Brain Function
Winter’s lack of sunshine can affect mood
and motivation, leading to depression-like symptoms. Ensuring your brain receives the necessary fats is crucial during this time. All types of fats—polyunsaturated, monounsaturated, and saturated—are important for brain health. Saturated fats, in particular, support testosterone levels, muscle growth, tissue repair, immune function, and sexual health. Good sources of saturated fats include coconut oil, organic butter, meats, and nuts.
Mary Enig, in her book “Know Your Fats,” highlights the role of saturated fats in retaining omega-3 fatty acids in cells, facilitating their conversion to DHA, which is vital for optimal brain function. However, balance is key; saturated fats should constitute about one-third of your daily fat intake.
Plan Ahead for Seasonal Changes
Winter will eventually give way to spring, so plan your diet changes in advance. Taking a break from your regular eating habits and incorporating different foods can make your spring and summer diets more enjoyable and effective. Trying new foods and breaking out of routine can help you stay motivated and maintain interest in your nutrition plan.