fit&HEALTHY Winter Wellness By Christina DeVoe, Sports, Recreation & Activities Director
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s the weather turns chillier, the days get shorter, and cold and flu season approaches, our minds and bodies can find it difficult to adjust. Side effects such as the winter blues, achy joints, dry skin and more can all begin to affect the way we live, work and play. Here are some helpful reminders to ease into winter and thrive! 1. Don’t forget to eat your greens!
A healthy diet with lots of vegetables will help you get all of the nutrients your body needs. Leafy green vegetables are packed with vitamins, minerals, and fiber, reducing the risk of obesity, heart disease, high blood pressure, and mental decline. 2. Stay Hydrated
Staying hydrated will help you maximize your physical performance, affect energy levels, and brain function. Drinking water also helps you stay moisturized! If your skin and lips are chapped, you may not drink enough water!
3. Take Vitamins and Supplements
Vitamins and supplements can help you cover nutritional bases that you may be missing in your diet. They can help support your immune system, boost your cardiovascular health, improve your eyesight, and promote healthy aging. 4. Exercise Regularly
Exercising regularly is always beneficial, but even more so in the winter months. Exercising raises your body temperature, which heats you up naturally and has a soothing effect on your body. (Think of it like a nice relaxing bubble bath, only with exercise!) Regular exercise also strengthens your immune system, which helps you fight off colds and flus.
BUTTERNUT SQUASH SOUP INGREDIENTS 2 tablespoons extra virgin olive oil 1 large yellow onion, chopped 2 apples, chopped ½ teaspoon sea salt 1 (3-4 pound) butternut squash, peeled, seeded, and cubed 3 garlic cloves, chopped 1 tablespoon chopped fresh sage ½ tablespoon minced fresh rosemary 1 teaspoon grated fresh ginger 1 teaspoon nutmeg 1 tablespoon cinnamon 3 to 4 cups vegetable broth Freshly ground black pepper For serving, optional Chopped parsley Toasted pepitas Crusty bread 18 | Winter 2021–22
METHOD: 1. Heat the oil in a large pot over medium heat. Add the onion, salt, and several grinds of fresh pepper and sauté until soft, 5 to 8 minutes. Add the squash and apples and cook until it begins to soften, stirring occasionally, for 8 to 10 minutes. 2. Add the garlic, sage, rosemary, cinnamon, nutmeg and ginger. Stir and cook 30 seconds to 1 minute, until fragrant, then add 3 cups of the broth. Bring to a boil, cover, and reduce heat to a simmer. Cook until the squash is tender, 20 to 30 minutes. 3. Let cool slightly and pour the soup into a blender, working in batches if necessary, and blend until smooth. If your soup is too thick, add up to 1 cup more broth and blend. Season to taste and serve with parsley, pepitas, and crusty bread. All the ingredients can be dropped into a crock pot and cooked slowly all day while you’re at work or play. Add lentils for added protein!
