Winter Eating: Stay Healthy and Mindful in the Cold

with Mindfulness and Gratitude

Author

Peggy Gleason
January 20, 2025

Winter brings unique challenges to our eating habits, from cravings for comfort foods to reduced access to fresh produce.

The cold weather and shorter days can impact our energy levels and lead to emotional eating, but with a mindful approach, you can maintain healthy habits throughout the season.

Why We Eat Differently in Winter

Cravings for Comfort Foods: Our bodies naturally seek higher-calorie, warm foods like stews and baked goods to stay warm.

Seasonal Produce Shortages: Limited fresh fruits and vegetables can reduce variety in meals.

Emotional Eating: Seasonal Affective Disorder (SAD) can lead to mood-driven cravings for sugar and carbs.

Decreased Hydration: We often forget to drink enough water in cold weather.

5 Tips for Healthy Winter Eating

Warm, Healthy Soups: Choose broth-based soups with vegetables, lean proteins, and whole grains like quinoa or barley for nutrient-packed comfort.

Seasonal Produce: Incorporate winter staples like sweet potatoes, kale, squash, and citrus for variety and nutrition.

Mindful Comfort Foods: Satisfy cravings with healthier swaps—use whole grains in baking or Greek yogurt instead of heavy cream.

Hydrate Smartly: Stay hydrated with herbal teas or warm lemon water to combat the dry winter air.

Mind Your Cravings: Pause to check if you’re truly hungry before reaching for snacks. Practice mindful eating by savoring each bite.

Success Strategies

Meal Prep: Batch-cook soups and casseroles to save time and reduce the temptation of unhealthy convenience foods.

Stick to a Routine: Plan meals to avoid skipping or late-night snacking, even with shorter days.

Add Seasonal Joy: Use warming spices like cinnamon, ginger, and nutmeg for flavor and health benefits.

Final Thoughts

Winter is a time to embrace comfort while staying mindful of your health.

Focus on creating nourishing meals and maintaining balance with hydration, fresh produce, and mindful eating practices.

Healthy eating isn’t about perfection—small, consistent choices can keep you feeling your best all season long.

Stay warm, stay mindful, and enjoy the cozy flavors of winter!

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Subscribe to See All Our Podcast Episodes:

In this enriching episode, Dr. Peggy Gleason welcomes Elizabeth Dufraine, a passionate gardener, community leader, and author, to explore the profound impact of gardening on community, sustainability, and personal growth.

Elizabeth shares her inspiring journey from a high-level career in analytics to creating thriving community gardens and fostering inclusivity through her initiative, Gardens for Us.

"Gardening brought me back to my roots. It grounded me, both physically and emotionally."

Elizabeth recounts how her shift from a high-tech career to the simplicity of gardening transformed her perspective on life.

"It’s not just about growing plants; it’s about growing connections."

Elizabeth delves into the inclusive nature of community gardening, from involving diverse cultures to using innovative tools like AI translators for better collaboration.

"It begins with one step—reach out to one person and share your vision."

Elizabeth offers actionable steps for aspiring community garden creators, emphasizing starting small, building support, and understanding local needs.

"Even in winter, there’s a way to keep growing. It’s all about preparation and creativity."

Elizabeth shares tips for extending gardening seasons and making the most of colder climates.

"It’s about empowering others to start their own garden spaces and build communities that thrive together."

Elizabeth teases her forthcoming book, a comprehensive guide to launching and sustaining community gardens.

✨ “Gardening isn’t just planting seeds; it’s planting hope and connection.”

✨ “Your community shapes your garden, and your garden shapes your community.”

✨ “Every frost is a reminder of resilience; we can always prepare and keep growing.”

✅ Start Small: Share your vision with one person to spark momentum.

✅ Be Inclusive: Understand the diverse needs of your community and adapt.

✅ Plan for Seasons: Utilize frost dates and creative solutions to extend growing periods.

✅ Find Resources: Leverage local bylaws, sponsors, and committees for support.

📘 Preorder Elizabeth’s Book: "A Beginner’s Guide to Starting Community Gardens"

🌐 Explore Gardens for Us: https://web.actionera.com/Gardens4Us/

🌱 Follow Elizabeth’s Gardening Journey:

If you enjoyed this episode, follow us on Apple Podcast to the Professional Women’s Wellness Podcast and leave a 5-star review for a chance to access Dr. Peggy’s $197 course, Goodbye Night Bites.