Winter Nutrition

Winter Nutrition
Because winter is cold, your diet will need to produce more
warmth and heat. Warm hearty soups, casseroles, and stews
(all water rich foods) will take center stage during the
winter months to fortify and strengthen your kidney/adrenal
pathway. Winter foods are cooked longer and at lower
temperatures than foods during other seasons.

Fruits are out of season and therefore are a smaller part
of the winter diet. In contrast, root vegetables such as
yams, turnips, onions, garlic, and potatoes make up a
bigger portion of a winter diet. Cooked whole grains such
as millet, barley, brown rice, wheat, oats, and buckwheat
are good body heaters. Cooked with legumes such as black
beans, lentils and kidney beans, these make a warming and
nutritious meal.

Salty and bitter foods promote a deepening and centering
energy that promotes the capacity of your body for storage.
These foods tend to bring heat deeper into the body.
However, excessive salt intake can lead to constriction of
the Water element and may be related to problems with blood
pressure.

Bitter foods include:

rye

oats

lettuce

carrot tops

quinoa

lettuce

celery

asparagus

alfalfa

amaranth

escarole

watercress

endive

chicory

citrus peel

Salty foods include:

Miso

Millet

Seaweeds

Barley

soy sauce

and other salted foods

Foods that regenerate and strengthen kidney energy include:

beans and dark foods with salty flavors

millet

buckwheat

black sesame seeds

black soybeans

chestnuts

mulberries

raspberries

strawberries

walnuts

Because winter corresponds to the Water element, ocean
foods such as fish and seaweed are also good winter foods.
While eating more fish is encouraged there are some
guidelines needed. Nearly all fish contain trace amounts of
methyl mercury. In most cases, this is of little concern
because the level is so low. The fish most likely to have
the lowest level of methyl mercury are salmon (usually
undetectable levels), cod, mackerel, cold-water tuna, and
herring.

But certain seafood - particularly swordfish, shark and
some other large predatory fish - may contain high levels
of methyl mercury. Fish absorb methyl mercury from water
and aquatic plants. Larger predatory fish also absorb
mercury from their prey. Methyl mercury binds tightly to
the proteins in fish tissue, including muscle: cooking does
not reduce the mercury content significantly. As a general
rule, fresh water fish should be assumed to be mercury
laden unless specifically proven otherwise. Limit your
intake of fish to about 2 pounds a week – about 4
eight-ounce servings. Limit your intake of swordfish, shark
and warm water tuna to very occasional consumption. Limit
freshwater fish to no more than once a week (women of
childbearing age who might be pregnant and children should
avoid all freshwater fish completely). Reduce the
consumption of farm-raised fish. Eat most of your fish
baked or steamed and avoid fried, grilled or barbecued fish.

This winter take the time to cuddle up in a warm and cozy
place. Spend time meditating and listening to yourself.
Dream, reflect and store up energy and vitality. Sip
strengthening herbal tonics and nourish yourself with
hearty stews, soups and casseroles.

Enjoy the quiet of the winter season.

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Mary Ann Copson is the founder of the Evenstar Mood &
Energy Wellness Center for Women. With Master's Degrees in
Human Development and Psychology and Counseling, Mary Ann
is a Certified Licensed Nutritionist; Certified Holistic
Health Practitioner; Brain Chemistry Profile Clinician; and
a Health, Wellness and Lifestyle Coach. Reconnect to your
physical, emotional, mental, psychological and spiritual
natural rhythms at
http://evenstaronline.com