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The need to bundle up and stay warm is not just for outside jaunts in the snow.  When the days are colder and longer, and the snow is piling up, we can also get more warmth from our food and give a little boost to our immune system.

Here are some winter tips and facts to help you stay healthy and keep warm.

Make sure you are getting enough Vitamin C!  Vitamin C is a great nutrient that works as an antioxidant supporting the cells in your immune system. Since winter tends to be a time when we exercise less and are more exposed to sickly infections, it is important to maintain a high level of vitamin C in our cells so they can fight the bacteria, viruses and germs  that seem rampant everywhere at this time of year.

Eat some root vegetables!  Vegetables are fantastic winter foods and some are packed with vitamin A and C. Sweet potatoes, pumpkin, squash, turnips, rutabagas, and parsnips can be prepared in soups and stews and even in a hearty chilli or prepare some tasty root fries. Add some extra garlic … it’s a well-known fact and not just an old wives’ tale, that garlic can prevent or stave off a cold.

Drink lots of water!  We often think that we don’t need to drink as much water in winter as we do when we are sweating in the summer, but it is just as important to stay hydrated in the winter.  But it is important to remember that human cells need water to function. We should all aim to drink 6-8 glasses of water every day, every season.

Beans, beans are good for your heart!  Aside from their great taste, beans, lentils and legumes such as chickpeas add great flavour to meal.  They are rich in protein and low in fat and are the perfect health food. Adding tofu and dark leafy vegetables will also add a great kick to your winter diet. Think about adding some shredded ginger root to your beans.  Not only will it help ward of colds and help warm you from the inside out, but ginger also  helps to reduce flatulence!

Take a look at the % Daily Value information found on www.healthycanadians.gc.ca for help in making informed food choices. 

Crock-pot white bean and mushroom chowder
Serves 6

This soup is a great way to use dry beans without much effort or soaking. Serve it with a nice piece of whole grain bread.

Ingredients

• 1 cup (250 mL) dry navy beans
• 2 cups (500 mL) sodium-reduced chicken broth
• 3 cups (750 mL) water
• 1 cup (250 mL) diced onion
• 1 cup (250 mL) diced celery
• 1 tsp (5 mL) dried thyme
• 4 cups (1 L) sliced mushrooms (button or cremini mushrooms work well)
• ½ cup (125 mL) evaporated skim milk

Directions

1. Place beans, broth and water in a crock-pot and turn the setting to high while you are preparing the other ingredients.
2. Add the onion, celery, thyme and mushrooms. Cook on high for 4 to 5 hours or low for 7 to 8 hours. Beans should mash easily.
3. Right before serving, add the evaporated milk. Serve.

Nutritional information per serving 
(1 ½ cups / 375 mL)

• Calories: 160
• Protein: 11 g
• Total fat: 1 g
  • Saturated fat: 0 g
  • Dietary cholesterol: 1 mg
• Carbohydrate: 29 g
  • Dietary fibre: 7 g
• Sodium: 164 mg
• Potassium: 670 mg

Found on the Heart and Stroke's Foundation website. For even more recipes, and great tips on staying healthy, check them out here. 

A doctor was asked why do we and other people urinate so much at night time. Answer from this cardiac doctor was gravity holds water in the lower part of your body when you are upright. When you lie down and the lower body (legs and other things) seeks level with the kidneys it is then that the kidneys remove the water because it is easier. This then ties in with the last statement!
You need your minimum water to help flush the toxins out of your body!

Correct time to drink water... Very Important. From A Cardiac Specialist! 
Drinking water at a certain time maximizes its effectiveness on the body:

2 glasses of water after waking up - helps activate internal organs
1 glass of water 30 minutes before a meal - helps digestion
1 glass of water before taking a bath - helps lower blood pressure
1 glass of water before going to bed - avoids stroke or heart attack

Water at bed time will also help prevent night time leg cramps. Your leg muscles are seeking hydration when they cramp and wake you up with a Charlie Horse.

Did you know that a few hours a week in the garden can lower your blood pressure and reduce stress? Over and over again studies have demonstrated the health and social benefits of gardening.

Here are few tips on staying in shape for the gardening season:

1. Wear sunscreen and a hat to portect yourself from harmful UV rays.

2. Do a few gentle stretches before tackling the hard stuff,; a few upper body twists and some hamstring stretches will go along way to preventing soreness the next day.

3. Go slow and steady and change activities often.  Rather than spend 3 hours on your knees pulling out mint roots, vary activities to give your body a break and time to rest between tasks.

4. When lifting anything, suck in your abs to support your back and bend from your knees, using your legs to lift. Try to push things in a wheelbarrow rather than lift them.

5. Remember that a few weeds can be beautiful and a lot more pleasant than a bad back

A new interactive tool is now available courtesy of the Canadian Food Inspection Agency, Health Canada and The Public Health Agency of Canada.

The HEALTHY CANADIAN CAMPAIGN comes with Nutrition tools that can help keep you healthy.  Click on the meter for access to interactive tools, nutrition facts table, educator resources and lots of articles on healthy eating.

Have fun exploring the interactive nutrition facts table...choose your products according to their nutrients and prepare for a healthy summer!

Aromatherapy has long been heralded a cure for many a bad mood.  We all know that we prefer certain aromas to others, some create a sense of balance in our lives by affecting our body, mind and emotions. It has been scientifically proven that there is a chemical reaction between essential oils and our body but what smells good to one person may be disgusting to another.  Below is a list of common scents and their benefits.  Try one, try them all; see which makes you smile!
Anise - mood enhancer, euphoric
Chamomille - mood enhancer and stress reducer , also facilitates sleep
Cinnamon - helps relieve drowsiness, irritability and improves concentration.
Citronella - energizes
Eucalyptus - invigorates
Ginger - reduces anxiety, muscle aches and tension
Jasmine - reduces depression and insomnia
Lavender - relieves stress and anxiety and migraines
Lemon - relaxes and clears the mind
Orange - mood enhancer
Peppermint - clears the mind, aids concentration and relieves congestion
Vanilla - calms and affords a sense of well being and ease