Dee Miller – Essentials of Winter Nutrition

Dee Miller – Essentials of Winter Nutrition


Hi everyone my name is Kamilla. I am the
social media coordinator here at canfitpro and today we’re here with one of
our PRO TRAINERS Dee Miller! Hi everyone today. So thank you.
Thank you so much for inviting me to do this. No problem. So Dee,
we’ve had you on in the past to talk about our healthy weight loss coach
course but today, now we’re back, it’s wintertime, it’s January. right now yes it
is and yes it’s a little chilly in Canada. Yes I see you got your sweater yeah it was just outside it’s chilly out
there yeah it’s a little cold here in Toronto as well.
so today Dee is going to tell us a bit about winter nutrition and where we can
get the vitamins and the things we lack and just things to keep in mind and how
I’d say winter nutrition is different from the things we get in the sun
definitely so yeah winter um the sun’s when it is out is not very strong and we
all know that vitamin D is so important to our bodies we need that Sun or we
need our vitamin D. It’s so cold everybody’s walking around shaking and
shivering and when they get home it’s like oh all I want is comfort food so
nutrition is so important at this time of year it’s so hard to get your veggies
and your fruits in even drinking water people don’t realize you need as much
water in the summer and in the winter because what does water do for us? Hydrates us. What does winter do cracks our skin dehydrates us makes us feel really
crappy you know serotonin so we’re like all we’re gonna do is like binge eat and
the hot chocolate everywhere we go right so everybody in chocolates good for you
right so we have to look at some of the nutritional things that we need to
change from the summer fall into the winter so where would you like me to
start? So you mentioned that already that for instance we do have a harder
time getting fruits and what are some other challenges you would
say are with eating healthy during the winter when we get home we’re cold we’ve
either had to scrape off our car or warm up our car her truck or just get off a
bus we finally get home we get warm and what
do we want it’s not like in the summer was like oh let’s have a salad almost
the last thing you want to do is have something cold so I have to recommend
one of the best things you can do to get your fruits and vegetables especially
your vegetables and in the winter those root vegetables are still really fresh
and easy to get it has some soup have some stews
we’ve got a great soup here make throwing everything into a crock pot and
are fabulous all the time soups are fabulous it’s easy you can
throw everything you need into the crock pot before you go and to work in the
morning come home dinner’s ready and it’s nutritious you’re not getting that
over processed food that you would pick up yes it’s easier to order a pizza or
to stop and get something on the way home that’s already processed and
already made for you but just do with a little bit of planning it’s so much
easier to actually have nutritious healthy food for yourself and your
family when you get home. So what you mentioned the root vegetables so what
are some other things we can get at the grocery store that are still fresh? Yeah
we want to stay away from those things that are traveling right across from the
States or they lose their nutrients the longer that spinach carrots they lose
10% almost every single day of their vitamin C when they’re traveling you
want to get those vegetables from as close to home as possible okay so things
like turnip things you haven’t even tried before try adding one or two new
vegetables into a soup or stew or even to have just as little snacks turnips
rutabaga celery carrots all of those are all and squash butternut squash soup
that’s what about biggest sellers and just by blending it you don’t have to
the cream in it and so healthy for you putting butternut
squash and some pears but sweetness you’re getting your fruits and
vegetables easy and you can take it you can freeze it you can move a big batch
on the weekend meal prep it and you got it for the whole week or whenever you
want to so to get those healthy importance that are easy to get at at
the grocery store right now you don’t have to go to a farmers market it’s
better if you can but a lot of places like I know here it’s hard to get to the
farmers market is only one day now and there’s only really a lot of root
vegetables so if you can get them at your farmers market and if you can’t you
can still easily get them at the grocery store so good point but I do love my
butternut squash soup it’s the best and if anybody wants any kind of recipes
just let me know and we’ll be able to go through them Dee. That’s amazing oh man you did touch upon the lack of vitamin D in the winter so can you please tell us a
bit more like where do we normally get vitamin D and why is there less vitamin
D in the wintertime? Yeah vitamin D is so important especially that vitamin in
helping with calcium as we know calcium is so important to our bodies helping to
fight osteoporosis muscles works around everything and we need that vitamin D so
in the summer we’re outside we can get vitamin D through the Sun right through
our skin so we make our own vitamin D which is great but in the winter and
studies show that in the winter we need to do more sometimes supplement with
vitamin D with our food so eating more things like salmon.
I started means if you can do it I still have a hard time with sardines and no
matter how hard I try tuna and again you have to be careful to know but it going
with a light tuna will help with the vitamin T there’s a lot of dairy
products that are enriched with vitamin D yogurt you’ve got milk you’ve got your
cottage cheese if you are eating cheese that’s great the ones that are a little
bit more enriched with vitamin D as well orange juice can you look at that orange
juice vitamin D it’s so important to get those vitamin d vitamins into us that
sometimes have to look for other ways things we wouldn’t have in the summer we
can’t have in the winter to help with vitamin D so more fish farm
fish you kind of want to stay away from but studies show that the vitamin D in
wild salmon it’s it’s more than what you need in a day so i’m three three ounces
is all you really need a couple times a week and you’ve got your vitamin
D which is great so you mentioned orange juice but for instance if I don’t eat
fish or dairy products is there another way I can get vitamin D through food
again with your leafy vegetables um I don’t want to talk about supplements but
sometimes in order to get them you need to talk to somebody especially your
health care provider oh maybe getting a supplement for
vitamin D especially in the winter months because it is so important and it
helps fight so many different things heart disease cancers it’s all proven so
you want to make sure you’re getting that vitamin D and if you’re not getting
it through enriched foods that are enriched with vitamin D then you might
want to talk to you about care provider of finding different ways of getting
them through supplementation so are there any other nutrients for vitamins
we specifically need to get in the winter yes it seems we live in Canada
and we get used to the cold eventually and we need to get those
vitamins so let’s say vitamin C oranges right get your citrus fruit get that
butter and it really really helps with as you know vitamin C when we’re having
a cold it won’t stop us from getting a cold but it might help get that cold to
run away a lot faster in to somewhere else. Other things, zinc, so, whole grains.
Any kind of whole grains, quinoa, your wild rice, all of your bull grains will
help you with zinc and that’s another one easily the winter. Antioxidants, green tea, gotta drink your tea in the winter. Get those antioxidants
okay as many as you can free to use one of the best way to do it. Let’s say we’ve
got vitamin E. You said earlier you like butternut squash. Squash fabulous way to get all of your vitamins. Cabbages, adding those to soups and stews and even really help
with your vitamin E. Potassium. My banana looks a little brown right now
but bananas great potassium. Kiwis dates. All of these things that
we’re not getting as much up in the winter months as we are in the summer we
really want to be a bit of those. Interesting. That’s a good point.
Now I know you mentioned the importance of getting the fresh fruits and
vegetables from the grocery store but do you recommend buying frozen fruits and
vegetables or not you know I do and again you have to read the labels labels
are really important you don’t want to buy the ones that are ready to throw in
microwave look for if you can do organic organic vegetables and fruits that are
right processed right there so you don’t have that travel time where they’re
losing so many nutrients if their pulse has two or absolving flash frozen and
right away and the processing yes they are still processed but you’re still
keeping those nutrients a lot better than you if they were to travel. Like
look at spinach and cheese is almost half of its vitamin C traveling so even
though you think you’re eating really well it’s still better to buy frozen
spinach. unless it’s coming like local so those
frozen vegetables. Yeah. Read the labels. Make sure the salt not added you’ve got
nothing else they are you just getting the organic or just that the one product
nothing else in there if it says you can just throw it in the microwave stay away
from home if it’s got sauces and different frozen vegetables read the
labels and see what you’re getting yeah that a lot of time a lot better then
fresh and definitely better than canned you want to stay away from we can’t stay
awake okay so if there are personal trainers watching this how can they help
their clients as well to eat healthier in the winter yeah it’s hard as a
personal trainer we all go through it and we can’t go through it ourselves so
different things I’m trying to get them to go up for walks and get more Sun get
that vitamin D try to get as much done as you can
meal prep was one of the best ways to get your clients as we all know to be
better if they’re making large amounts of stews getting those nutrients that
they need root vegetables getting other vegetables
in there it’s easy to throw phones and peas into meals some carrots we’ve got
all those mix frozen vegetables you can use just adding them in again you don’t
want to make them mush but it’s a great way especially in soups and stews the
nutrients and other things meal prep like I said is one of the most important
just getting them recipes showing them how easy meal prep really is sometimes
even with the HWL course one of the things I love to do the most is to take
my students into a grocery store and what are one of the things that you
think your clients are going to need help with and go through the grocery
store and look at different products and see you know what products we can
actually suggest that I find it’s trying to make them okay that’s a good point Dee.
So do you have any other tips for our viewers today you’ve got to eat healthy?
we wait in the winter we’ll walk around even more so like we’re freezing we want
those comfort foods that you know macaroni and cheese is always really
nice when you get home cuz it’s gooey and warm it makes you feel really good
you just gotta think about you know yes Christmas and a little holiday seasons
and everything that all the things that we do in the winter to stay will only
feel comfortable kind of gets us on a rotation of eating unhealthy so you got
to kind of just stop and reprocess okay how am I going to make every single meal
that I have getting my fruits and vegetables getting my water getting as
healthy as possible so look at easy things to do oatmeal like it’s so easy
to make in a crock pot or make oatmeal in the morning I mean you can instant I
want you to stay away from steel-cut oatmeal it’s no good for you in the
winter it keeps you warm fills you up it’s got so many nutrients in it great
great way to start the day and then you know how much you’re gonna
have lunch for maybe out of soup we know that having a soup before your meal not
only get your vegetables but have a homemade soup don’t go out unless you’re
coming to see me of course and getting one of ours but make sure the soup
you’re getting is not from a store full of sodium like look at what you’re
actually eating. so how have your vegetables and your
soup you’re getting those vegetables and those nutrients that you need and then
dinner adding in some frozen vegetables that you wouldn’t usually have try
different recipes of frozen vegetables get those root vegetables we don’t use
them so much in the summer but in the winter they are so good for you and
they’re so filling people coming into the cafe now and having soup they’re
like this is turnips I didn’t know I like turnip so try things you didn’t
think you’d like and and guess what a lot of the times you’ll find don’t you
like them we are taste change so go with those root vegetables and still as
healthy as possible That’s amazing Dee. And I do have to come
to your cafe to try that soup you showed us earlier we’ve got and you know what
it’s so easy the air on Friday or on a Saturday all your fresh
vegetables that are in your fridge don’t throw them out use them up we’d have a
vegetable soup that we made here today of everything that was left in the
fridge in the last three days and and just add some beans some rice you’ve got
your protein good to go that’s amazing thank you Dee so if
someone is interested more to learn about nutrition or where can they go?
healthy eating and weight loss coach from canfitpro. You know how much I love
this course it’s my favourite it’s teaching people how to eat is so
important and through the healthy eating weight loss of course you can teach your
clients exactly what they need to do to get the results that they want so it’s a
fabulous course. I get online right away and sign up for the next course. That’s
amazing, thank you so much Dee. Thank you. Have a good rest of your day and remember to stay warm yes same to you thank you. Thank you bye!

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