Tips for Beating the Winter Blues

November 30, 2018

Tips for Beating the Winter Blues

Written by: Kate Orlando, Registered Holistic Nutritionist

Staying motivated during the winter months in Canada can be tricky. Shorter days and colder weeks can get you down. Here are some tips to keep you motivated to live your best life this winter!


Stay active


Just because it’s not light or warm doesn’t mean you have to stop your activity routine. You can still run, walk, hike, join a community center or gym or workout indoors. Group fitness classes are a great way to meet new people and stay motivated. Physical activity is not only great to help beat those winter blues, but it also supports your lymph system (immune system), digestive system, muscular and cardiovascular systems. When it comes to both indoor and outdoor activity, remember to dress appropriately and take safety precautions.  


Get your daily dose of sunshine: vitamin D!


Vitamin D is crucial for a healthy immune system, mood, energy levels, and bone health. In Ontario we see more sun in the winter than western and northern provinces; however, in order to make vitamin D, we need our skin to be exposed. This does not happen very often in the cold temperatures! Vitamin D supplementation is inexpensive and easy to add to your daily routine. Talk to your NutriChem health advisor about how much vitamin D is right for you.


Eat the rainbow


As the days get colder its normal to crave warm comfort foods. Just don’t forget about whole fruits and veggies! Make sure you are getting 5-7 servings of vegetables (cooked and raw) and 2 servings of fresh fruit every day. Colorful fruits and vegetables provide us with vitamins, minerals, antioxidants, bioflavonoids and fiber that support a strong immune system, healthy digestion and elimination, and keep our energy levels high. Be sure to eat a variety of raw and cooked vegetables every day.


Get your 8 hours


Days are getting shorter. Perfect! For sleep that is…  Aim to get 7-9 hours of sleep every night so you are better prepared to handle your day. You have a better chance at managing day to day stressors when you’ve had a good night’s sleep. Some other benefits of a good night’s sleep include immune support, muscle synthesis, detox, and digestion reset.


Written by Kate Orlando, NutriChem Registered Holistic Nutritionist and Sports Nutrition Expert

Kate graduated from the Canadian School of Natural Nutrition in 2010. As a Registered Holistic Nutritionist and Sports Nutrition Expert she is passionate about helping people on their journey to health. Kate recognizes that there is no one-size- fits-all approach to wellbeing. She uses education, lifestyle assessment and meal planning to create a personalized approach to help her clients achieve their goals.

As a marathon and trail runner, Kate understands first hand the important correlation between food and performance, and works with clients to support digestion, optimal energy and recovery. She is a certified Sigvaris fitter and is currently enrolled in the Health and Fitness Promotion Program at Algonquin College. Kate has special interest in digestive health, weight loss, energy and sports nutrition.

Click here for Kate's Recipes!

Call: 613-695-5405 to book an appointment with Kate.

Email: korlando@nutrichem.com





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