Incorporating MyPlate into our daily meals can be especially enjoyable during the winter months. Seasonal produce such as apples, squash and kale can feature prominently in your meals, ensuring you get a variety of vitamins and minerals. Additionally, dairy products like yogurt and cheese can provide essential calcium during the colder months, when the body needs it most.
Wisconsin is known for its stunning scenery and diverse outdoor activities, making it a great place to live a healthy lifestyle. December may bring colder temperatures, but that doesn’t mean you have to stay indoors. In fact, outdoor activities can be a great way to enjoy winter scenery while staying active.
1. Skiing and Snowboarding: The state has many ski resorts, such as Granite Peak and Devil’s Head, where enthusiasts can enjoy skiing and snowboarding. These activities not only provide a great workout, but also an exhilarating way to explore the beautiful snowy landscapes.
2. Ice Skating: Many Wisconsin towns install outdoor ice rinks during the winter months. Ice skating is a fun way to improve balance and coordination while enjoying the company of family and friends.
3. Winter Hiking: Wisconsin parks offer great trails that can be explored year-round. By dressing appropriately for the weather, you can enjoy the fresh air while hiking on snow-covered trails, admiring the serene beauty of nature.
4. Snowshoeing and cross-country skiing: Both activities are great ways to get some cardiovascular exercise while enjoying the tranquility of Wisconsin’s winter landscapes. Many parks offer rental equipment, making it easy to try something new.
Physical activity has a profound impact on mental health, influencing various aspects of emotional well-being and cognitive function. Here are some key ways regular exercise helps improve mental health:
Being physically active has been shown to reduce symptoms of anxiety and depression. Exercise stimulates the production of endorphins, often called “feel-good” hormones, which can create a feeling of euphoria and alleviate feelings of sadness. Studies indicate that regular physical activity may be as effective as medication for some people in managing mild to moderate depression.
Exercise is a natural way to reduce stress. It helps reduce the body’s levels of stress hormones, such as cortisol, while promoting relaxation. Engaging in physical activity allows individuals to take a break from daily stressors and is a healthy way to cope with stress.
Physical activity can improve sleep quality, which is essential for mental health. Regular exercise helps regulate sleep patterns, making it easier to fall asleep and stay asleep. Better sleep helps improve mood, cognitive function and overall mental well-being.
Exercising regularly can improve physical fitness, which often improves self-esteem and body image. Achieving fitness goals, whether big or small, promotes a sense of accomplishment and builds confidence, contributing positively to mental health.
Exercise promotes better brain health by improving blood circulation and oxygen supply to the brain. Regular physical activity is associated with improved memory, attention and cognitive flexibility. It may also reduce the risk of cognitive decline as one ages.
Many forms of physical activity, such as team sports or group classes, provide opportunities for social interaction. Building social connections can combat feelings of loneliness and isolation, often linked to poor mental health.
Activities such as yoga and tai chi combine physical movement with mindfulness practices, encouraging individuals to stay present and focused. These practices can reduce anxiety and promote a sense of calm, thereby improving mental well-being. Incorporating physical activity into a daily routine can give individuals a sense of structure and purpose. This can be particularly beneficial for people struggling with mental health issues, as having a routine can promote stability and predictability.
A healthy MyPlate recipe for December: winter vegetable soup
Using foods that are in season in Wisconsin is a fantastic way to enjoy fresh, flavorful produce while supporting local agriculture and sustainability. The state has a diverse agricultural landscape, allowing residents and visitors access to a variety of seasonal foods throughout the year. Here’s a closer look at the benefits of eating seasonal foods and a guide to what’s typically available in Wisconsin during the winter.
Winter (December to February)
– Root vegetables: Carrots, potatoes and beets are plentiful and can be stored for use throughout the winter.
– Kale and Cabbage: These hardy greens can withstand colder temperatures and are perfect for soups and stews.
– Apples: Many varieties of apples store well and are available throughout the winter months.
– Frozen produce: Although fresh options may be limited, many local farms offer frozen fruits and vegetables, preserving the taste of summer.
To complement the MyPlate approach this December, here’s a healthy recipe that incorporates seasonal vegetables, meets MyPlate guidelines and is perfect for warming up after outdoor activities.
Winter vegetable soup
Ingredients:
1 tablespoon of olive oil
1 onion, chopped
2 carrots, diced
2 stalks of celery, diced
2 cloves of garlic, chopped
4 cups of vegetable broth
1 cup kale, chopped
1 cup butternut squash, diced
1 can (15 oz) diced tomatoes
1 teaspoon of thyme
Salt and pepper to taste
Instructions:
1. In a large saucepan, heat the olive oil over medium heat. Add the onion, carrots and celery and cook until softened (about 5 to 7 minutes).
2. Stir in the garlic and cook for another minute.
3. Add the vegetable stock, kale, butternut squash, diced tomatoes, thyme, salt and pepper. Bring to a boil.
4. Reduce heat and simmer for 20 to 25 minutes or until squash is tender.
5. Serve hot and enjoy a nutritious and hearty meal!
By combining the principles of MyPlate, engaging in outdoor activities and preparing healthy meals, you can live a vibrant and balanced lifestyle this December. Take advantage of seasonal offers, stay active and nourish your body with healthy foods!
By Laci Monroe, FoodWise Coordinator Marquette, Waushara, Green Lake Counties