Hello, seasoned readers! In this issue:

• How winter impacts our health

• Advice on staying healthy this season

• Easy cold weather recipe: Moroccan’ish Harira

• A few winter facts you probably didn’t know

Nutrition Matters: Staying Healthy in Winter

Winter presents unique nutritional challenges for older adults, especially with the spread of respiratory and infectious illnesses like COVID-19, flu, and RSV. As the temperature drops, the air gets drier, and days grow shorter, immune systems become challenged. A healthy, balanced diet is your best defense against winter’s one-two punch. So bundle up and read on.

Boost immunity

Cold winter months increase the risk of illness, particularly for seniors. A diet rich in vitamins and minerals can strengthen your immune system and help ward off seasonal ailments. Focus on foods high in:

• Vitamin C, like citrus fruit, strawberries, broccoli, and potatoes.

• Zinc, including lean meats and legumes.

Combat Winter Health Risks

Older adults are more susceptible to health issues during winter, like reduced mobility and increased falls. And with less sunlight exposure, you run the risk of a vitamin D deficiency that can affect bone health. Plus, protein is needed to support muscle and physical strength.

Nutrient-dense foods can help:

• Calcium-rich dairy products and foods fortified with vitamin D.

• Protein-rich meals like these delicious ideas.

Keep warm and energized

Healthy nutrition helps the body produce heat and maintain energy levels when it’s cold. And it feels comforting, too! So, fill up on hearty, warm meals like soups, stews, and whole grains.

You’ll also want to include lean proteins like chicken and fish, plus complex carbohydrates, in addition to maintaining body temperature and supporting metabolism. These carbs are fiber-rich, so they take longer to digest and keep you feeling fuller for longer. These include:

• Starchy vegetables: White and sweet potatoes, peas, corn, butternut squash.

• Legumes: Beans, lentils, chickpeas, lima beans, and kidney beans.

• Whole grains: Brown rice, oatmeal, whole-wheat bread, and pasta.

• Fruit: Apples, berries, and melons.

• Nuts and seeds: Almonds, pistachios, hemp hearts, flax seeds, chia seeds, sesame seeds, and sunflower seeds.

Take a look at some sample menus from Eating Well.

Stay hydrated

Did you know that your body can confuse hunger with thirst? It’s true! Drink a glass of water or decaf beverage and wait a few minutes. If you’re still hungry, eat! Dry winter air can cause dehydration, possibly affecting your blood pressure, skin, vision, nerves and muscles, pulse, and cognitive abilities.

Water is a magic elixir, whether iced, room-temperature, or sparkling. But if plain H20 is not your cup of tea, store it in a container with sliced citrus fruit or cucumbers. You can also consume water-rich foods like soups, fruits, and vegetables and non-caffeinated, alcohol-free beverages.

And for a gentle reminder of when and how much water to drink, a Spark water bottle will keep you hydrated. It’s a bit pricey but well worth the investment.

My favorite soup. And it’s super healthy!

I love harira, a Mediterranean chickpea soup with warm spices and a tantalizing aroma. After reviewing and testing several recipes, I developed this version to increase its protein, fiber, and complex carbohydrates. To reduce sodium and processed foods, I prefer using dried chickpeas over canned. I cook the beans in batches and freeze them for the soup.

Recipe cheats to make it easy on yourself:

• Buy pre-chopped onions, carrots, and celery (“mirepoix”).

• Mix pre-washed baby spinach into the soup.

• Use garlic paste from a tube.

• Cut cooking time in half by using an Instant Pot.

Moroccan’ish Harira

Hearty, filling, and incredibly nutritious

Makes 8 generous servings. Freezes well.

• ¼ cup extra virgin olive oil

• 1 large sweet onion, diced*

• 2 celery stalks, diced*

• 1 carrot, pared and chopped*

• 1 tablespoon Kosher salt

• 4 garlic cloves, peeled and minced

• 2 teaspoons freshly ground pepper

• 1 teaspoon cinnamon

• 1-½ teaspoons turmeric

• 1-½ teaspoons ground cumin

• ½ teaspoon ground ginger

• ½ teaspoon cayenne

• 1 28-ounce can crushed Marzano tomatoes, including liquid

• 3 tablespoons tomato paste

• 2 cups brown lentils

• ½ cup pearled barley

• 1 14-ounce can chickpeas (garbanzo beans)

• 7 cups Better Than Bouillion vegetable or chicken base

• 2 cups of baby spinach or kale, tightly packed

Instructions

In a large, heavy pot or Dutch oven, heat the olive oil over medium heat until shimmering. Add the onions, celery, carrots and salt. Cook until softened.

To the same pot, add tomato paste to slightly brown, stirring occasionally. Then mix in the garlic and spices. Cook for 1 to 2 minutes until aromatic.

Stir in the tomatoes and the liquid, lentils, chickpeas, and pearled barley. Add the broth and raise the heat until the contents boil. Boil for 5 minutes.

Reduce heat to low, cover the pot, and simmer for 30-45 minutes until the lentils and barley are softened. If the soup is too thick, slowly add more stock or water until it reaches the desired consistency.

*SHORTCUT: Purchase pre-chopped at the grocery. Often marketed as “mirepoix.”

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A few winter facts…

• A snowflake can take up to two hours to fall to the ground.

• The snowiest city in the world isn't in Scandinavia or Siberia. Rather, it's Aomori City in Japan.

• The tallest snowperson ever built was in Bethel, Maine. She stood 122’1" tall. The 8 foot carrot nose had to be fabricated, however, because the timing unfortunately did not align with the birth of the world's longest carrot (20'6" in Malvern, United Kingdom, incidentally).

• Two identical snowflakes were discovered at an atmospheric research center in 1998, confirming the theory that, yes, two snowflakes actually can be alike. Looks like it's not just people who aren't always special little snowflakes! However…

• … all snowflakes do have exactly six sides -- which may be more or less than said people, depending on the person.

How are you staying warm this winter?