Monthly Farm Fit Training community call covering winter nutrition, immune health, and holiday eating strategies.
FFT Monthly Community Group Calls🎙️
Nov 12th, 2024
Key Takeaways
Winter nutrition should focus on balanced macronutrients, with increased complex carbs and protein to support energy and immunity.
Meal prepping and mindful eating are key strategies for navigating holiday gatherings without guilt.
Immune-boosting nutrients like vitamin C, zinc, and vitamin D are especially important in winter months.
A new 45-page holiday nutrition guide is now available to members with recipes and tips.
Topics
Winter Nutrition Needs
Carbohydrate needs to increase in winter for energy and mood support
Complex carbs like root vegetables provide steady energy and nutrients
Protein helps maintain immunity and provides a thermic effect for warmth
Healthy fats support cell integrity and mood stability
Immune-Boosting Foods and Supplements
Vitamin C: Found in citrus, bell peppers, broccoli; supports white blood cell production
Zinc: Found in pumpkin seeds, nuts, lean meats; reduces length of colds
Vitamin D: Limited sun exposure in winter, consider supplementation
Probiotics: Support gut health; found in yogurt, kefir, sauerkraut
Meal Prepping Strategies
Batch cook 2 main dishes on weekends (e.g. stews, chili, roasted vegetables)
Prepare overnight oats or other quick breakfast options
Use bone broth when cooking grains for added protein and nutrients
Navigating Holiday Eating
New 45-page holiday guide available with recipes and tips
Focus on protein-rich breakfasts before events
Use portioning guidelines when at buffets or large meals
Stay hydrated, especially if consuming alcohol
Plan lighter meals between big holiday gatherings
Next Steps
Download and review the new 45-page holiday nutrition guide
Check out past Farmcast recordings on the website
Try adding custom recipes to the Farm Fit Training app
Share high-protein, complex-carb meal ideas in the master group chat
The next monthly call will be in December