Now that the holidays are over, you find yourself searching for your most forgiving clothes as your body deals with the effects of a little too much food. During the holidays along with all the best wishes, warmth and great food comes the familiar worry - how much weight did I gain? How can I lose the weight I gained? If you share these worries the first thing to know is that you are not at all alone. Studies suggest that most adult Americans gain roughly 1 pound of weight each year, and a majority of the weight gain happens during the holiday season. So before going on a crash diet or starving, keep in mind that your body requires right nutrients to support the immune system.

Especially during winter a balanced diet is a must as its not just clothes that keep you warm but also the food you eat. . Overeating overloads metabolism and diminishes digestion, also leading to a drop in body temperature. The solution is to eat a little of nutrient dense warming foods rather than more of calorie dense food. Increase your intake of protein rich food, because protein increases thermo genesis that helps you stay warm. For this you can include eggs, meat, legumes, milk and fish.

Legumes, particularly, are an excellent source of protein that not only help in body rebuilding and repair, but also provide fiber for warmth without the accompanying cholesterol and saturated fats of meat products. The term ‘legume’ really covers a wonderful array of foods – all dried beans (chickpeas, kidney beans, pinto beans etc) and lentils. They are often referred to as ‘vegetarian protein’ – one cup of cooked chickpeas, for instance, gives you 14.5 gms of protein.

Also incorporate greens like spinach, fenugreek leaves, watercress, arugula, dandelion greens, kale, collard greens, mustard greens, broccoli raab, bok choy, and swiss chard in your diet. Dark green leafy vegetables are perhaps the most concentrated source of nutrition of any food. They are a rich source of minerals (including iron, calcium, potassium, and magnesium) and vitamins (K, C, E, and many of the B vitamins). Chlorophyll in green plants acts as a blood detoxifier and a good antioxidant that supports the immune system. They have a variety of phytonutrients including beta-carotene, lutein, and zeaxanthin, which protect your cells from damage and your eyes from age-related problems. When you keep your immune health in top shape, your overall health benefits.

Don’t forget to spice up your food! Spices not only provide flavor but also help you stay warm by increasing metabolism. Besides generating heat, spices like cinnamon, ginger, turmeric, garlic, cloves and pepper also contain phytochemical that act as decongestants, are anti-microbial and anti-inflammatory. In addition, studies are increasingly showing that when we eat foods with rich flavors, we feel a sense of satiety that discourages the body from craving the satiety of fatty foods. Of course butter and cream make us feel satisfied and well-fed, but a good way to reduce these ingredients in our foods is to add on aromatic, flavorful spices. They provide a sense of satisfaction on the palate that is ‘transmitted’ to the brain, telling it we’ve eaten well. So: no need for those ‘comforting’ fats.

Ginger and garlic are also great decongestants and improve blood circulation. Intersperse meals with small quantities of unsalted nuts and dry fruits like almonds, cashews, raisins, walnuts and apricots. They are nutritionally dense and take longer to digest, keeping your appetite in check.

At Tasty bite we have a range of products that can help you increase your protein intake this winter with all the flavors of spices and herbs. Our Meal Inspirations is a perfect mix of protein and flavor, they are fully cooked all natural legumes which are lightly coated with spices and herbs. Just add them to your salads, main dishes, snacks and more! If you are on a low carb-diet then we recommend our ready to eat Brown Rice and Garlic Brown Rice. One pouch contains two servings and per serving you will get 29g of carbohydrates, which is 10% of your daily requirement. This winter your diet mantra should be to eat sufficiently and often so that you are not hungry, eat healthy, and definitely ‘Spice It Up’to stay - winter-fit!