Winter Wellness

When winter comes, we typically exercise less, eat less produce, eat more comfort foods (carbs!) and spend less time in the sun. All of these factors contribute to winter weight gain, seasonal depression and decreased immune function.

My personal goals to get through the winter months are to prevent weight gain and not get sick!

What can you do?

Good tips on indoor exercise that doesn’t require a gym membership can be found here.

Learn more about Seasonal Affective Disorder here.

Eat with the seasons and when you can’t find fresh, choose frozen fruit and veg over canned.

Roasted Salmon with Smoky Chickpeas & Greens

From Eating Well Magazine

Serves 4


2 tablespoons extra-virgin olive oil, divided

1 tablespoon smoked paprika

½ teaspoon salt, divided, plus a pinch

1 (15 ounce) can no-salt-added chickpeas, rinsed

⅓ cup buttermilk

¼ cup mayonnaise

¼ cup chopped fresh chives and/or dill, plus more for garnish

½ teaspoon ground pepper, divided

¼ teaspoon garlic powder

10 cups chopped kale

¼ cup water

1¼ pounds wild salmon, cut into 4 portions

Preparation: 40 minutes of prep, ready in 40 minutes

  1. Position racks in upper third and middle of oven; preheat to 425°F.

  2. Combine 1 tablespoon oil, paprika and ¼ teaspoon salt in a medium bowl. Very thoroughly pat chickpeas dry, then toss with the paprika mixture. Spread on a rimmed baking sheet. Bake the chickpeas on the upper rack, stirring twice, for 30 minutes.

  3. Meanwhile, puree buttermilk, mayonnaise, herbs, ¼ teaspoon pepper and garlic powder in a blender until smooth. Set aside.

  4. Heat the remaining 1 tablespoon oil in a large skillet over medium heat. Add kale and cook, stirring occasionally, for 2 minutes. Add water and continue cooking until the kale is tender, about 5 minutes more. Remove from heat and stir in a pinch of salt.

  5. Remove the chickpeas from the oven and push them to one side of the pan. Place salmon on the other side and season with the remaining ¼ teaspoon each salt and pepper. Bake until the salmon is just cooked through, 5 to 8 minutes.

  6. Drizzle the reserved dressing on the salmon, garnish with more herbs, if desired, and serve with the kale and chickpeas.

Serving size: 4 oz. salmon, ¾ cup greens, ¼ cup chickpeas & 2½ Tbsp. dressing

Per serving: 447 calories; 22 g fat(4 g sat); 6 g fiber; 23 g carbohydrates; 37 g protein; 78 mcg folate; 73 mg cholesterol; 2 g sugars; 0 g added sugars; 5,200 IU vitamin A; 52 mg vitamin C; 198 mg calcium; 3 mg iron; 557 mg sodium; 991 mg potassium

Nutrition Bonus: Vitamin A (104% daily value), Vitamin C (87% dv), Calcium (20% dv), Folate (20% dv)

Carbohydrate Servings: 1½

Exchanges: 1 starch, ½ vegetable, 5 lean protein, 3 fat

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