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Staying Lean and Warm in Winter

January 22, 2019

Winter is here and some of us tend to gain weight during these months, perhaps because we are trying to stay warm and are not moving our bodies as much as in warmer weather. While we can force ourselves to do more workouts and watch calories or carbs, etc. while freezing…mind over matter…it just does not seem so enticing to many. 



Here are some strategies to use to use till spring has sprung:

  1. Try to improve the quality and quantity of your sleep. Remember to turn off the television, your computer, perhaps even your phone, tablets, etc. These all interfere with getting a good night’s sleep.

  2. Drink more green tea in favor of high sugar drinks, like lattes, as this tends to dampen your hunger if you are paying attention and respond to what your body is telling you!

  3. Reassess your stress level and see if you can reduce negative stress (yes, there is a difference between negative stress, which takes it out of you, and positive stress like moderate exercise, which creates health).

  4. Eat at mealtimes, whether physically hungry or not. This may help keep your body in balance so you can avoid late night eating, as your body needs to repair itself while sleeping. Skipping meals, like breakfast or lunch, can produce caloric overload at night.

  5. A great food to eat during winter months is soup. It is better to make it from scratch, so you can control all the ingredients, choose very healthy ones, like plenty of fresh veggies, and avoid all the fillers and other chemicals.

Here is a simple recipe for meat eaters:


*One pound of grass-fed, organic beef, cut into chunks

*2-3 tablespoons of extra virgin olive oil, preferably organic

*1 quart or liter of chemical-free, preferably organic beef broth or beef bone broth

*At least one cup of fresh, preferably organic veggies, cut into smaller chunks, like carrots, onions, celery, squash, cabbage, etc.

*Himalayan or kosher sea salt, at least 1 tablespoon (please season to taste)

*Organic black pepper, at least one teaspoon (please season to taste)

*Organic minced garlic, dried, or fresh garlic, to your taste

*Organic paprika, about 1 teaspoon (please season to taste)

*Any other seasonings and/or fresh, organic herbs/spices to your liking, like parsley, cilantro, etc.


Preparation Directions:

*Take the beef and brown it in a skillet with cold-pressed extra-virgin olive oil.

*Brown harder vegetables, such as carrots, first and then add other vegetables such as onions. If you are using fresh garlic, add this later as it burns quickly.

*When the outside of the meat is brown, and the vegetables are al dente, add a one-liter package of  organic, chemical-free beef broth or beef bone broth.

*Add seasonings – spices, herbs, etc.

*Cover and bring to a boil, then reduce to a simmer and cook at least 1 hour or more, depending on doneness.


Always taste, taste, taste! Geographic areas and other variables can make a difference in how it cooks.


This recipe can be alternatively made in an Instant Pot, a Pressure Cooker, or a Slow Cooker.


Please remember that getting and staying healthy is highly important, especially during cold weather months. Dr. Joseph Mercola explains some of these risks in his article entitled, Why Does Cold Weather Increase Your Risk for Heart Attack?

Of course, nobody likes getting sick, so staying healthy year-round is a great goal and priority to have. For more information on how to prevent health issues (and also substance use), please visit Health and Wellness Online, LLC.


For the next 48 hours, you can get any course – yes, that’s right – any course at all for 75% off the normal price by using this coupon code: HEALTHY19 through the website. Don’t miss this opportunity! And by the way, happy reading and learning.


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Content on this website is for information only. It is not intended to provide medical or other professional advice.