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FFT Monthly Community Group Calls🎙️ Nov 12, 2024


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

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