Banner Fort Collins Medical Center

WIN 2017

Spirit of Women magazine is a national publication presented to women by hospitals and their physicians. The magazine provides up-to-date, evidence-based healthcare information and promotes our hospitals as leaders in women's health excellence.

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Healthy Eating 6 Be fruitful Winter is a great time to add fruit to beverages, says Alice G. Bender, a registered dietitian nutritionist and director of nutrition programs at the American Institute for Cancer Research in Arlington, Va. Fruit adds color, flavor and interest to drinks. Depending on the fruit you choose, you can be getting vitamin C and other nutrients when you sip, according to Bender. As a twist on summer's infused cold water, make infused hot water with sliced apples and a cinnamon stick, suggests Jen Bruning, who is a registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics. "Citrus fruit are coming into season. Add a clove-studded orange slice to hot water," says Chicago-based Bruning. For a savory drink, tomato juice is a wonderful hot beverage option. "Tomatoes are excellent sources of vitamins C and beta-carotene and also have some potassium. It's a great choice in terms of nutrient value," says Bender, who recommends choosing a sodium- reduced product. Seasonal seasonings "One of the really fun things about hot beverages is herbs and spices—mainly spices that can really add a lot of flavor," says Bender. "Make it bold or subtle. Cinnamon, turmeric, ginger, peppers— chipotle, black pepper, red pepper— can jazz up a drink." Ginger, lemon and honey herbal tea that combines sweet heat with lemon and honey is a great choice for a comfort drink, adds Bruning. Like your favorite afghan, a hot drink is a cozy antidote to a frigid winter day. Coffee, tea and hot chocolate are the obvious choices, but you can build on these basics with fashionable and healthful additions. Go spicy, soothing or fruity—or combine several luscious qualities in one hot beverage for a nutritious liquid treat. Milky ways Winter is the perfect time to experiment with homemade hot chocolate. Create your own version with organic low-calorie almond milk or fat-free milk and dark cocoa, which is rich in antioxidants, says Philadelphia registered dietitian nutritionist Marjorie Nolan Cohn, a spokesperson for the Academy of Nutrition and Dietetics. Bruning says when she thinks of winter drinks, "the first thing that comes to mind is the golden latte." This combination of hot milk and turmeric is open to additions like ginger, cinnamon, chai and honey. "It's a fantastic beverage," she says. "You get the protein in milk, anti- inflammatory spices, and it's good for cutting down on caffeine." But don't overlook the appeal of a simple cup of hot milk. "It's very soothing to have a warm milk. You can dust it with cocoa, cinnamon or cardamom. It helps you wind down at the end of the day," says Bruning. Boning up on broth Trendy bone broth isn't just for soup anymore, and it's an especially healthful beverage when you make it from scratch. "If you have carrots, celery, onion, bay leaf and a turkey carcass and some time to be home, you're good to go," according to Bruning. Freeze leftover broth in an ice cube tray, then remove cubes and store in a plastic bag in the freezer. When you're ready for a hot cuppa, just "put [a cube] into a mug and zap," she says. Hot drinks By Bev Bennett for cold days

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