Overcoming post-holiday slump

As the calendar turns to January, many of us find ourselves grappling with what is often referred to as the January disease — a sense of fatigue, lethargy, and a general feeling of being run down after the whirlwind of the holiday season. The combination of holiday indulgences, disrupted routines, and colder, darker days can take a toll on our physical and mental well-being.

However, with a focus on nourishing foods and self-care, we can navigate this period with resilience and vitality. In this food column, we will delve into the concept of the January disease and explore strategies for nourishing your body and spirit during this transitional time.

Understanding January disease

The term January disease encompasses a range of physical and emotional symptoms that many people experience as they transition from the festivities of the holiday season to the routine of the new year. Common factors contributing to this postholiday • slump include:

Dietary Imbalance: Irregular eating patterns, overconsumption of rich and sugary foods, and an increase in alcohol consumption during the holidays can • leave us feeling depleted and sluggish. Stress and Fatigue: Planning and participating in holiday events, coupled with the pressure to meet year-end deadlines, can lead to elevated stress levels • and mental fatigue.

Reduced Physical Activity: Colder weather and holiday commitments may result in decreased physical activity, im• pacting our overall energy levels.

Lack of Sunlight: For many regions, January brings shorter days and less sunlight exposure, which can affect mood and energy.

Nourishing strategies

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Embrace Whole Foods: Focus on incorporating nutrient-dense whole foods into your meals, such as fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods provide essential nutrients and energy to help combat feelings of fatigue.

• Stay Hydrated: Proper hydration is crucial for overall well-being. Make it a habit to drink an adequate amount of water throughout the day, as dehydration can contribute to feelings of lethargy.

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Prioritise Sleep: Aim for a consistent sleep schedule and create a soothing bedtime routine to support restful sleep. Quality sleep is essential for physical and mental rejuvenation.

• Mindful Movement:engage in physical activities that you enjoy, whether it is a brisk walk, yoga, or dancing. Exercise can help boost your mood and energy levels.

• Seek Sunlight:whenever possible, spend time outdoors to soak up natural sunlight, even during the winter months. Sunlight exposure can positively impact mood and energy levels.

Affordable, nourishing recipes

In Zimbabwe, January brings an abundance of fresh fruits and vegetables, many of which are not only delicious but also affordable. Here are some of the fruits and vegetables that are commonly available in Zimbabwe during the month of January: Fruits:

Mangoes: January marks the peak of mango season in Zimbabwe. These juicy and sweet fruits are widely available and come in a variety of cultivars, offering a delightful burst of tropical flavor.

Pawpaws (Papayas): Pawpaws thrive in Zimbabwe's climate, and they are often plentiful during January. They are not only delicious on their own but can also be used in fruit salads, smoothies, and desserts.

Bananas: Bananas are a year-round staple in Zimbabwe, and they are particularly abundant in January. They make for a convenient and nutritious snack and can be used in a variety of recipes.

Watermelons: Known for their refreshing and hydrating properties, watermelons are in season during the summer months in Zimbabwe, including January. They are a popular choice for combating the heat.

Guavas: Guavas are commonly found in Zimbabwe throughout the year, and their peak season often extends into January. These fragrant fruits are rich in vitamin C and can be enjoyed fresh or used in jams and preserves.

Vegetables:

Tomatoes: Tomatoes are a staple in Zimbabwean cuisine and are readily available in January. They are used in a wide range of dishes, from stews and sauces to salads and relishes.

Cabbage: Cabbage is a versatile and affordable vegetable that is abundant in January. It can be used in coleslaws, stirfries, soups, and stews, and is known for its nutritional value.

Spinach and collard greens(covo, rape, and tsunga etc): Leafy green vegetables such as spinach and collard greens thrive in Zimbabwe's climate, and they are commonly available in January. They are rich in vitamins and minerals and are used in a variety of traditional dishes.

Okra (Lady's fingers): Okra is a popular vegetable in Zimbabwe, and it is often in season during the summer months, including January. It is used in soups, stews, and relishes.

Onions: Onions are a fundamental ingredient in Zimbabwean cooking and are readily available throughout the year, including January. They are used as a base for many savory dishes.

These fruits and vegetables are not only affordable but also packed with essential nutrients, making them an excellent choice for maintaining a healthy and balanced diet during the month of January in Zimbabwe.

Whether enjoyed on their own, incorporated into traditional recipes, or used to create refreshing beverages, these seasonal offerings contribute to the vibrant culinary landscape of the country.

Fruits:

Mangoes: Known for their juicy sweetness, mangoes are a beloved fruit in Zimbabwe. They can be enjoyed on their own, or used in recipes such as Mango Salsa, a refreshing accompaniment for grilled meats or as a topping for fish tacos.

Mango Salsa Recipe:

Ingredients: 2 ripe mangoes, diced

• 1/2 red onion, finely chopped

1 jalapeño pepper, seeded and finely chopped

•• 1/4 cup fresh cilantro, chopped

• Juice of 1 lime

Salt to taste

Instructions:

1. In a bowl, combine the diced mangoes, red onion, jalapeño, and cilantro.

2. Squeeze the lime juice over the mixture and gently toss to combine.

3. Season with salt to taste. Allow the flavors to meld for about 15 minutes before serving.

• To be continued next week.

Muzamhindo is a young chef with seven years’ experience in a professional kitchen and has enjoyed the concept of food since the tender age of two. She studied at the South African Chefs Academy in Cape Town and the Culinary Arts Academy in Zimbabwe to become a level three advanced chef. Her specialties range from indigenous ingredients to fine dining, gourmet food, food health and safety and food research and development. — ruwarashemuzamhindo@ gmail.com.