With winter fast approaching, it is even more important to keep the focus on nutrition, sleep and exercise to avoid the winter blues (and bulge...). Here are some easy tips to follow this winter:
Diet can often take the back seat in the cooler months; cold foods like salads and smoothies, both low in calories and packed with nutrition no longer appeal and the heart may crave ‘gruntier’ warm food. While this may be true, there is no need to stop eating nutritional food. Aim for two servings of fruit and non-starchy- vegetables (2 fruit per day max) in each meal. Poached fruit with porridge, leftover soups, curries and casseroles and baked dishes with low starch veggies are all great options.
Ensure you are having a palm sized serving of good quality protein with each meal. Remember, protein doesn’t have to be from animal sources only. Whole foods like chickpeas, quinoa, beans and lentils are great sources of proteins, low GI carbohydrates and micronutrients.
Simple changes like swapping white rice for brown rice or quinoa, potatoes for kumara or pumpkin, and sugary cereals for oats can markedly reduce the glycemic load of your meal. The digestive system will have to work harder, for longer to break down the foods, therefore giving a longer lasting feeling of fullness.
Several studies have shown that exercise is not only beneficial for healthy weight management and cardiovascular health, but also helps relieve stress, improve mood and allow a positive outlook on life. So... why wouldn’t you? For exercise to become a lasting habit, find something you enjoy and can commit to at least 3 times a week. Whether it is going to the gym, heading out for a run or going for a walk after dinner. For those who need an exercise option at home, there are some brilliant YouTube exercise videos on everything from chair barre to yoga.
Ask yourself this, when you wake up in the morning how do you feel? Ready to start the day or sluggish and tired? Good sleep habits (along with diet of course) play a vital role in how energy levels may peak, crash or maintain throughout the day.