During winter, almost everyone's guilty of neglecting daily health and exercise routines and falling into the common trap of eating more carb-dense comfort foods, drinking less water, sleeping in and exercising less frequently – if at all.
However, indulging in these unhealthy habits not only leaves us looking and feeling less than our best, but can also weaken our immune system.
Nature's Own Dietitian and Exercise Physiologist Kate Save says that protecting and supporting the immune system during the winter months is key to promoting optimal health, preventing weight gain and safeguarding against winter illness, and this can easily be achieved by a wholesome, nutritious diet and regular exercise.
'By recognising the common pitfalls, making a few small dietary changes and overcoming barriers to exercise, it's easy to make it through winter feeling motivated and without putting on those unwanted, extra kilos," she adds.
Kate shares the top five winter woes with expert tips to avoid temptation to hibernate this winter:
1. Don't be fooled by hunger pains
During winter, we tend to avoid the elements and hibernate, comforted by indoor heating which can easily lead to dehydration. Since the body confuses thirst with hunger, it is common to over-eat when liquid intake is low. Dehydration can also cause fatigue, as organs need plenty of fluid to function effectively.
Kate's tip:If it's too cold to drink regular water, try drinking hot water with fresh ginger or lemon – this is still hydrating and will help prevent sweet cravings and promote better digestion.
2. Avoid the comforts of carbs
Many crave comfort food during winter and often reach for bread to accompany casseroles or soups. With greater inactivity and less exposure to sunlight during the colder months, carbohydrate cravings are common as the body looks for other sources of serotonin to lift mood and energy levels.
Kate's tip: Mash cauliflower until fluffy and use as a low calorie substitute to thicken meals and for a natural boost of vitamin C, vitamin K and folate. Legumes are also a great addition to your favourite winter warmer dish with the benefits of additional dietary fibre and micronutrient intake while reducing total saturated fat intake.
3. Boost your immune system to combat the cold
The immune system requires extra support during winter as we tend to avoid fresh fruit and salads which are good sources of fibre and vitamin C. Vitamin C-rich foods are important for immunity and may also reduce cold severity and duration. It is essential to maintain fibre intake to ensure good digestive health, especially since heavier more processed foods are generally consumed in the colder months.
Kate's tip: Boosting your immune system in the lead up to winter and maintaining a nutritious diet throughout is the best thing you can do to protect against cold and flu. Get your vitamin C fix with foods such as oranges, pumpkin, cauliflower, squash, kiwi fruit, and green leafy vegetables like kale. Berries are also a great source of vitamin C with the added benefits of being antioxidants. Satisfy your sweet tooth by serving berries warm with a dollop of greek-style yoghurt. Most of these foods are easy to incorporate into the diet but you may consider supplementation if preferred.
4. Don't go back for -seconds'
Kate: This is a personal favourite! Low fat, high in fibre, warming and delicious!
Ingredients
1 large head of cauliflower, chopped
2 cloves garlic
½ onion, chopped
Ratatouille
Kate: Another tasty and easy winter meal – and rich in Vitamin C too!
Ingredients
1kg tomatoes seeded and diced (fresh are higher in Vitamin C)
1 tb tomato paste
1 cup tomato puree'
2 tb white vinegar
3 tb olive oil
2 fresh garlic cloves, crushed
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