Fact or fiction? Is it really more difficult to maintain (or even lose) weight in winter compared with the rest of the year? Most people say so.
Generally, the reason is we exercise a little less because the weather isn’t so good, and we eat a little more because food is a great comfort when it’s blowing a gale outside! The combination of the two means that it's easy enough to add a kilo here or there, without even realising it at first.
Accredited practicing nutritionist and dietitian, Georgina Moore, has put together these 10 top tips to help you stay healthy this winter.
1. Keep your immune system revving
Stock up on winter warming foods to prevent your immune system going MIA. Think foods that pack a flavour punch such as ginger, garlic, rosemary and other beautiful fresh herbs.
2. Stay warm and keep active
Don’t become a statistic in terms of putting on winter weight by making physical activity a part of your daily routine. By keeping your muscles moving, you will keep your metabolism firing.
3. Exercise portion control
As tempting as it may be to go back for seconds of that warming casserole or pie, don’t! Instead, eat slower and take your time to enjoy a standard size serve.
4. Eat warm, well
There are plenty of healthy, hearty and warming options to keep you toasty throughout the cold winter months. Think oats for breakfast, Sumo Bowls* of red quinoa or brown rice for lunch and then roast vegetables salads or a soup for dinner. Make healthy, warm choices every day.
5. Don’t skip meals
Every one needs at least three decent meals each day. No matter how busy you are or how cold it is outside, don’t skip meals. For a balanced, healthy diet always try to include vegetables, lean protein and low GI carbs in each sitting.
6. Winter vegetables ... yummy!
As well as cooler weather and shorter days, winter also signals the arrival of some fabulous vegetables. Think root vegetables, zucchini and asparagus. Some herbs are also at their best over these months such as tarragon, basil, thyme, dill, mint, rosemary, ginger, marjoram and oregano.
7. Look for different foods of different colours
Different colours in your foods represent a range of different vitamins and minerals. The more colour on your plate, the wider range of goodness you are receiving!
8. Keep hydrated
In the winter months most buildings, offices and residences have the heat working overtime. Controlled heating can often be quite dehydrating, so keep the fluids ups and rug up with warm clothing instead.
9. Think good quality protein & low GI carbs
It’s very easy to get hungry in winter and consequently make poor food choices if you don’t base each meal on good quality lean protein and low GI carbs. These help keep you feeling fuller for longer to prevent the 3pm snack attack.
10. Scrub up
To help prevent the spread of cold and flu make sure you practice good hygiene everywhere and always. Wash your hands prior to preparing and eating foods
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Georgina explains that Sumo Bowls are a new creation from SumoSalad’s executive chef, Pete Evans, and her to create something delicious and nutritious especially for winter.
“Sumo Bowls offer all the amazing flavours and top quality ingredients of SumoSalad’s but are served on a bed of steamed brown rice and red and white quinoa. They’re great to enjoy for lunch, and to keep you from feeling like a snack in the afternoon.”
The Sumo Bowl range includes Pete Evans’ Teriyaki Salmon and Snow Pea (pictured) as well as five other great flavours including Thai, Mexican, vegetarian and Mediterranean.