Explore the brighter side of winter June 30 2015 There’s a lot to love about winter – crisp blue skies, warming up in front of the fire, and socialising over hot drinks. But with these seasonal highlights come challenges. As the temperature drops and the days get shorter, we often notice a change in our energy levels, mood, sleeping patterns and eating habits. Curling up on the couch with comfort food and a good book becomes more appealing than facing the outdoors to exercise.
Explore the brighter side of winter Do you find it difficult to eat well, maintain a healthy weight and stick to health and wellness goals over the winter months?
Here are 10 tips to help keep you fit, nourished and warm this season.
1. Warm your insides
Porridge makes a simple, warming breakfast on cold mornings. Boost the flavour and nutrition by adding spices (cinnamon, mixed spice or ginger), chopped nuts and fruit (fresh, canned or dried).
2. Brighten your day
Fruit and vegetables are packed with vitamins, minerals and antioxidants for good health. Eating them can help you manage your body weight because you fill up on foods that have fewer calories. Add to your shopping basket seasonal produce such as leeks, fennel, brussel sprouts, turnips, yams, watercress, rhubarb, mandarins, kiwifruit and oranges.
3. Experiment with a slow cooker
After a busy day at work, there’s nothing better than coming home to a hot, homemade meal. Less time in the kitchen means more time for friends, family or physical activity.
4. Plan ahead
Set aside time to plan your meals and the weekly grocery shop. It will save you time, money and from unforeseen visits to the takeaway store.
5. Cook in bulk
Casseroles, stews and soups are winter classics that can be prepared in bulk. Include plenty of vegetables, lean meat and/or legumes. Leftover portions make an easy lunch or can be frozen for another night’s meal.
6. Enjoy exercise
Do you prefer training as part of a team or individually, indoors or outdoors? Find an activity that you enjoy, that suits your budget and fits with your schedule. Keep an eye out for activities offered in your community or workplace.
7. Keep moving, every day
Even small amounts of physical activity will pay off. This includes walking to work or taking the stairs. Regular exercise helps lift our mood and control weight.
8. Boost your vitamin D
Vitamin D plays an important role in bone health and immune function. Over winter when we spend less time outdoors, New Zealanders may not be getting enough. To help ensure your levels are adequate, pop outside for a walk in the sun around midday. Try including food sources of vitamin D in your diet (e.g. oily fish, milk and milk products, eggs and fortified margarine spreads).
9. Avoid hibernation
When it’s gloomy outside, it can be tempting to work longer hours or stay rugged up at home. For many of us, socialising is a powerful way to reduce stress and feel good.
10. Sleep well
Getting a good night’s sleep is essential for health and wellbeing. Lack of sleep can make us feel rundown. You may also find it difficult to concentrate and make decisions. Establish an evening routine, relax and allow your body to recharge for the following day