Sum­mer bod­ies start in win­ter

QT Magazine - - HEALTHY , WEALTHY & WISE - WITH SHANEE LAWRENCE FROM F45 TRAIN­ING

I RE­MEM­BER vividly the day I was in an ex­er­cise class wait­ing for it to be­gin and a lady said to me she was can­celling her mem­ber­ship be­cause it was win­ter.

Be­ing born at the bot­tom of the South Is­land of NZ where it gets into the mi­nuses Icouldn’t com­pre­hend this at all. This was the Gold Coast, to me this wasn’t cold even in the win­ter ... (fast for­ward 20 years and I may have com­pletely ac­cli­ma­tised now!)

How­ever, to sim­ply can­cel a mem­ber­ship be­cause it was win­ter just blew my mind! All the hard work over sum­mer, you have to start again? Se­ri­ously what the?

Some­thing weird hap­pens to the brain chem­istry dur­ing the cooler months sig­nalling im­pulses to our bod­ies that don’t nor­mally ex­ist dur­ing the warmer months. We start to crave heav­ier foods, our bod­ies re­sist the urge to get up early be­cause its dark and what hap­pens when it dark ... we nor­mally sleep.

My ad­vice to you is to keep your sum­mer rou­tine go­ing through win­ter – change noth­ing ex­cept wear more clothes! And be care­ful to have a more thor­ough warmup and cool down. Other help­ful hints are:

Up your pro­tein in­take – in the cooler months we can tend to crave carb-dense foods. Now I am all for carbs, they give us en­ergy, help our minds to func­tion and are needed for for over­all func­tion. How­ever too many carb-dense foods and no bal­ance with other macronu­tri­ents such as pro­tein and fats can throw things right out of whack. Eat­ing pro­tein at each meal helps to keep us fuller longer. Think chicken, fish, lean red meat, tofu, legumes, nuts.

A great meal I love is spaghetti bolog­naise in win­ter, I have it with zuc­chini noo­dles in­stead of pasta though. I cooked them with some macadamia oil and add some chilli and add a heap of lean mince on top with parme­san cheese. I shouldn’t write this while I’m hun­gry!

Fats are also a great way to add sat­is­fac­tion to your food. Think olive/macadamia oils, nuts, seeds, av­o­cado.

Just as im­por­tant is also fi­bre, many peo­ple miss this im­por­tant di­etary re­quire­ment. I aim for 25-30 grams of fi­bre a day in the form of veg­gies, fruit, nuts, whole grains and seeds. My fav go to for brekkie is oats, packed full of fi­bre.

I add a bit of flax meal, frozen blue­ber­ries and choco­late pro­tein pow­der.

I ac­tu­ally think I have pretty much had this for al­most five years straight. I am a crea­ture of habit.

My sec­ond favourite would be oat pan­cakes. I gave this recipe to a client and her hus­band thought they were eat­ing real pan­cakes.

Half cup oats, half cup creamed cot­tage cheese and 1/4 cup egg whites and a dash of bak­ing pow­der. Blitz in the blender and cook in some spray oil. Top with sugar free maple syrup and frozen straw­ber­ries. Re­sult….yum!

Make sure your food prep is done for the week ahead. This way when you are cold and starv­ing your meal is ready wait­ing for you and you will be less likely to bolt through the near­est drive through. Also, don’t do your gro­cery shop­ping whilst hun­gry!

Be mind­ful when and what you eat. Pay at­ten­tion to what is go­ing in your mouth and how it tastes. My dad al­ways used to say to me grow­ing up "chew your food" and "slow down" Now in a fast-paced world with short lunch breaks this hard to do, how­ever if you can, slow­ing down gives the body time to catch up with the brain. You can see how easy it is to over eat when there is a 20-minute lag be­tween the two!

Also try to find the dif­fer­ence be­tween your hunger sig­nals and emo­tional sig­nals i.e. stress, frus­tra­tion or bore­dom are emo­tional trig­gers where as growl­ing tummy and lack of en­ergy would be hunger sig­nals.

I say take the say­ing "Sum­mer bod­ies are made in win­ter" and run with it!

Be mind­ful when and what you eat. Pay at­ten­tion to what is go­ing in your mouth and how it tastes.

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