EAT WELL THIS WINTER
NUTRITIONIST, AUTHOR AND CO-PRESENTER OF HOUSE OF WELLNESS RADIO, ZOE BINGLEY-PULLIN SHARES HER TIPS ON CREATING NUTRIENTRICH MEALS THIS SEASON
STOCKPILE ON PLANTS
Eating more plants and plant-based proteins in place of meat is a healthy change you can make to support overall health. This can be as simple as swapping chicken for tofu when making a stir-fry, adding a can of lentils to pasta sauces while reducing your usual meat portion, making a soup using root vegetables and legumes for a light yet satisfying meal or simply adopting meat-free Monday!
START THE DAY WITH FRESH VEGIE JUICE
Vegetable juice is a great way to tick off a serve of veg before the day has even begun. One of my favourite combinations is beetroot, carrot, lemon, celery, apple, ginger and turmeric. To save time in the morning, store a container of chopped vegies and fruit in the fridge, ready to go. Then simply blend and drink.
VARY YOUR DIET
Diversity is key to making sure your diet is not only meeting your nutritional needs but is beneficial for a healthy microbiome. Switching up your diet doesn’t have to cost more time, it can be as easy as changing what grains you eat on a weekly basis, trying three new vegetables each week, eating a variety of nuts, seeds and herbs or trying a different type of bread.
SET SMALL GOALS
When seeking to improve your diet or achieve a new health goal, it’s common to approach it with an all-or-nothing mindset. However, when too much is changed at once, it can feel too difficult and overwhelming, which can make us revert back to old habits. The key to sustainable change is making small, gradual changes. For example, if your goal is to eat more vegetables, Goal 1 may be to add a serve of plants to your breakfast and once that’s an ingrained habit, move on to the next small goal.
KNOW YOUR ‘WHY’ WHEN EXERCISING
It can be hard to stay motivated to exercise, especially during the cooler months. To overcome this, select a regimen that reflects your personal reasons for wanting to be fit and base your decision off that. For example, if being more social is a goal, choose a group exercise class. It may sound like common sense, but too many of us get caught up in fitness fads and trends and overlook why we want to exercise in the first place.
EAT MINDFULLY
Mindful eating doesn’t just have to refer to eating while free from distraction. It can also mean eating in a way that suits your individual needs. We’re constantly exposed to health information and pictures of what others are eating. One single way of eating will not suit everybody and if embarking on a new diet, make sure to regularly assess whether it’s working for you and be realistic. What works for you today may not be what you need in a few years’ time. Constantly tune in, be mindful and focus on how your diet is making you feel.