Remarkable Women’s Health & Fitness

Remarkable Women’s Health & Fitness 150 150 The Flyer Magazine
Carla De Nijs

looking good,
feeling great!

with Carla de Nijs,
Remarkable Women’s Health & Fitness

@rwhealthandfitness
@carlafitlife

Tasty appetizing zucchini noodles on wooden background. Served on plate, ready to eat. Vegan, vegetarian, clean eating concept.

Try “zoodles” (zucchini noodles) instead of spaghetti.

Fuelling for Winter

Winter is here and with it comes cold days and comfort foods!

It’s only natural to be tempted by comfort foods over the colder months. With it being dry and cold our bodies want to be warmed, meaning we won’t necessary crave large salads or iced water as much as we do
in summer.

Last month I shared some tips on how to stay fit during winter, so this month let’s focus on nutrition. By choosing satisfying and nutritious food, you can stay warm, nourished and protected all winter long! Here’s some top tips:

Make a date with porridge:

Start your day with a healthy slow-release breakfast, which will keep you full of energy until lunch. Warming oats are a great way to start your morning. Try topping with nuts or seeds and some fruit like apples, bananas, dates. Cinnamon and cacao nibs are amazing toppings too!

A slow cooker is your friend:

A great way to create warm, filling winter meals in no time is with a slow cooker. You can simply add some meat and veggies to it in the morning, leave it all day while you’re at work, and come home to a delicious, hearty, fall-apart-in-your-mouth meal.

Opt for seasonal fruit and vegetables:

Top up your immune system by eating antioxidant-containing fruit and vegetables. Choose fruits and vegetables that are in season such as mandarins, apples, grapefruit, broccoli, brussel sprouts, carrots, cauliflower and potatoes. And in case you had any doubts, frozen vegetables and fruit are better than their reputation! These fruits are normally snap-frozen shortly after harvest, so that a good portion of micronutrients are saved. Just keep an eye out for any preservatives or artificial ingredients and defrost produce gently.

Vitamin D against the winter blues!

Vitamin D is mood-lifting and can be produced by the body with the help of sunlight. But since natural sunlight in winter isn’t abundant, you should seek out food containing Vitamin D to match your deficit. These are primarily foods such as fish (e.g., salmon, tuna and mackerel), eggs, avocado, cheese and mushrooms.

Re-make your favorite comfort food dishes:

Rich, familiar dishes warm us on the inside and out. However, often these favorites are loaded with calories that can cause unwanted weight gain. If you crave comfort foods, but want to remain health-conscious, there’s a way to enjoy them: swap out a few ingredients and use some alternative techniques. Some examples: eggplant instead of lasagne sheets, avocado instead of mayonnaise, “zoodles” (zucchini noodles) instead of spaghetti.

Keep warm and till next month,

Carla Xx