Nutrition
Winter Fixes By Christine Peters
When winter hits , many of us change the way we eat . Instead of salads and light dishes , we want warm , comforting food , such as soups , hearty casseroles and creamy mash . And then we add our winter kilos . Sound familiar ? The good news is that there are tricks to have our comfort food and stay lean and fit .
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When it ’ s cold outside and you just want to fill up on something that warms you up , and also cheers up your blue mood , you may feel a twinge of guilt or remorse about your choice , but the good news is that you don ’ t have to substitute the foods you love when the cold season rolls around .
1 . Pack in the Protein
• Eggs are satisfying at any time of the day , whether they ’ re poached at breakfast , scrambled at lunch or an omelette for dinner .
• Canned fish is an easy way to include a satisfying protein fix at lunch – and boost your omega-3 at the same time .
• Low-fat milk or low-fat yoghurt with your cereal or smoothie at breakfast will keep you going .
2 . Find your Fibre
High-fibre meals don ’ t necessarily affect how much we eat straight away , but do reduce how much we eat at the next meal , because we ’ re not as hungry .
• Add a high-fibre cereal to your breakfast regime .
• Use whole grain breads , rice and pasta .
• Add chickpeas , lentils , red kidney beans ,
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cannellini beans or other legumes to salads and stews .
• Try hummus on bread or crackers .
3 . Get your Veg On
Bulk up meals and snacks with low-energy vegetables , because they help us stop eating thanks to the weight of food influencing how much we eat and how full we feel . The water and fibre in these vegetables add weight , so we fill up with fewer kilojoules .
• Snack on baby carrots , cherry tomatoes and other small or sliced vegetables .
• Other low-energy veggies include broccoli , beans , beetroot , rhubarb and turnips .
4 . Grab the Good Fat
Unsaturated fats stimulate a hormone which helps us feel fuller for longer . You don ’ t need to go overboard though – it ’ s the same hormone ( cholecystokinin ) that fibre stimulates .
• Add small amounts of seeds and nuts to snacks .
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• Drizzle a little canola , olive or rice bran oil over salads or vegetables .
And enjoy ! There is room to eat healthily even when the temperatures drop , without watching your weight go up . Plus , you don ’ t have to minimise taste !
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Flu-fighting Foods ! By Christine Peters
At this time of the year , the flu bug usually does the rounds , especially amongst runners training hard for the Comrades , and before you know it your training has been sidelined , but your immune system has a complex network in place to keep you healthy – if you fuel it properly . If you want to ward off the flu and keep running , include these eight immune-boosting foods or ingredients .
1 Garlic : This potent relative of the onion contains the active ingredient allicin , which fights infection and bacteria . As an anti-inflammatory , anti-bacterial antioxidant , garlic is a powerful opponent of just about everything .
2 Red Bell Peppers : It has been proven that dosing up on vitamin C can reduce flu symptoms , also strengthening the skin and increasing antibody production . Red bell peppers contain twice the amount of vitamin C found in most vegetables and fruits , including oranges !
3 Plain Yoghurt :
Probiotics are the star of the show in yoghurt ’ s claim to immune-boosting fame . Natural , plain low-fat yoghurt contains ‘ good bacteria ’ essential for maintaining a healthy digestive system , while some even help fight harmful bacteria like salmonella and viral infections .
4 Ginger : This is a powerful antioxidant , and can help to stimulate your circulation , aiding detoxification and cleansing the colon . Strong antimicrobial and anti-inflammatory properties make ginger root another good bet for boosting immunity .
5 Chicken Soup : The amino acid cysteine , released from chicken during cooking , chemically resembles the bronchitis-fighting drug acetylcysteine , which may explain the results . Like any hot liquid , soup also helps you to stay hydrated and raises the temperature of the airways , both of which are important for loosening mucus .
6 Zinc : Because the body cannot create it or store it , zinc must be obtained through diet and must be consumed on a regular basis . Red meat and poultry are common sources , but many other foods also contain zinc , including oysters , beans , whole grains and fortified cereals .
7 Water : Hydration flushes out toxins and thins out mucus .
8 Beta Carotene : The skin serves as a first-line of defence against bacteria . To stay strong , your skin needs vitamin A , and one of the best ways to get it is from foods containing beta-carotene , which your body turns into vitamin A . Think orange when looking for foods rich in beta-carotene , like carrots , squash , pumpkin and cantaloupe .
These articles were sourced from the Modern Athlete archives , and we ’ re republishing them because the info remains relevant . They were written by Christine Rice ( née Peters ), a registered private-practicing dietitian who heads up Christine Rice Nutrition , based at the Sunninghill Medical Centre in Johannesburg . More info at www . christinericenutrition . com .
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