WELCOME TO OUR WARMING , WINTERY EDITION OF YMCA HEALTHY EATING MAGAZINE , 2023 .
We hope you ’ ll find lots of inspiration in the pages of this magazine to help you eat and move healthily during the winter months .
You can learn about exercise and its effects on our immune system from a physio ( spoiler alert : exercise can help you stay well , amongst the onslaught of winter germs ). We have dietitians writing for us on the fascinating topics of food and mood , understanding your protein needs and delicious snacking tips . This edition also includes some wonderful tips from a dietitian and researcher on eating to reduce our impact on the planet .
As usual , we ’ ll take you through the in-season produce for winter , and provide you with a variety of warming , healthy recipes to keep you fed and well in the colder months .
So grab a cup of tea or hot chocolate , and get enthused about winter wellness !
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Email : nutrition . vic @ ymca . org . au
YMCA Healthy Living Magazine is published by :
n4 food and health The nutrition experts delivering innovative nutrition solutions to improve the health of Australians . Web : www . n4foodandhealth . com Email : info @ n4foodandhealth . com
CONTENTS
3 Seasonal Eating Marnie Nitschke
4 Seasonal Food Feature – Kale Nicole Mott
5 Kale Pesto Pasta With Chicken Nicole Mott
5 Winter Hug Chicken Soup Marnie Nitschke
AUTUMN WINTER
6 Eating Sustainably – What Can We Do To Reduce Our Impact On The Planet ? Amelia Harray
8 Eating Tips To Improve Your Mood And Energy This Winter Kelsey Wright
10 Salmon With Lentils , Radish And Tahini Salad Gaby Mora 10 Kangaroo Goulash Amelia Harray 11 Meatless Lasagne
Sports Dietitians Australia 11 Eggplant And Quiona Stack Amelia Harray 12 Protein – How Much Do We Need ? Marnie Nitschke 14 Exercise And The Immune System
Veeral Patel 16 High Protein Snacking Erin Murnane 17 Purple Sweet Potato Brownie
Gaby Mora 17 15 Minute Apple Strudel
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Visit victoria . ymca . org . au / locate to find out more .
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The information contained in this publication is intended only to serve as a general overview . It is not intended to be comprehensive , nor does it constitute advice in any way . As the reader it is your responsibility to safely determine what does or does not work for you and we strongly recommend that you carry out your own research and / or seek your own advice from a suitably qualified physician or fitness professional as appropriate , before acting or relying on any of the information contained in this publication . All prices stated are the recommended retail prices in Australian currency and may be subject to change . We attempt to ensure that the content in this publication is current and accurate , but we do not guarantee this , and all parties associated with the production and publishing of this magazine accept no responsibility for the currency or accuracy of any content . The copyright responsibility of all articles and content lies with individual contributors . Opinions expressed by the authors in this magazine do not necessarily reflect those of the publisher or any of its production or publishing team . No material in this magazine may be reproduced without written consent from the publisher . Copyright © 2023 All rights reserved . COMPETITION TERMS & CONDITIONS : Unless otherwise specified , the promotion in this issue commences at 09 June 2023 . Entries will be received only until 31 August 2023 . Each competition is a game of skill and chance plays no part in determining the winner . The judge ’ s decision is final and no correspondence will be entered into . Winners will be selected by YMCA Nutrition Program Sponsor , at Unit 502 , 990 Whitehorse Road , Box Hill VIC 3128 Australia and will be notified by email . These terms and conditions apply to all competitions / giveaways contained in this issue , unless otherwise stated . Full terms and conditions can be obtained by writing to YMCA Nutrition Program Sponsor , at Unit 502 , 990 Whitehorse Road , Box Hill VIC 3128 Australia , or by visiting http :// victoria . ymca . org . au / terms / healthy-living-magazineterms-conditions . html