Putting on weight over the winter months is almost a given, and its easy to see how. There is something primal & nurturing about a warm cosy bed when the elements are pouring down around you outside. That energetic spring out of bed which comes so easily nine months of the year seems like another lifetime.
Start your day with a brothy! Bone broths are one of the most nutritious foods on the planet- naturally full of proteins we pay good money in supplemental form for, such as proline, gelatine, glucosamine chondroitin and so many more. Bone broths heal the gut and will provide that warm start to the day we so often need in the winter. It is also a super healthy replacement for your morning coffee- a brothy!
Make sure there is always an omega 3 fat component to your meals- Walnuts, Salmon, Chia seed. Omega 3 fats contribute to the feelings of satiety and therefore aid in reducing calorie intake. Great for your brain too! If you can’t get an omega 3 fat into the meal, a healthy monounsaturated fat such as avocado, olives-olive oil, or macadamia oil will do the fat trick!
Drink plenty of water throughout the day. This can help quell the pangs of an empty stomach and promote a healthy digestive and lymphatic system. I’d be recommending plenty of organic green tea and fresh squeezed lemon in warm water-don’t forget herbs such as mint still go well in warm water.
Incorporate foods rich in Magnesium. A 2013 study in the Journal of Nutrition found that higher magnesium intake was associated with lower levels of fasting glucose and insulin-markers related to fat and weight gain. So keep up the magnesium to prevent sugary cravings!
Don’t forget you still need to get your greens into winter- ideally still having a big bowel of fresh leafy greens every day is the way to go. However, if its 7degrees outside and you are not in the mood for a cold salad, Spirulina tablets are an option. Spirulina is extremely high in many nutrients, an amazing superfood and a complete protein! Spirulina has powerful antioxidant anti anti-inflammatory properties – a whole article needs to be dedicated to the powers of this superfood. Having 6 tablets in water 2-3 times a day will keep you full – ideally 15mins before you eat, or perhaps as that 3pm snack. Spirulina is super high in protein, and it will provide you with the green energy from our body’s need.
Make yourself a big hearty soup- Soup can sit in the fridge for days, or can be popped in the freezer in mason jars and ready to go whenever you would like it. The smell of soup cooking in your place is a stress buster in itself- who doesn’t love to come home to a warm home smelling of herbs and spices.
Making a chicken soup, or any sort of soup that isn’t full of starchy vegetables is something you can eat all day every day. Accompanying your soup with bread from the “Protein Co” is the way to go. Protein co bread has 1.5gramsm of carbs in every 2 slice serve! Pile on the organic butter and your away!
Above all, be aware of your eating habits. If you find yourself falling into an eating or drinking habit, that is not particularly what athletes are made of, then often it will serve you well in the initial stages to form simply a different- healthier habit, yes the habit is still there- for whatever mental emotional or habitual, however you are at least choosing a habit that isn’t going to send the scales into a twirling spiral around and around, finally stopping at your well fleeced winter weight!
A good example of swapping a habit for healthy habit is coffee. Change it for tea- personally I think the morning “brothy” is the way to go- however if you could not find the time to make your bone broth over the weekend, exchange your insulin evoking, dairy milk mug, full of adrenally depleting coffee (ha!) for a soothing cup of tea. You can still use your coffee plunger – just change your habit and fill it with tea!