It’s all too easy to ditch your healthy eating habits and grab the buttery, rich dishes during cold months. Registered dietician shares advice on how to keep diets balanced and stick to an easy active lifestyle, even in winter. 

Consistency is key

The last thing you feel like doing on a cold, dark morning is get out of bed, put on your exercise kit and get huffing and puffing. But if not then, when? The best way to get this routine to stick is to simplify it. The easier and more comfortable you make it, the more likely you’ll want to do it. Consider this: the recommended amount of exercise is a minimum of
150 minutes per week – that’s just over 20 minutes a day!  

Buddy up with a friend and motivate each other to move in some kind of way. Try walking, yoga, bodyweight exercise or gym for just 20 minutes each morning. Shift your mindset to see exercise as a gift that your body is able to accomplish, as opposed to a chore. Join a running club, a yoga class or swimming group to find a like-minded community and keep the focus on having fun together. There are also loads of free routines online that you can access if you are on a budget or pressed for time. 

1. Spice it nice

It’s been proven – healthy food doesn’t have to be bland! Try turmeric and garam masala on potatoes, butternut, pumpkin or sweet potatoes. Carrots love cinnamon while paprika pairs well with tomatoes, all kinds of peppers and baby marrow. 

Other fresh ingredients like garlic, ginger, onion, chilli, lemongrass, bay and curry leaves or spring onion will elevate your veggies, also adding nutrition and flavour. Vegetables act as perfect foundations for building flavour… don’t be scared to experiment. 

2. Salad switch-up 

Play with roasted, grilled or stir-fried veggies as the base of your salads. As well as keeping you fuller for longer, a warm salad will keep you cosy in the cold. Try combinations like:  

– Roasted butternut, walnuts, feta and couscous
– Roasted beetroot, goat’s cheese or feta and rocket
– Grilled brinjal, pepper and roasted cherry tomatoes
– Stir-fried baby marrow, squash and olive oil 

3. It’s stew good 

Incorporate vegetables into your main dishes to pack a protein-punch. A hearty stew can be just as nutritious with lean proteins like legumes and lean meat with all the visible fats removed. Green beans, butternut, peppers and carrots are great examples of nutrient-dense vegetables that are delicious when added to stews. Sides such as creamed spinach, potato bake, cheesy cauliflower or garlic oil brussels sprouts can satisfy that craving for richness while still providing nutrients. 

4. Soup’s calling 

Vegetables added to soups are an obvious (and delicious!) way of getting in nutrients.
A tomato soup or minestrone are great options as is or with just a few extras thrown in for flavour, texture and nutrients. Add a slice of wholegrain toast to the side, or throw chicken, beans or barley into the soup to increase protein and fibre to make the meal even more satisfying and sustaining. 

Words by: Aziwe Booi
Photography: Fresh Living Magazine 

The post Winter winners for an easy active lifestyle appeared first on MyKitchen.

Expert insight by a registered dietitian into how food affects your mood.

Did you know that the food you eat directly impacts your mood and brain health? We chatted to Joburg-based registered dietitian Aziwe Booi (@azi_booi) to find out more about how you can boost your mood through food. 

When did your interest in food and nutrition begin?

It began with my love for cooking, baking and health at a young age. I was involved in the veggie garden at home and my parents’ healthy lifestyle positively impacted my own. I began packing my own delicious, healthy lunches.   

I found out dietetics was a career where my love for health and helping people in a hospital setting could be achieved while also tapping into my passion for nutrition. It felt as though it was made for me, and the rest is history. 

What is your food philosophy and approach to food, diets and healthy eating? 

Don’t look at what you can restrict. Rather look at what to add into your diet. Add plenty of fruits and vegetables. Add more fibre into your diet.  

Add more hydration in the form of water and herbal teas like rooibos. Add more movement to support your health.  

Few people know that what you eat can impact your mental and physical health. Can you expand on this? 

Nutrition plays a vital role in your mental health. The gut-brain axis connects our gut to our brain through a nerve called the vagus nerve. This is what makes food and mood directly linked to each other.  

So, it’s crucial to support your gut health so you can support your mental health. More than 90% of serotonin (aka the “happy hormone”) is absorbed in the gut – especially when consuming a carb-rich meal.  

What are the most common misconceptions people have about food and nutrition? 

• Healthy eating is bland. You can add plenty of herbs and spices to make food flavourful. It doesn’t have to be boring.  

• Nutrition can heal underlying conditions. Nutrition can help reduce your risk but not necessarily prevent or heal a condition once you’ve been diagnosed. It’s helpful with disease management and risk reduction but you need to take medication as prescribed if you receive a particular diagnosis. 
• You don’t need carbs. Carbs are your body’s main energy source! They’re crucial for your health to give you fibre and maintain your energy throughout the day.

What are some of the best mood-boosting foods that you recommend?

1. Omega-3 essential fatty acids 

These fatty acids are crucial to the health of our brains and are something our bodies can’t make: that’s where diet comes into play. A deficiency may result in increased risk of depression and anxiety and other symptoms like hair loss and rough, dry skin.  

Aim for three portions per week (about 140g/serving) of oily fish such as tuna, salmon, pilchards, trout, mackerel or herring. Chia seeds and walnuts are both good plant-based sources, but they are not easily absorbed. Consult a health professional who can advise on how to use supplements for the best results, should you choose. 

2. Carbohydrates 

Eating a carb-rich meal or snack can increase serotonin production, which is why gut health is important in supporting mental health. Aim for five to six servings a day. Sources include potatoes, brown rice, corn, oats, wholewheat bread, butternut and pumpkin. Aim for wholegrain starches as they’re more satisfying and lead to sustained energy levels while improving your mood.  

3. Probiotics 

Probiotics are live micro-organisms which have the potential to reduce the inflammation commonly linked to depressive disorders. Studies have shown that probiotics have the potential to prevent dips in mood and psychiatric disorders in the present and future. Some fermented foods, like yoghurt and amasi, contain probiotics as well as gherkins and cheeses such as mozzarella, cheddar and cottage cheese. 

4. Fruits and vegetables 

Fruits and vegetables are a source of fibre, vitamins, minerals and have powerful antioxidant and anti- inflammatory properties, which have a variety of benefits for our mental health. Eating 7-8 portions of fruit and vegetables a day can reduce anxiety and depressive symptoms. 

5. Flavonoids 

Flavonoids are powerful plant chemicals high in antioxidants. This means that they get rid of free radicals roaming about in your system, causing damage to healthy cells. This will reduce inflammation, which benefits the immune and brain health and protects against Alzheimer’s disease, mood disorders and heart diseases. Add them to your diet with a daily glass of 150ml red wine, five portions of fruit and vegetables daily, and 35g of 80% dark chocolate occasionally.  

6. Magnesium 

This mineral is abundant in the body and supports more than 300 enzymes. It has the ability to modify the stress response, which offers protection against depression. Needs differ from person to person depending on their sex, lifestyle or health, so supplementation must be done under the guidance of a health professional. There are a variety of foods that are high in magnesium and can be regularly included in your diet. Try green leafy vegetables, fortified breakfast cereals, potatoes, kidney beans and raisins.  

7. Zinc 

This mineral is important for the functioning of all the body’s cells and contains anti-inflammatory and antioxidant properties, which both have an antidepressant effect. But too much zinc can be damaging, so consult a dietician beforehand.  

Don’t worry though, it’s difficult to get high zinc levels through diet alone. Zinc should be consumed regularly in your diet. Foods like oysters, baked beans, green leafy vegetables, cheese, pumpkin seeds and cashews contain all the zinc your body and mind need. 

The post Dietitian Aziwe Booi Shares Tips for Boosting Mental Health With Food appeared first on MyKitchen.