20 easy winter health tips
- For optimum health it is vital to include both soluble and insoluble fibre daily. Soluble fibre is found in foods such as psyllium husk, apples, oat bran and legumes (chickpeas, lentils). Sources of insoluble fibre include whole grains, broccoli, nuts, seeds and vegetable skins.
- Including fibre in your diet will offer benefits beyond your bowel. Fibre plays an important role in helping to prevent serious health conditions. Fibre can also help manage the digestive complaints associated with irritable bowel syndrome (IBS).
- The easiest way to boost your fibre intake is to eat foods in their most natural state i.e. fresh fruit and vegetables, whole grains (steel cut oats, rolled rye, brown rice, whole-wheat), legumes, nuts and seeds. If you are struggling to reach the recommended 25-30g of fibre per day, you may wish to boost your intake with a fibre supplement made from psyllium husk.
- Make it a priority to drink 500ml of water before breakfast. Staying well hydrated will give you more energy, mental clarity and enhanced digestive function.
Teresa Boyce, Health Whisperer/Nutritionist. - The first step to good nutrition is to remove all highly processed foods from your kitchen. This will allow room for nutrient dense, fresh foods.
- Preparation is key, plan your meals at the start of the week, pre cook and freeze meals ahead of busy days and always carry healthy snacks in your bag for when you are on the run.
- Make an effort to include raw foods such as fruits, vegetables, sprouts, nuts, seeds and fresh herbs. Raw foods provide enzymes, vitamins and disease protective antioxidants.
- When it comes to fruits and vegetables variety is a must. Take the time to learn what is in season and try something new. Selecting seasonal produce ensures variety, optimal taste and quality.
- When preparing meals you should simply think rainbow. If your plate is full of brightly coloured fresh produce you know you are on the right track.
- Drinking herbal tea is a tasty way to improve hydration. Herbal teas include ginger, mint, jasmine, lemon grass, and chamomile.
- A healthy diet is a balanced diet complete with all major food groups. Meals should contain a mixture of fibre rich carbohydrates, good quality protein and essential fatty acids.
- It is estimated between 30- 50% of Australia adults are deficient in vitamin D. The easiest way to increase vitamin D levels is by going for a walk outdoors and enjoying sensible sun exposure.
- Serving sizes have doubled over the years making it easy to overeat. Limit your portion size by eating from a smaller plate or bowl.
- Limit added sugars to no more than 10% of your daily calorie intake or 6- 10 teaspoons per day. To calculate how many teaspoons of sugar is in a food product divide the grams of sugar by 4. For example 16 grams of sugar is equivalent to 4 teaspoons of sugar.
- Probiotics are the beneficial ‘good’ bacteria essential for health and digestive function. Aim to consume probiotic rich foods like natural yogurt, fermented vegetables and fermented milk drinks on a regular basis.
- Health is a state of complete physical and mental well-being. Do not neglect your emotional health, take time out to stop, relax and breathe.
- Spice things up at meal times by using a variety of herbs and spices. Including fresh herbs will enhance flavour, texture and boost the nutrient value of any meal.
- Good quality sleep is vital for good health. Poor sleep can impact on everyday life affecting concentration, mood, stress levels and weight gain. Aim to get into bed early and enjoy around 8 hours of deep sleep.
- Fibre can benefit energy levels. Soluble fibre slows the rate of carbohydrate digestion and absorption therefore preventing blood sugar surges and crashes. Foods that are high in fibre are ideal choices for sustained, balanced energy throughout the day.
- Studies have indicated that consuming around 7g of soluble fibre per day can help lower blood cholesterol levels. Once consumed soluble fibre binds to cholesterol aiding its passage through the body and eventual elimination. Don’t forget to drink plenty of water, soluble fibre works best when partnered with water.
Location is very important for your picnic planning, as you want to create proper atmosphere. Make sure you don’t choose a park with a playground somewhere nearby. Kids running around and screaming will not help you create an atmosphere for sure. Make sure you won’t be disturbed by noises or smells. Of course, a picnic at the seaside with candles and the ocean and beach is a perfect choice. But if you don’t have an ocean nearby – just find a place with some grass and more or less pleasant views around. If the atmosphere is not romantic enough, you can change it with little effort (proceed to the next step). Don’t forget that a picnic is not only about meadows, parks, lakes and trees. Rooftops are a great alternative for a picnic date.
Of course, it’s for you to decide whether to make your picnic minimalistic or add atmosphere with some details here and there. If your picnic spot has flaws decorations may help to make the location more pleasant to the eye. You can make your date vintage style by taking an old-fashioned basket, candles and blanket, or add oriental touches with small pillows and decorative torches.
Don’t plan a barbecue. It’s not a family holiday or the 4th of July. You will spend too much time grilling and food preparation and will regret that you didn’t have enough time for romance. It is better to take something you won’t have to cook while on a date. Choose the food that doesn’t have to be hot to taste good and that is easy to eat (it is hard to keep table manners when sitting on the grass with a glass of wine in one hand and a piece of something in another).
The question of picnic clothes totally depends on the location and the time of the day. If you are having a romantic morning picnic – jeans or breezy cotton dresses will do. If you want to add some fanciness for the evening, you may choose less casual clothes and add accessories. Just make sure you feel comfortable. Picnic means you will have to sit in different positions, move around, stand up/sit down on a grass. Tight skirt and stilettoes ? Nope. This kind of dress is not picnic-friendly and won’t be appropriate in this setting.
Yes, it is a date, not a kids’ celebration, so you may think that you will find something to talk about and you will enjoy yourselves. What if not? Just imagine – you’ve eaten your dinner, enjoyed the landscape, and you can’t come up with a good theme for conversation. Will you be sitting and staring at each other or do something fun instead? You can take some table games, do a crossword puzzle together, fly a kite. Don’t be afraid that it will spoil your romantic atmosphere. You may be sure that this picnic will leave great memories for both of you.
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