CONTENTS TOP 10 HEALTHY WINTER EATING TIPS 03. INTRODUCTION
04. 10 HEALTHY WINTER EATING TIPS 08. 8 WINTER SUPER STAR FOODS 12. 8 HEALTHY WINTER RECIPES
18. ULTIMATE WINTER WORKOUT
LIVEWELL TEAM EDITOR
JULIET FIRTH Although there are fewer MARKETING freshMANAGER foods
that are in
CHRIS CONSTANTINE season, winter does boast MARKETING someCO-ORDINATOR surprising
LAUREN ROSS-GILDER It is the perfect superstars. GRAPHIC DESIGN ILLUSTRATION time to& discover
new foods and become creative with old favourites. Here are eight foods you should be eating this winter.
MATT DE FEUDIS
The information in this booklet is intended as a reference guide only and should not be considered as medical advice. Be sure to consult a health care practitioner before beginning any diet or exercise program.
INTRODUCTION At GNC your health and fitness is our business. We want to help you achieve your goals and live your best life. The LiveWell Winter Survival Guide features healthy eating tips, recipes and exercises to keep you motivated to stay fit and healthy so you can be ready to enjoy spring to its fullest when it returns. Live Well! From the LiveWell Team
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1 2. 3. 4 A simple start to staying healthy this winter is ensuring you eat regularly throughout the day. Eating regularly stabilises your blood sugar levels which helps maintain sustained energy levels throughout the day. Eating regularly also helps manage your appetite, support a healthy metabolism and keep your calorie intake in check. Eating three meals a day also makes it easier to reach your daily nutritional needs to keep your immune system strong.
Include quality protein with each meal to help you to feel fuller and more satisfied for longer after eating. Protein also helps support your lean muscle mass and enhance your metabolic rate. Choose healthy animal protein sources such as fresh seafood, organic chicken, free range eggs and grass-fed beef. Incorporate vegetarian protein sources regularly such as legumes, quinoa, organic natural yoghurt and raw unsalted nuts and seeds.
Darker winter weather can increase cravings for carbohydrate rich foods which is partly due to falling levels of serotonin, a neurotransmitter that influences mood and helps control appetite. Carbohydrates are important foods to support your bodyâ€™s ability to produce serotonin. Beat the winter blues by stocking your pantry with nutrient dense complex carbohydrates such as barley, brown rice, buckwheat, legumes, oats, pumpkin, quinoa, spelt and sweet potato.
If you are prone to dry skin during winter, make sure you are eating plenty of good fats with each meal. In addition to being super healthy for you, essential fatty acids soften the skin by helping retain water. Include omega-3 rich foods such as fish, seafood, grass-fed beef and raw unsalted nuts and seeds. Use cold-pressed vegetable oils such as coconut oil, chia seed oil, flaxseed oil, macadamia oil or extra virgin olive oil.
5. 6. 7. Defend yourself against winter sniffles and sneezes by reaching for your daily quota of fresh fruits and vegetables. Different coloured fruits and vegetables are a rich source of antioxidants to help boost your immune defences, so go for variety with each meal. Winter boasts a bumper crop of some amazing fruits and vegetables so warm up with hearty vegetable soups, vegetable stir fries or curries and baked or poached fruit desserts.
Reinforce your healthy eating habits by snacking strategically. Limit your snacks to plant based foods such as fruits, vegetables, nuts and seeds. These nutrient dense foods are low GI and high in fibre to keep you feeling satisfied between meals. Including whole food snacks each day will help you to build more healthy foods into your diet and naturally “crowd out” processed foods from your diet.
During cold weather your body naturally craves warming comfort food. Satisfy your cravings and stay lean this winter by using healthy cooking methods such as grilling, steaming, poaching, sautéing, stir frying, baking and roasting. Great for creating healthy comfort foods, these cooking methods help retain vital nutrients from food and best capture the flavours of fresh ingredients without adding excessive calories, fat, sugar or salt.
Wake up your taste buds and nourish your body by flavouring your food with herbs and spices. Not only do herbs and spices add flavour and colour to food, they have rich antioxidant and medicinal properties. Using herbs and spices to flavour your food will help reduce your fat, salt and sugar intake. Sprinkle cinnamon onto yoghurt, oats or poached fruit. Stir in fresh chives, parsley or basil to soups. Add freshly chopped garlic, chilli, turmeric, ginger or coriander to stir fries.
9 10 Though it may seem like a summer phenomenon, dehydration can also strike in winter. Dehydration can lead to decreased energy levels, poor exercise performance and dry skin. It is also easy to confuse thirst for hunger which may lead to indiscriminate snacking. Keep hydrated by drinking a glass of water first thing in the morning and keep a bottle of water with you to sip regularly throughout the day.
Moderation is the key to sustainable healthy eating habits. Eat 90% for the body and 10% for the soul. If the majority of the food you consume this winter is healthy, allow yourself the occasional treat to satisfy your mind and soul as well as your social life.
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Like all dark leafy greens, kale is super healthy with impressive amounts of antioxidants, including betacarotene, vitamin C and K plus a variety of health promoting phytonutrients such as lutein, zeaxanthin and glucosinolates. With a rich earthy flavour, kale can be chopped and added to soups, stir fries, salad and even smoothies for a powerful nutritional boost.
Boost your defences this winter by increasing your antioxidant reserves. Antioxidants are essential for healthy immune function and the pomegranate is hailed as a super fruit due to its antioxidant super powers. Mix pomegranate seeds (called arils) into your oats or salads for extra colour, crunch and flavour. Make sauces and salsas using pomegranate to accompany meat dishes.
TOP 10 HEALTHY WINTER EATING TIPS
3. Citrus Citrus fruits add a burst of vibrant colour and flavour to winter recipes. Limes, tangelos, mandarins, grapefruits and oranges are great sources of vitamin C and bioflavonoids which are essential for collagen production to keep your skin glowing. Keep mandarins and tangelos on hand for an on-the-go snack. Add peeled oranges or grapefruits to smoothies. Squeeze fresh lemon or lime into mineral water. 10
Although 4. Pumpkinthere are fewer fresh foods that are in Brimmingwinter with important season, does boast antioxidants, pumpkins are a some surprising healthy seasonal favourite for good superstars. It is the perfect reason. Add roasted cubes time to discover new foods of pumpkin to soups, salads, and become creative with frittatas or risottos. Naturally old favourites. eight sweet, pumpkin Here is alsoare a great foods youfor should bedesserts eating ingredient healthy this with winter. cinnamon, ginger or nutmeg to enhance its flavour. Donâ€™t forget the seeds, which are high in zinc and omega-3 essential fatty acids, as they can be dried and roasted for a healthy snack.
5. Ginger If you are feeling the cold, warm up with ginger which is known to stimulate blood flow through the body. Ginger also has antiinflammatory properties shown to reduce muscle pain caused by exercise. Gingerâ€™s spicy flavour goes well with a variety of foods. Add grated ginger to fish, stir-fries and soups or combine ginger powder with nutmeg or cinnamon to spice up your healthy muffin or pancake recipes.
7. Beetroot 6. Pineapple When winter is at its darkest, the bold tropical flavour of pineapple will brighten your days. Rich in an enzyme called bromelain, which has anti-inflammatory properties and assists the digestion and assimilation of protein, pineapple is the perfect winter fruit to enjoy as a post-workout snack or delicious dessert.
If you want to improve your stamina, you may want to add beetroot to your diet. Beetroots are rich in nitrates which, according to research, boost exercise endurance by helping the body to use less oxygen during exercise. Try drinking fresh beetroot juice, add freshly grated beetroot to your salads or roast baby beets in a little olive oil.
8. Chestnuts With a sweet and nutty flavour, chestnuts are a delicious winter food. Compared to other nuts, they are relatively lower in calories and fats and are higher in complex carbohydrates and fibre. Chestnuts are also exceptionally rich in vitamin C. Try them oven roasted as a quick snack or slice and add to stir-fries, soups or salads. 11
TOP 10 8 HEALTHY HEALTHY WINTER WINTER RECIPES EATING TIPS Stay Although nourished there are andfewer healthy with freshour foods takethat on are winter in recipes. season, winter These does colourful boast dishes some surprising are nutrient healthy dense and superstars. most of them It is the areperfect gluten time tofree. discover Fromnew breakfast foods through and become to dessert, creative these with eight old favourites. recipes will Here keep areyou eight satisfied. foods you should be eating this winter.
1. Quinoa Porridge with Honey Apples Porridge is a warming winter staple. This gluten free version uses quinoa, a popular superfood, which is a source of complete protein. Apples are naturally sweet and are high in fibre for sustained energy. 2 apples, thinly sliced 2 tablespoons of honey 1 cup of quinoa, rinsed* 1 cup of water 2 cups of milk (almond, coconut, dairy, rice or soy) 1 vanilla bean, split and seeds removed
Heat a non stick pan over high heat. Cook the apple for 1 minute on each side. Add the honey and cook for a further 2 minutes or until the apples are caramelised. Set aside.
Transfer rinsed quinoa to a small saucepan and add the water.
Bring to a simmer and cook, stirring occasionally, until the quinoa is tender, about 10 minutes.
Add the milk and vanilla bean seeds and cook for a further 5 minutes until a creamy porridge consistency.
Transfer to individual breakfast bowls and drizzle with more milk.
Serve topped with honeyed apples.
*Rinse the quinoa in a sieve or colander under cold water and drain. This helps to remove the outer coating, which contains bitter tasting saponins.
3. Chicken Noodle Soup
TOP 10 HEALTHY WINTER EATING TIPS
Chicken noodle soup is a warming winter soup that is super easy to make. This version includes ginger, garlic and chilli for flavour and to strengthen your immune system. 270g dried buckwheat soba noodles 4 cups of home-made chicken stock 1 chicken breast, thinly sliced 3 cm piece fresh ginger, grated finely 2 garlic cloves, crushed 2 birds eye chillies, deseed and finely chopped 4 spring onions, thinly sliced 1 bunch baby bok choy, chopped
4. White Bean and Kale Soup This recipe requires home-made vegetarian stock which is packed with flavour. It has a higher nutritional value compared with the store bought variety and is much lower in sodium. 2 tablespoons of extra virgin olive oil 1 leek, washed and finely chopped 2 garlic cloves, finely chopped 2 potatoes, peeled and diced into 1 cm pieces 2 carrots, halved lengthways and cut into ½ cm pieces 4 cups of home-made vegetable stock or water 1 can of organic cannellini beans, rinsed and drained 2 cups of kale, stemmed and chopped ¼ cup of parsley, stemmed and finely chopped
Bring a large saucepan of water to a boil. Cook the buckwheat noodles according to directions, strain and place a portion into four individual serving bowls. Set aside.
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Add kale in the last few minutes of cooking until wilted.
Season with fresh parsley and freshly ground black pepper.
Ladle into serving bowls and serve immediately.
5. Orange & Fennel Winter Salad This colourful winter salad is light and fresh and contains a variety of nutrients beneficial for a healthy immune system. Orange and fennel are sweet and are packed with vitamin C. Pomegranate adds extra crunch and antioxidants. 1 butter lettuce, washed and dried 4 oranges, segmented 1 pomegranate, arils removed 1 fennel bulb, thinly sliced 1 tablespoon of apple cider vinegar 1 tablespoon of freshly squeezed orange juice 4 tablespoons of organic flaxseed oil
Tear the lettuce into bite size pieces. Set aside. Using a sharp knife, segment the oranges by firstly cutting the top and bottom of the orange and then slicing the peel and all of the pith off of the sides. Cut each side of the orange segments and gently lift out. Remove and discard any seeds. Prepare salad on a large platter or on individual plates by layering the salad with the lettuce, then fennel followed by orange slices. Sprinkle with pomegranate arils. Serve with a simple healthy dressing made by combining the apple cider vinegar, flaxseed oil and orange juice.
6. Spicy Citrus Salmon Baking the salmon inside a paper parcel is a simple and healthy cooking method that looks impressive when served. Salmon is a rich source of protein and omega-3 essential fatty acids. 4 large pieces of baking paper 4 teaspoons of olive oil 4 salmon fillets 3 spring onions, trimmed and julienned. 3 cm of fresh ginger, peeled and julienned. 1 fresh red birds eye chilli, deseeded and finely sliced Â˝ cup of fresh coriander leaves 4 tablespoons of fresh lime juice
Preheat oven to 180 degrees Celsius.
Cut four long pieces of non stick baking paper and brush lightly with the olive oil.
Place the salmon fillets into the centre of each piece of baking paper.
Brush each piece of salmon lightly with olive oil.
Divide the spring onions, ginger, chilli and Â˝ of the coriander leaves amongst the fish. Drizzle 1 tablespoon of lime juice over each piece of fish.
Fold in the sides of the paper to enclose the filling, taking care not to spill any liquid. Seal the ends by twisting the paper.
Place the parcels on a baking tray and bake in the preheated oven for 10-12 minutes or until the fish flakes easily when tested with a fork.
To serve, transfer the parcels onto individual serving plates and carefully unroll edges.
Serve with fresh lime wedges and a fresh salad or brown rice and steamed broccolini or bok choy. 15
7. Barley Risotto with Roasted Pumpkin
TOP 10 HEALTHY WINTER EATING TIPS
Risotto is the ultimate comfort food. This healthy version includes whole grain pearl barley which has a mild nutty flavour and is high in fibre and low GI carbohydrates for sustained energy. 1 butternut pumpkin, peeled and cut into small chunks 1 medium red onion, peeled and cut into thin wedges 2 tablespoons of olive oil 2 cloves of garlic, peeled and finely chopped 1 cup of pearl barley, rinsed 1 cup of white wine 1 litre of homemade vegetable stock, heated Âź cup of flat leaf parsley, finely chopped 2 cups of rocket leaves Cracked black pepper
Preheat the oven to 180 degrees Celsius. Place the pumpkin and red onion onto a roasting tray lined with baking paper. Dress with 1 tablespoon of olive oil and season to taste.
Arrange the vegetables evenly on the tray then bake for 20 minutes or until golden. Whilst the pumpkin and onion is cooking, prepare the risotto base.
In a large non stick saucepan, heat the remaining
Divide among bowls, top with the rocket leaves and serve immediately.
Although there are fewer olive oil and stir in the garlic and the barley until all fresh foods that are the in grains are evenly coated. season, winter does boast 4. Add the white wine and stir continually until the wine some surprising healthy evaporates. superstars. It is the perfect stock gradually until all the stock has been time to discover new foods 5. Add and become creativeabsorbed. with If the barley is not tender when all of the has evaporated, gradually add up to 1 cup of old favourites. Here stock are eight water. foods you should be eating this winter. 6. Gently stir in the pumpkin, red onion and parsley.
7. Pear Clafoutis Clafoutis is a classic French dessert. This gluten free version has had a healthy makeover with less sugar and saturated fats. The pears are high in fibre and are naturally sweet. 2 or 3 pears, halved, cored and finely sliced 4 large eggs 1 cup of natural yoghurt or coconut cream Âź cup of honey 1 vanilla bean, split and seeds removed 2/3 cup of almond meal
Preheat oven to 180 degrees celcius.
Arrange the pear slices at the bottom of a non-stick tart dish or 6 individual ramekins.
Scrape the vanilla seeds from the vanilla bean. Combine the eggs, yoghurt, honey, vanilla and almond meal in a food processor for about one minute or until a smooth batter.
Pour the mixture over the pears.
Bake for 30-40 minutes or until golden.
Serve warm with yoghurt and flaked almonds.
8. Buckwheat Pancakes Despite its name, buckwheat is actually a seed, not a grain, so it is gluten free. It is a great source of fibre, has a low glycaemic index & contains B vitamins, bioflavonoids & zinc. 1 cup of buckwheat flour 1 cup of almond meal Â˝ teaspoon of baking soda 2 organic eggs 1 cup of milk (dairy, almond, soy, rice) 1 teaspoon of lemon juice Coconut oil for frying*
In a bowl combine the buckwheat flour, almond meal and baking powder.
Add the egg, milk and lemon juice and mix well to form a smooth and thick batter.
Heat a small amount of coconut oil in a non stick frying pan over medium heat.
Pour batter into pan and cook for 2 minutes on each side or until golden.
Top with natural yoghurt, pure honey and sliced bananas.
*Coconut oil is recommended as it has a high smoking point compared with other oils and the heat from cooking does not damage the oil as easily. Coconut oil also tastes great and has many health related benefits. 17
ULTIMATE WINTER WORKOUT Does your exercise routine go into hibernation during the colder months? Regular exercise is one of the best ways to keep your immunity strong, your metabolism firing and your spirits high in winter. GNC Ambassador and 2x World Champion Amber Walker shares her best moves to keep you strong in winter and looking great come spring.
HAVE YOU GOT 4 MINUTES TO SPARE? Perform 20 seconds of high-intensity activity, followed by 10 seconds of rest. Repeat each exercise until the circuit has been completed twice. In just 4 minutes you will be on the way to improved fitness, increased muscle tone and reduced body fat.
01 MOUNTAIN CLIMBS Main muscle group: Total body Technique: Start with the body in a push up position, step in towards the hands with one foot; simultaneously swap feet so that the back foot is now at the front and vice versa. The idea is to move as quickly as you can between these two points. Repeat for 20 seconds
02 SQUAT JUMPS Main muscle group: Gluteals, hamstrings, quadriceps, shoulders and calves. Technique: Stand with feet shoulder width apart, lower your body until your thighs are parallel to the floor. Press up through the legs, keeping your feet on the floor, and pressing your arms above your head. Return to standing point and repeat for 20 seconds. 20
03 KNEE RAISES Main muscle group: Quadriceps, calves, core. Technique: like running on the spot, only lifting your knees as high as you can manage, lift one knee then the other as fast as possible for 20 seconds.
04 PUSH UPS Main muscle group: Pectorals, shoulders, triceps and core. Technique: With either bent legs on your knees or with straight legs on your feet, place yourself so as your hands are under your shoulders. With a flat back, slowly lower yourself towards the floor. Without touching the floor push yourself back up to the beginning position. Keep your core muscles tight at all times. Repeat this movement for 20 seconds. 21
01 DECLINE PUSHUPS Main muscle group: Pectorals, shoulders, triceps and core. Technique: Performed as a normal pushup would be, with feet placed above ground level. For example, place feet on a step or a stable chair. Continue for 20 seconds.
02 SQUAT JUMPS Main muscle group: Gluteals, hamstrings, quadriceps and calves. Technique: Stand with feet shoulder width apart, lower your body until your thighs are parallel to the floor, explosively jump up, using your arms to gain momentum. Return to first posisiton, and repeat for 20 seconds.
03 ALTERNATING JUMP LUNGE Main muscle group: Gluteals, quadriceps, hamstrings and calves. Technique: Once you have mastered a standard lunge, a jumping lunge is performed by starting with one leg forward and jumping into the air, quickly switching legs so that your trail leg is now your lead leg. Repeat this movement for 20 seconds.
04 BURPEE JUMP Main muscle group: Pectorals, shoulders, triceps and core. Technique: With either bent legs on your knees or with straight legs on your feet, place yourself so your hands are under your shoulders. With a flat back, slowly lower yourself towards the floor. Without touching the floor push yourself back up to the beginning position. Keep your core muscles tight at all times. Repeat for 20 seconds.
Repeat the entire circuit twice with just 10 seconds between exercises. The circuit should take you 4 minutes to complete.
TOP 10 HEALTHY WINTER EATING TIPS Although there are fewer www.gnc.com.au fresh foods that are in season, winter does boast some surprising healthy superstars. It is the perfect time to discover new foods and become creative with old favourites. Here are eight foods you should be eating this winter.