Step through winter

There’s no denying it – feeling great in winter isn’t easy. Sun kissed skin and al fresco dining are distant memories. It’s easy to let your mood dip. We asked dietician Nina Halsall to come up with steps to keep our minds and bodies vibrant until spring… STEP THROUGH

Nina Halsall, Dietitian

WINTER

We change our behaviour. We’re less motivated to go out, or do physical activity – and more tempted to eat high carb, high calorie foods. We might put on weight. Winter sunlight doesn’t contain enough type B ultraviolet light (UVB) for our bodies to make vitamin D, which can contribute to low mood. But don’t despair we can get our quota from food sources (oily fish, red meat and eggs) or from supplements.

MY RESOLUTIONS ARE SO HARD TO KEEP UP. WHAT’S THE ANSWER?

Avoid setting yourself up for failure! Be kind to yourself and don’t make things worse by setting restrictions and unrealistic short term goals. Focus on a long term positive goal. Challenge yourself each month by trying something new – it could be a new activity or trying different recipe ideas.

HOW DO I SHIFT THE WEIGHT I’VE PUT ON?

Mindfulness runs across all aspects of life. It’s about living in the moment. Mindful eating involves learning to recognise the signals your body sends to your brain when you’re hungry or full. Doing this will then help you avoid eating as a response to being upset, stressed or bored. When you cook choose something you like and take time preparing it. When the dish is ready switch off all distractions such as your tv or phone and fully focus on the smell, appearance and taste of your meal. You’ll notice the flavours and enjoy the experience of simply eating and being.

WHAT ELSE CAN I DO?

WHAT DO YOU MEAN BY MINDFUL?

Stay active. It might mean changing an outdoor activity to an indoor one but I personally love wrapping up warm and going for a frosty walk round the park. Once you’re out it’s so refreshing!

Think of the weight you’ve put on following the festive season as similar to holiday weight. Once you go back to your usual routine your weight should go back to normal. Being mindful about what you choose to eat can really help.

Our self help guide Food for Thought is available online, by download or you can watch a video: merseycare.nhs.uk

Shop mindfully: write a list Think about what you want to eat and take some time to prepare it Sit at the table to eat Turn off the TV and put your phone away Take time to taste and smell your food.

Cook something you like then take time to enjoy it, says Nina.

Lots of other things affect our mood but we feel content when we’re full.

MAKE A FRESH START

Cooking with colourful fresh ingredients are not just for summer – it will keep you feeling upbeat and energised through the colder months. Dietitian Nina Halsall’s version of teriyaki salmon is full of nutritional goodness, easy to make and looks and tastes delicious.

SALMON TERIYAKI

INGREDIENTS (serves 4):

4 salmon fillets

100ml of reduced salt soy sauce

1 lemon

4 tbsp. clear honey

2 cloves of garlic (crushed)

1 tbsp. lazy ginger paste

1 tbsp. sesame oil 600g rice noodles 200g baby corn

200g tender stem broccoli

chopped chilli, spring onion and sesame seeds to season.

METHOD:

1. Heat oil in two pans on a medium heat

2. Combine soy, honey, garlic, lemon and ginger with 100ml water and mix well

3. Place the salmon in the pan (skin down) and marinate with the mixture

4. In a separate pan stir-fry the broccoli and baby sweet corn for 10 minutes

5. Once the salmon has cooked for 5 minutes and is nearly light pink all the way through, flip it over for the top side to go golden brown

6. Add the rice noodles to the pan with the vegetables and a splash of soy sauce, heat for 3 minutes until cooked through

7. Place the noodles on a dish, with the salmon on top and the vegetables at the side, poor any extra sauce over the top then garnish with chopped chilli, spring onion and sesame seeds. Add a squeeze of lemon to finish.

NUTRITIONAL INFO (per portion)

Calories: 473kcal Protein: 29g Fat: 15g Carbohydrate: 57g.