BEAT THE WINTER WELLNESS BLUES

// By Zinhle Masango

Winter can be a very challenging season in which to stick to a workout plan and healthy diet. Colder weather, shorter daylight hours and the allure of staying warm and eating comfort foods can all make it difficult to establish a consistent routine.

Here are a few tips to help you through the seasonal slump…

BRING FITNESS INDOORS

You may not always be able to exercise outside, but there are many ways to stay active indoors: *Walk laps at the mall *Take a fitness class at the gym *Join a community dance class *Lift weights *Work out to a YouTube fitness video at home

The most important tip is to find something you enjoy doing. If you’re having fun, you’ll be much more likely to stick to a consistent exercise routine.

MAKE THE MOST OF WINTER

Believe it or not, winter is actually the best season for losing weight. Studies have shown that keeping cool can help you slim down and shed a few kilos. Your body uses more energy to keep you warm in colder temperatures than it does in warmer weather, which means you burn more calories. If you’re feeling up to it, try: *Sleeping in a cold room *Stepping outside for a 10-minute shiver session *Taking an ice bath *Taking a dip in a cold pool or the ocean

EAT RIGHT

Winter’s shorter days and longer nights can cause our serotonin levels to drop, leading to food cravings and the gloomy feelings known as ‘winter blues’. By eating healthy carbohydrates, you can actively boost your serotonin levels. Try: *Squash, pumpkin, butternut, sweet potatoes, gem squash and yams *Almonds and walnuts *Green leafy vegetables *Citrus fruit (oranges and grapefruit)

EAT YOUR MEAT

Beef, chicken, lamb and venison are considered the heartiest protein sources, and are best served slow cooked. You can add these to soups, broths and casseroles along with warm spices.

A few wonderful winter spices include: *Allspice *Cardamom *Chilli *Cinnamon *Cloves *Cumin *Ginger *Mulling Spice *Nutmeg *Pumpkin Pie Spice *Saffron *Star Anise

IMPLEMENT SUPPLEMENTS

*Vitamin C can help to boost your immune system to fight colds and flu. *Our bodies usually absorb vitamin D from the sun’s rays, but in the winter natural absorption becomes more challenging. Adding supplements to your diet this winter may help reduce your risk of developing depression and unhealthy cravings. *Zinc is naturally found in fish, dairy, eggs and some cereals, and can also help to ward off infections.

STAY HYDRATED

*Make sure you drink enough water each day. *Drink hot water with lemon and ginger in the morning – it’s filled with immune-boosting qualities. *Make your own turmeric latte by infusing your favourite non-dairy milk (almond or coconut milk) with turmeric and a pinch of cinnamon and nutmeg. Allow it to infuse for a minute before drizzling with maple syrup or honey. *Try adding honey or lemon to your rooibos tea, green tea or mint tea for a boost of flavour. *Sip on skinny hot chocolate (sugar-free) made with almond milk or boiled water.

Staying healthy during winter can help shake off the cold, boost your energy levels and prevent weight gain. As they say, summer bodies are made in winter - so don’t let the winter blues keep you from reaching your health and fitness goals!

ABOUT THE AUTHOR

Zinhle Masango is a CRT nutritionist, life coach & former PCA Bodybuilding SA Champ. Follow her adventures @zee_fitnessjunkie on Instagram.

SHOP THE RECOMMENDED PRODUCTS IN STORE, OR SCAN THE QR CODE TO BUY THEM ONLINE

PROBIOTICS VERSES STOMACH ACID - WHICH WINS?

Science confirms how important a healthy gut is for a healthy you – and probiotics have long been acknowledged as a fast-track solution to boosting the health of your gut.

However, before probiotics can reach your gut, or more correctly your lower intestine, which is a specific area of the gut in which they work their healthy magic, they have to pass through the stomach, the organ that contains the highly corrosive acids that break down the food we eat. Unfortunately, live probiotic bacteria are no match for stomach acid. Studies show that up to 90% of probiotic bacteria are destroyed by stomach acid and never reach your lower intestine to do the work that helps you experience health benefits.

THE ANSWER IS A NEW PROBIOTIC RECENTLY LAUNCHED IN SOUTH AFRICA, PROBITEC.

Probitec uses DuoCap technology, which is designed to protect probiotic bacteria from stomach acid and ensure that, instead of delivering 0 to 10% of the stated dose, it delivers 100% of its 10-billion Colony Forming Units of bacteria to your lower intestine, making it up to 2000 times more effective at delivering viable probiotics to the lower intestine than other probiotic brands.

It works, as the name suggests, by employing two acidresistant capsules, one inside the other with both designed to dissolve in the different pH environments of your gut. This ensures that the probiotic is only released once it has passed through the destructive forces of the stomach and entered into the lower intestine.

Probitec uses Lactobacillus Acidophilus La-14, a strain of bacteria already common in the human body and one of the most studied strains of Acidophilus worldwide. The strain has clinically-proven benefits that include reducing the symptoms of irritable bowel syndrome, candida, lactose intolerance, diarrhea, bacterial vaginosis, allergies and antibiotic-associated secondary infection.

Other advantages of Probitec are that it contains a prebiotic (a type of fibre that the human body cannot digest but which acts as a food source for bacteria to stimulate the growth of probiotics in the gut); its capsules are made from plant fibres and are therefore vegan-friendly; does not need to be kept in a fridge as it suffers no mortality when kept at room temperature; and can also be taken simultaneously with antibiotics.