Let’s beat the winter blues!
Today, Nutritionist
Kaysha Thomas and Personal Trainer Halicia Loren (Hallie) are inspiring
us for mood boosting and wellbeing.
Kaysha Thomas
What are some
nutritious foods to keep you warm in cold weather?
Soups are a versatile option to keep warm in the winter
months. By using a variety of vegetables, you get many different vitamins and
minerals. By adding protein such as chicken, meat, fish, or lentils you also
get a good source of protein. Soups are also great for hydration especially for
those who struggle with their daily water intake. You can’t beat a nourishing
bowl of soup to provide warmth and comfort in the winter months.
Which three
items are always in your fridge?
Three items I always have in my fridge are milk, a stir
fry mix and eggs. I don’t always have a lot of time to cook and so having
ingredients that allow me to make quick meals like porridge, prawn stir fry
with rice or noodles or even eggs on toast means that I never get caught
out.
Please share
one healthy protein smoothie’s recipe.
My favourite fruit smoothie recipe is blending plain
yogurt, berries, a banana with a scoop of vanilla protein powder cinnamon and a
tablespoon of oats. You’ll need to experiment with the measurements to suit
your liking. My favourite green smoothie is celery, ginger, lime juice,
cucumber and kale blended with water. Sounds so basic but the flavours are my
favourite.
Do you believe
culturally appropriate nutrition care is essential for the Black community?
Culturally appropriate nutritional care is very important
for the black community. Unfortunately, many have lost their connection to
their cultural foods. Often because they have been told our foods are
unhealthy. Rather than seeing foods as “healthy” and “unhealthy” it’s better to
learn how to nourish yourself in a self-caring way. This includes eating a
variety of foods that you enjoy including those yummy meals you grew up with.
Many of our cultural foods offer a variety of different nutrients. Beyond that,
food is also another way we connect to our culture and loved ones. Those who
have medical conditions that require specialised diets, can still do this whilst
eating your cultural foods.
Is there a supplement every black person should be taking?
Why?
A supplement that many black people are likely to need is
vitamin D (ask your GP for a blood test to check first). Vitamin D is crucial
for maintaining healthy bones, supporting the immune system, and playing a role
in various other physiological processes. Whilst the melanin found in darker
skin provides some protection against UV radiation, it also reduces the skin's
ability to produce vitamin D in response to sunlight. Individuals with darker
skin in regions with less sunlight or during limited sun exposure seasons may
face a higher risk of vitamin D deficiency due to reduced synthesis.
WWW : https://www.kayshathomas.com
IG: https://https://www.instagram.com/kayshathomas/
YouTube: https://www.youtube.com/channel/UCY4jBXh5lHAva-tFNmnsZeg
Halicia Loren
1. What is your
winter wellness practice?
My Winter Wellness practice is to Rest, have Slow Movement
and Connect. During the winter months, I like to rest more than ever
making sure that I'm sleeping 7-8 hours a night. And if not, then
incorporate a 1 hr nap midday whenever my schedule will allow. Naturally, I
like to align with the natural seasons: Summer, Spring, Fall, and Winter. All
the other seasons, I'm moving fast, and my lifestyle is pretty chaotic, so in
the winter, I like to incorporate more opportunities to rest. In the
past, I used to only rest as a "reward" for working hard, but now, in
the winter months, I rest simply to show love to my body because it needs it to
stay healthy naturally.
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I practice more "slow movements" in my exercises
and do more low-impact workouts during this season to take time to strengthen
my muscles, and core and focus more on my flexibility when stretching. And
lastly, as a winter wellness practice, I make sure to "connect" with
family and friends more during this time. I naturally put myself first to
maintain and achieve my mental health balance. However, during the winter
months, I like to make more weekly calls to family and friends to pour love and
thankfulness back into them to show them I appreciate them.
2. As a
personal trainer, how do you keep your clients motivated for outdoor personal
training sessions in the freezing weather?
To keep my clients motivated for outdoor sessions, I like
to remind them that NOTHING beats fresh air. Working out with fresh air will
always make you feel better for any workout. And even if the cold makes you
feel a bit comfortable, I like to remind them that these are great ways to
practice mentally how they choose to respond to situations that they can't
control and make them feel uncomfortable. If you can conquer an outside workout
in the cold, then maybe those annoying work emails will feel like easier
battles to take on. Getting used to not always complaining but pushing through
and getting it done will always be a better mindset to have, especially when it comes to your mental health.
3. Should women
and men train differently or are they the same exercises?
I think they can train the same as long as they are not
expecting the same exact results. Women naturally have more body fat than men, and men can burn more calories doing cardio than women. I get couples all the
time complaining that their husband/wife is getting better results than them
even though they are doing the same workouts. So as long as you don't compare
your results, you'll be happy.
4. Please give
us a fun 20-minute winter exercise?
5. Do you have
a mantra to live by that have helped you achieve better wellbeing, that you’d
like to share?
A mantra/motto that I tend to live by that has helped me
achieve better well-being would probably be, " Life is not a race to be
won; it's a journey to be experienced. And the journey isn't just about the
process, but who you become within the process”.
I think this mindset continues to remind me that I
don't have to "Get ABS in days".. I don't have to "Get a
Summer Bikini Body"...but instead, I can do what works well for my body
and not pressure it to win or lose at something. Rather, that trying
something out, such as a new workout or exercise, is something I get to have
fun with and experience, whether it gives me a "perfect body" or not.
Working out has allowed me to become someone who appreciates what my body can
do, and as a fitness trainer, I have a passion to encourage and help others to
love their bodies even more, no matter where they are in the journey of life.
Our bodies weren't meant to be punished in workouts but instead embraced,
challenged and loved.
Vanity Afro
17/11/2023
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