Let’s beat the winter blues!
Today, Nutritionist Kaysha Thomas and Personal Trainer Halicia Loren (Hallie) are inspiring us for mood boosting and wellbeing.
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.
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.
5. Do you have
a mantra to live by that have helped you achieve better wellbeing, that you’d
like to share?
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
