{3 minute read}

Foodie

Diet can have a huge affect on our mood, energy levels and overall wellbeing. If you are feeling tired, with low energy and not much get up and go, it might be good to keep a food diary. Writing down what you are consuming in a day (including how much water you are drinking), can be a surprising insight into what you are actually putting into your body. You may prepare healthy foods daily or put an apple into your bag for lunch, but does that reflect what you actually consume? Keep a food diary for a week and see  if there is room for more energy packed nutritious foods. 

Here is a winter warmer jam packed with veggie goodness!

Slow Cooked Squash and Red Lentil Stew
Ingredients (serves 4)
 – Tablespoon of olive oil 
– 1 onion 
– 2 garlic cloves 
– 2 teaspoons of ground turmeric 
– 1 teaspoon ground cumin 
– 1 teaspoon of chilli powder 
– 1/4 teaspoon cayenne pepper 
– 1/4 teaspoon of cinnamon 
– 1 medium squash
– 3 carrots 
– 1 litre of vegetable stock 
– 1 can of diced tomatoes 
– 1 cup of dried red lentils, rinsed 
– 2 tablespoon of tomato paste 
– 1 splash of apple cider vinegar 
– 2 cups of spinach 

1. Add oil to a sauce pan and sauté onion and garlic for 3-5 minutes. Add spices and cook for another minute. 
2. Combine onions, veggies, stock, tomatoes, lentils, tomato paste and apple cider vinegar into a slow cooker for 6 hours. Enjoy. 

Winter Blues

With shorter days, less sunshine and dark evenings some people may feel a case of the winter blues. It may be the change of weather, personal experiences or simply not enough vitamin D, which is having an affect on your mood. Research shows that the ‘winter blues’ is actually a Seasonal Affective Disorder (SAD), which is said to be linked to the amount of daylight. Ways to help:

• Get out in the elements. It is easy to stay in doors once the weather turns and hide away. Wrap up warm, pop a torch in your pocket and enjoy the beautiful sunrises and sunsets that autumn has to offer. 
• During the day make sure you have access to outside light; sitting by a window, keeping the curtains and blinds open, or going for a daily walk. 
• The days can feel very short when it is dark by 4pm. This is an excuse to get the candles out, the fire on, the fairy lights on (whatever light makes you feel cosy), and enjoy some extra cosy time. 
• Exercise. (I know, it is always the answer to everything, if we like it or not!) Try exercising outside when you can for at least 30 minutes a day. 

If these things don’t seem to be working, speak to a friend or family member about how you are feeling, or go and see your GP if you need further support. 

Ready. Set. Go

Running, you either love it or hate it, but with the benefits that go with running, could you be swayed? We know running benefits us physically, it gets our body moving, strengthens muscles and the cardiovascular system, as-well as improves circulation. But running can also have huge benefits on our minds. Running can help to clear the mind, let out any internal stress, gives you both time to think and time to switch off. It’s a win, win really! How to start: 

• Apps like couch to 5k are a great way to start if you are a complete beginner! The app guides you through each week, with intermittent jogging and walking. 
• Don’t put pressure on yourself, some of my best runs have been when I am not timing or tracking my performance.  It then starts to become less about distance and more about listening to your own body. 
• Remembering to stretch it out. Stretch before and after running to help with recovery.