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8 Healthy Foods to Power You Through Winter

Becci Gowers of Bees Nutritions lists her top, nutrient-dense foods to add to your diet quick smart.

I currently feel like a walking Boots ad. You know the one? Where the two snotty Mums are traipsing around town getting supplies for the rest of their snotty families. But like lots of busy working mummas, I DO NOT have time for winter bugs. So illness prevention is the name of the game and it all starts with eating right. Luckily I have super-nutritionist Becci Gowers of Bees Nutrition on speed dial. Here’s her advice for dodging winter bugs and boosting your energy in the colder months.

“What we eat and how we live our lives has a huge impact to our energy and how we feel. I see clients every week and help them reach optimal health by adjusting their diet. The right foods will nurture and empower your body, rather than depleting it and slowing you down.

Here is my list of essential, health-boosting foods that will keep you firing on all cylinders this winter… ”

  • Pumpkin/Squashes – We couldn’t go through Autumn without mentioning the epic health benefits of squashes. They are packed with carotenoids and other powerful antioxidants. They are also anti-inflammatory and have loads of polysachharides that are beneficial to blood sugar balance. Delicious roasted and added to salads or in soup.
  • Ginger – This punchy root is such a good way to warm the cockles on a cold day. It is great for sickness and gut health, a powerful anti-inflammatory and brill for boosting the immune system. I love it added to hot water for a cleansing morning drink.
  • Onions – Packed with sulphur, which is great for the liver. So, if you want to really support your liver during the festive (read boozy) season ahead, eat plenty of onions. Also, a good source of quercitin, a powerful antioxidant. Add to sauces, soups, stews and salads.
  • Oily fish – Fish such as mackerel, salmon and sardines and packed with omega 3’s. These are anti-inflammatory and fantastic for skin and joints. Omega 3s are so important for the immune, cardiovascular and nervous system and without them, these systems can’t function well. Oily fish can be as simple as some gorgeous smoked salmon or mackerel.
  • Eggs – Eggs are packed with a whole spectrum of nutrients, from protein to omega 3’s to vitamins and minerals. They are quick and easy to prepare and you can add them to so many dishes.
  • Green leafy veg – Veggies such as kale, spinach and spring greens are powerhouses of nutrients! They are anti-inflammatory, rich in antioxidants, awesome for cardiovascular health and a brilliant detoxifier!! Aim to eat some green leafy veg every day to get quick health benefits. Chuck a handful in stews or soups, chop really finely and serve in salads or just steam and add a little local butter.
  • Oats – Nothing is more warming than a tasty bowl of porridge. Which is awesome because oats have loads of health benefits. Packed with beta-glucan, which is great for cardiovascular health as well as supporting your immune system. Oats also stabilise blood sugar levels, which is so important in a culture where diabetes is on the increase.
  • Sweet Potatoes – These epic orange spuds are packed with antioxidant and anti-inflammatory nutrients. They also help with blood sugar regulation and are a great source of fibre, supporting good gut health. Replace your usual baked potato or roasties for this health-boosting alternative.

So there you have it, 8 foods that are warming and comforting as well as being absolutely awesome for your body!”

Find Becci in my Little Black Book or visit her website:


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