#Heytiger let’s keep you well and wonderful this winter

Comfort food calling your name this winter? Before you binge on the bickies, check out our nutrition tips to help ditch the winter blues and keep your body and mind in top-notch condition (and keep those sneaky extra kilos at bay).


Healthy Fats

Winter got you all like gimme pasta, potato and pastries? (Mmmm) These cruel carb cravings can do more than sabotage your waistline. Nutritional Therapist Nora Gedgaudas explains that “Carbohydrates tend to flood your system with heaps of energy all at once. Then a little later you experience a blood-sugar crash that causes you to crave more carbs, and the cycle goes on and on.” What’s the solution? Gedgaudas suggests a more efficient energy source: fat – a long-lasting, even-burning fuel. Get your dose of healthy fats from coconut oil, grass-fed meats and of course Tigernuts which are high in luscious oleic acids (good fats found in avocado and olive oil).[1]


Energy levels

Lost your get up and go? Get your mojo back with magnesium rich foods (inc Tigernuts). Magnesium plays a key role in converting sugar to energy.

Nutritionist Rob Hobson recommends trying to include veggies high in B vitamins like asparagus and avocado which naturally support healthy energy levels by turning food into fuel (glucose). [2]

Need a little naughty nibble? Enjoy a few bites (only a few!) of dark chocolate for the natural stimulant theobromine, (similar to caffeine) which will boost your energy and mood [3].



Maintain that healthy weight over winter by ensuring you eat good-quality, lean proteins with each meal. Naturopath Lisa Guy highlights that “protein foods have a low GI and help to stabilise blood-sugar levels, which in turn will help curb sugar cravings and prevent you snacking on sugary carbohydrate foods” [4]. Alongside high protein Tigernuts, some healthy protein choices include legumes, eggs, fish, lean meat, low-fat dairy and soy products. These foods help create a feeling of fullness, preventing that afternoon fridge raid. Your welcome.


Keep hydrated

Being indoors with constant air conditioning and heaters can cause us to get quite dehydrated. Try to guzzle down at least two litres of H20 a day. Drinking cold water can be hard when it’s chilly out, but don’t worry warm wintery herbal teas count too! Try some health promoting teas like ginger (for improved circulation, digestion and inner warmth) green (powerful antioxidants promoting weight loss) and peppermint (good for digestion) [4].


Vitamin D

Unless you’re living in the sunshine state’s (lucky you), the regular Aussie does not get enough Vitamin D during the winter months. Vitamin D is essential for bone health, helping us absorb calcium and improving immunity. Got a bad case of the winter blues? You might be suffering from seasonal affective disorder (SAD) which Vitamin D can also help prevent [5]. Whilst the main source of Vitamin D is sunlight, nutritionist Rob Hobson suggests that you can source it from foods such as salmon and other oily fish [6].


Immune boosters

No signs of sniffles, sneezes or sleepiness here! Keep that immune system firing on all four cylinders this winter by focusing on whole foods that contain vitamin C, zinc, protein and antioxidants.

When you eat seasonally you’ll find that winter fruits and vegetables provide lots of these nutrients. Try to fill your plate with purple, red and orange varieties which are particularly high in potent health-promoting antioxidants [7].

Tigernuts are also an excellent immune booster, find out more here.


In winter wellness and pending summer bikini bodies,


Love TFF xx


  1. https://www.rodalesorganiclife.com/food/winter-blues
  2. http://www.umm.edu/health/medical/altmed/supplement/vitamin-b12-cobalamin
  3. http://www.rd.com/health/wellness/8-energy-boosting-foods/
  4. http://artofhealing.com.au
  5. https://www.osteoporosis.org.au/vitamin-d
  6. http://robhobson.co.uk/
  7. https://www.qt.com.au/news/tips-for-good-winter-nutrition/3196937/

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