Winter blues


During the cold, bleak winter months it can be tempting to let things go a bit and hide behind extra layers of clothing.

However, it’s especially important to make sure you fit in daily bouts of exercise over winter as we lose our natural inclination to go outside for a walk or play outdoor sport, making it a prime time to get out of shape.


If you think you’ll feel better over the next few months by closing the curtains and settling down in front of the TV, think again.

Research has repeatedly shown the ill-effects of not doing exercise, including an increased risk of viral infections, diabetes, heart disease and even premature death. In contrast, regular exercise boosts your immune system and increases your life expectancy.


When it’s cold and dark outside we tend to crave warming, filling food. Try adding lentils or beans to shop-bought soups to give them a boost of filling protein and cholesterol-lowering soluble fibre.

Making your own hearty homemade vegetable soups means you can also control the salt and fat content, making them an even healthier choice.

© Sarah West Nutrition

You can’t beat an egg


You don’t need to buy expensive foods to consume a nutritious diet. Apart from being inexpensive, eggs are a great source of concentrated nutrition including fat-soluble vitamins D, A, E and K, all the B vitamins and minerals such as phosphorous, calcium, zinc and iron.

Still not convinced? Contrary to popular belief, they won’t negatively affect your cholesterol levels; however many you eat.


The structure of the human body is built on protein. Exercise depletes the critical amino acids required to make protein, but eggs contain everything our bodies need for optimum 2growth and maintenance of lean, metabolically active tissue.

So forget expensive protein shakes to boost your strength training; eggs give you access to one of nature’s best protein sources at a fraction of the cost.


Eggs are easy to prepare and can be cooked in a variety of ways, which is vital to help keep boredom at bay. Try them scrambled, poached, fried or in an omelette as a quick post-workout meal.

And don’t just eat the whites; egg yolks contain protein and B vitamins and are relatively high in calories, which can help you achieve the caloric surplus necessary for muscle gain.

© Sarah West Nutrition