Ok Canberra! Guess what? It’s finally Spring!

It has been a long and extremely cold winter but warmer weather is finally approaching, albeit slowly. (If you have been living in Canberra long enough you’ll know that Spring doesn’t really arrive until mid-October).

The arrival of the warmer weather means the winter hibernation is over and we all start thinking about the impending arrival of summer. Summer often means less clothes and impending anxiety about ‘getting fit’. It doesn’t have feel this way! Spring can be an opportunity to get moving and feel healthy, without putting that ‘summer bod’ pressure on yourself. With that goal in mind, here are some easy tips to get out of the winter slump, and spring into Spring.

1. Start before you’re ‘ready’

We often delay a new practice or habit until the time is right or we feel confident to take it on. But this rarely happens. One trick to making progress is to start small before you feel that you’re ‘ready’ and momentum will build. Don’t let the perfect be the enemy of progress.  You can do this!

2. Move more.

Exercising in winter can be a major challenge, but the dark, cold mornings are on their way out so now is the time to increase your activity. It’s important not to go too hard when you’re getting back into exercise after a hiatus. It’s better to start somewhere small, doing the bare minimum amount of exercise each week and keep it consistent, rather than go from 0 to 100, struggling, losing motivation and finding it all unsustainable. Take the pressure off yourself and enjoy what you are doing! See our article on 30 Ways to move more or 10 Ways to get back into exercise!

3. Eat more ‘in season’ fruits and vegetables.

With the wide range of fruits and vegetables available in our supermarkets it is almost impossible to know what is actually ‘in season’. Eating fruits and vegetables that are in season are often cheaper, tastier and more nutritious. Not only will your body and back-pocket thank you, but by eating a wide colour range of seasonal fruits and vegetables it ensures that you are getting all the unique disease-fighting chemicals that belong to each of the five colour categories. For example, blueberries (which are now in season!) are part of the purple/blue colour category and are coloured by the plant pigment anthocyanin. This pigment has antioxidant properties that protect our cells from damage and can help reduce the risk of cancer, stroke and heart disease. Follow these links for recipe ideas and an extensive list of ‘in season’ fruits and vegetables.

4. Plan ahead and be consistent.

Here at the Hub we are strong believers that the key to any change is consistency. In order to be consistent there is an element of planning and preparation that needs to take place. So, by planning your meals and doing your groceries you ensure that you have all the things needed for delicious meals, ready to go. There are heaps of recipes for easy and delicious meals here on The Healthy Eating Hub website. Here is some more inspiration:

Breakfast

Eating a nutritious breakfast is important for all ages as it will restore energy and glycogen levels that we have used up overnight, ensuring that you are equipped and ready for the day. Breakfast is also important as it reduces the possibility of consuming high kilojoule foods later in the day and it has been found that those who regularly eat breakfast tend to maintain a healthier weight than those who don’t. I love my breakfast smoothie, they’re quick and easy to whip together in the morning.

Snacks

Ever get to lunch or dinner and feel SO hungry that you end up eating too much? I know I have. Planning a whole-foods snack between our main meals can help us keep hunger at bay meaning that we are less likely to overeat. Some great snacks are these delicious bliss balls or a trail mix combinations.

Lunch

I know for myself that when I don’t bring lunch to work I am more likely to make not-so-great choices. Who else is guilty of this? Our senior dietitian Clare wrote a great article with tips and tricks for making lunch packing easy, check it out!

Dinner

The best meal of the day! So many options for deliciousness and important for fuelling you for the upcoming day. I have chosen some of my favourite dinner recipes from the hub website for you all. And look out for my upcoming healthy chicken schnitzel recipe (it’s delicious!).

5. Be kind to yourself.

Change is hard! So, if you do fall off the wagon don’t take it personally as sometimes life gets in the way. Rest assured it does happen to everyone.

If you’d like further help with your nutrition please click below:

Author: Ellen Bruce, University of Canberra Nutrition and Dietetics intern.