Welcome to the winter 2023 HWFL graduate newsletter
As the weather gets cooler, it's important to maintain healthy habits and avoid falling into unhealthy patterns.
In this edition, we focus on some tips to keep your health in check over the cooler months. Plus, you’ll find out the benefits of cauliflower, and we have included a delicious recipe to warm you up and incorporate more vegetables into your diet.
To keep you on track, make sure to stock up on your favourite KicStart and take advantage of your 15% graduate discount, which is available until 5pm Friday, 23 June 2023.
Best wishes,
Your Healthy Weight For Life team
Announcements
HWFL Graduate Online Store Special
15% graduate discount and FREE postage on ALL KicStart™ orders for a limited time
Take advantage of your 15% discount and free postage on all KicStart shakes and soups.*
Offer valid until 5pm AEDST Friday 23 June 2023.
Winter warmer soup pack - 50 mixed flavour pack
Available for a limited time only! Purchase our 50 mixed flavour KicStart soup value pack at a special price.
Apply the code HWFLGRADUATE for an additional 15% off and free postage.*
*Offer valid until 5pm AEDST Friday 23 June 2023.
150 mixed flavour shake pack
Available for a limited time only! Purchase our 150 mixed flavour KicStart shakes value pack at a special price.
Apply the code HWFLGRADUATE for an additional 15% off and free postage.*
*Offer valid until 5pm AEDST Friday 23 June 2023.
No need to login into your HWFL portal, just start shopping:
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Simply select your KicStart™ flavour options and click ‘Add to Cart’ then ‘View Cart’.
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Enter your special discount code HWFLGRADUATE and click on ‘Apply Coupon’
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Proceed to checkout and payment.
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The rest is in our hands – your HWFL Team will pack and deliver the order to you shortly!
The cooler months can be a challenging time for your health. By staying active, eating nutritious foods, staying warm and dry, and prioritising your mental health, you can maintain your wellbeing and enjoy all that winter has to offer
1.Stock your pantry
When it's dark and chilly outside, it can be tough to resist those snacks on the counter or in the pantry. Make nutritious eating the easier option by stocking your pantry with healthy, convenient comfort foods – jars of dried herbs and spices, cans of lentils and low-salt soup stock for flavourful soup bases and herbal tea bags.
2. Eat nutritious foods
The science is still inconclusive when it comes to supplements, powders and elixirs for flu busting benefits. You absorb more of the nutrients when it comes in the matrix within foods – so stick to basics and stock up on seasonal wholesome foods to sail through winter healthfully.
Eating a healthy, balanced diet can help keep your immune system strong and your energy levels high. Aim to eat plenty of fruits and vegetables, whole grains, lean proteins, and healthy fats. Additionally, be sure to stay hydrated by drinking plenty of water and avoiding sugary drinks.
3. Stay hydrated
During winter, we often forget to drink enough water, which can lead to dehydration and other health problems. Make sure you're drinking plenty of water and consider adding warm beverages like herbal tea or hot water with lemon to your routine. Keeping your HWFL drink bottle filled up and nearby is a great way to remember to keep hydrated.
4. Stay active
It's easy to hibernate during the winter months and avoid outdoor activities, but staying active is crucial for maintaining good health. Regular exercise can boost your mood, improve your immune system, and keep your weight in check. Even if you can't go outside, there are plenty of indoor activities you can do, such as Zumba, weights, yoga, Pilates, or home workouts. Alternatively, try bundling up and going for a walk or run outside – just be sure to dress appropriately for the weather.
5. Stay warm and dry
Cold, damp weather can increase your risk of illnesses and exacerbate existing health conditions. Being cold can also trigger the desire to eat something warm and stodgy, only to realise afterwards that you probably didn’t need it. It’s time to layer up in cosy breathable clothes. Additionally, be sure to keep your home warm and dry by sealing any drafts or leaks.
6. Prioritise your mental health
Prioritise your mental health this winter by:
- By spending plenty of time outdoors in the natural light (great for Vitamin D)
- Practising stress-reducing activities, such as meditation or deep breathing exercises.
- Practising good sleep hygiene by creating a relaxing bedtime routine that includes minimising screen time, avoiding caffeine and alcohol, and practising your stress-reducing activities
- Staying connected with your loved ones, if you can’t meet in person organise a virtual meetup, phone them or even share text messages.
Remember, small changes can make a big difference, so try incorporating these tips into your daily routine gradually. By taking care of your body and mind, you'll be able to stay healthy, energised, and happy throughout the winter months and beyond
The colder months of the year, from May to August, are the peak season for cauliflower, making now the perfect time to enjoy it. Look for firm heads with tightly packed florets that feel denser in the fresh vegetable section of your local supermarket or greengrocer.
Enjoy cauliflower raw in salads and veggie platters with cherry tomatoes, carrots, radish, and baby cucumbers and a side of salsa dip. Cooking cauliflower enhances the absorption of nutrients by our bodies, so try steaming and mashing it with mint and peas, blending it into eggplant dips, adding it to stir-fries, or even roasting it as a whole head with lots of delicious warming spices and herbs.
So next time you're at the grocery store, pick up some cauliflower and add it to your meals for a healthy and tasty boost!
Warm up with this spinach and red lentil dhal
Looking for a new recipe to add to your weekly meal plan? Look no further than this spinach and red lentil dhal from our friends at the Healthy Food Guide! Not only is this dish flavourful and comforting but it's also packed with nutritious ingredients like lentils and spinach.
This recipe is perfect if you are looking to add more plant-based protein and vegetables to your diet.
All Graduates are warmly invited to join the Graduates Facebook Group.
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