The health and fitness transition from autumn to winter – Harshil Mitha

As we notice that the daybreak starts slightly later and the temperature has subsided slightly, we are well aware that winter is well on its way. All your hard work in summer requires discipline in succeeding the transition period from autumn into winter. The general individual struggles with the so-called winter blues, which distorts their entire training and nutrition plans. This cyclical behavior is common to the general population of the world, whereby come the next summer season, we try and shed the winter weight.

However this year could be one of new beginnings where the summer of 2015, would be much easier for you to reach your new personal best all because you maintained a good winter program. Even though we are aware of the risks that winter brings to our health, year in and year out many of us fall victim to weigh gain.

The keys are simple, prevention and perseverance. The equation of winter weight gain is fairly simple; we move less and consume heavier foods. In summer, our diets generally consist of lighter foods such as salads, fruit-based meals and lighter in carbs. Winter seems to bring out the pastas, breads and rusks.

It is important that you maintain your activity levels to ensure that your metabolism maintains its current fat burning levels. Persevere as nothing worth achieving in life comes easy, but only through pursuit and perseverance. If you truly struggle with the adjustment to a darker, colder morning, try shifting your training schedule to a different time slot.

Preventing Winter Weight Gain through knowledge:

  • Limit your carb intake as the day progresses.
  • Try to limit your intake of high carb and high fat desserts to once a week.
  • Bulk up your meals with vegetables and proteins.
  • Drink at least 8 glasses of water a day.
  • Choose small, skim-milk hot drinks.
  • Increase your protein intake.

Supplement tips:

To assist increasing your protein intake, you could purchase a Pure Whey protein supplement from Mopani pharmacy. Evidence suggest that whey protein consist of higher levels of essential amino acids than other available proteins.

Benefits of taking protein include lean muscle growth, improved athletic performance, promote weight loss and can assist in improved immune system functioning. There is an old myth that taking a protein shake would give you the physique of a body builder, this is not the case as you would need sufficient carbs within your shake in order to gain weight. The difference between a mass builder and a pure whey protein shake is the carbs and calories available. A pure whey protein shake such as the Nutritech Pure Whey protein Cinnabomb flavor consists of 3g of carbs and 23g of protein per 30g serving.

If you would like to supplement your meal plans with something sweet, look for the SupaShape Nutritional products in our stores as the range extends from high protein pancakes, protein cookies and high protein chocolate pudding. Ensure that you are organized and planned to embrace this winter through sufficient food preparation.

Everyone loves a rusk with their morning coffee. Here Is a high protein rusk recipe which could be used to your benefit over the traditional high carb commercial rusk.


High Protein Rusks:

2 Scoops of Vanilla Pure Whey

Protein (Nutritech Pure Whey Vanilla)

4 Eggs

250ml fat free yoghurt

50ml natural sweetener

10ml baking powder

¾ cup of water

½ cup of oats

1-cup rye flour

5ml vanilla extract

50ml coconut oil

(You’re welcome to add sunflower seeds, cinnamon or peanut butter.)


  • Set and preheat the oven to 180 degrees
  • Lightly grease and line 2 x 20cm cake tins or a large oven dish
  • Mix all the dry ingredients into a bowl
  • Beat the rest of the ingredients and mix into the dry ingredients until well blended
  • Spoon into the baking tins
  • Bake for approx. 50-60 minutes
  • Remove it from the tins and leave to cool down
  • Slice into rusks and place on baking tray
  • Heat the oven to 100 degrees and dry rusks out for 6-8 hours.

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