WINTER WELLBEING GUIDE Your guide - to thrive in winter - CSIRO Total Wellbeing Diet
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WINTER
WELLBEING
GUIDEYour guide
to thrive
in winter
Contents
What's in this guide?
Thank you for downloading our Winter Wellbeing Guide!
Use this guide to get an idea of how you can avoid the temptation to
hibernate during the cooler months by staying active, eating healthy
and cooking some warming meals!
Contents
3 Simple tips to stay healthy
4 Eat right to avoid weight gain
5 What's in season in winter?
6 How to stay active
7 Quick recipe: Thai beef and bean stir-fry
8-9 Slow recipe: Lamb shanks with braised carrots and roast parsnips
10-11 Comfort recipe: Cinnamon, basil and pumpkin lasagne
12 Julie: Cook ahead for busy days
13 Ivette: Weigh yourself weekly
14 George: One bad day isn't the end
15 Try our FREE weight loss tools
16 Join the Total Wellbeing Diet
Page 2
Stay healthy
Simple tips to stay healthy
Boost your diet
Your diet is crucial to your wellbeing over winter so resist the urge for
sweet and fatty comfort food. What you need is a balanced diet with food
from all 6 food groups - see page 4 for a breakdown of a healthy daily
menu.
Exercise regularly
It's easy to declare winter couch and blanket season but that's not good
for your health. Get out and exercise regularly throughout the week -
and make sure you get a daily dose of sunshine on your skin! See tips on
how to stay active on page 6.
Sleep more
If you're tired and exhausted all your other efforts will be stunted so
make sure you get enough sleep in winter - ideally 7 to 8 hours but this
depends on the individual.
Drink more
It's just as easy to get dehydrated in winter as it is in summer as we pay
less attention to thirst when it's cold. Make sure you drink water
throughout the day to stay hydrated - and an extra cup of tea to stay
warm!
Page 3
Stay healthy
Eat right to avoid weight gain
It's easy to fall back to a diet of comfort food while you wait the cooler
winter months out but a balanced menu is as important in winter as the
rest of the year.
At the Total Wellbeing Diet we recommend you cover all 6 food groups in
your daily diet. That means getting your protein, bread & cereals,
vegetables, fruit, dairy, and healthy fats & oils every day.
We even make room for an indulgence each day - like a small serve of
chocolate, a cookie or a muffin, or a glass of wine - as without them you
may find it hard to stick to a healthy diet.
Protein Bread & cereals Vegetables
Lean meats and chicken, Low GI, wholegrain and Fresh and frozen
fish, eggs, tofu, legumes high fibre breads, cereals, vegetables - ideally a
and pulses rice, pasta, noodles, selection of different
polenta, quinoa, barley types and colours.
and potatoes.
Fruit Dairy Healthy fat & oil
Any type of fresh fruit, Low-fat milk or soy milk, Polyunsaturated and
canned in natural juice or cheese and yoghurt. monounsaturated spreads
dried fruit. and oils, nut pastes, nuts
and seeds, and avocado.
Page 4
In season now
page 12
What's in season in winter?
Cooking with seasonal produce means you get the highest
quality and most affordable food available. Take a quick look at
this list before you plan your meals for the week ahead!
Fruit in season Veggies in season
Bananas Beansprouts Mushrooms
Grapefruit Broccoli Potatoes
Kiwifruit Brussel sprouts Pumpkin
Lemon Carrots Silverbeet
Mandarins Cauliflower Spinach
Oranges Fennel Rhubarb
5
Page 11
Stay active
How to stay active during winter
Find your motivation
Do you have a social event this spring or summer, like a wedding or a
holiday? Visualise how you want to look when the time comes!
Set goals
Find an event in 3 months time that you can train for, like a fun run or a
charity walk. Make a promise to yourself that you'll be ready for that.
Team up
Ask a friend or family member to join you for regular exercise sessions
throughout the week. You're less likely to skip a session if someone else is
relying on you.
Dress for the cold
Sure, it's cool outside, but people exercise in colder places than Australia!
Make sure your wardrobe contains some nice, warm and fit-for-purpose
exercise gear.
Use social media
Make a commitment to post an Instagram or Facebook photo from every
one of your training sessions to keep yourself accountable to staying
active.
Page 6
Quick recipe Serves 2
Prep 10 mins
Cook 15 mins
Thai green fish curry
Give your local Thai takeaway a miss and whip up this fish curry
with all the same flavours without the fat.
Ingredients Instructions
2 tsp asian green curry paste 1. Heat a large non-stick frying pan
1/2 onion, sliced over medium heat. Add the curry
1/2 red capsicum, chopped paste and stir-fry for 2 minutes or until
1 zucchini, chopped fragrant. Add the onion, red capsicum,
1/2 cup pumpkin, diced zucchini, pumpkin and stock. Bring to
250 ml chicken stock, salt reduced a simmer and cook for 5 minutes.
1 cup bamboo shoots
1 cup snowpeas, sliced 2. Add the snow peas, bamboo shoots,
150 ml evaporated skim milk coconut evaporated milk and fish.
300 g white fish, any type Reduce heat to low and cook, stirring
1 tsp fish sauce gently, for a further 4-5 minutes. Stir in
1 tsp white sugar, granulated the fish sauce and sugar.
1/2 cup coriander, leaves
2/3 cup cooked basmati rice 3. Divide rice and curry between
serving bowls. Scatter over the
coriander leaves to serve.
This recipe and over 1000 more is available
when you join the Total Wellbeing Diet
Page 7
Slow recipe Serves 4
Prep 15 mins
Cook 8 hrs
Lamb shanks with braised carrots
and roast parsnips
The shanks are the best part of the lamb, no contest. Serving up
slow-cooked lamb shanks is a delicious and fun dinner for everyone
Page 8
Slow recipe
Ingredients
4 lamb shanks, trimmed of fat
Olive oil spray
1 tablespoon olive oil
1 onion, any type, roughly chopped
3 cloves garlic, chopped
2 sprigs rosemary, leaves stripped or 3 tsp dried rosemary
2 tablespoons tomato paste, no added salt
2 cups (500ml) chicken liquid stock, salt reduced
1 carrot, chopped into 3cm pieces
2 teaspoons dried paprika, plus extra to sprinkle
400g parsnips, peeled, trimmed and halved lengthways
2 teaspoons honey, warmed
Instructions
1. Place a large frying pan over high heat. Spray the shanks with cooking oil
and fry in two batches for 7–8 minutes or until browned on all sides, then
transfer to a slow-cooker or heavy iron pot.
2. Reduce the heat to medium, then add the olive oil, onion, garlic and
rosemary and cook, stirring occasionally, for 4–5 minutes until the onion
starts to soften. Add the tomato paste and cook, stirring, for 1 minute.
Add ½ cup (125 ml) of the chicken stock and stir to combine, scraping the
bottom of the pan, then tip this mixture into the slow-cooker or pot. Add the
remaining stock, the carrots and paprika, season with salt and pepper and
stir to combine. Cover and cook on low for 7–8 hours or until the lamb is
almost falling off the bone. Skim away any fat from the surface.
3. About an hour before you’re ready to eat, preheat the oven to 220°C and
line a baking tray with baking paper. Arrange the parsnips on the prepared
tray and spray with cooking oil. Drizzle over the honey, season with black
pepper and sprinkle with a pinch of extra paprika for 50–60 minutes until the
parsnips are golden and crisp.
4. Serve the shanks with the carrots and spoon over some sauce. Serve with
roast parsnips alongside.
This recipe and over 1000 more is available
when you join the Total Wellbeing Diet
Page 9
Comfort recipe Serves 4
Prep 20 mins
Cook 1 hr
Cinnamon, basil and
pumpkin lasagne
Healthy and hearty, this dish is far easier to make than traditional
lasagne and is booming with seasonal vegetables.
Page 10Comfort recipe
Ingredients
Olive oil spray
1 medium onion, finely chopped
2 sticks celery, finely chopped
800 g beef mince (pork or veal also works!)
1 tsp ground cinnamon
2 tbsp tomato paste, no added salt
1 can diced tomatoes (400g can)
1 handful basil, torn
800 g pumpkin, peeled, seeded and thinly sliced
Instructions
1. Preheat the oven to 180°C.
2. Heat a large heavy-based non-stick frying pan over medium heat. Once
hot, spray with olive oil, then add the onion and celery and cook, stirring
often, for 3–4 minutes or until the vegetables are just starting to soften.
Add the mince and cinnamon and cook, stirring, for 4–5 minutes or until the
mince is browned. Stir in the tomato paste and chopped tomato, bring to
simmering point and cook for 10 minutes or until the mixture thickens
slightly. Remove from the heat, stir through the basil (if using) and season
with salt and pepper.
3. Transfer half the mince mixture to a 2 litre capacity roasting tin or baking
dish, spreading it evenly over the base. Add half the pumpkin slices,
overlapping them to cover the mince. Repeat with the remaining mince and
pumpkin, then cover the dish tightly with foil and bake for 20 minutes.
4. Remove the foil and bake for another 20 minutes or until the pumpkin is
very tender.
5. Leave to stand for 5–10 minutes to cool slightly, then serve scattered with
basil leaves (if using).
This recipe and over 1000 more is available
when you join the Total Wellbeing Diet
Page 11Success Julie
lost
34 kg
Cook ahead for busy days
"I don’t finish work until 7pm on Tuesday and
Wednesday nights so I will make a slow cooker
dish or casserole dish on Sunday or Monday so
I can just reheat it when I get home from work
on Tuesdays and Wednesdays."
Julie lost 34 kg with the Total Wellbeing Diet
and received a full refund of her membership fee
Check out the lasagne recipe on page 10 for a meal you can
freeze for a busier day.
Page 12Success Ivette
lost
10 kg
Weigh yourself weekly
"Weigh yourself weekly. Even at times when
you feel convinced that you had a bad week
and may have gained. I actually found that
there were times I had lost weight at times
where I was convinced otherwise."
Ivette lost 10 kg with the Total Wellbeing Diet
and received a full refund of her membership fee
Page 13Success George
lost
16 kg
No one eats perfectly
all the time
"One bad day doesn’t mean the end. I had
total blowout days on the diet. The goal is to
reduce them to close to zero. No one can eat
perfectly all the time. Reset and start again."
George lost 16 kg with the Total Wellbeing Diet
and received a full refund of his membership fee
Page 14Free tools
Free tools
Try our free weight loss tools
We offer a number of free tools that you can use to get started with improving
your day-to-day nutrition and losing weight.
Diet Types
Do you struggle to stick to a diet? Behavioural scientists at CSIRO believe the
secret to successful weight loss is understanding your Diet Type.
Healthy Diet Score
The CSIRO Healthy Diet Score is a scientifically-validated survey that
assesses your eating habits against Australia's Dietary Guidelines. Get
tips on what part of your diet you need to improve.
Weight Loss Calculator
Calculate your BMI and get an estimate of how much weight you could lose
with the Total Wellbeing Diet. Plus find out whether you're at risk of obesity-
related disease.
3-Day Taster
Curious about the Total Wellbeing Diet? Sign up to receive a short series of
emails with more examples of our recipes, a typical exercise plan and learn
what other weight loss tools we offer.
Page 15Meet your fellow members at
Losetotalwellbeingdiet.com
weight with the online
diet that fits you perfectly
Full refund* when you complete the diet
12 weeks of meal and exercise plans
Over 1000 quick and family-friendly recipes
Scientifically formulated weight loss program
Brand new iOS member app
Join now:
www.totalwellbeingdiet.com
We're social:
*To learn more about the Total Wellbeing Diet Full Refund offer,
please see terms and conditions on our website.
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