Inspired by the unofficial national dish of Laos and a firm local favourite, Laap is at its heart a delicious fried pork mince salad packed with spicy aromatics, fresh, fragrant herbs and the perfect touch of heat. Full of flavour, it is mixed with glass noodles and beautifully laid out on a crisp lettuce leaf for that fresh crunch.
Ingredients (Serves 1):
125g pork mince
50g dried vermicelli rice noodles
1 stick fresh lemon grass, finely chopped
1 birds eye chilli, finely sliced
2 kaffir lime leaves, finely sliced
2 cloves garlic, sliced
1-inch ginger, grated
Juice of 1 lime
10g chopped coriander
10g chopped fresh mint
2 tbsp fish sauce
1 tbsp olive oil
1 spring onion, sliced
2 large romaine lettuce leaves
Method:
Place the dried noodles into a bowl and pour over boiling water until submerged. Reserve on one side.
Meanwhile, fry pork mince in a hot pan with olive oil until just cooked. Add the garlic, ginger, lemon grass, kaffir lime leaves and chilli and stir fry until the pork is cooked through and you can smell the aromatics. Reserve on one side.
Drain noodles and mix into the pork mixture with the spring onion, mint, coriander, fish sauce and lime juice.
When we speak about winter in the UK, we often talk in terms of survival: getting through it, pushing through to spring. But what if it’s possible not just to survive the winter, but to thrive?
There’s no doubt that this season can be tricky. Dark mornings and evenings, post-holiday fatigue, colder temperatures – all of these things can drain our energy. And yet it’s possible to turn the apparent disadvantages of winter into advantages with the right outlook. Indeed, studies show that a positive mindset can strongly effect our experience of winter.
Of course, for those with Seasonal Affective Disorder (SAD), it’s a different picture. If that’s the case for you, talk to your GP if you’re struggling to cope. But if your annual winter blues are on the milder side, we have some ideas for transforming the colder season into a time of real opportunity.
We’re certainly not saying you should try all of these ideas – that would be a truly exhausting winter! Take a look and pick out the suggestions that really speak to you. Who knows, some these self-care ideas may turn you into a true cold-weather animal, ready to thrive as the mercury drops.
1.Head to the spa
From Finland to Norway, there’s one thing many colder-climate countries have in common: an appreciation of the healing power of heat therapy. In the UK, we’ve been a bit slower to embrace the sauna as a winter sanctuary, but that’s rapidly changing.
Public saunas are popping up across the country, from city-centre spaces to seaside spots. Research into the health benefits of regular sauna use is ongoing, but studies so far suggest that these include easing muscle tension, improving circulation and relieving stress.
You don’t actually need to spend ages in the sauna to reap the benefits – 20 minutes maximum, and more like 5 if you’re new to heat therapy. That means this is a relatively easy win when it comes to revitalising your winter routine.
2.Choose a skill upgrade
Make the most of extra time in the great indoors and create a plan to learn a fresh skill or develop an existing skill. Cooking different dishes with new-to-you techniques, learning or improving a language, perfecting a racquets sport such as Padel; there’s a whole world to explore while staying warm.
3.Winterproof your skincare
Sore, dry and reddened skin is unlikely to spark joy – and yet it can be a common side effect of falling temperatures. Avoid this winter annoyance by choosing richer moisturisers and/or serums than you’d use for the rest of the year. That goes for your body as much as for your face.
4.Book winter-specific activities
There are some activities you can only do in winter. Budget allowing, book some of these to help you celebrate the uniqueness of the season. We’re talking light trails, pantomimes, skiing and outdoor ice skating, among other wintertime pleasures.
You don’t actually need to spend any money on winter activities. A long walk on a crisp winter’s day can be a thing of joy.
5.Embrace winter dressing
Similarly, lean into the singular delights of winter outfits. It’s the time of year to embrace the softest of knits, duvet-style coats, ear-cosseting hats and faux-fur-lined gloves.
While a summertime sequin can be very chic, winter is also a particularly good time to surface your sparkliest looks, from embellished tops to head-to-toe metallics.
Of course, it’s not just about the aesthetics. If you’re committed to exercising outdoors throughout winter, make sure you have the right kit for running and cycling when it’s cold.
6.Defend your vitamin D levels
Vitamin D is produced in the skin through exposure to sunlight – something that’s in short supply in a typical UK winter. If possible, try to get more of this essential nutrient through your diet; sources include oily fish, red meat and egg yolks. You could also start taking a regular vitamin D supplement.
7.Make some new playlists
Music can have a real affect on mood. Why not create some winter-specific playlists to give you a boost? Think fresh exercise music, tracks to cosy up to on cold evenings, a morning playlist to uplift and inspire.
8.Revamp your sleep routine
Other than the December, winter can be a slightly less social time than the rest of the year. Why not take advantage of having more free evenings by setting up a sleep routine? That means setting yourself a bedtime and wake-up time, and sticking to both as far as possible.
It’s worth taking the time to experiment in order to find out what works best for you. If you find yourself unable to drift off, try going to bed a bit later and setting your alarm a bit earlier.
9.Revamp your morning routine
In winter, you’re more likely to wake up when it’s still dark, so consider whether it’s worth tweaking your morning routine to reflect that. If you’re normally an outdoor exerciser, for example, you might want to move your morning run or walk to lunchtime, so you can get as much natural light as possible. You might try adding a first-thing meditation session if you’re struggling to get up, to give you a gentler start to the day.
If you’re simply not a breakfast person, simply scroll on by. But if you are? Think about supercharging your breakfast for extra energy. Add nuts and berries to your porridge, avocado and salmon to your eggs.
10.Nourish your body
Now is not the time for deprivation. Nourish yourself with delicious, warming, seasonal winter foods. Does Christmas chocolate count as seasonal food? We’ll leave that up to the individual.
11.Look ahead to joy
Staring down the barrel of a UK winter can be somewhat challenging. While officially lasting for just a few months, winter can feel like several years at once, particularly on days when ice and sleet make their appearance. One way to remain positive to think of all the good to come this season. After all, the UK winter is the time of (depending on dates) Diwali, Hanukkah, Christmas, New Year and, further ahead, Valentine’s Day and Pancake Day.
There are also some great sporting events to enjoy, if that’s your kind of thing, such as the Australian Open, the Women’s Ashes and the Six Nations. And just think of all the sparkling new TV series that will be launching in January and February.
You could also, budget allowing, start booking any holidays you’re planning for the year ahead. Knowing you’ve got a trip or two to look forward to can really improve your mindset – and you might bag a bargain in the sales.
12.Let the bath into your life
Are you a bath person? Winter is your season. What could be nicer than sinking into heated, scented water after a long, cold day? And a bath doesn’t just have to be an evening pleasure. A morning bath can be both revitalising and relaxing, setting you up nicely for the travails ahead.
With environmental and energy bill concerns, we’re not suggesting you must bathe every day. But don’t discount a delicious soak as part of your winter care toolkit.
13.Switch things up
Even if you’re not going out as much, winter can still be a time of new experiences. Keep your mind active by trying new things. Read a book in a genre you wouldn’t usually choose, try one new exercise class a week, even just wear a colour you’ve never considered.
New experiences can help spark a sense of wonder, which can truly improve your outlook.
14.Get creative with your social life
While we’re speaking of creating new experiences, why not apply that same idea to your social life? Rather than doing the same old things when you meet up with friends, agree to try something different at least once a month, whether that’s a one-off book club, a visit to a gallery or trying a new indoor sport together.
15.Upgrade your accessories
We’re not saying you can spend yourself happy, but a few little upgrades to your winter-specific accessories can make you feel extra-cossetted. Think a substantial new mug for your favourite hot drink, an inviting blanket, stroke-able cushions or soft-as-butter bedding. Perhaps add some twinkling fairy or festoon lights, or a new glowing lamp that brings extra cosiness.
16.Introduce a Sunday planning session
Use Sunday evenings to plan out how you want your week to look. That can include meal planning for the week, an essential tasks to-do list and writing down five things you want to accomplish.
17.Plan your spring
What would it look like to love your life? Spend time considering this, and once you have a picture in your head, think about the steps you’d need to get there. We’re not talking about big leaps – small progressions towards what you want, and habits and routines you need to develop.
Then you can think of winter as the time when you’ll be preparing yourself and taking the steps you need, before emerging into the newness of spring.
There are two kinds of people in life: those who love picnics and those who avoid them.
If you’re an avoider – the wasps! The heat! The inconvenience! – we’re unlikely to change your mind. But if you’re a picnic lover, the arrival of the sunny summer months can only be good news. Whether your destination is the park, beach, or even your garden, there’s a whole world of possibilities for outdoor dining.
Of course, the games, blankets, sunscreen, hats and everything else the day demands are important. However, everyone knows that the picnic food is the main event!
You don’t have to entirely abandon any health goals you have in pursuit of picnic perfection. If you’re committed to eating more healthily, there are plenty of fantastic foods you can include.
Here are our tips for packing a picnic that is wholesome, nutritious and delicious.
Try to include as many colourful vegetables as possible
The more vegetables you include in your picnic, the better! Summer picnics occur at the height of the fresh fruits and vegetables seasons, so you have plenty of options when choosing your ingredients.
Pack some snacks to enjoy before you eat. An easy and healthy option is to chop up a variety of raw vegetables like cucumbers, carrots, celery, asparagus tips and cherry tomatoes. Serve with dips such as hummus, salsa, or tzatziki.
Make or buy a few different salads to serve at your picnic. This will provide a variety of flavours and textures, and everyone is guaranteed to find one they enjoy. We love this easy tabbouleh recipe that uses ready-made grain pouches available in most supermarkets, simply topped up with different vegetables.
Don’t be shy about trying new flavour combinations or incorporating fruits or vegetables you might not have considered before. For example, this black rice salad is combined with fresh mango and crunchy cashews to provide a delicious dish.
If you have a go-to combination that you love, such as a pasta or potato salad, simply make a few healthy changes by adding some vegetables. Choose dishes that you can make ahead of time, so the actual day of your outing isn’t stressful, and all the flavours can develop.
Prepare dishes that are easy to transport
Practicality is the key to a good picnic, so think about food that is easy to pack up, transport and assemble on a plate on the floor. Food needs to keep well and stay fresh – no one wants a soggy sandwich, or a dish that requires plenty of cutlery and crockery to assemble.
Skewered food is a life-saver here as food is already cut up into bite-sized pieces and is ready to eat with minimal effort. Try these refreshing and tasty melon, prosciutto and mozzarella skewers or these chicken skewers with tzatziki that you can simply push off the stick and into a wrap for a nutritious meal.
Wraps are a good option as they’re easy to eat and transport and can be nutritious if you make them with the right ingredients, for instance, these rainbow veggie wraps.
Make healthy replacements where possible
An easy option when it comes to picnics is to pack plenty of minimum effort, ready to eat carbohydrates like breads, rolls, and starchy salads. These don’t add much nutritionally, so try and limit these if you can. Replace with whole grain buns, pita bread, or wraps if they’re available to you.
Try to make healthy swaps when it comes to dressings and sauces as classic options like mayonnaise contain plenty of sugar and unhealthy ingredients. For example, traditional potato salads are loaded with mayo – and calories! Try this delicious herby potato salad that skips the unhealthy mayonnaise, replacing it with plenty of flavour in the form of an herb-packed.
Likewise, this colourful summer slaw loaded with healthy veggies like cabbage, carrots and radishes, uses crème fraiche, vinegar and mustard for a tasty, creamy dressing.
Pack plenty of hydrating, low-sugar drinks
When you’re outdoors playing in the hot sun, it is easy to become dehydrated without even realising it. Children are especially vulnerable to losing fluids, and don’t normally like to slow down to take in liquid.
Make sure you pack plenty of drinks to keep you adequately hydrated throughout the day. Try to stick to low-sugar drinks like water and some fruit juices where possible. Freeze your drinks the night before, and pack in a cooler box if possible, to keep cold and refreshing throughout the day.
Try to limit sweet treats
No picnic is complete without a sweet treat. While indulging here is great, try and keep an eye on how much you’re consuming. Serve treats like cupcakes or brownies alongside summer fruits like berries, cherries, and peaches. Make a large fruit salad ahead of time or chop up some watermelon into slices for an easy and juicy sweet treat.
Smoothies and protein shakes are one of the best ways of ensuring you have a healthy, nutritious meal without skimping on taste or taking time! Colourful, creamy, and filling without leaving you feeling stuffed, they are the perfect way to fuel up at the start of a big day or have a quick lunch on the go.
Here are just a few reasons why we love healthy smoothies so much:
Smoothies are a great way to get your greens
Smoothies are the perfect way to get your daily vegetables in! Not only do veggie packed smoothies have greater nutritional value, but you can hardly taste them when blended up with tasty fruit like banana, berries, or other tropical fruits. Look for smoothies with ingredients like kale, spinach, broccoli, cooked butternut, beetroot or carrot for added flavour and an extra hit of vitamins.
Smoothies keep you full for ages
People might avoid smoothies because they think they won’t fill them up as much as a solid meal. This is not the case! Look for smoothies packed with healthy fat – not only will your smoothie be richer, creamier, and tastier, but you’ll stay fuller for longer. Sources of healthy fat include nut butter (almond, peanut, cashew, or others), coconut milk, and avocado.
Smoothies are easy to drink on the go
Smoothies are the perfect meal for those days when you’re busy and need to eat on the go but still want to get a healthy, nutritious meal.
Smoothies are delicious
Thick, creamy and full of delicious, wholesome ingredients, smoothies are delicious and nutritious. Not only are they tasty, but they will leave you feeling satisfied and healthy, free from any guilt.
Kids love Smoothies
Getting your kids to eat fruits, vegetables and other healthy ingredients can often be a nightmare! Luckily, they can get plenty of goodness in smoothie form. Blended up to disguise the foods they ‘don’t like’, they can get their daily fruit and vegetables intake without the usual struggle. Just one piece of fruit tends to provide enough sweet flavour to disguise any of the ‘vegetable taste’.
Smoothies are a great source of protein
Many smoothies are good sources of protein, making them perfect for a quick pre- or post-gym workout snack as they work to help repair and build muscles.
Look out for smoothies containing protein rich ingredients like nut butter, coconut milk, flax seeds, oats, chia seeds, pumpkin seeds and yoghurt.
Smoothies help aid digestion and ease inflammation
Smoothies are great for helping with digestion and soothing the stomach. Look out for smoothies with dried spices or fresh herbs like turmeric or ginger (both have great anti-inflammatory and antioxidant properties), or fresh mint (it helps to settle your stomach and aid digestion).
You can choose the right smoothie for what your body needs
For example:
Looking to see your morning smoothie last you that extra few hours? Smoothies with oats, like our Oats So Good protein shake, will keep you fuller for longer, providing the perfect balance of carbs, protein and fruit to keep you going until lunchtime.
Looking to build muscle? Choose smoothies packed with protein.
Feeling under the weather? Look for smoothies that will help your immune system, like our Detox-zing smoothie, packed with antioxidant-rich blueberries, stomach soothing ginger, vitamin A rich carrots, and potassium rich banana.
There are plenty of health benefits from eating a diet full of different fruits and vegetables. Not only do fruits and vegetables provide plenty of essential vitamins, minerals, and fibre, but they reduce your chances of health issues such as heart disease, stroke and various forms of cancer.
Why do we need to eat more fruits and vegetables?
They are an incredible source of vitamins and minerals vital to our bodies’ correct functioning. For example, folate, potassium, and vitamin C.
They provide plenty of dietary fibre. Fibre is essential to good gut health, helping prevent constipation and other digestion issues, as well as reducing your risk of bowel cancer.
They have been proven to help reduce your risk of heart disease, various cancers, and stroke.
They are typically low in calories, so will help you maintain a healthy weight and heart.
Why are more people turning to plant-based diets?
Not only is a plant-based diet brilliant for your health, but great for the environment as well! As more people become aware of the harmful environmental effects and ethical issues surrounding meat and dairy farming, our society’s effort to reduce the amount of meat we eat and switch to a more plant-powered diet is growing. This has led to popular movements such as ‘Meat Free Monday’ and ‘Veganuary’, where people dedicate certain days, weeks, or months to giving up meat.
Whether you’re considering trying out vegetarianism/veganism or are just looking to reduce the amount of meat you eat, there are plenty of ways to shift towards a plant-based diet! While eating more fruits and vegetables may seem like a challenge, once you start thinking about the different ways you can sneak them in throughout the day, it becomes easy.
Tips for eating more fruits & vegetables
Top your bowl of cereal, porridge or yoghurt with a handful of fruit, such as some sliced bananas or berries.
Make a delicious and healthy fruit and vegetable-based smoothie.
Make an omelette or some scrambled eggs with chopped tomato, mushrooms and avocado
Never going to desert your mid-day sandwich? Give it a healthy boost by keeping it vegetables and adding lettuce, cucumber, tomatoes, grated carrots, or anything else that takes your fancy.
Try making a filling salad packed with vegetables. The opportunities here are endless, but one of our favourites is a bed of roast vegetables including butternut, sweet potato, peppers and broccoli, topped with fresh spinach, cherry tomatoes, feta cheese, a sprinkle of seeds and some sliced avo.
Try the vegetable version of classic dishes such as lasagne and burgers. You’ll be surprised by how tasty they are, as well as by how much better you feel afterwards.
Follow these easy tips and you’ll see your fruit and vegetable intake increase in no time, along with the accompanying health benefits.
Exams aren’t just a test of knowledge — they’re a test of stamina, focus and emotional resilience. While flashcards, revision sessions and past papers have their place, there’s another powerful tool to help support your child’s performance: what they eat.
A well-fuelled brain can be sharper, more alert and better equipped to cope with the demands of exam season. Here’s how to support them with smart nutrition choices that keep energy levels stable, moods lifted and concentration locked in.
Consider breakfast options
Multiple studies show that eating breakfast is linked to improved academic performance and cognitive function. Of course, some people just aren’t hungry in the morning, but if you can persuade your child or teenager to take in some nutrients, that may benefit them further down the line. At the very least, they don’t want to get distracted by hunger pangs during an exam!
To keep them feeling full for longer, try slow-release carbohydrates paired with a protein – think eggs with wholegrain toast, and porridge with nuts and fruits.
If your child is a real breakfast refusenik, see if they’ll consent to a smoothie, ideally containing oats for energy,
Introduce mood-boosting foods
Exam season can bring on a rollercoaster of emotions, so it helps to include foods that may naturally support emotional wellbeing. Bananas, berries and oily fish like salmon are all rich in nutrients linked to better mood and brain function.
A square or two of good-quality dark chocolate can offer a gentle lift, thanks to its magnesium content and feel-good compounds.
Focus on hydration
Even mild dehydration can lead to poor concentration, studies have shown. Encourage regular water breaks throughout the day — and especially during revision sessions. For a change from plain water, try herbal teas or diluted fruit juices, but steer clear of sugary drinks, as these can lead to crashes in energy and focus.
A refillable water bottle on the desk can be a helpful visual reminder to keep sipping.
Avoid late meals
It can be tempting to let routines slide during exam time, but try to avoid late-night meals. Eating too close to bedtime can affect sleep quality, which in turn impacts memory, mood and attention span the next day.
Encourage earlier evening meals packed with slow-release carbs and light proteins — think wholegrain pasta with pesto, brown rice with stir-fried veg, or a simple omelette and salad.
Limit stimulants
That includes caffeine and excess sugar, especially in the evening. While a small amount of caffeine might feel like a harmless pick-me-up, too much can leave your child feeling anxious, jittery or unable to sleep.
Energy drinks are best avoided altogether. Instead, opt for naturally energising snacks like apple slices with peanut butter, trail mix with dried fruit and nuts, or hummus with veggie sticks.
Include leafy greens
Packed with iron, folate and other essential micronutrients, leafy greens like spinach, kale and rocket support both brain and body. Add them to sandwiches, sneak them into smoothies or stir them into pasta sauces to keep nutrient levels topped up without a fuss.
And finally…
Nutrition won’t replace revision — but it can help make those hours of hard work more effective. Balanced meals, regular hydration and brain-friendly snacks can all support your child’s mental clarity, energy levels and emotional wellbeing throughout exam season. A little prep in the kitchen could make a big difference at the desk.
Exercising outdoors in winter can be exhilarating. There’s something uniquely refreshing about working up a sweat when it’s cold. But let’s be honest: it can also be a real challenge. That’s why it’s important to choose your outdoor winter workout gear with care.
We all know the benefits of exercising outside. It’s not always easy to remember those benefits when you’re standing by your front door trying to persuade yourself out into a cold, damp, icy morning or evening.
Whether you’re a runner, walker, cyclist, golfer or racquets player, choose the right winter exercise outfit and you can set yourself up for greatness.
Firstly, winter-specific workout outfits can improve motivation and confidence – you’ll have an easier time coaxing yourself out into the cold when you know you’re wearing the right kit for the conditions.
Secondly, winter workout clothes can help with performance. It’s tricky to smash your 10k time or power through an outdoor circuit-training session when you can no longer feel all of your limbs.
And, of course, there’s the safety element. Letting your body become too cold can be detrimental to your health – and that’s before we get on to avoiding injuries from slipping, and the importance of staying visible in the dark.
Explore our guide to what to wear for winter exercise and put together your cold-weather outfit in advance. Once you’re outside, you can forget about what you’re wearing and focus on your workout. Go for it, winter warrior!
Don’t ignore the power of accessories
Let’s start small. It’s easy to overlook the difference accessories can make when you’re exercising outdoors. When you’re cold, blood is redirected to the vital organs – the core, essentially – which means your hands and feet will bear the brunt of chilly weather.
That’s why we recommend adding a pair of gloves to your winter workout wardrobe, whatever exercise you’re doing. You don’t want anything too bulky – lighter, breathable fabrics will keep your hands cosy but not unpleasantly sweaty. Look for a pair of touchscreen gloves if you’re likely to want to mix up your exercise playlist on the go.
Next up, think about your head. A simple baseball cap should work when it’s only mildly cold, and it’ll also help you with glare on those sunny winter days. When temperatures tumble, consider a breathable beanie – or a headband for your ears and forehead if you don’t like that full-coverage feeling as you warm up.
On sub-zero days, you might also want to add a neck warmer (also known as a neck gaiter or buff).
Finally, make sure your socks are keeping your feet warm. If you normally wear a low-cut style, consider ankle- or calf-length to avoid exposing skin to the cold weather.
Choose the right fit and fabrics – that means no to cotton
In any season, cotton clothes will absorb sweat, keeping moisture trapped against your body and lowering your temperature – and that’s definitely something you want to avoid in winter. You’re looking for fabrics that have moisture-wicking properties, such as polyester, nylon and bamboo.
Other key winter fabric terms to look out for are ‘fleece-lined’ and ‘thermal’, just so long as they’re also moisture-wicking. If you really want to gild the lily, you can also consider fabrics with extra cold-weather-protection technology, to help you retain body heat.
In cold weather, tighter-fitting workout clothes will trap heat. Even if you normally favour loose exercise clothes, it really is worth going for a closer fit in winter.
Are you particularly fond of shorts and/or workout gear with cut-outs or cropped tops? There will always be some hardy individuals who stick to their summer exercise gear, but for most, winter is the season to cover as much skin as possible when you’re outside, particularly when the temperatures fall below zero.
Layering is the key to winter workout outfits
As a general rule, you’ll need a minimum of two layers to keep warm and dry as you work out in the fresh air in winter.
Base layer
This is a long-sleeved, moisture-wicking top. If you’ve dismissed our gloves advice, try a style with thumbholes at the wrists, so you can easily pull the sleeves over your hands.
Mid-layer
The layer that gives you an extra injection of warmth. Usually a bit looser than your base layer, this can be anything from a gilet to a fleece top to a sweatshirt, depending on whether your exercise of choice is high or low intensity.
Outer layer
This is your protection from wind and rain, such as a waterproof jacket. Whatever you do, choose a breathable option. There are few things less desirable on a winter workout mission than feeling like you’re steadily marinating in your own sweat.
If you’re doing high-intensity exercise outdoors, look for a jacket you can easily remove and stow (or tie round your waist/shoulders) if you start to feel overly warm.
Think grip when it comes to footwear
Icy parks and pavements are the natural enemy of winter workouts. If you are comfortable with venturing out onto slippery surfaces, prepare for battle with shoes or walking boots that have enhanced grip. Wider soles will also help with balance.
Exercising in the snow? Look for footwear with waterproof outer layers.
In darkness, make sure you’re bright
If you’re exercising in the morning or evening, chances are that at least part of your workout will take place in the dark. This means you need to ensure you’re extra visible to both cars and pedestrians.
High-visibility clothing is good, reflective clothing is even better. It’s important to note the difference between the two.
Hi-vis is a fluorescent or very bright colour that makes you more visible in low light. Reflective clothing, as the name suggests, reflects light back to the source – such as a car’s headlights. Your winter weather clothing should have elements of both.
You can also buy inexpensive hi-vis and reflective strips that attach to your workout gear with Velcro, or choose bright, reflective accessories. Make sure you can be seen from the front and the back.
A head torch helps with visibility and can also prevent falls if you’re struggling to see the terrain ahead.
Stay warm, stay safe – and enjoy your winter workout!
Christmas food is delicious but after a few days of it, you may start to crave something rich and spicy. This Boxing Day curry is the perfect way to use up all your leftover Christmas food while satisfying that spicy craving.
Ingredients (serves 4):
50g ground almonds
1 white onion
6 cloves garlic
3 inches ginger
1 fresh green chili, diced
2 tins coconut milk
Fresh coriander
Fine beans
1.5 cups basmati rice
Turkey and vegetable leftovers
Spice mix:
(You can alternatively use a few tablespoons of ready-made curry powder)
1 tbsp Garam Masala
1 tbsp ground cumin
1 tbsp ground coriander
6 cardamom pods
3 inch stick cinnamon
6 cloves
1 tsp turmeric
Method:
First prepare your leftovers: break the turkey down into big bite size chunks and cut any vegetables you want to include into bite size pieces.
Finely dice the onion, garlic and ginger. Add the onions to a large saucepan with a splash of olive oil and cook for five minutes. Add the garlic, ginger and chili and stir through for a minute.
Add all the spices except the Garam Masala and stir through.
Add the almonds and coconut milk.
Add all the leftovers you want, including the fine beans, and bring to a gentle simmer for about 10 minutes, or until the turkey is piping hot. Just before removing it from the heat, add the garam masala.
Remove from the heat and leave to rest.
To make the rice, simply add a tablespoon of olive oil to a saucepan. Pour in 2 cups of basmati rice and top with 3 cups of hot water. Season with salt. Bring it to a bubble, then turn it down to a really low setting (so the bubbles just barely break the surface) and cover with a lid for ten minutes.
If you love to work up a sweat in the gym while most people are still tucked up in bed, we salute your dedication — especially on those cold winter mornings! But should you wake up even earlier to eat before your morning workout? If so, what should be on your menu? And do you still need to refuel afterwards?
There are plenty of questions, but we have the answers. Let’s take a closer look at breakfast options for those who prefer to hit the gym while the sun is still rising.
Key takeaways
The right pre-workout meal boosts energy, enhances performance and speeds up recovery.
Quick carbs like a banana or cereal suit short, low-intensity sessions; for longer or tougher workouts, go for a balanced mix of carbs, lean protein and healthy fats.
Timing matters: eat a full meal 2–3 hours before training, or a lighter snack 20–90 minutes prior.
Adding protein supports muscle growth and helps guard against breakdown during intense activity.
Hydration is key.
Everyone’s different: some thrive on fasted sessions, but most benefit from proper fuel.
Skip heavy, fatty or high-fibre foods pre-workout to avoid sluggishness or discomfort.
Don’t forget recovery — post-workout nutrition restores glycogen and aids muscle repair.
Do you need to eat before a morning workout?
They say the early bird gets the worm, but sometimes the early bird can’t stand the prospect of eating at the crack of dawn. If you identify more with the latter, the general consensus is that if you’re not hungry, there’s no need to force yourself to eat. After all, the best way to build a morning routine is to look at what works for you as an individual. In fact, some people function better on an empty stomach, which has given rise to trends like fasted cardio.
The idea behind fasted cardio is that your body, depleted of glucose, burns stored fat for fuel instead. Although the science is still out, it does appear to have the potential to accelerate fat loss by improving metabolic performance. It also saves you from having to prepare, eat and digest a meal first thing in the morning.
Remember that prolonged aerobic activity may become more challenging if you don’t fuel your body beforehand. You may also become more likely to suffer the side effects of low blood sugar or dehydration, such as lightheadedness, dizziness and even passing out. A simple snack can go a long way to increase your energy and alertness — as long as it’s appropriate for the activity you’re about to do.
How large should your pre-workout meal be?
To effectively fuel your workout, you need to eat far enough ahead of time for it to be properly digested and made available as energy. In other words, your portion size should depend on how soon your workout is after you eat. Generally speaking, you should try to eat an hour to 90 minutes before exercising.
If you’re working out early, you don’t want to wake up hours before just to eat. If you don’t have a lot of time to digest, avoid a full meal and aim to eat a small snack at least 20 to 30 minutes before your workout.
What to eat pre-workout?
If you’re doing a short or low-intensity workout, simple carbohydrates should be enough to fuel you (for example, a banana or a few handfuls of cereal). However, if you’re doing a longer or more intense workout, you should pair energy-boosting carbohydrates with a small amount of fat and protein. This will help to gradually release energy throughout your workout and optimise muscle-building.
Take inspiration from the following ideas, which are all well-balanced, quick to make and easy to digest.
Pre-workout snacks
Half a banana with a teaspoon of peanut butter: Banana is an excellent source of carbs, while nut butter is packed with protein, antioxidants and heart-healthy fats.
Half a mini bagel with a tablespoon of cream cheese: The bagel provides energy-rich carbs, while the cream cheese is full of protein to help build muscle and keep you full.
Greek yoghurt: Greek yoghurt is a great source of protein, probiotics and bone-strengthening calcium. It’s an optimal pre-workout snack as it’s easy to digest.
Rice cakes: Rice cakes topped with nut butter, banana and chia seeds are tasty and have a good balance of wholegrain carbohydrates, healthy fat and protein.
Smoothies: Easy to make and quick to absorb, smoothies can be packed full of nutrients and energy for a longer workout. Blend a combination of fruit, vegetables, Greek yoghurt, nut butter, chia seeds and protein powder to cover all the food groups.
Pre-workout meals
A hardboiled egg and half a slice of toast: An excellent pairing of carbs and protein.
Wholegrain toast, fat-free cheese spread and smoked salmon: Complex carbohydrates and proteins are a winning combination, and salmon is rich in omega-3 acids that have a positive effect on metabolism.
Wholegrain tortilla with one scrambled egg and grated cheese: Keep it simple with a handheld balance of carbs, fat and protein.
What to eat post-workout?
Whether or not you ate before your workout, it’s important to refuel afterwards with a good breakfast (or a second breakfast!). Aim to eat a combination of healthy carbs and protein to aid muscle recovery and replenish your body’s carbohydrate stores.
Post-workout snacks
Oats: Packed with heart-friendly fibre, protein and antioxidants, oats are an excellent breakfast food. It not only provides a slow release of energy throughout the morning but helps protect your heart health and reduce blood pressure. There are endless tasty and healthy additions, including nuts and nut butter, fresh fruit, yoghurt and protein powder. Overnight oats are also the ideal breakfast on the go: simply soak oats in milk/yoghurt in a jar overnight and top with fruit, nuts and more in the morning.
Post-workout meals
Eggs: A great source of muscle-building protein as well as choline (a nutrient vital to brain and liver health), eggs are great fuel after a workout. Enjoy eggs on whole-grain toast paired with avocado, smoked salmon or sautéed vegetables, or in an omelette.
Avocado on toast: Avocado is packed with omega-3s, protein, fibre, vitamin E and potassium. Enjoy mashed avocado on wholegrain bread for long-lasting energy.
This delicious recipe is a fresh twist on the classic Chicken Kiev. Beautiful cod loin is stuffed with a parsley garlic butter, roasted in breadcrumbs in the oven, and served alongside crispy, crushed new potatoes and green beans.
Ingredients (serves 2):
2 x 250g cod loin (not fillet)
1 packet breadcrumbs
2 eggs
100g butter
4 cloves garlic
4 tbsp chopped parsley
Plain flour (for dusting)
1 litre vegetable oil (if deep frying)
Method:
First, make your garlic butter. Crush the garlic with the side of a knife and mix with about 100g of softened butter. Season and fold through the parsley. Place the mixture onto a sheet of cling film and roll into a sausage shape. Place in the freezer.
Get 3 bowls out. Add plain flour to the first one, two whisked eggs and a splash of water to the second, and breadcrumbs to the third.
Place the cod loin on a work surface and use a sharp knife to cut a pocket in one side ensuring you don’t cut all the way through.
Take the butter out of the freezer. Cut a chunk off (about a bite size piece) and stuff inside the cod pocket. Do the same with the other loin.
Roll the cod in the flour, then the egg wash, and finally, the breadcrumbs. Place on a baking tray (if I’m being honest, I prefer the taste of these when they’re deep fried in hot oil for about five minutes before being placed in the oven for 8 minutes.) If you’d rather not deep fry, simply place both pieces of cod on a baking tray in a pre-heated oven for 18 minutes.
