You either are a winter person or you aren’t – some feel more upbeat about life when it’s cold but others feel like crawling into a ball and hiding. If you are one of those people who don’t function well in winter, we have some tips to ensure you are feeling up to exercise and sport.

Mind-set changes are not so simple to action, particularly when the weather isn’t ideal, but did you know that certain foods can help boost your mood and energy levels naturally?

It’s time to get motivated and happy with these great ingredients:

  1. Maca powder – as an adaptogen (stress reducing compound), it provides energy and endurance while balancing unpredictable hormonal changes.
  2. Coconut – rich in potassium and is an antiviral, ensuring proper rehydration and preventing sickness.
  3. Spirulina – a green-blue algae that is very nutritious and is a great source of energy.
  4. Swiss chard – a small variety of spinach which has high levels of folic acid for mood enhancement.
  5. Asparagus – containing folic acid and vitamin C, this delicious veggie is bound to make you feel good.
  6. Oats – yes, the humble porridge contains high levels of magnesium, reducing anxiety and stabilising mood swings.
  7. Almonds – essential for good brain health, keeping you alert and at the top of your game.
  8. Dark chocolate – just 50g a day is enough to reduce stress levels and curb sweet cravings.
  9. Honey – this sticky substance helps calm nerves which is great in pre-match tea.



  • 600g of asparagus
  • 2 tablespoons olive oil
  • 125g breadcrumbs
  • 2 garlic cloves, chopped
  • parmesan cheese
  • salt and pepper to taste


  1. Preheat oven to 200°C.
  2. Shake asparagus and olive oil in a large zip lock bag, add breadcrumbs, parmesan cheese, garlic, salt and pepper and shake again.
  3. Empty the contents onto a greased baking sheet and lay the asparagus out evenly.
  4. Bake for 10 minutes or until the cheese has melted and the asparagus is still slightly crisp.