Eat well: five ways to overhaul your diet

Close of up happy woman eating breakfast bowl of porridge and banana

We can all get ‘stuck in a rut’ with our diet at times.  Maybe you have run out of ideas as to what to eat or get confused as to what’s good and what’s not. Or perhaps you are struggling to get your normal food items during the current situation.

This may be the time to try some new foods or mix it up and try some different meal ideas and recipes.

Clinical nutritionist, Suzie Sawyer, shares her five top tips for overhauling your diet for maximum health benefits.

Add some mood-boosting foods

During these rather glum times with everyone feeling low in mood, give yourself a turbo-charge with these foods to help put a smile on your face.  First-up is salmon; oily fish is loaded with mood-boosting omega-3 fats.  Plus, it’s so easy to cook. The simplest way is baked in the oven with some lemon juice and chopped chives or tarragon.

Fillet of salmon with some steamed asparagus

Bananas are high in vitamin B6, needed to produce brain neurotransmitters.  Why not added some chopped bananas to your morning cereal or porridge or eat as a mid-morning snack?

Squares of dark chocolate

Treat yourself to some dark chocolate. It contains tryptophan – an amino acid which produces our happy hormone, serotonin. There’s much research to suggest that people who eat dark chocolate suffer fewer depressive symptoms.  You can officially now eat dark chocolate guilt-free!

Look after your liver

Liver health is key to feeling happy or sad; if your liver is sluggish, then you can feel ‘down in the dumps’. Vitamin C-rich foods such as grapefruit, lemons, limes and oranges are all liver-friendly.

Citrus fruits including lemon, orange and grapefruit

Additionally, berry fruits and green foods such as leafy vegetables as well as green algae, including chlorella, really aid good liver detoxification.  Why not whizz up a morning smoothie and throw in as much as you can, plus include some powdered chlorella and hemp protein to power-up your morning?

Eat enough protein

People often think about carbohydrates for energy, but protein is equally as important.  Crucially, protein is needed for good immune-system function, especially key right now.  Make sure you’re eating some protein at each meal, whether from animal or vegetable sources.

A range of food high in protein

Fish, poultry, eggs, dairy, meat, offal, soya, beans, legumes ……. there’s so much choice.  Plus, grains contain some protein; quinoa is especially protein rich.  However, whilst pasta does contain some protein, if you’re making a dish with just a tomato-based source and nothing else, then it’s best to add some other protein source. Protein also keeps you feeling fuller for longer, so you’ll not be looking for snacks during the day.

Keep your immune system in good shape

We know protein is essential for a good immune system.  However, there are other nutrients equally as important.  Vitamin A, Vitamin D, Vitamin C and the mineral zinc are top of the list.

A range of colourful fruit and vegetables

Red, yellow and orange-coloured fruits and vegetables are rich in beta-carotene which the body turns into vitamin A as needed, so carrots, sweet potatoes and peppers are your best friends right now.  The most useful source of vitamin D is from sunlight, which is sadly lacking at the moment, so ensure you’re supplementing daily to keep your immune system in good shape.

A range of colourful fruit and veg rainbow

Vitamin C is found in most fruits and vegetables so check your plate at every mealtime to ensure you’re eating part of a rainbow.  Plus, zinc is found in seafood, whole grains, eggs and red meat so keep a check on how much you’ve got in your diet.  Its advisable to be supplementing with a good multivitamin and mineral as it’s especially important to plug any nutrient gaps.

Keep it simple

Overhauling your diet doesn’t need to be over-complicated.  Sometimes just taking simple steps can make a whole difference.  For example, one of the best investments you can ever make is to buy a slow cooker.  You can literally throw everything in at the start of your day and you’ll have a delicious meal by dinner time, with very little effort.  All the nutrients are retained because it’s cooked in the same pot.

Slow Cooker with chicken legs and vegetables

Stir-fries, one pot meals, and simple pasta meals take very little time.  Try to have some frozen fruits and vegetables in the freezer – their nutrient content is great – so you’ll never be without your rainbow!

So, with a few simple dietary changes, you can really boost your energy, immunity and overall health during the coming weeks and months.

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Boost your happiness with these five top mood foods

Two strawberries and a banana make into a happy face

We could probably all do with a little mood boosting right now.  On a positive note, we know that what we eat can have a massive bearing on how happy, sad or anxious we feel. 

There is an inextricable link between gut and brain, mainly due to brain neurotransmitters, many of which are produced in the gut.  Furthermore, the microbiome, which includes those friendly guys that live in your gut, also plays a role.

 

Clinical nutritionist, Suzie Sawyer, shares her five top foods to help keep you feeling happy.

Spinach

Spinach is high in magnesium, nature’s natural tranquiliser, which is great for keeping our mood calm and balanced. Plus, spinach is rich in vitamin B6, needed to produce serotonin, our ‘happy hormone’.

Spinach leaves made into a heart shape

Spinach is so versatile and can be used in dishes hot and cold.  Whilst some of the vitamin content is lost through cooking, lightly steaming is the way forward.  Spinach leaves are great added to a salad with some stronger flavours such as goats’ cheese, beetroot and walnuts.  Alternatively, spinach, lightly steamed with garlic, makes a great vegetable side.

Chicken

Chicken is high in the amino acid, tryptophan, which is needed to produce serotonin.  Tryptophan is actually found in quite a number of protein-based foods but is especially high in chicken.  Try to choose organic chicken, where possible.

A roast chicken

Why not rustle up a delicious Mediterranean chicken salad?  Use cooked chicken breasts or thighs with spinach leaves, shredded red cabbage and cherry tomatoes.  The delicious flavour comes from the dressing which you can make with Dijon mustard, basil leaves, virgin olive oil and balsamic vinegar.  An easy, tasty and mood-enhancing lunch.

Eggs

Eggs can help raise dopamine levels, another brain neurotransmitter needed for good mood and motivation. Interestingly, dopamine levels are also increased when bright light hits the back of the eye, which is one of the reasons why so many people suffer from SAD during the darker, winter months.

POached egg on wilted spinach on rye bread

Eggs make a brilliant start to the day not just because they raise dopamine levels, but they’re also high in protein. Protein is needed to keep blood sugar in good balance, which has a direct impact on mood and energy. Poached eggs on wholemeal toast with a few wilted spinach leaves is certainly a top breakfast!

Brown rice

Brown rice is a slow-releasing carbohydrate so it will not only help give you energy and balanced mood, it stimulates production of serotonin.  We all tend to crave more starchy foods during the winter months.  Maybe this is partly because the body is ‘asking’ for serotonin?

Salmon, brown rice and asparagus dish

Brown rice is a staple food that can be added to many meals.  It’s great with baked salmon (another mood-boosting food), with stir-fry veggies or cold as a lunch-time salad base. Whole grain foods are also high in fibre and B-vitamins helping your bowels to be more regular, which will also have a positive impact on your energy and mood.

Natural yoghurt

Natural yogurt is high in tryptophan but also helps balance the friendly flora (or goood bacteria) in your digestive tract.  Both factors are key to good mood so eating natural yoghurt regularly is an easy win.

Pot of natural yoghurt

Adding natural yoghurt to your cereal (homemade muesli with plenty of nuts and seeds is a good start), is an easy breakfast. It is also transportable if you like to eat breakfast on the go or when you get to work. Plus, it’s a great source of protein so blood sugar levels will start the day evenly rather than out of balance.  Furthermore, it feeds all the good guys in the gut; the better shape your gut bacteria, the more serotonin you’ll be able to produce, as that’s where most of it comes from!

Enjoy trying these five easy nutrition tips to help boost your mood and put a smile on your face!

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Five top tips for a peaceful night’s sleep

Woman asleep in bed

We all long for a restful night’s sleep and to wake up feeling fully refreshed.  But, how much attention do we really pay to our sleep hygiene? 

Are we really giving ourselves the best opportunity of getting some good shuteye?

Clinical nutritionist, Suzie Sawyer, shares her five top tips for ‘cleaning-up’ your bedtime routine.

Your day is as important as your night

What you eat and drink during the day has a massive impact on how well you sleep.  For example, if you’re overloaded with caffeinated or fizzy drinks, or alcohol, these are all sleep disrupters.  It’s best not to have anything caffeinated or stimulatory after lunchtime.  Whilst the effects of caffeine may wear off after a few hours, they have a lasting effect on blood sugar balance which will stimulate stress hormones, keeping you more awake.

A glass mug of coffee alonsgside some biscotti

Additionally, drinking alcohol during the evening (or even throughout the day), may make you feel drowsy at bedtime, but it will still disrupt your sleep.  Waking in the middle of the night is pretty normal after a ‘heavy night’ again partly due to imbalanced blood sugar levels and dehydration.

Stress can keep you awake

Most of us lead busy and, often, stressful lives.  However, it’s how we deal with stress that has the biggest impact on how well we sleep.  If you’re constantly juggling during the day, then your adrenal glands that secrete stress hormones, such as cortisol and adrenaline, require some support to help you feel more balanced and calmer.

A range of fruits and vegetables

To work effectively, the adrenals need plenty of vitamin C, found in most fruits and vegetables.  Therefore, make sure you’re eating plenty of colour every day.  The more stressed you are, the more vitamin C you’ll burn.  Additionally, the family of B-vitamins, especially vitamin B5, is key to good adrenal function.  Include plenty of fish, eggs, broccoli and legumes in your diet – all especially rich in vitamin B5.

Take some herbal helpers

There are several herbs, known as adaptogens, which balance the body and help support it through stressful times as well as regulate sleep patterns.  The herbs ashwagandha, rhodiola and ginseng will all provide great help at getting sleep back on track.

A woman looked worried sitting on a sofa

Sleep patterns can often be disturbed because cortisol levels are too high in the evening.  In these cases, cortisol maybe low in the mornings (when it should be higher) which is why some people struggle to get out of bed.  Adaptogenic herbs are effective at getting stress hormones back into good balance.

Adopt a regular routine

Just as the body loves (and needs) to be fed regularly, it craves a regular sleep pattern.  Sleep is essential for the body to rest, repair and detoxify.  The body is much better able to complete all these functions if it’s used to a regular routine.  For example, try to go to bed at roughly the same time each night and get up at the same time.

CLose up of an alarm clock and a woman getting out of bed to represent getting up at the same time every day

Good sleep hygiene means trying to achieve seven or eight hours of sleep per night.  If this is a struggle for you because you wake early, then find a sleep or calming app that you can use if you find yourself waking too early.Try to resist the urge to get up, just because you’ve woken up.  You can re-train your body, it just takes a little patience and perseverance.

Don’t sleep with electronics

Falling asleep in bed with your laptop, tablet or phone is definitely not good sleep hygiene. Research suggests that emissions from electronic devices can have a negative effect on the body.  Try and keep electronic devices out of the bedroom and resist the urge to use them in the hours leading up to sleep too. Blue light keeps up awake, so it can have an adverse effect on how easily you can fall asleep.

CLose up of a woman relaxing in the bath reading a book, surrounded by candles

Instead, have a warming bath, maybe adding some Epsom salts, rich in soothing magnesium. Play some gentle music, spray some lavender on your pillow and grab your favourite book.  You’ll be amazed just how effective a strong bedtime routine can be when trying to get sleep on track.

Your body works hard for you so treat it to the best rest you can!

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Delicious and nutritious pancake ideas

Close up of a pancake being tossed in a pan

Happy Pancake Day! For the smaller members of the family (as well as the slighter bigger ones too), it’s a fun day, especially if someone is brave enough to attempt the tossing.

Pancakes are not only delicious but are also nutritionally balanced and can provide you with a healthy treat this Shrove Tuesday.

Clinical nutritionist Suzie Sawyer shares her five favourite pancake ideas and why they’re so good for you.

Wholemeal pancakes with blueberries

A traditional pancake recipe uses white, refined flour.  However, whist this may be the norm, if you’re having a pancake breakfast, or you want something more sustaining for tea, then try using wholemeal flour.

Wholemeal pancake stack with blueberries

All foods with ‘whole’ grains release energy much slower into the bloodstream, so it will keep you going for much longer.  Plus, wholemeal flour still retains many of its original nutrients, specifically B-vitamins which are also great for energy.

Use 100 grams of wholemeal flour, 2 eggs and 300 ml of semi-skimmed milk, cook them in the normal way and top up with delicious blueberries and some natural yoghurt.  This makes the perfect pancake day breakfast!

Buckwheat pancakes with raspberries

Not just for those with gluten intolerances, buckwheat pancakes are amazingly popular in the US. Buckwheat flour tends to produce lovely, light and fluffy pancakes with a slightly nutty taste. Buckwheat is classed as an ancient grain, delivering lots of B-vitamins plus some trace minerals, and it’s not going to give you any digestive upsets.

Close up of buckwheat pancakes with raspberries

Use buckwheat flour, 1 tsp of baking powder, eggs and milk.  Top them up with some raspberries and a little Greek yoghurt.  If you need some added sweetness, then treat yourself to a drizzle of Agave syrup.

Vegan pancakes

If you’re vegan, you certainly don’t need to be missing out on the fun, or most importantly, the nutrition hit. Vegan pancakes can easily be made without eggs and using plant-based milks.  Choose from soya, oat, almond or hazelnut; they all have plenty of nutritional benefits.

vegan pancakes topped with bananas and walnuts

Use flour (preferably wholemeal), 1 tsp of baking powder, 1 tbsp of vanilla extract or cinnamon and your chosen milk.  Chop some banana for the topping, add some walnuts and some Agave syrup if you choose, and you’ve got a great and filling breakfast or delicious desert.

Egg breakfast pancakes

There’s nothing to say that pancake fillings need to be sweet!  They can provide a wonderfully sustaining and nutritious savoury breakfast.  Plus, having quality protein from eggs, is going to keep you full throughout the morning without any energy dips.

Packcake breakfast with eggs, ham and avocado

For four people, mix up a traditional pancake mix. After beating the mixture, fry them in a pan in the normal way, and then keep warm in the oven. Poach one egg each, chop up some ham, add some avocado, and this breakfast is going to really power-up your morning!

Royal pancakes

For a real treat, why not serve up pancakes with smoked salmon?  Not only is smoked salmon delicious, it’s a great source of omega-3 fats – essential for healthy skin, hormones, joints, brain and eyes.

Smoked salmon and chives wrapped in pancakes

Use a traditional pancake mix (preferably with wholemeal flour) and cook in a non-stick pan.  Roll up the fresh smoked salmon, put some sliced lemon on the plate, chop up some fresh chives and then place the folded pancakes also on the plates.  You can garnish with spinach leaves (a great source of energising iron) to create a breakfast that packs a nutrient punch.

So, try one of these pancake recipes and your Shrove Tuesday can be the most nutritious yet!

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Taking care of your mind matters: top nutrition and wellbeing advice for better emotional health

Two strawberries and a banana placed to make a smiley face

There’s much coverage in the Press and on social media about the importance of talking openly about mental health, and rightly so: there should be no stigma around the topic. Interestingly, getting your diet right can also be an important contributor to good emotional health.

So how can we help ourselves and look after our mental wellbeing through nutrition? 

This Time to Talk Day, Clinical Nutritionist Suzie Sawyer shares her top nutrition and wellbeing tips for a happier mind.

Ditch the sugar

There is an important link between the gut and brain health. Eating foods, namely sugar, with no nutritional value and which deplete nutrients, should be avoided.  Most importantly, sugar can be something that many people are addicted to.  Like any addictive substance, it has side effects, one of them being low mood.

A pile of sugar with the words 'no sugar' in

Being addicted to fizzy drinks, even the diet kind is not uncommon.  Many people are drinking between five and ten cans daily.  Not only does this deplete nutrients but sugar or sweeteners upset brain chemistry, both of which can cause low mood, irritability and lack of concentration.  They also upset blood sugar balance, leading to low energy levels and weight gain. Yes, even diet drinks can make you put on weight. Sugar, in all its forms, needs to be moderated as much as possible if you want to balance your mood.

Good mood foods

Certain foods can contribute to a much happier mood. Nutrient-dense foods contain key vitamins and minerals needed to produce the brain’s happy hormones and neurotransmitters.  Key to this are the B-vitamins which are also needed for a balanced nervous system.

A range of foods containing Vitamin B6

The good news is that B-vitamins are widely available in many foods including whole grains, meat, eggs, legumes, seeds and dark leafy vegetables.  Plus, bananas are a really good source of vitamin B6, a great transportable snack.

Protein-rich foods including chicken and turkey, eggs, soya products, as well as oats are also good sources of the amino acid tryptophan which produces our happy hormone, serotonin.  Try to include protein at every mealtime for best effects.

Get more of the sunshine vitamin

Vitamin D is often referred to as the sunshine vitamin because it’s made on the skin in the presence of sunshine. However, it is also the sunshine vitamin because it plays an important role in balancing your mood. Whilst vitamin D is essential for bones, teeth and a healthy immune system, deficiency will cause low mood, even depression.

Vitamin D and a sunshine symbol written in the sand

During the darker, winter months, the only way to get enough is to take a daily supplement: even foods which contain Vitamin D deliver very little. Public Health England recommends a minimum supplement of 10 micrograms of vitamin D daily for everyone. Taking a vitamin D supplement daily is a really easy way of boosting mood naturally.

Get talking

We are all becoming more aware of the increased prevalence of emotional wellbeing issues and the fact it’s being more widely talked in general about can make a real difference to people suffering.  It’s always good to try and talk to a family member or close friend if you are feeling low or anxious. And it’s always good to talk to someone you know who you think may be having challenges.

Two women talking about mental health

Whilst many people bottle up their feelings, this can often make matters worse.  Putting on a ‘brave face’ and keeping a ‘stiff upper lip’ might have been the norm years ago, but it can certainly cause more problems than it solves.

Getting outside professional help from a counsellor or psychotherapist can provide much-needed support.  Most will offer a free initial session because it’s important to feel comfortable: it’s well worth investing the time to find the right person to help you.

Try some happy herbs

As we know, Traditional Herbal Remedies (or licensed herbal medicines) can be incredibly powerful and make a real improvement to many health complaints.  Top of the list for low mood is St John’s Wort which helps raise serotonin levels.  It can be bought in pharmacies and health food shops but always look out for Licensed Medicinal Herbs with the ‘THR’ symbol.

Close up of a St John's Wort Flower with blue sky background

Herbs don’t work as quickly as pharmaceutical drugs, so you may need to wait two to three weeks before noticing improvements, but it’s certainly worth trying the natural approach.

Additionally, the herb passionflower is incredibly calming.  Anxiety often accompanies low mood, and the two herbs work very well together.  Passionflower tends to work faster and can also be used before a stressful event as well as for longer term.

So, make looking after your emotional wellbeing a top priority during 2020.

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Natural ways to a stress-free Christmas

A woman relaxing at christmas with her eyes shut in front of a christmas tree

The lead-up to Christmas is traditionally a very stressful time of year.  There’s always so much to do and often many people to please. 

What you eat and how you plan your time can really help support your health and minimise stress, so you can fully enjoy the festive season.

Clinical nutritionist Suzie Sawyer shares her three top tips for a stress-free Christmas.

Load up on magnesium

Nature has supplied us with everything we need in terms of nutrients.  The good news is that the mineral, magnesium, is especially calming.  Whilst magnesium is important for energy production, it’s also needed for over 300 different enzyme reactions in the body.  This includes playing a role in the production of the brain’s neurotransmitters, especially calming GABA which decreases activity in your nervous system. Magnesium also helps manage the body’s normal stress response as well as aiding muscle relaxation.  No wonder it’s known as ‘nature’s natural tranquiliser’!

A range of foods containing magnesium

Foods high in magnesium are going to become your best friends over the next few weeks.  Green leafy vegetables such as broccoli and kale, wholegrains such as oats, almonds, dairy foods, beans, and meat should all be on the menu.  It may also be worth taking a magnesium supplement.  If you take it about an hour before bedtime, it can help you to sleep peacefully too.

Try some calming herbs

Just as nature has delivered us calming nutrients, it’s also delivered calming herbs. And there are many ways you can use them in meal preparation.

Clearly, time is a precious commodity right now, so spending hours in the kitchen is not on the menu.  However, basil is a tonic for the nervous system: it’s calming and can also help digestion.  Why not use it in an easy chicken pasta dish, using whole wheat pasta (which contains more magnesium and B-vitamins) or with mozzarella cheese and buffalo tomatoes drizzled with a little olive oil?  Two easy supper suggestions.

Mozzarella, tomato and basil salad

Camomile is a popular calming tea which is especially good before bedtime, as is mint tea which is soothing for the digestive system.  Additionally, rosemary adds a wonderful taste and aroma to many different dishes. Think roast potatoes and sweet potatoes, lamb, chicken, soups, or simply rubbed over chunky bread with a little olive oil.

A bunch of fresh rosemary and dried rosemary in a pot

Some herbs can act as both an energy stimulant as well as encouraging calm and relaxation.  They are known as adaptogenic herbs; ashwagandha, rhodiola and ginseng will all have this effect.  They are best taken in the morning in supplement form to help with energy levels, but because they manage the stress response, they body will also feel calm and better able to sleep.

Make time for relaxation

Unfortunately, we often push ourselves very hard at this time of year.  This can suppress immune function making us susceptible to all the nasty colds and bugs flying around, not to mention leaving us feeling low and tired.

The good news is there are many relaxation apps you can download and listening to them won’t eat too much time out of your day.  Meditation can take a little practice, but an app can really help guide you along the way.

Close up of a woman in lotus position meditating

The benefits of relaxation are far-reaching not just at this time of year but for long term health and longevity.  Try and allocate around 20 minutes a day. Just listening to a relaxation app and being still for a short time will refresh your body and mind.

It’s important to give back to the body what it needs.  While it’s working hard and functioning day to day, it’s easy to forget that the stress response uses up more nutrients (especially magnesium and the B-vitamins, which are essential for energy). Therefore, it should be properly fuelled with nutrients and lifestyle changes, so it continues to work as it’s best for you.

So, just a few small changes can make a massive difference to how well you cope over the next few weeks and can hopefully help you have a happier Christmas.

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Christmas food planning: top ideas for healthy sides and snacks

Woman preparing christmas dinner

We hardly need reminding that there’s just one month to go until the big day! There’s always so much to do, not least when it comes to food planning. 

However, it’s not too late to conjure up some healthy snack ideas and side dishes for your Christmas meal.

Clinical nutritionist Suzie Sawyer offers five deliciously healthy suggestions.

Keep your blood pressure low with cauliflower cheese and walnuts

A traditional Christmas meal is probably one of the most stressful anyone will ever have to cook!  There’s huge expectation and excitement around it, plus trying to have each dish ready for the same time is not easy.

Close up of cauliflower cheese dish

Cauliflower cheese as a vegetable side is always popular, but why not add a healthy twist with some chopped walnuts scattered over the top.  Walnuts are rich in omega-3 fats and have been found to help reduce blood pressure.  Plus, cauliflower is a member of the super-healthy brassica family, and is packed with energising B vitamins, fibre and the mineral magnesium.  This dish can also be made and cooked ahead – just put under the grill at the last minute to heat through.

Get your circulation flowing with gingered sprouts

No Christmas meal is complete without sprouts!  Whether you love ‘em or hate ‘em, there’s no denying they are quintessentially Christmas.  Many people have a gene which makes sprouts taste bitter.  Therefore, why not mask that flavour by adding some ginger and orange?

Sprouts are hugely healthy, containing plenty of vitamins and minerals.  However, they also aid liver detoxification, which might be helpful around Christmas time.

Sprouts dish with ginger

With this vegetable side simply cook the Brussels lightly for about 5 minutes and then toss them in crushed ginger, soy sauce and a little orange juice.  Ginger is a wonderfully warming spice which helps blood circulation around the body, delivering nutrients where they’re most needed. None of your guests need to complain about the bitter taste of sprouts again!

Boost your immunity with Santa on a stick

It’s not the usual way we visualise Santa! However, for the younger guests (and slightly older too!) why not offer banana and strawberries in the shape of Santa?

Many people find Christmas pudding far too rich so what better as a healthy and super-easy alternative?  Bananas are always popular and are loaded with heart-healthy potassium.  Plus, strawberries contain some of the highest amounts of immune-boosting vitamin C of all fruits.

Chopped strawberries and bananas

Simply find some long sticks, halve a strawberry for his hat, add three slices of bananas for the body, and add some chocolate drop eyes and buttons as you see fit.  It will certainly bring a smile to everyone’s face and provide a healthy dessert option.

Spice up your greens

Kale often gets overlooked when planning the Christmas meal as it can taste quite bland.  Plus, if not cooked properly, the leaves are tough to eat.  However, why not spice up your kale with some garlic and sesame seeds?  Garlic is great for keeping blood pressure in check and sesame seeds are full of bone-loving calcium.  Kale, of course is another member of the brassica family and is loaded with anti-aging antioxidants; very helpful during the stressful Christmas period.

Kale dish with sesame seeds and ginger

Make sure you blanch the kale for about three minutes and then stir fry it with crushed garlic and sesame seeds.

Turbo-charge your day with maca

The herb, maca, is often referred to as natural caffeine.  This is because it will certainly provide a boost of energy without the side effects of caffeine.  Maca also has many other health benefits including helping to balance hormones, boosting libido and managing the stress response.

Pot of maca powder and glass of milk with maca

You can make a delicious maca shot by using almond or coconut milk (700 ml of either), blended with six dessert spoons of Maca Powder.  It will certainly stop your guests from falling asleep after lunch!

So, enjoy creating a range of healthy and delicious sides and snacks this festive season.

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