Seasonal eating: top autumn picks packed with nutrition

A plate with autumn leaves to represent autumn food and nutrition

Whilst we may mourn the loss of longer, lighter days when the clocks go back, there are some distinct advantages when it comes to thinking about autumn foods.  Just as the leaves turn red, yellow and golden brown, so the colours of foods change with the seasons.

Eating seasonally also means you are getting the most nutrition from the foods available right now.

Clinical nutritionist, Suzie Sawyer, shares her five favourite foods to include in your diet this season.

Pumpkin

It’s often said that pumpkin is the most popular vegetable at this time of year.  Obviously, pumpkin plays a starring role in Halloween festivities, but it’s also a real winner in terms of nutritional benefits.

Pumpkin certainly matches the season with its orange colour signalling it to be rich in carotenoids.  These are a group of plant compounds particularly high in antioxidants which help protect the body against disease. One such carotenoid found in pumpkin is zeaxanthin which has a wonderful affinity for the eyes, protecting them against blue light (and we all spend far too long looking at screens these days).

a pumpkin cut into pieces

Another carotenoid, beta carotene, is turned into vitamin A in the body as required, which helps support the immune system. This is much needed as we come into the cold and flu season.

Pumpkin is best steamed or roasted and served as a vegetable side, but it can also be made into pumpkin pie.  Plus, pumpkin seeds are incredibly nutritious; they are very high in the essential omega-3 fats.  Make sure you use them – they’re delicious very lightly roasted.

Ginger

As the weather turns distinctly chilly, the body likes to be fed ‘warming’ foods.  The delicious spice ginger delivers so many wonderful health benefits, particularly supporting the immune system.

Ginger is also a natural anti-inflammatory. It can really help ease any stiff, aching joints, which can become more problematic when the weather becomes cold and damp.  Additionally, if you’re struggling with headaches, ginger can help provide some relief.

Close up of root ginger and ginger tea

Whilst ginger can be included in so many different recipes, both sweet and savoury, so many health benefits can be gained from using it as a tea. Finely chop some fresh ginger and pour over boiling water and just keep sipping throughout the day.  You can also add some lemon to help detoxify the liver at the same time. You’ll certainly help keep the cold outside, as well nasty inside colds, at bay!

Swede

Often confused with turnips, swede (or ‘neeps’ as they’re known in Scotland), make a wonderfully nutritious autumn vegetable choice.  Swede is actually part of the cruciferous vegetable family. It’s high in immune-boosting vitamin C, as well as other immune-boosting vitamins such as B6, so it’s certainly great for the change in season.

A whole swede next to mashed swede as a vegetable side dish

We can often feel sluggish at this time of year and our digestive systems can also slow down.  However, swede helps feed the beneficial bacteria in the gut making sure everything keeps moving smoothly through.  Moreover, if you’re trying to lose a few kilos before the Christmas party season, then swede is your friend. It helps balance blood sugar levels, it’s high in fibre so will fill you up, and it’s low in fat and calories.  Even better, swede is delicious simply cooked and mashed with a little butter and black pepper.

Roasted Veggies

In ancient Ayurvedic medicine, foods were always matched to the season because the body needs to be supported with warming foods and spices as the colder weather bites.  Summer salads and smoothies should be replaced with soups and thick broths at this time of year.

A range of roasted vegetables

This is a great time to be loading up with as many vegetables as possible to support the immune system.  Load up with autumnal vegetables such as carrots, tomatoes, parsnips, courgettes and sweet potatoes. Prepare a large roasting tray, drizzle with a little olive oil, add some fresh rosemary and sprinkle with sea salt for a fabulous accompaniment to any fish, meat, poultry or vegetarian protein.

Cinnamon

Another warming spice, cinnamon is perfect to include in as many dishes as possible at this time of year. It also seems to have a balancing effect on the body generally, helping it to better cope with the changing seasons.

Cinnamon boasts a wealth of health benefits, protecting the immune system, feeding the good gut bacteria and having positive effects on cognitive function. More benefits are being found all the time.

Sticks of cinnamon and a pot of cinnamon powder

Even better, cinnamon is incredibly versatile in so many dishes.  It works really well with any dishes containing oats, such a muesli, flapjacks and sprinkled over porridge.  Cinnamon is also delicious when used in pancakes and muffins or any dish containing apples.  It’s even delicious with pork – think apple and cinnamon sauce.

So, try building more of these warming, autumn vegetables and spices into your diet this season. If you’re warm inside, you will not feel the cold outside as much and your body will better cope with harsher weather and seasonal bugs.

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Self-care: it’s all about you!

Relaxed woman looking happy sitting outside at a table overlooking a garden

It’s National Spa Week, reminding us that we need to take time out to care for ourselves.  We often spend so much time ‘giving’ to everyone else – children, parents, friends and work colleagues – that we don’t make enough time for ourselves.

Self-care is essential to support our physical and mental wellbeing and there are lots of ways you can improve your diet to help you have a healthier lifestyle.

Clinical nutritionist Suzie Sawyer shares some great ways in which you can take better care of you.

Make your diet more colourful

What you put into your body is the cornerstone of life.  How you look and feel is primarily governed by what’s within, meaning your nutrient intake.  The body requires around 45 different nutrients daily (including water), so each mealtime needs to count.

The more colour you have on your plate, the more nutrients you’ll be taking in without even thinking about it.  For example, a dinner plate that contains poached salmon, roasted red peppers and asparagus, mashed sweet potato and a portion of broccoli really embraces this concept.

A selection of fruit and vegetables covering all colours of the rainbow

It’s the beautiful dark, rich colours in foods, especially in fruits and vegetables, that really pack a nutrient punch, so have some fun with creating your colourful plate.

Also remember that sugar, in all its forms, has no nutritional value and can even prevent absorption of certain nutrients, so really watch your ‘empty’ calorie intake.  Plus, you might appreciate the instant sugar rush and feel energised at the time but overall, you’ll feel more sluggish and not very spa vitalised!

Prepare for the next few months

Whilst we can often feel down as the colder weather and shorter days approach, autumn can be a magical time in the great outdoors; autumn colours are truly beautiful.  If you can get out for some longer walks in the countryside, this can be a great stressbuster plus you can literally lose yourself in the colour spectacle.

Changing seasons can unfortunately herald the start of the ‘bug’ season.  However, taking good care of your yourself can also help prevent their onset.  Cleaning up your diet is important.  Plus, poor sleep and over-indulgence in alcohol or too many late-night parties will deplete the immune system, so do pace yourself.

Stri fry showing garlic as an ingredient

Tap into Mother Nature’s little helpers in the form of immune-boosting herbs and spices.  Make your own ginger tea with lemon every day, using fresh squeezed ginger root.  Other great immune-boosting ideas include adding cinnamon to your morning porridge or cereal and using plenty of garlic in your cooking (stir fries are quick and easy). Try adding fresh rosemary to your roasted veggies or roasted sweet potato wedges and sprinkling turmeric over as much as you can (even scrambled eggs taste great with some added spice).

wooden spoon with powered turmeric and turmeric root

Using shitake mushrooms rather than button ones will give you a real immune-boost (they also contain some vitamin D) and drinking two or three cups of green tea each day provides you with a range of antioxidants.  These few simple changes will protect and invigorate you over the coming months.

Take time to breathe

This means literally and metaphorically. When you’re stressed and racing around at 100 miles an hour, the body can quickly feel depleted of energy.  Deep breathing exercises can bring instant relaxation.  Even just lying on your bed or in a quiet place and breathing in for five seconds, holding the breath for seven seconds and exhaling for eleven seconds, a few times, can bring peace and relaxation to the body.  Try this a few times and just enjoy the feeling.  It will also help you to sleep if you’re struggling or will calm the body and mind during the day when life is too frenetic.

Close up of a woman in lotus position meditating

Taking time to breathe also means stepping back sometimes.  When you’re in the fast lane all the time, the mind and body can become overwhelmed.  This can cause anxiety, restless sleep, poor concentration and low mood.  Whether it’s taking a 20-minute walk away from your desk at lunchtime or after dinner, doing a yoga or Pilates class or reading a book, try to book some ‘you’ time in every day.  Try to recognise the signs of feeling overwhelmed in yourself and take time out, whether that’s a short break or a holiday.

So take a step back this week and decide how to create the ‘spa’ me time we all need to promote self-care.

 

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Migraine misery? Nutritional support to help.

Close of woman in black and white with red pain showing in forehead to represent migraine attack

According to the Migraine Trust, there are a staggering 190,000 migraine attacks every day in the UK, affecting around one in seven people.  That’s a lot of people suffering with this debilitating condition. 

However, the good news is there is much than can be done to help nutritionally.

Clinical nutritionist Suzie Sawyer takes a closer look at migraine and shares some nutritional tips that can help.

What causes migraines?

There are several suggestions as to what causes migraine as research is still very much on-going. However, there is often a genetic predisposition. Many more women than men suffer from migraines and they are frequently cyclical, meaning they’re linked to the menstrual cycle.

Traditional research describes migraines as vascular headaches involving dilation or contraction of blood vessels.  More recent research has found a link to having high levels of prolactin, a hormone present in both men and women and responsible for milk production in women.  However, high levels have also been found in migraine sufferers which may improve treatment options where people are unable to find relief.

Side profile of a person higlighting their brain functioning

Additionally, there has been research to suggest that migraine sufferers have low levels of our ‘happy hormone’ serotonin in the blood stream, hence some medication helps raise serotonin levels.  Certain foods can also help raise levels.

Whilst the exact cause may be unclear, we do know for sure there are certain triggers, and foods that can send migraine sufferers running for a darkened room.

Foods to enjoy

The good news is that whilst there are certainly foods that should be avoided, there’s plenty to enjoy which may help alleviate symptoms; pineapples, almond milk, almonds and cherries have all been shown to have positive effects on symptoms.

A plate with a picture of a brain on to represent eating healthily to support a sharper brain

Importantly, foods known to raise serotonin levels include fish, turkey, oats, soya, tofu and seeds which should be included regularly in the diet.

A range of green vegetables

The mineral magnesium is essential for relaxing the muscles and for aiding relaxation in the body generally.  Stress and poor sleep are often migraine triggers, therefore be sure to include plenty of magnesium-rich foods such as green leafy vegetables and whole grains.  If sleep is a problem for you then an oatcake with a small, warm drink of soya milk may help just before bedtime.

Get your omegas

A range of foods containing omega-3 fats

The omega-3 essential fats help reduce blood platelet ‘stickiness’ meaning blood flow to the brain will be better.  Oily fish is the best choice but if that’s not your bag or you’re vegetarian, then flaxseeds are also a great source of omega-3s.  Sprinkle some on your morning oat-based breakfast every day for a super start to the day!

Herbal helpers

Nature provides a wealth of herbs which have many therapeutic benefits so it’s certainly worth trying them to see what works for you.  Ginger is a natural anti-inflammatory and encourages good blood flow, so would certainly be the first choice.  Plus, it’s so easy to include in the daily diet. Try it freshly crushed in tea, in stir fries, Thai curries, and with lightly fried seabass fillets, for example.

wooden spoon with powered turmeric and turmeric root

Turmeric is another brilliant anti-inflammatory botanical that can be used widely in dishes.  Turmeric is great in soups, curries, and casseroles but is also delicious sprinkled over chopped sweet potato wedges whilst they’re cooking in the oven, with a little olive oil.

Lastly, calming herbs such as peppermint and camomile make brilliant teas and help to de-stress, lessening the likelihood of attack.

Foods to avoid

Whilst many sufferers will know their own triggers, some will struggle to find foods that are setting off their migraine attack.  Foods containing the amino acid tyramine, including hard cheeses, bananas, canned fish, tomatoes, avocados, dairy and potatoes, plus beer and red wine, are known triggers.  Sadly, chocolate is often a trigger too.

No chocolate sign

Be very careful of foods containing monosodium glutamate or MSG; this is often found in take-aways, and processed food labels need to be checked carefully.  However, it’s always best to eat home-cooked foods as much as possible to avoid the possibility of having MSG.

It’s also worth having a food intolerance blood test which looks at the common trigger foods, plus others which may be problematic for you.

Whilst there is unlikely to be only one nutritional change that will make the difference, taking a combined approach is far more likely to achieve success.

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Natural Travel Health: top tips to stay well this holiday season

CLose up of smiling woman on the beach enjoying her holiday

With the holiday season in full swing, many of us will either be travelling to other parts of the UK or further afield. Wherever you’re going, you want to be feeling at your best and you don’t want to be struck down with any unwanted bugs whilst away.

Thankfully there are some simple things you can do to help yourself to stay well naturally.

Clinical nutritionist Suzie Sawyer shares her five top tips for travel health.

Drink ginger

If you’re like me, you tend to feel ‘queasy’ when travelling in a car, on a boat and sometimes on a plane. Ginger has been found to be a very effective remedy helping to quash those unpleasant travel sickness sensations. It also seems to help blood flow so is very useful for treating headaches.

Close up of root ginger and ginger tea

As with everything, prevention is better than cure, so it’s good to start sipping warm water with sliced root ginger at least an hour before you set off. If you can take a water bottle with you and continue sipping, this would really help. When travelling by plane, you cannot take water through security but it is a good idea to take an empty, refillable bottle with you and get a food outlet to fill it with water once on the other side. You can then take this on the plane with you. Have plenty of ginger drinks before you leave and take ginger tea bags with you on the plane.

Ginger also helps feed the good gut bacteria so you’ll be less susceptible to tummy bugs whilst you’re away.

Take probiotics

Whilst it’s great to travel to other countries, many of them do not have the same hygiene standards that we have in the UK. I’ve even known people to contract parasites in France. Any change of routine, food or water can potentially cause tummy troubles.

Having a good balance of friendly bacteria in the digestive tract can really help prevent any unwanted invaders. Make sure your diet is generally rich in fibre by eating plenty of wholegrains, pulses and vegetables that help feed the gut bacteria.

A word cloud around Probiotics

However, taking a course of probiotics for at least a couple of weeks before travelling and whilst you’re away, will really help protect your digestive tract during your trip. Probiotics are readily available in health food stores. Additionally, foods such as natural live yoghurt, sourdough bread, miso soup and almonds are also very gut-friendly and are often available wherever you are in the world.

Up your vitamin C

One of our key nutrients for supporting the immune system is vitamin C! If you only take one nutrient with you, then it’s got to be this essential vitamin! Whilst you’ll hopefully be having some fruits and vegetables on holiday that contain vitamin C, if you get struck down by a cold or start to get a sore throat, then you’re going to need slightly higher levels.

A selection of fruit and vegetables high in Vitamin C

It’s easy to pack some vitamin C powder in your suitcase (readily available in health food stores). If you do start to feel that tell-tale ‘tickle’ in the back of your throat or your nose starts to run, then take 2,000mg of vitamin C powder straightaway to ward off any nasty bugs and continue doing this every day until it passes.

Additionally, try to include plenty of citrus fruits, red peppers, garlic, ginger and green vegetables in your diet whilst away as these all contain good amounts of vitamin C.

Pack some Milk Thistle

When we travel, then our whole routine can get upset. Since the liver is the organ that literally has to process everything we eat and drink, it often gets overloaded. The herb milk thistle, is one of the most liver-loving herbs and can really help support detoxification. You can sometimes feel sluggish on holiday and this can often be down to a congested liver.

Close up of a milk thistle flower

The herb milk thistle also helps with digestion so if some of the ‘foreign’ food is not quite agreeing with you, it can help everything sit more comfortably in your tummy. Make sure to pack some and take it with you wherever you travel.

Sleep well

Whilst you obviously want to make the most of your time away it’s equally important to get plenty of rest and restorative sleep. Too many late nights will affect your immune system, making you more susceptible to bugs, either whilst away or immediately on your return.

Close up of woman sleeping wearing an eye mask

It’s advisable to pack an eye mask wherever you go. The body produces melatonin, our sleep hormone, when it’s dark so if your room is too light when the sun comes up, then you’ll also wake up and possibly miss out on precious sleep.

Lavender oil and fresh lavender on a pillow

Pack a small spray of lavender which you can use on your pillow before bedtime which really helps relaxation and you can also spray it during the night if you’re feeling restless. Alcohol and caffeine are the two biggest sleep disrupters so have both in moderation (or abstain), if you want to come back from your travels looking and feeling refreshed!

So with a little planning, and a little bit of natural support, your travels can be healthy ones. Bon Voyage!

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For everything you need to know about vitamins, minerals and herbs visit our sister site Herbfacts

 

 

Five ways to clean-up your diet this spring

Happy woman in field showing spring time

It’s that time of year again when thoughts turn to spring-cleaning everything. Hopefully, you’ll be feeling quite proud of yourself at the moment if you’re eating a fairly healthy diet.  However, there’s always room for improvement and new ideas, plus eating food in season is always going to be better from a nutritional perspective.

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So what are some of the new things you could be doing to revamp your diet and wellbeing this spring?

Clinical Nutritionist Suzie Sawyer shares her five top tips for spring-cleaning your diet and life!

Eat purple sprouting broccoli

It’s no secret that broccoli is a wonder food. This is because it contains such a wide range of nutrients. Broccoli contains vitamin C, vitamin K and folate as well as the minerals iron and potassium in abundance. It also has immune-boosting beta-carotene, alongside many other disease-preventing compounds. Broccoli (and indeed, all vegetables within the brassica family) contains compounds called indoles which may offer protection against some diseases. Broccoli also contains sulforaphanes which help detoxification.

Purple sprouting broccoli

The great news is that purple sprouting broccoli is in season right now! Its deep purple colour actually makes it even healthier due to the presence of flavonoids which are rich in antioxidants. These phytonutrients are retained whether broccoli is fresh, frozen, raw or cooked. However, much of the vitamin C content is lost by from boiling, therefore always lightly steam your broccoli to retain the most nutrients.

It’s a great spring vegetable to be enjoyed as much as possible and works really well as part of a spring cleansing plan.

Spring clean from the inside

What’s going on in the digestive system directly affects how you look and feel on the outside. You don’t necessarily need to be making drastic changes to see real improvements. Try making a ‘detox’ water with lemon, cucumber, mint and ginger.

Glass of water with lemon

Lemon helps the production of pepsin in the stomach, which in turn helps break down food and nutrients, aiding digestion and a flatter stomach. Cucumber is a great diuretic, helping cleanse the bladder and kidneys. Mint is brilliant for the digestive tract and eliminates excess wind and ginger is an all-round great anti-inflammatory and gut-lover. The combination of all these ingredients mixed into your detox water and drunk every day will thoroughly cleanse the system and make your skin glow! Drinking about two litres daily is a great place to start.

Banish the bubbles

This may sound harsh but fizzy drinks all cause bloating and wind and are certainly not going to help your spring cleanse. The other problem is that most fizzy drinks are either loaded with sugar or sweeteners, the latter being one of the main causes of digestive upsets.

Additionally, fizzy drinks are high in phosphoric acid, encouraging greater acidity in the body generally, which can cause calcium to be leached from the bones.

Fruit tea with berries next to a cup

Make this spring the time to resolve to kick the bubbles (yes even prosecco and champagne) and opt for detox water (as above) or herbal or fruit teas for your daily brew.

Beat hay fever with asparagus

Unfortunate hay fever sufferers probably don’t need reminding that the season is fast approaching. However, as with anything, prevention is better than cure and the flavonoid, quercetin, high in asparagus, can really help if eaten regularly enough. Quercetin is a natural anti-histamine and seems to work more effectively when eaten before symptoms really take a hold.

Other great sources of quercetin include apples, green tea and onions. However, asparagus has a truly excellent nutrient profile of vitamins and minerals. It also contains inulin which feeds the beneficial bacteria and acts as a ‘hoover’, sweeping out all the bad guys.

Asparagus tied in a bunch

Many people resist eating asparagus because it produces unpleasant-smelling urine! However, this is merely the result of one of its more beneficial antioxidants being broken down. Asparagus is just doing its work and should certainly be part of your spring cleanse, particularly as it’s in season right now.

Resolve to be more positive

There are many positive benefits to being part of social media platforms. However, it can also breed dissatisfaction with our body and life in general, which is certainly not going to put a spring in your step.

People often find that having a social media detox can really help their mood and body self-image. Write down some positive affirmations about yourself and say them every morning to the mirror. Focus on what you (and others) really love about yourself and keep repeating them over and over.

A happy woman in from of a blossom tree showing spring time

Part of feeling great for the new season ahead is having a positive attitude to life. Resolve to be grateful for one thing every day, whether it’s seeing the first tulips, a great cup of coffee or watching rabbits run across the field. Being positive is work in progress and, like anything worth having in life, takes practice.

So with a few easy tweaks, your spring-time cleanse will have a really positive impact on your wellbeing.

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For everything you need to know about vitamins, minerals and herbs visit our sister site Herbfacts

 

 

Seasonal eating: top nutrition for February

Many people will be very glad to see the back of January, for lots of different reasons! And now February, the month of love, is here!

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It is a great time to welcome some seasonal food that can help to lift your mood and hopefully put a smile on your face.

Clinical nutritionist Suzie Sawyer shares five seasonal foods for February and explains why they’ll help boost your feelings of happiness.

Jerusalem artichokes

Jerusalem artichokes help to feed the good gut bacteria. This in turn helps produce more serotonin, our happy hormone, primarily made in the gut. Interestingly, Jerusalem artichokes have no link to the city or other artichokes: it is likely that the name ‘Jerusalem’ is derived from the word girasole which is Italian for sunflower.

Jerusalem artichokes

As a vegetable they are quite delicious and whilst they may be slightly awkward to prepare, because of their knobbly shape, it’s well worth the effort. They can be cooked as you would potatoes, either roasted, sautéed or boiled. Jerusalem artichokes can also be eaten raw in salads and they’re great lightly stir-fried with the skin left on.

Scallops

Scallops are high in brain-boosting zinc, vitamin B12 and niacin (vitamin B3). All these nutrients are needed to help produce our brain neurotransmitters, including serotonin.

Cooked scallpos on a plate

We can be very proud of the quality of our scallops from the English waters as they generally have a really fine soft texture and a slightly sweet taste. Scallops balance really well with strong flavours such as bacon but also Oriental spices including lemongrass, chilli and ginger. Indeed, ginger also helps feed the good gut bacteria so eating them lightly fried in a little olive oil with ginger is going to support your immunity.

Passion Fruits

Passion fruits descend from the Passiflora plant and can naturally help anxiety, plus induce feelings of calm. Whilst passion fruits are clearly not grown in the UK, imports are readily available at this time of year.

Passion fruits

Passion fruits are rich sources of vitamin A and vitamin C which help to keep the immune system in good shape. They also contain some energy-boosting iron. The seeds are also packed with fibre and both the pulp and seeds can be eaten. The sieved juice is great slightly heated,with a little coconut sugar added, which makes a wonderful coulis to pour over fruit salad or your favourite chocolate fudge cake. Now that will certainly put a smile on your face!

Purple Sprouting Broccoli

Its rich dark colour means it’s high in anti-aging antioxidants to help support anti-ageing – and that’s really something to smile about! The darker the colour of any fruit or vegetable, the more nutrients they tend to contain and purple sprouting broccoli is no exception.

Purple sprouting broccoli

It’s also packed with immune boosting vitamin C, beta-carotene which is turned into vitamin A as needed in the body, and heart-loving potassium (even better for the month of love!)

Purple sprouting broccoli works well alone as a delicious vegetable side, but is also great stir-fried with garlic and sesame seeds, in a pasta dish or steamed and then lightly tossed with almonds and spring onions.

Swede

Swede is totally delicious and really doesn’t get enough airtime! From the family of cruciferous vegetables, which contain active compounds that may help prevent serious degenerative diseases, swede also provides good amounts of vitamin C. It’s great for anyone still trying to lose those additional Christmas kilos, as a typical portion size contains only around 11 calories.

Haggis, neeps and tatties

Swede works really well on its own simply mashed with a little butter and black pepper or alongside other mashed root veggies such as carrots and turnips. It can also be added to stews or to change things up mashed or roasted with potatoes.

And for those who’ve recently celebrated Burn’s Night, you’ll be familiar with the expression ‘neeps’ which is Scottish for swede! They’re traditionally eaten alongside the haggis.

So enjoy the month of love by including some delicious seasonal produce to make February a happy and healthy month!

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For everything you need to know about vitamins, minerals and herbs visit our sister site Herbfacts

 

The top 3 nutrition tips for a healthier 2019

It’s great to kick start your New Year health with a few easy wins! The trick with New Years’ resolutions is to make them achievable and sustainable. There is little point in going ‘all-out’ in January, only to lose motivation totally, as February starts.

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To help you on your journey, Clinical nutritionist Suzie Sawyer shares three top changes you can make TODAY for long term health results!

 

 

Start the day right

This one is so simple but oh so effective! Start every day by drinking 500ml of warm water (it should be body temperature) with some sliced fresh lemon and crushed ginger. This should be done when you first get up, for the greatest benefit.

Whilst the liver has carried out its normal detoxification processes during the night, some additional gentle cleansing first thing will certainly add a spring to your step. Lemon water will help flush out the digestive tract and also encourage liver enzyme production. Plus it also helps to alkalise the system encouraging energy levels to soar and skin to glow.

Fresh lemons and lemon tea with root ginger on a wooden background

Ginger is a great winter spice that helps rev up the immune system. It also feeds the good gut bacteria aiding digestion, and warms up the body ready to start the day. At this time of year when bugs are rife, both lemon and ginger will help fight any nasty invaders that may cross your path.

Include protein at every meal

Protein is needed to maintain well-balanced blood sugar levels which, in turn, keeps energy levels sustained throughout the day.

Protein is also essential for tissue repair, hormone production, beautiful hair, skin and nails and enzyme function; it’s absolutely key for life. Many people believe they need to eat lots of carbohydrates such as pasta, rice and bread to feel full. However, it’s actually protein that fills you up and stops those cravings for unhealthy sweet treats. So increasing your protein is also going to benefit any weight loss plan (and who wouldn’t want help with that at this time of year!)

A range of foods containing protein

Eggs, fish, chicken, dairy, turkey and meat are all great sources of animal protein. Great vegetarian sources are soya, tofu, tempeh, beans, lentils, grains, peas, nuts and seeds. Clearly, there’s a great choice of high protein foods; you just need to include some at every meal time. You’ll feel more energised, fitter, stronger and happier really quickly just by sticking to this simple rule.

Have a daily juice

This is not intended to replace a meal, but having a juice mid-morning provides a great nutritional ‘top-up’ for the day.

Whilst the recommended daily amount of fruits and vegetables is a minimum of five daily, from a nutritional perspective we ideally need around ten or more, which of course is not easy to achieve within our busy lives. Currently, only around 25% of the population are achieving this recommend minimum level of 5 a day. Therefore, juicing is a really easy way of increasing fruit and veg intake.

A range of fresh vegetable juices

Ideally a juice should contain mainly vegetables with some additional low glycaemic (not too sugar-laden) fruits. A great recipe example would be carrot, apple, celery, parsley and red pepper. Carrots are loaded with immune-boosting beta-carotene, which is converted into Vitamin A. Apples and peppers contain lots of vitamin C. Celery is great for keeping blood pressure in check and alkalising the body, and any green food such as parsley is packed with chlorophyll, also known as the ‘food of life’.

It’s easy to see how many more nutrients you can obtain from having just one juice a day. And by including whole fruits and vegetables at meal times and as snacks, then you’ll still be getting the essential fibre and enzymes that are naturally found in these whole foods.

So put these three easy wins into practise this year to supercharge your health in 2019!

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