- Category: Latest News
This month our nutritionist Anna Collins discusses:
- Organic foods - better for you - or not?
- 5 simple tips to help you look and feel your best this Christmas
- Anna's favourite Christmas cake recipe (that happens to be gluten-free and dairy-free too)
5 simple tips to look and feel your best this Christmas
Tea, coffee, coke, alcohol and sugary drinks or foods dehydrate you. This can make you feel stressed, low, reduce your intellectual ability and allow the pounds to pile on. Making sure you get your 2 litres of water a day is easy using water, herb teas, rooibosch tea, fruit teas or Barley cup. Fizzy water, Amế or ½ cloudy apple juice ½ fizzy water also counts towards your 2 litres.
Tip: Every time you reach for a not-so-healthy drink, try downing a large (250ml) glass of water or one of the healthy drinks mentioned above first.
PS. People often reach for food when in fact they need water instead, try it...
Sugary stuff (including alcohol) and white flour products at Christmas rob us of nutrients (like calming magnesium, or skin-smoothing zinc). It's no wonder we get stressed! Sugary stuff and flour cause a spike in your blood sugar. This is often followed by a crash that leaves you feeling extra peckish, peevish or simply exhausted. Eating protein first slows down the body’s absorption of the sugars, reducing cravings and energy slumps. Tip: Before hitting sugary/starchy foods or alcohol make sure you eat some protein. Protein snacks include: 1-2 teaspoons of raw nuts/seeds, 2-3 Brazil nuts, small carton natural yoghurt or even roasted nuts (not quite so healthy). Chocolate coated Brazil nuts contain some protein! In the next week I will be posting my super-easy recipe for chocolate nut clusters on my food blog annaslarder.wordpress.com alongside my other Christmas favourites - just sign up to be notified when I post it. Meat, fish, eggs, cheese, beans and pulses are also proteins.
Eating slow-release energy foods (protein) at each meal helps reduce energy and mood slumps and keeps you satisfied for longer.
If you start on vitality-boosting foods at every meal there’s just not going to be as much space to fill up on sugary foods/white flour products or general junk. Tips:
Try piling half your lunch and dinner plate with coloured vegetables
Try having fresh fruit at 3 meals or snacks during the day, with protein
Turkey sandwiches? Try making a 100% open sandwich (no top slice) and serve with a salad. Mostly-bread meals cause energy and mood slumps.
1. Exercise pumps the fats and oils you eat to your liver (via your lymphatic system). This means your body can deal with them faster, helping you feel better and look leaner. Exercising before a meal helps you digest the meal.
2. Exercise boosts your thyroid to help mood and energy. If you exercise, you will burn calories faster even when sitting down later eating mince pies!
3. Daylight helps your body use zinc, needed to make serotonin, a feel-good brain chemical that also helps you sleep well. Zinc is also needed for perfect, clear skin and a healthy digestive system.
Christmas Cake (naturally free from gluten and dairy)
I made this once years ago and it was so delicious we stopped making the “normal” Christmas cake. Because of the dried fruit, this cake, like all fruit cakes is high in (natural) sugars so its never going to be a vitality boosting food. But sometimes, who cares!! Just click the link below to read the recipe:
Christmas cake recipe
Wishing you a healthy, happy Christmas and a wonderful 2014
For an appointment with Anna, contact The Littlejohn Centre on 01-4560300 or for more information see Anna's website www.annacollins.ie.