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5 practical and accessible health tips from author of the Right Bite Jackie Lynch

If you’re really serious about trying a healthier approach in 2017, then forget about the quick fix or the infamous January detox. They’re not sustainable, they don’t work in the long run and they make for a miserable start to the year.  A more effective approach would be to pick one area for improvement and stick to that throughout the year.

Your body is likely to benefit far more from one small permanent change than a rollercoaster of feast or famine, so pick your favourite of these health-boosting ideas and give it a try for 2017.

  1. Slash the sugar.
    Associated with a range of chronic health conditions, excess sugar is clearly the bad guy of 2017. Cutting out chocolate, cakes and cookies is a great start, but it’s not easy to eliminate sugar from your diet completely. However, you can reduce it significantly by avoiding some of the main culprits. Steer clear of fruit juices and smoothies, as these contain the equivalent of 6-8 teaspoons of sugar. Snack on fresh fruit instead of dried fruit which has about 4 times as much sugar, because the dehydration process intensifies the fruit sugars. Be vigilant with food labels – 4g of sugar is about a teaspoon, which means just a small portion of many popular breakfast cereals contain 4-5 teaspoons of sugar. Anything labelled as low-fat often has added sugar (or salt) to boost the flavour, so do a quick comparison with the full-fat version to check it out. A few smart choices could make a huge difference to your sugar levels.

 

  • Review your ratios
    Change the ratio of your 5-a-day so the balance is in 4 vegetables to 1 fruit. If you’re already doing that, go for 6 vegetables and 2 fruits! Vegetables are packed full of protective antioxidants and energy and mood- boosting B vitamins, as well as being rich in fibre which promotes healthy digestion, hormone balance and sustained energy levels. Soups and casseroles are easy ways to increase your vegetable intake, without too much effort, as you can just throw them in and let them cook. Or if you’re feeling adventurous, then consider investing in a juicer, as this can be a great way to have a whole range of vegetables in one hit. Don’t forget snacks either – vegetable sticks or cherry tomatoes with some hummus or guacamole is another easy way to help reach your daily veg target.

 

 

  • Consider your caffeine
    If your cumulative daily intake exceeds 4 cups of tea, coffee or caffeinated drinks, such as Diet Coke or Red Bull, then you’re having too much. Caffeine has a very powerful influence on the body, increasing the heart rate and impacting blood pressure. Excess caffeine affects the nervous system, resulting in poor quality sleep and impacting mood and energy levels. Consider how you can reduce your intake and set yourself a realistic daily target – for example, if your morning coffee is non-negotiable, then think about avoiding it at other times instead. Find herbal or fruit tea that you like, and drink this in the afternoon. Try sparkling water with cordial as an alternative soft drink, and choose different mixers for alcohol, such as tonic or soda water. If you can manage to even halve your caffeine intake, you will start to see quite a difference to the way you feel.

 

 

  • Audit your alcohol
    You may not consider yourself a heavy drinker, but a civilised glass or two of win each night will take its toll in health terms. For 2017, plan 3 consecutive alcohol-free days per week. This will have a far more beneficial impact than going ‘dry’ in January and then partying for the rest of the year. It gives your liver time to regenerate and to focus on some of its other important jobs, such as processing hormones, metabolising fat and regulating blood sugar levels. You’ll also find that this will improve your sleep and energy levels, making you a lot more productive whether at home or at work. This will be especially beneficial if you’re overweight: according to the British Liver Trust, you’re three times more at risk of developing liver disease if you drink alcohol as well.

 

 

  • Wave goodbye to wheat.
    There’s no need to eliminate wheat altogether but high levels of refined wheat can be hard to digest, so reducing the amount of wheat in your diet could be a good move for 2017. It’s likely to be especially effective for those people who tend to suffer from stress-related bloating and wind. Wheat is an irritant to a sensitive gut, so you may find that you benefit from cutting it down in times of stress. If you’re regularly having cereal for breakfast, a sandwich for lunch and pasta for dinner, then that’s quite a burden for your digestive system. Try eliminating wheat from one or two meals by having an oat-based cereal or porridge for breakfast, a rye bread sandwich or soup for lunch or swapping pasta for rice at dinner time. These small changes could reduce that niggling bloating you experience and make you feel far less lethargic.

 

Good luck and wishing you a happy and healthy 2017.

Jackie Lynch is a Registered Nutritional Therapist and runs the WellWellWell clinics in West London. Passionate about the importance of good nutrition for optimum health, she creates practical nutrition programmes suitable for a busy 21st century lifestyle. Jackie also Jackie Lynchprovides advice and support for a range of blue chip companies, in the form of individual consultations for staff, nutrition workshops and menu analysis and has acted as a food consultant for brands such as Tetley. She is a regular contributor to the Mail on Sunday and the Net Doctor website and her advice features in a wide range of other national media. Visit her website.

RightBite_cover

Jackie Lynch
The Right Bite
£6.99, available from Nourish Books.
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packed-shopping

Written by Becky Alexander and Michelle Lake.

Most of us eat the same things each week for lunch, with cheese and ham sandwiches being the most popular. Not everyone works near a Pret or wants to spend 20 minutes of their break queuing so we have come up with lots of ideas to make taking your lunch to work more interesting and delicious.

Noone wants to shop all the time, so you need to buy ingredients that are going to last until the end of the week. Packed (by Becky Alexander and Michelle Lake, Feb 2017) is full of quick ideas for grown-up, healthy lunches. These are five of our star ingredients that we always have at home. They all last for ages and are packed with nutrition, so you can add them to whatever you are already making or throw them all together to make a hearty salad.

  1. Rocket leaves. A bag will last a week in the fridge if you don’t pile things on top and squash them. Spinach leaves are pretty good too. More delicate leaves tend to wilt after a day or two. Add rocket to your sandwiches and salads, or stir a handful into a bowl of hot soup to boost your veggie intake. You can also whizz rocket leaves with a little olive oil to make a pesto to spread in sandwiches instead of butter. Aim to include a handful of leafy greens with every lunch; they are bursting with phytochemicals which have been found to be cancer-protective.
  1. Peppers. Orange, red and yellow peppers can be sliced and eaten with a dip or as the base for a salad. You can get ahead by slicing up a few, pop in a container and keep in the fridge to add to your lunches throughout the week. Green ones are only really nice when cooked. Jars of roasted peppers are good too, so why not buy a jar for the cupboard for when you run out of fresh salad? No need to add a dressing either – just a squeeze of lemon. Aim to add some brightly coloured veggies to your lunch to get optimum amounts of carotenoids which help to keep eyes and heart healthy.
  1. Feta cheese. A pack of feta will last for ages in the fridge. Just a small amount adds lots of flavour; crumble it in to your salad or pasta. You can freeze leftover cheese if you don’t get through it in a week or two. Add some olives from a jar (cheaper than the ones in tubs) and you are on your way to a Greek salad. Feta is one of the healthiest cheeses around ­- it’s lower in saturated fat and higher in friendly bacteria that most other varieties. Made from goat’s or sheep’s milk and naturally lower in lactose, many people find feta easier to digest than other cheeses.
  1. Cooked lentils. A pouch of cooked black or Puy lentils is so easy to use. No need to rinse, just open the pouch and spoon about half into your lunch box. Add chopped pepper, feta and rocket, or whatever you have in the fridge, squeeze over some lemon, and you have an easy and very nutritious lunch. Freeze the rest or keep in a sealed container in the fridge for a few days. Protein-packed lentils are a fabulous lunch choice; they release their energy slowly to keep you full until home-time.
  1. Chickpeas. Cans of cooked chickpeas are a bargain and a great plant source of protein and iron. Look for the red or brown ones which are lovely in a salad or roast vegetables. You can also stir them into soup. I like the creamy white ones roasted: rinse, then mix with a little olive oil and a little paprika. Roast in the oven for about 10 minutes. Add to salads and soups or eat on their own as a snack. It’s easy to make your own hummus by whizzing them up with some extra virgin olive oil, garlic, lemon juice and cumin. Feel free to throw in other ingredients like roasted peppers or olives. Hummus makes a great filling for sandwiches and wraps or spoon into a pot and bring along some veggie dippers.

Becky Alexander is a food writer (The Guild of Food Writers) and food book editor for companies such as Dorling Kindersley, Penguin and Bloombsury. She writes a fortnightly food column for The Herts Advertiser newspaper focussing on seasonal, local food. Becky recently appeared on a BBC Radio programme giving commuters easy ideas for their lunches. Michelle Lake DipION CNHC mBANT is a registered Nutritional Therapist and has been running her own busy practice, Mission Nutrition in St Albans for over 10 years. She trained for four years at the Institute of Optimum Nutrition on its internationally acclaimed nutritional therapy course. She is a member of BANT (British Association for Applied Nutrition and Nutritional Therapy) and The Complementary and National Healthcare Council (CNHC).

packed

Becky Alexander, Michelle Lake
Packed
£12.99, pre-order from Amazon

Renee McGregor is one of the UK’s top sports nutritionists, advising athletes from amateur to Olympic levels. With years of experience and expertise in sports nutrition, she offers vital and unequalled insight into what you need to fuel your success in your given sport.
This week we publish her new books: Fast Fuel: Food for Triathlon Success and Fast Fuel: Food for Running Success.

Take a look at our Instagram account, Renee will be our guest Instagrammer from Tuesday until Friday this week.

 

https://soundcloud.com/watkins-media/training-food

squahsmarket

As the days get colder, sandwiches and summer salads don’t always satisfy us at lunchtime. With a little planning and preparation you can have satisfying and comforting seasonal lunches every day of the week.

  1. Pile up your veggies. Workloads often build up during the autumn months, and combined with chillier days means you need help fighting off any train and office colds. Try to make sure that at least half your lunch is made up of immune-boosting veggies. Soups are a great way to pack them in, and did you know you can just add a handful of leaves and stir in? Rocket, kale and watercress go well with lots of soups; just stir in a handful for a boost of vitamin C, beta-carotene and other antioxidants. Simply pack the leaves in a separate container and stir into your soup when you’re ready to eat.
  2.  

  3. Plan ahead. Make a big batch of soup, curry or chilli one evening or at the weekend. Freeze individual portions so you always have something you can take to work. Take a flatbread with you and you have an amazing lunch.
  4.  

  5. Squash in some nutrients. Nothing says Autumn quite like the piles of multi-shaped squash you find in farm shops and supermarkets at this time of year. Squash last for ages before you cut them open and are a really versatile ingredient. The brightly coloured orange flesh of pumpkin and butternut varieties is full of beta-carotene, a powerful antioxidant which plays an important role in skin and eye health. Cut your squash into chunks (skin on if you like) and toss in olive oil before roasting. When cool add leaves, feta cheese and lentils, or whatever you have in the kitchen to make a great packed lunch.
  6.  

  7. Beet yourself up. Beetroots boast an impressive nutrient content. They are rich in anthocyanin, which gives them their crimson colouring and makes them a powerful detoxifier. Wrap them in foil and roast in their skins to keep the nutrients intact. You can then peel and slice when ready to use and add to salads. Beetroot also make a rich, earthy base for dips or soups. You can also eat their iron-rich leaves in salads but only whilst they are still crisp and fresh.
  8.  

  9. Make a satisfying slaw. Red cabbage, carrots and apples all last for ages and make a very quick slaw. Slice a chunk of cabbage and an apple, mix in a grated carrot, add a few pumpkin seeds and mix with a teaspoon of Greek yoghurt for a delicious super-fresh slaw. As well as being easy on your wallet, cabbage is great for your tummy promoting lots of friendly bacteria. Red cabbage also contains plenty of disease fighting antioxidants responsible for its pigmentation.
  10.  

  11. Pack smart. Treat yourself to a funky new wide-brimmed thermos flask to take soup, stews and chillis to work. Fill it with boiling water for a minute or two before emptying, then add your hot lunch; no need to microwave at work. The money you save on takeaway soup will pay for it in a week.

3 Ways With Squash

  • Chop up your squash and roast with some olive oil, sea salt and freshly ground black pepper. Add them to soups or stews for some fibre-rich slow-releasing energy and ditch your bread roll.
  • Store your roasted squash in the fridge as a filling base for an autumnal salad. Place a handful into a lidded jar or container, add some sliced red onion and chopped red pepper. Crumble over 50g of feta cheese and top with two handfuls of green leaves such as rocket or watercress. A dressing of balsamic vinegar and extra virgin olive oil will perfectly complement the roasted squash.
  • Blend the roasted squash with some pine nuts, butterbeans, garlic and lemon juice to make a yummy dip. Oatcakes, chicory leaves and celery sticks make tasty dippers.

Becky Alexander is a food writer (The Guild of Food Writers) and food book editor for companies such as Dorling Kindersley, Penguin and Bloombsury. She writes a fortnightly food column for The Herts Advertiser newspaper focussing on seasonal, local food. Becky recently appeared on a BBC Radio programme giving commuters easy ideas for their lunches. Michelle Lake DipION CNHC mBANT is a registered Nutritional Therapist and has been running her own busy practice, Mission Nutrition in St Albans for over 7 years. She trained for four years at the Institute of Optimum Nutrition on its internationally acclaimed nutritional therapy course. She is a member of BANT (British Association for Applied Nutrition and Nutritional Therapy and The Nutritional Therapy Council (NTC).

packed

 

Becky Alexander, Michelle Lake
Packed
£12.99, pre-order from Amazon

 

This recipe of pistou from the book Top 100 Low-Carb Recipes by Nicola Graimes is a new take on the traditional soupe au pistou which is a specialty from the south of France, Provence to be exact and eaten in the summer months.

Low Carb Recipe 1

Ingredients:

1 tbsp olive oil

1 leek, sliced

1 small carrot, finely chopped

1 stick celery, finely chopped

3 green beans, thinly sliced

700ml/11⁄4 pints/3 cups vegetable stock

150ml/5fl oz/2⁄3 cup pasta

1 bay leaf

30g/1oz/1⁄2 cup whole-wheat conchigliette (small shells) pasta

30g/1oz/1⁄2 cup canned cannellini beans, rinsed

sprig of fresh rosemary

salt and freshly ground black pepper

a few shavings of Parmesan, to serve

1 tbsp pesto, to serve

Method:

  • Heat the oil in a large saucepan and add the leek. Cook over a medium heat for 5 minutes, stirring occasionally, until tender. Add the carrot, celery and green beans and cook for a further 5 minutes.
  • Pour in the stock and pasta and add the bay leaf, stir well. Bring to the boil, then reduce the heat and simmer, half-covered, for 15 minutes. Remove the bay leaf and using a hand-blender or food processor, semi-purée the vegetables.
  • Return the bay leaf to the soup, add the pasta, cannellini beans, and rosemary and bring to the boil. Reduce the heat slightly and cook for 10 minutes or until the pasta is tender. You may need to add some extra stock or water if the soup seems too thick. Remove the bay leaf and rosemary and season to taste.
  • Divide between 2 bowls. Serve with the Parmesan shavings and a spoonful of pesto.

Top 100 Low-Carb Recipes

Nicola Graimes

Top 100 Low-Carb Recipes

£5.99, available from Nourish Books

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Water kefir from The Supercharged Green Juice & Smoothie Diet by Christine Bailey is simple to make and an effective way to support your gut health and give your immune system a boost as well. By blending in fruit and supercharged foods you create an amazing, healthy, fizzy smoothie.

Supercharged Diet 2

 

Ingredients:

zest and juice of 1 lime

80g/2 ¾ oz fresh or frozen pineapple, chopped

1 tbsp lucuma powder

250ml/9fl oz/1 cup water kefir

1 tsp tocotrienols or oil of 1 vitamin

E capsule, plus the squeezed capsule

1 tsp probiotic powder

1 tsp manuka or raw honey, or coconut sugar

4 ice cubes

Method:

  • Put all the ingredients, except the ice, into a blender or food processor and blend until smooth and creamy.
  • Add the ice and blend to create a slushy drink.
  • Serve immediately.

Supercharged Green Juice & Smoothie Diet

Christine Bailey

The Supercharged Green Juice & Smoothie Diet

£10.99, available from Nourish Books

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Rich with coriander and watercress, and with fruity highlights, this intensely green smoothie from the book The Supercharged Green Juice & Smoothie Diet by Christine Bailey packs quite a punch. It will keep your body clean and help to remove toxins and waste material – a great smoothie to include in a detox or cleansing programme. Freezing the banana keeps the taste fresh and light.

Supercharged Diet 1

 

Ingredients:

1 small banana

¼ tsp chlorella powder

¼ tsp wheatgrass powder

1 tsp ground flaxseed

1 small handful of coriander leaves

1 small handful of watercress leaves

¼ mango, peeled and chopped

100ml/3½fl oz/generous

1/3 cup coconut water or water

Method:

  • Chop the banana and put it into a freezer bag.
  • Exclude all the air, then seal and freeze overnight or until solid.
  • Put the banana into a blender or food processor and add the remaining ingredients.
  • Blend until smooth and creamy.
  • Serve immediately.

Supercharged Green

Christine Bailey

The Supercharged Green Juice & Smoothie Diet

£10.99, available from Nourish Books

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These little cakes from the book Healthy Speedy Suppers by Katriona MacGregor are free of gluten and dairy if you’re sensitive to either. The quinoa gives them a firm, nutty texture, which is delicious with the fresh herbs and courgette/zucchini. Dipped in a little garlic mayonnaise, chilli jam or tomato chutney, they’re wonderful.

Healthy Speedy Recipe 2

 

Serves: 4

Ingredients:

140g/5oz/1 cup quinoa

300g/10 ½ oz courgette/zucchini, grated

3 spring onions/scallions, sliced

1 garlic clove, crushed handful of mint leaves, shredded handful of parsley leaves, chopped

10 sun-dried tomatoes, chopped juice of ½ lemon

55g/2oz/ ½ cup cornflour/cornstarch

1 egg

rapeseed/canola oil, for frying

sea salt and freshly ground black pepper

garlic mayonnaise, chilli jam or tomato chutney, to serve

green salad, to serve

Method:

  • Tip the quinoa into a small saucepan and cover with 300ml/10 ½ fl oz/ 1 ¼ cups of cold water. Bring to the boil, cover with a lid and cook for about 5 minutes until all the water has been absorbed and the quinoa is cooked. Turn out into a bowl and leave to one side to cool.
  • Meanwhile, place the grated courgette/zucchini in the bowl of a food processor with the spring onions/scallions, garlic, mint, parsley, sun-dried tomatoes, lemon juice and cornflour/cornstarch. Crack the egg straight into the mixture, add the quinoa, and season with salt and pepper. Blend for about 30 seconds to mix the ingredients thoroughly and to form a thick paste. Tip the mixture out into a bowl and taste to check the seasoning.
  • Heat about 5mm/1/4 in rapeseed/canola oil in a large frying pan until the oil is hot enough to sizzle loudly when you drop in a tiny bit of the courgette/ zucchini mixture.
  • Drop a heaped tablespoon of the mixture into the hot oil, flattening slightly with the back of the spoon to form round patties. Repeat until you have 3–4 cakes in the pan at the same time, or as many as your pan will fit comfortably, with room to turn.
  • After 3–4 minutes the underside of the cakes should be nicely golden and holding their shape. Gently flip them over and cook until the second side is golden. Lift the cakes out of the oil onto some paper towels and keep warm. Repeat until all of the mixture has been used; you should end up with 12–14 cakes.
  • Serve the cakes warm with green salad and your choice of dip.

Part-time variation:

  • To make a very quick garlic mayonnaise or aioli, add 2 crushed garlic cloves to 4 tbsp good-quality mayonnaise along with a squeeze of lemon juice. Season with freshly ground black pepper and, if needed, a little sea salt.

Healthy Speedy Suppers

Katriona MacGregor

Healthy Speedy Suppers

£16.99, available from Nourish Books

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This recipe of Thai green vegetable curry comes from the book Top 100 Low-Carb Recipes by Nicola Graimes. The Top 100 Low-Carb Recipes is the essential tool for anyone who is interested in controlling their weight by cutting down their intake of carbohydrates. The key to success is eating the right type of carb alongside good sources of protein and fat.

Low Carb Diet 2

 

Ingredients:

2 tsp sunflower oil

200ml/7fl oz/1 cup reduced-fat coconut milk

150ml/5fl oz/2⁄3 cup vegetable stock (see page 23)

115g/4oz/1 cup small broccoli florets

1 corn on the cob, husk removed, sliced into 2cm/3⁄4in pieces

1 small red pepper, seeded and sliced

55g/2oz/1 cup fresh spinach leaves, shredded

salt and freshly ground black pepper

1 tbsp chopped fresh coriander/cilantro, to garnish

Spice Paste:

3 green chillies, seeded and chopped

1 stick lemongrass, peeled and finely chopped

1 shallot, sliced juice and zest of 1 lime

1 clove garlic, chopped

1 tsp ground coriander

1 tsp ground cumin

1cm/1⁄2in piece fresh ginger, peeled and grated

2 tbsp chopped fresh coriander/cilantro

Method:

  • Place all the ingredients for the spice paste in a food processor and blend to a coarse paste.
  • Heat the oil in a large saucepan and fry the spice paste for 1 minute, stirring. Add the coconut milk and stock and bring to the boil. Reduce the heat and simmer for 10 minutes until reduced.
  • Add the broccoli, corn and red pepper and cook for 3 minutes, then add the spinach and cook for another 2 minutes until the vegetables are just tender.
  • Season to taste and sprinkle with coriander/cilantro before serving.

Top 100 Low-Carb Recipes

Nicola Graimes

Top 100 Low-Carb Recipes

£5.99, available from Nourish Books

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14 days feature
We are starting the second week of #14days of Wellbeing, our wellbeing marathon to kick start the summer. Last week we shared a lot of exciting material, including extracts from our back list, videos and relaxation exercises.
Working with our sister imprint Watkins Publishing, we have been offering the chance to explore Gateways to Health, a great series from our backlist that includes succinct and effective practical exercises that can be performed anywhere and develop your mind-body balance if practiced everyday.
We have been sharing nutritional advise and tips everyday, including Christine Bailey’s healthy recipes, Saimaa Miller’s recipes and detox tips, and Renee McGregor advice on sport nutrition.

Swami Saradananda has been busy preparing a series of short videos that focus on the practice of mudras, delving into some of the mudras, and including practical exercises to increase flexibility in your hands and fingers.

Sound is a fundamental part of who we are. Our brains have evolved to respond to different sounds in certain ways – a scream sends a surge of adrenaline into our system while the soothing rhythm of a lullaby has a relaxing effect on our body and mind, encouraging us to sleep. We respond to sound not only with our consciousness, but also with our physical selves. We have been sharing Lyz Cooper’s sound healing exercises and awakenings sounds, inviting you to pay attention to the sounds that surrounds you, and the emotions they trigger.

We have been working with Tamara Russell to find the best way to incorporate some mindfulness exercises in your #14days practice. How does your mind react to the challenge of learning a new movement? Is this a reaction you see elsewhere in your life at all? Like Tamara Russell’s cup of tea and paintbrush, we shared Tamara’s mindfulness exercises that can be fitted into your daily routine.

You can still read all these material, plus our playlists and daily competitions, registering for free on www.14daysofwellbeing.com.
For those who are following us, we hope you enjoyed this first week, let us know what you think, you can comment on our blogs or social media. For those who are not registered yet, you are still on time! You can still register for free on www.14daysofwellbeing.com.
Many more exciting videos, nutritional advice, books and recordings from our authors are still to come, including Renee McGregor’s exclusive interviews with Olympic athletes Aly Dixon and Piers Gilliver.

We hope you have enjoyed the past 14 days! We loved sharing our wellbeing tips and tricks with you. If you would like to find out more, and to be informed about the next time we do the #14days of wellbeing, please sign up to  our newsletter!

The books that we have included, and you might like to delve into a little deeper, are:

SuperchargedGreen

 

Christine Bailey
The Supercharged Green Juice & Smoothie Diet
£10.99 | Available from Nourish Books

 

 

 

 

 

AussieBody_front

 

Saimaa Miller
Aussie Body Diet
£14.99 | Available from Nourish Books

 

 

 

 

 

index2

 

Jo Pratt
In the Mood for Healthy Food
£ 20.00 | Available from Nourish Books

 

 

 

 

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Reconnect with your resolutions with our 14 days of wellbeing! For the next 14 days we will be sharing some of the best advice from our books and authors to help you improve your wellness. From spirituality (on our Watkins sites), to health and diet,  we will be sharing some tips and advice with you to help you heighten your spiritual, mental and physical health for life. If you would like to be part of the campaign please keep an eye out on our social media, and follow the hashtag #14days!

Happy 14 days of wellbeing!

If you would like to follow us and share your wellbeing journey please follow us on the platforms below, and share your experience using #14days!

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