5th January, 2010It’s January. Most of us are feeling bloated, sluggish and generally run down. Try these tips to restore vitality.
ü Get to know the glycaemic load (GL). This is a measure of the effect of a meal on blood sugar. The higher blood sugar is following a meal the more insulin will be released; insulin lowers blood sugar and stimulates the storage of fat, potentially contributing to food cravings and weight gain. Meals high in fibre and protein have a low GL, the release of insulin following such meals is therefore slower and more controlled.
ü Increase your protein to carbohydrate ratio in all meals; this will help keep you fuller for longer and provide sustained energy.
ü Ditch the white stuff; switch from white bread, rice and pasta to wholegrain seeded or granary breads, brown basmati rice and wholegrain pastas.
ü Try cooking with pulses such as chickpeas, kidney beans, lentils and tofu. They are filling and, due to their high fibre content, release sugar into the blood slowly. Try using them in place of meat in chillis, Asian and Italian dishes and stews.
ü Include oily fish such as mackerel, salmon, sardines and pilchards at least twice a week.
ü Try live yogurt with fruit or nuts and seeds and as every day dessert and to provide a good dose of beneficial bacteria for digestive health.
ü Eat breakfast. Try sugar free muesli, porridge made with semi-skimmed or soy milk, wholegrain bread with nut butters, and yogurt with nuts, seeds and fruit.
ü Try sweet potatoes or parsnips as an alternative to white potatoes. Mash them with a little butter or olive oil and mustard for a low calorie, comforting contribution to your five a day.
ü When you feel like a dessert try indulgences such as crème brulee or crème caramel as a special treat; the high protein content of these desserts decreases their impact on blood sugar.
ü Ditch the tins of Roses and
ü Stick to sensible consumption of alcohol; for women this is no more than 2-3 units in any one day with at least one alcohol free day a week. Chose small glasses of red wine or clear spirits with low calorie mixers and avoid high calorie sweet alcoholic drinks and cream liquors.
ü Get moving. Winter weather and post-Christmas penny pinching may appear to restrict opportunities for physical activity, but in reality aerobics, yoga, skipping, and routines using dumbbells can all be done at home and involve the minimum of investment. January is also an ideal time to investigate local fitness classes or persuade colleagues to take lunch time walks.
ü Take a probiotic and a good multi containing at least 10mg of zinc plus vitamins A, C and D to support digestive and immune health. For extra support to the immune system and to enhance circulation add in an aged garlic supplement.
ü Don’t be tempted by fad diets; eating the right amount of calories for your body and keeping active is the only way to achieve, and maintain, an ideal weight.
