Your Health: The Gift That Keeps On Giving
The holiday season is just around the corner! As we are busy planning spoils for the family, our health can often be neglected. A gentle reminder – you do not need to deprive yourself over Christmas but eat and move mindfully so you can still feel your best during the busy summer months.
The following are a few tips to remain in balance whilst you enjoy the holiday season:
- It is all about portions – choose a smaller plate so you can manage your portions and avoid overeating
- Be mindful – savour your food by chewing and eating slowly
- Prioritise nutrient density – replace your breakfast with a green smoothie; full your plate with leafy green salads and opt for vegetable crudites instead of crackers or bread. More colours and more variety equal more nutrients and a greater gut microbiome diversity.
- Prioritise fresh dessert options such as seasonal fruit – berries and cherries – their deep colours are in rich in antioxidant nutrients and anti-inflammatory compounds as well as being an excellent source of vitamin C. Cherries are also associated with inducing a better night’s sleep!
- Optimise your liver and heart health by adding rocket leaves or kale to your salads and as a garnish to your meals. Peppery rocket leaves are nutrient-dense containing vitamins C, E, K, Folate, calcium and potassium. Research shows they may be beneficial in supporting eye health, heart health and liver function. Ensure to dress your salads with Extra Virgin Olive oil to increase the absorption of fat-soluble vitamins found in leafy green vegetables. Recipe below
- Scale back on processed foods and opt for more whole foods as possible to avoid those unwanted blood sugar spikes, which leave you feeling sluggish and tired.
- Remember to exercise, especially during the period between Christmas and New Year. Aim to add in movement wherever possible – even a walk after meals with loved ones or swim in the sea will help get things moving
- Try not to skip meals so you can overindulge later in the day – start the day off with a small, high-protein breakfast such as:
- Enjoy meals with your loved ones. Include your loved ones in prepping wherever possible. It helps share the load and is a wonderful way to spend time together to nurture your mental health.
- Boost your digestion in the morning by having a morning Elixr upon waking – this is my go-to recipe for optimising liver function, and digestion and decreasing bloating.
Morning Elixr
In 200ml of warm water add:
- 1-2 tsps. of Apple Cider Vinegar with the “Mother”
- 2 slices of lemon ( wash thoroughly prior to slicing)
- A sliver of fresh ginger
- 1 tsp of raw organic honey (or to taste)
- 1 tsp of MCT oil
- Pinch of cinnamon
- Pinch of turmeric
- Pinch of black pepper
For a cold alternative – add crushed ice and fresh mint leaves.
Try this crunchy wholesome salad, with liver-benefiting ingredients and important nutrients.
Ingredients
- 1 clove garlic
- 1 small red onion
- 1/4 cup black olives
- 1 cup rocket
- 1 slice of ginger
- 1 cup coriander
- A few fresh sage leaves
- A small bunch of red radish, sliced finely
- 1 cup cooked cold quinoa
- 15 walnuts
- 1 lemon
- pinch salt
- 1 tablespoon Cold pressed olive oil
Instructions
- Start by mincing the garlic, put in a salad bowl.
- Shred the red cabbage, dice the onion, and put them in the bowl and stir them together.
- You can either chop the coriander or use just the leaves. set it aside together with sage leaves.
- Add the radish slices to the bowl.
- Chop the almonds you can leave them whole.
- Add the juice of one lemon. If you desire, dice some lemon skin, if your lemon is organic.
- Now assemble your crunchy salad by bringing everything into the bowl. Mix gently and serve.
Exclusive Elixr Member Offer:
For the month of January receive 20% discount on a digestive enzyme supplement with every comprehensive consultation.
Phone: 0414 650 515
Email: nutrition@elixr.com.au
