It’s the weekend! Yay! I hope you have a great one whatever you may be up to.
So, we’re into the new year and no doubt some of us are feeling less than our best after all of the festivities, endless food and alcohol. I know I’m pretty worn out myself, and I ate far too much chocolate. I am doing my best to get back on track with clean eating, a bit of exercise in the fresh air and some early nights.
Lucky for you, and for me! I interviewed the lovely Madeleine Shaw a couple of weeks back and picked her very knowledgeable brain for some great nutrition tips that will help us out. A couple of them you may recognise from my Winter essentials blog as they’re already a firm favourite in my diet.
A little bit about the lady herself:
Madeleine is a qualified Nutritional Health Coach from the Institute of Integrative Nutrition.
Madeleine’s recent clients include Millie Mackintosh and Caggie Dunlop. You will also find Madeleine featured in Elle Magazine this month.
My skin is looking particularly lacklustre and dull post Christmas. What foods would you recommend I eat to help me get my glow back?
Cold Water Fish like salmon, mackerel and sardines
Loaded with anti-inflammatory omega 3- fatty acids especially eicosapentaenoic acid (EPA) these wonderful creatures can really help us glow.
Full of the super hydrating enzyme-filled water (hydration is key for youthful, smooth skin). It also contains vitamins B and C, zinc, iron, folic acid, calcium, magnesium and potassum. To top that off it has anti-inflammatory properties! This is why we put the chilled slices over our eyes.
This one is not something you find on most peoples plates….Raw sauerkraut is really rich with healthy probiotics. They are amazing as they encourage the growth of friendly gut bacteria. This helps keep your digestion intact, getting everything flowing in and out! They are loaded with B vitamins, which are super critical for energy and beauty overall.
I’m feeling tired and sluggish, what would be your top tips for helping me feel more energised and healthy?
Up your Protein
Protein release energy at a super slow rate, which prevents the fluctuations in blood sugar levels that sap energy! Make sure your getting eggs, fish, meat and yogurt in at least 2 of your meals each day!
Ditch the Sugar
Yes it gives you a quick hit of sugar, but that always follows with a hard crash…sugar drains your adrenal system which is your body’s greatest regulator of energy!
Grab some fish oils
If you don’t eat enough fish you will be needing an omega 3 boost! Omega 3′s help the body to store glycogen which is the body’s primary source of stored fuel. You will absorb this best from food: oily fish and grass fed meat, but make sure you have some good quality fish oil or krill oil on hand for dodgy days.
Move your booty
Sounds like the worst thing to do when your tired right? But actually moving your body a few times a week will escalate your energy and tone your booty.
Hit the Sack
Pretty obvious one I know. We need to be sleeping! Good quality sleep in a dark cool room. Try and wind down before bed, leave your laptops and your phones off! Disconnect and allow your body to unwind!
Can you tell me your favourite foods for healthy skin from within?
These incredible tiny seeds are totally gluten free, vegan friendly and are packed full of omega 3 fats, antioxidants and fibre.
You can either get them in black or white. Note: This doesn’t change the nutrient content of them!
Here are 5 crazy reasons to get them in your diet….
- They contain: 5 times the amount of calcium that milk has.
- 3 times the amount of antioxidants that blueberries have.
- 3 times the amount of iron in spinach.
- 2 times the amount of fibre in oatmeal.
- 2 times the amount of protein of any other bean, seed or grain.
- 2 times the amount of potassium in a banana.
What’s the number one thing I should ditch from my diet to help my skin?
Sugar and Gluten
Although it’s preferable to eat all organic foods, it’s not possible for everyone’s budget. Which foods are the most important to eat organic if you had to prioritise?
- Green beans
Enjoy your food, be kind to your body, smile everyday!
I hope you enjoyed reading Madeleine’s tips! If you’re interested, Madeleine runs a 6 week coaching programme. You can also find her on Facebook and Twitter where she gives some great recipes and tips. To go to her website click here.
Below are some links to the places that I buy my chia seeds and fish oils from.