Our 5 Ways to Improve Your Energy and Health

Yes, it’s that time of year when our minds look two ways: at the past and how much we’ve indulged during the festivities and to the future and what we’re going to do about it! One of the first things to go (apart from your waist line) is your energy. This is where we’ve decided to start because if your vitality is high then you’re more likely to make the changes you need to support your wellbeing and health. These are the five things we try and do everyday to help us live fully.

Day 4 – what do nutritionists eat for dinner?


Tonight i’m craving some comfort food and what I really fancy is cottage pie. My version contains lots of hidden vegetables, and is also free from potato and therefore much lighter on starch, helping to keep blood sugar levels settled during the evening. Instead of potato, I absolutely love to use mashed cauliflower. I know cauliflower isn’t a very popular vegetable, but I really encourage you to try this. There’s something about the smooth, creamy cauliflower that works brilliantly with the savoury sauce and it’s a million miles away from over-boiled grey and soggy cauliflower, I promise you.

Nutritionists – what do they eat for dinner? Day 2


Nutritionists, Maria and I, are taking it in turns to share our evening meals with you this week, and tonight it’s my turn. I went out and enjoyed a lovely family dinner at Cote Brasserie last night, and it was steaks all round, delicious! So tonight I am in the mood for something a little lighter and have decided to go for salmon – rich in omega 3 fatty acids and a good quality protein to keep blood sugar balanced. To add interesting flavour I’m topping the salmon with a dairy-free pesto style topping, and serving it with some herby sweet potato wedges and greens. As nutritionists we always advise people to cover half of their dinner plates with green vegetables or salads to provide nutrients, antioxidants and fibre, so be generous with your greens.

Dinner Day 1 – what do nutritionists eat for dinner?


Dinner tonight is busy so I needed to prepare something quick using ingredients I already had. The salmon and prawns were in the freezer and I took them out for defrosting this morning. My children are both 14 years old and love Asian food so I tend to opt for those types of foods when we need healthy/quick/easy. One of my daughters has a little patch of eczema on the creases of her arm and I notice that this goes when she doesn’t eat gluten. Hence, the noodles are gluten-free rice noodles. For dessert I prepped some CoYo (a yoghurt made from coconut milk and unsweetened available from Waitrose or health food shops) with berries and grated chocolate.

8 ways to increase your energy

We hope this post will make you want to incorporate some of our suggestions – even if it’s just one or two.

1. Eat for energy
Not surprisingly food has a big impact on your energy levels. Wolf your food down and you are likely to have a sugar dip and feel sleepy. It’s the same when you eat high sugar or carbohydrate dense foods. Eating foods with a low glycaemic index — whose sugars are absorbed slowly — may help you avoid the lag in energy that typically occurs after eating quickly absorbed sugars or refined starches (cakes, chocolate, white bread, biscuits, etc). Foods with a low glycaemic index include proteins, high-fibre vegetables, nuts and seeds, and healthy oils such as olive oil. In general, high-carbohydrate foods have the highest glycaemic indexes, with white bread scoring just as high as sugar! Proteins from meat, eggs and fish, as well as fats, have glycaemic indexes that are close to zero. The internet is full of information about the glycaemic index of foods. Here’s a guide:

Sugar-free June – week 2


Congratulations to all who have joined us so far on our sugar-free mission this month – you’ve already done without sugar in your life for one whole week and should be reaping the health rewards. And if you’ve only just found us then why not jump on board, it’s never to late to make a positive change to your diet, and there are still three weeks left to realise the benefits of kicking sugar to the curb.

Microwaving: it’s a no-brainer

How you prepare your food is as important as what you eat. If you use a microwave oven, please consider the following information and research.

How microwave ovens work
Microwaves heat food by causing water molecules to resonate at very high frequencies and eventually turn to steam which heats food. It also causes a change in food’s chemical structure.

Another problem with microwave ovens is that carcinogenic toxins can leach out of plastic and paper containers/covers, and into food.

Sugar-free June – join us!


At Nourish we have decided to go entirely sugar-free for the month of June.

Sugar has had a really bad press lately, with national newspapers and prominent scientists labelling it a poisonous substance when it comes to health. The truth is they’re not wrong. At Nourish we are well aware of the many ways in which sugar can disrupt and damage health, and we know the difficulties faced when it comes to giving it up, because it is EVERYWHERE! Most processed foods contain it, and they are cheap, readily available, attractively packaged, cleverly marketed and have a hugely profitable industry driving their manufacture and sales. Most of us, including our children, are addicted to the sweet taste and the rush of energy that sugary foods give us.