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:

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Crispy coconut biscuits

At Nourish we are always dreaming up new recipes that combine healthy eating with delicious indulgence and these are our latest creation. If you want to avoid refined ingredients or are following an autoimmune paleo diet, or you just love all things coconut (as we do), then why not try these coconut biscuits – they’re crispy on the outside but lovely and chewy in the middle, really simple to make and include healthy fat, lots of fibre and unrefined sweetness from an Indian ingredient called palmyra jaggery, which gives the biscuits a lovely caramel sweetness. They’re fun to make with kids and suitable for school (and adult) lunch boxes. You can even use the mixture as a healthy gluten-free crumble topping!

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Crispy coconut biscuits – makes 10
70g desiccated coconut (sulphite free)
2 tbsp coconut oil
2.5 tbsp coconut milk
2 tbsp palmyra jaggery (or coconut sugar)
2 tsp coconut flour
1 tsp vanilla extract
Pinch of sea salt

Preheat the oven to 170 degrees C and line a baking sheet with greaseproof paper. In a medium mixing bowl, mix all ingredients together until well combined. Form the mixture into 10 balls and flatten them with your palm to form a biscuit shape about 1 cm thick.

Bake in the oven for 15 minutes, or until golden brown. Remove from the oven and leave to cool on the baking tray until they have firmed up a bit then transfer carefully to a cooling rack (they are quite crumbly when warm but they will harden up as they cool).

Enjoy!

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Sugar-free June – final week!

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If you’ve been following us on our sugar-free June mission, then congratulations, you’ve almost made it! We hope that, like us, your cravings have disappeared, you feel more healthy, and have made some lifelong changes to your diet as a result.

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Sugar-free June – week 2

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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.

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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.

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Healthy Pizza

We tried this recipe out on our WaistWatchers group, who liked it. To enjoy it, you have to put aside your preconceptions of crispy pizza bases! This has a firm and delicious base.

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Sugar-free June – join us!

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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.

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Almond and vanilla biscuits

We all love a biscuit with a cup of tea or coffee, but let’s face it, most biscuits are full of refined flours, bad fats and lots of sugar which cause cravings, unsettle energy levels, clog our arteries and add pounds to our waistlines. Our WaistWatchers classes started again last week, and I decided to dream up a recipe for a healthy alternative that still delivers that biscuity joy without the added helping of guilt afterwards. These almond and vanilla biscuits are a doddle to make, but best of all they are seriously nutrient dense while also being sugar free. Eggs deliver top-quality protein, ground almonds provide protein, fibre, vitamin E, folate, zinc, magnesium and calcium, and coconut oil is a super-healthy anti-inflammatory fat rich in lauric acid, known to have anti-viral, anti-bacteria and anti-fungal properties. The sweetness in the biscuits comes from the natural sweetener, xylitol, which is kind to teeth and blood sugar levels. All in all, a delicious, healthy and satisfying snack to keep you on an even keel until your next meal.

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The whole bird

I hate waste, especially when it comes to food. In this day and age, few of us can afford to be throwing good food away. But there’s more to being frugal than just saving money – from a nutritional and flavour perspective, when cooking meat there is real benefit to getting into the habit of enjoying more than just the tender flesh of an animal, and I am a big fan of using the bones that many people throw away, plus I think it shows respect to the lovely creature that has provided myself and my family with a meal.

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