The Whistle is a new East Midlands property and lifestyle magazine by Hortons Estate Ltd. My first article in print media, ‘Kickstart your 2018’, is about simple changes you can make to your diet such as eating more fibre and oily fish, that make for a healthier you all year around. You can pick up a copy of The Whistle in shops and cafés all over Leicestershire, in Leicester John Lewis, or you can read my article right here on my blog…
Kickstart your 2018
You may find yourself searching for a healthy diet to follow for 2018 and it may even be your new year’s resolution, particularly if you’ve had a few too many mince pies over Christmas! There are all sorts of restrictive diets out there promising a quick fix for health, some of which could help you to shift a few pounds if they cut back your calories. But if you really think about it – how long does the new ‘healthier you’ last? Although you may start the year with good intentions, cutting things out from your diet often becomes too hard to follow and inevitably, life just gets in the way. This year, why not start with just a couple of simple changes to your diet to truly nourish your body with food – changes which you can stick to all year round?
Eat more fibre
Dietary fibre is a hugely important but often forgotten nutrient. Fibre contributes to good digestive and gut health, and has been associated with a reduced risk of bowel cancer and cardiovascular diseases. With average UK intakes currently below 19g/day, we could all do with getting a little more fibre to meet the recommended 30g/day – these are my five easy tips to show you how…
- Swap to whole grains
It’s important to base your meals around starchy carbohydrates such as pasta, rice, couscous, noodles and bread, but swapping to lower glycemic index whole grain varieties will provide slower releasing energy and boost your fibre intake too!
- Snack on dried fruit and nuts
Carry around a small pot of dried fruits and nuts for a high fibre snack on-the-go. Almonds, soft figs, apricots and prunes are all great and high in fibre.
- Leave the skin on your potatoes
When you’re cooking with potatoes you can get more fibre by making jackets, skin-on wedges or choosing new potato varieties. For delicious sweet potato wedges – simply slice a couple of potatoes, toss in 1 tbsp of olive oil, salt, pepper, fresh rosemary and 2 garlic cloves (skin on), then roast for 30 minutes at 200°C until crisp and golden.
- Get more pulses
Pulses includes all beans, peas, lentils and chickpeas. They’re often overlooked but can make a great healthy addition to your meal. You can buy cooked microwavable packs which are so convenient and only take a few minutes to heat up.
- Eat a high fibre breakfast
A high fibre breakfast is a great start to the day and means you’re more likely to hit your 30g/day. A simple breakfast of baked beans on toast provides over 10g of fibre – 1/3 of the daily recommended intake! You can also choose porridge, granola and bran cereals – try topping with a sliced banana for an extra boost of fibre.
Eat more oily fish
Oily fish such as salmon, mackerel and trout provide protein as well as healthy omega 3 fats which are important for your brain function, heart health and normal vision. Aim to eat at least one portion of sustainably sourced oily fish per week. You can use it in pasta dishes, stir fries and salads, or it can simply be the star of your plate. I like to top mine with homemade pesto and then grill to perfection. Recipe here: Pesto Baked Salmon
For more info, articles and inspiration head over to The Whistle