We all know the best way to stay well and get all the nutrients we need is to eat a wide variety of fresh fruits and vegetables. Problem is – we just don’t do it! Nuts, seeds, fresh fruit and vegetables are all free from colours, preservatives and emulsifiers. It makes sense that if we […]

Apples and apple juice have a low glycaemic index (GI) which means they keep you feeling full for longer. To make the most of your apple juice, stir the extracted fruit fibre back into the juice. A 200g apple has 4g dietary fibre, as much as three slices of mixed grain bread. To make a […]

Bananas are a nutritionally complex and unique fruit, possibly because they don’t come from a tree at all, but a giant fruiting herb, the world’s largest. Bananas are the only fruit to contain all the major vitamins. They’re high in dietary fibre, potassium and magnesium, and have two to three times more carbohydrate than other […]

This simple yoga exercise really brushes away the cobwebs and sends a burst of energy right through your body. Try it today! 1. Stand with your feet shoulder-width apart, knees relaxed, feet facing forwards, and eyes open so you can keep your balance. 2.Clasp your hands behind your back with your palms facing the floor. […]

I have started an exercise program (finally!) and I am keen to know if there's anything I can take to give me an extra energy boost. K.Z., via email

Can the foods you eat shift your mood as well as stop you feeling hungry? The latest research reveals you can do anything from overcome depression to improve your memory – simply by choosing the right food. To boost energy levels, choose: Protein-rich foods: seafood (prawns, fish, scallops, mussels); turkey; low-fat milk or yoghurt. Foods […]

Try to make time for five minutes of quiet meditation and reflection every day. It stills the mind, combats stress, and mentally prepares you for what you have to do next. Meditation exercise Sit in any position that feels comfortable and close your eyes. Keep your head upright, shoulders relaxed. Start to breathe steadily and […]

Fibre is a vital part of the digestive process, but are you eating enough? Dietitian/nutritionist Vanessa Jones shows how, by making small changes in what you eat, you can easily go from a low-fibre diet to one that is high in fibre. Your mother describes it as ‘roughage’, the kids call it ‘those yucky grainy […]

Insoluble fibre This type of fibre tends to be better known as it is more visible and often adds texture to our food. Insoluble forms of fibre include cellulose (present in all edible food plants), hemicelluloses (found especially in cereal bran) and lignin (found mainly in cereals and woody vegetables). Best sources include cereal bran […]

If you’re ravenous, reduce the risk of making bad food choices by keeping healthy, tasty snacks on hand. Eating wholefoods little and often is the key to keeping energy levels up through the day. The alternative is the all-too-familiar boom-bust-boom effect of eating sugary, processed foods, and then having blood sugar levels slump shortly afterwards, […]