Feel Alive, It’s Spring!
Higher Nature Nutrition Team
Spring is a time for revival, planting new seeds and growth, so why not spend this month reviving yourself?
Inside, our nutritionists suggest nourishing your skin after the harshness of winter, putting a spring in your step by looking after your joints and taking care of your heart with the Mediterranean diet.
Make a start on rebooting your body with these expert tips:
1. LIGHTER FOOD FOR LIGHTER DAYS
Now that the dark days of Winter are gone, it’s time to eat lighter. Spring puts the lid on stodgy Winter meals, so why not introduce more veg in your diet through nourishing stir fries and colourful
salads. Try swapping potatoes for cauliflower for a light and tasty cauliflower mash.
2. GO NUTS!
Often thought to be off limits for weight control, several studies quash this idea and confirm the benefits of nuts on satiety – or in other words, feeling full. Due to the mix of high fibre and high protein in nuts, you will be less likely to crave sugary snacks.
3. GET MOVING
Exercise improves circulation to the brain and helps with blood sugar control, so a lack of exercise could speed up brain ageing. It’s time to dust down your bike and get out cycling, it’s a great way to switch off and clear your mind.
4. SAVE TIME
To make the most of longer days, save time in the kitchen by making one pot meals or be creative in the kitchen. Try out our nourishing, tasty and heart healthy recipe for salmon with Mediterranean vegetables on page 7.
5. WAKE AND HYDRATE!
Most of us are guilty of putting on the kettle first thing in the morning rather than drinking water but if your first drink of the day is heavily caffeinated, how can you expect to be hydrated! Mild dehydration can cause lethargy and tiredness so drink water first thing and see your energy levels soar.
NOURISH YOUR SKIN
If harsh Winter winds and full-on central heating have taken their toll on your skin, now is the time to reclaim your natural glow.
HYDRATE
With herb teas, plenty of water, soups and smoothies.
EAT
Omega 3 rich fish to support a healthy skin barrier for greater moisture retention or supplement with a good quality oil.
TOP UP YOUR COLLAGEN
As the skin’s major structural protein, collagen declines with age, leading to fine lines, wrinkles and sagging skin. Vitamin C is vital for collagen production, so make sure you add leafy green veg,
citrus fruits, red peppers and kiwis to your diet.
PUT A SPRING IN YOUR STEP!
Do painful joints and muscles hold you back from exercising?
Pain and inflammation go hand in hand – so eat plenty of anti-inflammatory omega 3 rich foods such as oily fish, walnuts and flax seeds.
Turmeric also packs an anti-inflammatory punch. It may improve movement and pain in osteoarthritis and reduce inflammation in rheumatoid arthritis so why not give it a go?
Sulphur is an important building block for flexible joints and muscles, so up your quota of onions, leeks and garlic as well as cruciferous veg such as kale and broccoli. Eggs are also high in sulphur.
Finally, if you are prone to tightness and cramping in the muscles, you may need to top up your levels of magnesium, known as ‘nature’s relaxant’.
