The beginning of August sees the Commonwealth Games in Birmingham with a fantastic 72 nations taking part. With 1.5 million tickets sold it is likely that seeing the athletes amazingly fit bodies and the joy sport can bring it will undoubtedly inspire even the most lethargic of us all to embrace diet and exercise with renewed vigour.
The long hours of sunshine in the summer months are a natural appetite suppressant. The sunlight elevates our moods so that we feel optimistic about taking care of our bodies. So August really is the best time to go for the long balmy summer evening walks, or try that exercise class.
We change our wardrobe during the summer to stay cool, but did you know that you should also change your diet? Being outside exposed to the sun and sweating from the heat can put you at risk for dehydration and vitamin deficiencies. The answer is simple. Eat local seasonal vegetables and fruits during the summer. The nutrients are at their peak, and the food is tastiest when it is fresh.
Extended hours of sun make local produce available. Currently available for pick your own are: spring cabbage, summer cabbage, calabrese, kohlrabi, curly kale, tenderstem, cavolo nero, rhubarb, strawberries and gooseberries. Farm shop pick your own are so much more nutritious than supermarket produce. Farm shop pick your own fruit and vegetables have not had to undergo any transport time and are likely to be much lower in pesticides that can cause you to actually gain weight and disrupt your hormone function.
Everything we do in life is a balance.
Have you ever said to yourself, “Oh, I’m tired, I don’t have time to exercise?” or “I don’t feel like cooking dinner tonight; let’s just get some fast food.” I know I certainly have. Excuses are real and they are contagious.
Time and health always seem to be at odds with each other. We have time to work, time to commute, time for our business associates, but very little time to spend on ourselves, people we love, or even random people who deserve our attention. Why not make the time with the people who deserve our attention and together make time to exercise or time to cook?
I’d like to share with you a super quick and easy protein meal. Protein is one of the most important components of body cells. As the building block of the body, all the organs such as skin, muscles, hair and nails, cartilage, blood and bones are built from proteins. In addition, protein ensures the normal function of our immune system, blood and digestive system. Protein is essential in the body for producing and repairing tissues. It is also used to make body chemicals including hormones and enzymes. Here are additional benefits of eating protein:
- Builds strong immune system
- Helps maintain healthy weight
- Needed for wound healing
- Required for energy
- Helps maintain healthy hair and skin
- Ensures a normal nervous system
- Promotes muscular health
- Keeps fluid balance
- Benefits joints
An example of something that is quick and easy to make and makes a super breakfast, lunch or dinner is something I like to do when I have left over chicken. A chicken, asparagus, mushroom and spinach omelette is super nutritious thanks to a few whole ingredients:
- Eggs: great source of protein as well as healthy fats, vitamins (including vitamin D), and several essential minerals
- Chicken: rich in protein
- Vegetables: important for fibre, vitamins, and minerals
- Cheese (optional): great source of calcium and also contains some protein
Cook all the vegetables in quite a large pan on the hob in a little olive oil on medium-high heat and add seasoning to taste. The bigger the pan the better as the veggies will crisp up nicer if they have more room. Mushrooms first, then once they are looking done add the asparagus and after a few more minutes wilt in the spinach. You can of course add whatever vegetables you like but these are my personal favourites. Using a separate pan cook the beaten eggs on medium-high heat. No need to add anything to the eggs and just use a good non stick pan. Use 4 eggs to make a 2 person omelette, it should cover the pan fully. I like mine not too thick so use a slightly bigger pan. After c3 mins the bottom of the omelette should become solid, and once the top looks solid and cooked add the vegetables and shredded chicken and fold over.
This omelette is a delicious protein hit that will keep you energized and full.
Thanks for reading and if you have any questions, I am happy to answer them privately, or in the next edition. Just email me dianne@rejuvenateathypoxi.co.uk. Previous copies of my health column can be found at www.rejuvenateathypoxi.co.uk
Best wishes, Dianne x