Turkey is a great source of lean protein. It is also low in fat and low in calories – just what you need this festive season! It is also high in selenium, which supports metabolism, zinc that help to boost our immunity and vitamin B6 essential for energy production.
Turkey is also packed with tryptophan, according to Dr Marilyn Glenville, the UK’s leading nutritionist (www.marilynglenville.com).
‘Carb cravings are a sign of low levels of the amino acid – tryptophan, which is necessary for the serotonin production, a ‘happy’ brain chemical. It plays a crucial role in sleep and waking cycles as well as digestion. A lack of it can lead to low mood and anxiety. Instead of reaching for stodgy carbs go for turkey – it’s packed with tryptophan!’ says Dr Glenville.
Brussel sprouts
Not the most popular of vegetables they are in fact really good for you.
Brussels sprouts are cruciferous vegetables that are packed with vitamin K, vitamin C, folic acid, calcium and magnesium. They can also help to avoid the mid-afternoon slump on Christmas Day, as they are packed with B Vitamins, essential for energy.
Cinnamon
‘Cinnamon is one of nature’s most revitalising herbs. Filled with potent antioxidants – more than almost all other spices and herbs – it may help to reduce signs of ageing, boost metabolism as well as aid digestion, gently warming your stomach, supporting the breakdown of your food more efficiently.’ explains Dr Marilyn Glenville.
Cinnamon also has the ability to regulate blood sugar levels, so adding it to your café latte, smoothie, or dessert is always a good idea.
Nuts
‘Nuts are packed with goodness, high in essential nutrients especially the minerals and vitamins. They are also protein-rich so are broken down more slowly and therefore stay in the stomach longer, making us feel fuller and snack less,’ Dr Glenville tells us.
‘They also help to balance your blood sugar levels and improve insulin sensitivity, which is an essential part of healthy weight loss and management. Nuts are high in calories, so don’t gorge on them, but allow yourself a healthy decent handful a day.
‘Make sure they’re raw and unsalted to get the maximum benefit from the delicate oils they contain.’ says Dr Glenville.
Mulled red wine
‘Red wine is a good source of resveratrol. This powerful antioxidant, which can be found in the skin of red grapes, berries, cocoa and red wine, is produced in plants to defend them from invading microorganisms.
It can not only protect you from damaging free radicals but it also boosts cell replication. By promoting a healthy, inflammatory response in our body it delays premature aging process and turn excess flab into calorie-burning ‘brown fat’. If you are not a big fun of red wine but want to stay healthy, keep radiant skin and look fabulous this festive season go for a supplement with resveratrol.
To claim a 5% discount on products at www.superfooduk.com you can put in the promotion code: HSoul1.
If you want to add one healthy small change to your lifestyle this October, can I suggest you include more nuts in your diet? Nuts may be high in calories, but they’re good calories with the fat content being of the unsaturated omega-3 and omega-6 variety. They are also high in fibre, vitamins and minerals, writes Dr Susan Aldridge, freelance writer and editor based in London, with an interest in medicine, health, science and food/nutrition.