We all know we should be drinking plenty of water, embracing whole grains and cutting out processed foods, but how do we tap into the next level of nutrition to really optimise our bodies’ natural vitality? Maybe it’s time to…
Power up
“Beans and legumes (chickpeas, lentils, kidney beans, pinto beans, black beans…and the list goes on) have a plethora of benefits including boosting our good gut bacteria. They are also power houses of vitamins and minerals, namely B-vitamins, magnesium and iron, which support our nervous system (including through the production of moodaltering neurotransmitters), cognition and energy production,” says clinical nutritionist and naturopathic practitioner Lara Hughes (wholistic-health.co.uk ). Canned beans add instant benefits for legume-poor diets, but “if you’re a seasoned health guru, definitely opt for soaking beans,” says Lara. “Beans, alongside many other legumes, contain phytic acid – compounds often referred to as ‘anti-nutrients’. Pre-soaking dried beans and switching out the water allows for higher reduction of these anti-nutrients. This avoids the potentially harmful chemicals you might encounter in canned goods, allows you more control over removal of more gas-fostering and mineral-depleting anti-nutrients, and will generally enhance your current routines.”
Eat for your DNA
You’ll know that ‘eating the rainbow’ is an easy way to bag a host of nutrients, but did you know those bright carotenoid-rich foods (carrots, sweet potato, oranges, kale, tomatoes, watermelon and spinach) can reduce and even repair age-related damage to our DNA? “It’s all about protecting the length of our telomeres,” says registered nutritional therapist Jenny McGuckian (go-nourish.com ). “Each strand of DNA in our body has protective caps at the end of our chromosomes called telomeres, and telomere length is now understood as one of the most important indicators of ageing. When telomeres are damaged, the cells’ ability to divide and replicate is negatively impacted meaning we experience slower tissue turnover which translates into body tissues ageing.”
Research also proves that oily fish rich in omega 3 (“Think of the acronym SMASH: sardines, mackerel, anchovies, salmon and herring”) and leafy green sources of folate (spinach, kale, broccoli, rocket, cabbage, etc) are relevant to the condition of our DNA. “Ultimately when it comes to diet, reducing inflammation and oxidative stress (which I liken to internal fire and rusting) can improve our telomere health,” says Jenny, “and this can be impacted by these antioxidant-rich and anti-inflammatory foods.”
Choose multitasking fats
It’s long been established that unprocessed fats such as cold-pressed olive oil are a better choice than the super-heated or ‘hydrogenated’ oils that you’ll find in long-life processed foods. But good fats aren’t just a healthier substitute for bad, they’re actively beneficial to your body, helping the bioavailability of certain vitamins, supporting heart function and boosting your feeling of wellness. “Healthy fats have the ability to improve our cognitive function, regulate blood sugar levels and lower cholesterol whereas unhealthy fats cause inflammation, fatigue and can contribute to the development of disease,” says nutritional health coach Holly Zoccolan (thehealthzoc.com). The good news is some of the best sources of healthy fats are true multitaskers. Take avocados, which are loaded with vitamin E but also proven to impact gut health thanks to their high level of dietary fibre and monounsaturated fat. “Avocados have also been shown to fight free radical damage, improve your immune system and are great for heart and brain health!” says Holly. Nuts, chia seeds and dark chocolate also combine healthy fats with a plethora of phytonutrients.
Respect your inner clock
Tapping into your body’s innate ability to liberate energy from the foods you eat isn’t just about what you’re choosing; when you eat matters too. “Every function within the human body is regulated by our 24-hour circadian clock,” says Ayurvedic consultant Dr Sam Watts (mind-body-medical.co.uk ). “Arguably one of the most important functions regulated by the circadian clock is our digestive system. Between dawn and dusk we experience three digestive ‘peaks’ during which our digestive system is most ready and able to efficiently and effectively receive and digest food. If we eat at these peak times our food is broken down quickly, leaving us feeling light, energised and vital whilst helping to prevent any sense of sluggishness, bloating or heaviness. To tap into these circadian digestive benefits, aim to eat breakfast between 7am to 8am, lunch between 12pm and 2pm and dinner no later than 7.30pm.” Sam also recommends consuming all your calories in a 12-hour window to give your digestive system a daily fast. “Evidence suggests the smaller portion sizes and regular fasted states common in the world’s longevity zones are more significant than the actual types of foods eaten,” he says.
Slice, Chop, Drizzle + Toss Superfood Salad
Serves 4
• 1 large shallot, thinly sliced
Place the shallot in a salad bowl with the garlic and balsamic vinegar and stir to combine. Add the tomatoes, cucumber, avocado, feta, fresh mint and chickpeas, then drizzle over the olive oil. Season with a sprinkle of salt and pepper, and toss to combine. Serve topped with the za’atar and a little more mint. Recipes taken from Green Kitchen: Quick + Slow by David Frenkiel and Luise Vindahl (£27, Hardie Grant
Sweet Potato and Za’atar Crêpe Rolls
Makes 24 rolls, 50 minutes
For the pancake batter:
• 2 free-range medium eggs
For the filling:
• 1 large sweet potato
Preheat the oven to 200°C/400°F/ Gas 6. Line a baking sheet with baking parchment. Add all the batter ingredients, except for the butter, to a blender and whizz until smooth. Set aside. To make the filling, cut the sweet potato in half lengthwise, and brush each cut-side with a little olive oil. Place on the baking sheet and bake for 30 to 40 minutes or until the flesh is soft and golden. Meanwhile, place a crêpe pan or frying pan over medium-high heat. Melt a small knob of butter and then add 80 ml pancake batter. Let it cook for about a minute or until the edges look crispy and you can insert a spatula underneath. Flip and fry for 45 seconds more and set aside. Repeat until all the crêpes are fried. When the sweet potato is ready, use a fork to mash the flesh onto a cutting board. Add the lemon juice, chilli powder and salt and mash to combine. To assemble, spread out the sweet potato mash on one half of each crêpe and thick yoghurt on the other. Place a slice of feta and cucumber in the centre of each crêpe, add a couple of chickpeas and finish with a generous sprinkle of za’atar. Roll up the crêpes as tightly as possible and slice into 5cm rolls. Make it vegan
For the batter, replace the eggs with 4 tbsps of aquafaba and 2 tbsps of potato starch. In the filling, use hummus instead of yoghurt and tofu instead of feta and sprinkle with nutritional yeast.
