I don't know about you but I've been feeling moments of over tiredness and low energy, even a few crabby moments here and there since spring kicked in along with a super-surge of events in my schedule. Finally, everything is speeding up for the summer and as awesome as that is, it can sometimes take some adjusting. Here's how food can help.
When it comes to low energy and fighting urges to stay on the sofa, iron with a helping of vitamin C can offer some help. Try getting some red meat or fish or spinach, kale, nuts, beans and berries into your diet. The added iron, plus the vitamin C (from the berries, or how about some freshly juiced citrus fruits – that stuff is as good as coffee) will help your body to absorb the iron. Incorporating more iron rich foods will boost energy and when paired with vitamin C, will not only increase your mojo, but your immune system too.
Try this Energizing Superfood Salad
Time: 20 mins
1/3 cup of raspberry vinegar
1 tablespoon of extra virgin olive oil
2 tablespoons of fresh mint, chopped
2 tablespoons of raw honey
1/4 teaspoon of sea salt
4 cups of washed, fresh baby spinach
2 cups of fresh blackberries
1/3 cup of pomegranate seeds
1/4 cup of toasted, chopped walnuts
1/2 teaspoon of freshly ground black pepper
1/4 cup of crumbled goats cheese
(feel free to add a cup of chopped cooked chicken breast)
To make the vinaigrette, in a screw top jar (jam jar, mason jar) combine the olive oil, vinegar, honey, mint and salt and shake well. In a large bowl toss the spinach, berries, pomegranate, nuts and cheese. Shake the vinaigrette again, drizzle over the salad, sprinkle with pepper and serve.
When you're feeling over tired, try eating yogurt with pumpkin seeds, a banana, oatmeal or a cup of chamomile tea. Most are already familiar with the relaxation that comes with chamomile tea, it has long been thought to have sedative properties. When thinking of things to eat that relax you, look for foods that are high in tryptophan. Tryptophan is an amino acid that is converted to serotonin and melatonin in the body. Serotonin and melatonin are relaxation chemicals which will stimulate both happiness and sleep. For desert, try yogurt, honey and pumpkin seeds or banana and oatmeal or even a bowl of Banana and Almond muesli.
Banana and Almond Muesli
Time: 10 mins
Makes: 10-12 servings (not necessarily to be eaten all at once)
4 cups of multigrain cereal with rolled rye, oats, barley and wheat
1 cup of regular rolled oats
3/4 cup of coarsely chopped almonds
1 cup of toasted wheat germ
1/2 cup of unsalted sunflower seeds
3/4 cup of dried banana chips, coarsely crushed
In a large bowl mix all dry ingredients and store in an air tight container (for up to 4 weeks).
Serve with milk, plain yogurt or soy/almond milk. Sweeten with raw honey or chopped dates.
If it's crabbiness you're feeling it could be a sign that you need to up your B vitamins. I've said it before and I'll say it again, make sure to get plenty of fresh fruits and vegetables. Also, whole grains, brown rice and beans will help you out too.
This salad checks all the boxes to help you shake the crabby and find your happy.
Wheat berry cran saladWheat Berry, Kale and Cranberry Salad
Time: 40 mins
1 cup of dried wheat berries
8 cups of water
1/2 cup of dried cranberries
1/3 cup of extra virgin olive oil
3 tablespoons of balsamic vinegar
1/2 teaspoon of sea salt
5 cups of chopped kale (previously massaged with a little lemon juice)
1/2 cup of red onion, diced
1 diced yellow pepper
Rinse the wheat berries and combine with the water in a pot. Bring to a boil then simmer for 30-35 minutes until tender. Add the cranberries in the last 2 minutes of cooking, drain and rinse with cold water.
In a screw top jar (jam jar or mason jar), combine the vinegar, oil and salt and shake well. In a large bowl mix the wheat berry and cranberries, kale, onion and yellow pepper, add the vinaigrette and mix well, sprinkle with pepper. Serve immediately. This will keep in the fridge for a day.
Adapting your diet and being aware of the benefits of food can do wonders for your body as well as your mood too!
Till next time beauties! Sending out oodles of love and light.