When someone asks a mother the simple question of “how are you?”, the most common response these days has become “exhausted!”.
We mothers juggle so many balls and our health and wellbeing is the first to be put on the back-burner. But we can’t afford to feel rundown. The good news is, despite popular belief, wellness doesn’t have to be time consuming. The Delivery’s go-to nutritionist, Jessica Hoskins from Sage and Folk, has short-listed her favourite, easy ways to boost health and energy levels. Try incorporating them into your daily routine and you’ll feel the benefits in no time.
Apple Cider Vinegar
Vinegar has traditionally been used for health purposes for centuries. Specifically, apple cider vinegar (ACV) can help to promote healthy detoxification of the liver, stimulate circulation and assist with weight loss. ACV has been shown to help to control blood sugar levels, lower blood pressure and improve cardiovascular health. Adding ACV into your day can increase energy levels and curb sugar cravings.
To feel the benefits of ACV today: Drink one to two tablespoons of apple cider vinegar in warm water. Most effective is consumed upon rising.
Probiotic rich foods
Research shows that the health of our gut bacteria is linked to our brain, immune system and overall health. More diversity of beneficial bacteria in your gut is likely to equate to better general health. I recommend at least one probiotic rich food daily to increase diversity. Ensure sure you are boosting the diversity by consuming a good variety of probiotic rich sources such as sauerkraut, yoghurt, kefir, miso soup and pickled vegetables.
To include probiotic rich food into your diet today: Stir in some unpasteurised miso paste into soups or stews just before serving.
Eat more vegetables (especially green ones)
This seems oh so simple, but the reality is that four in five Australians are simply not getting enough vegetables in their diet. Vegetables are an important part of the diet as they are a great source of fibre, vitamins and minerals. Diets high in vegetables have been shown to improve general wellbeing and health outcomes. Green vegetables in particular are a major source of vitamins such as A, C, E and K, and contain many B vitamins (important for energy and breastfeeding). They are also a great source of minerals like calcium, magnesium, iron and potassium. I recommend a minimum of five servings of vegetables a day (about three-five cups), at least two servings being green veggies.
To increase your vegetable intake today: Make one of your daily main meals plant based only. Be sure to include some plant based sources of fat (e.g. avocado) and protein (e.g. quinoa) and plenty of greens.
Practicing mindful eating is incredibly important, but often overlooked. There is growing evidence to show that how we approach and partake in a meal is just as important as what we are eating. Studies on mindful eaters showed them to have lower body weights and a greater sense of well-being. Mindful eating means putting down the smartphone or laptop and really engaging with your food … important for the whole family!
To apply mindful eating today: Step away from distractions, eat slower, pay attention to the flavours and acknowledge the source of your food.