Registered dietician and co-founder of Happy Feet run club in Dublin, Ciara McNulty, recommends the ‘Magnificent Nine’ foods to add to your shopping list – with no need for outlandish diets …
Last year left most of us feeling sluggish, bloated and low in energy. Feelings of lowness are especially noticeable as we try and get back into the swing of things with work and our busy schedules … and when social media reminds us of the next marathon! Of course, these active goals are a great way to kickstart the year for some, but for many it can be a hard time to find routine and feel confident again, so let’s start with eating good food (the gym can wait until next week).
Ciara McNulty’s ‘Magnificent Nine’ food list includes her expert explanation for these nutrient-packed solutions, so we’re actively taking notes. Many of these options are also perfect for those embracing Veganuary or simply seeking to stay on on track on their health journey, without compromising on taste or quality.
“The key is not extreme dieting or deprivation but focusing on nourishing, whole foods that support your body’s natural detoxification processes and promote overall health.”
THE MAGNIFICENT NINE
1. Spinach: High in fibre and rich in iron, this is the perfect dark leafy green to support gut health at the time we need it most. You can easily work spinach into your diet with smoothies, salads, or sautéed as a side dish.
2. Beetroot: The richer the colour, the more potent the antioxidant. Beetroot boosts polyphenols to combat internal stress such as lack of sleep. It’s easy to add to your meals as roasted slices, grated into salads or blended into a colourful smoothie. As beetroot contains nutrients and compounds that support the liver in detoxification and overall function, this is the perfect superfood for the post-indulgence season!
3. Salmon: Salmon boasts high levels of omega-3 fatty acids and natural vitamin D. Omega-3s are particularly renowned for their anti-inflammatory properties. Enjoy it in sushi or as a baked main to accompany your roast potatoes. It’s a perfect ingredient for a balanced meal.
“The most common way people fall off the healthy eating bandwagon in January is because they lack quick, nutritious options. This is particularly true for busy office workers grabbing lunch on the go.”
4. Live yoghurt: Our gut or our “second brain” needs all the TLC it can get year-round. Introducing healthy bacteria is an easy step to promote a flourishing gut. Make sure to pick up live yoghurt with added cultures and a no-added sugar granola to create the perfect breakfast or snack.
5. Berries: Loaded with antioxidants, vitamins and fibre, berries like strawberries, blueberries and raspberries help neutralise free radicals, protect cells from damage and aid all-important digestion. Use them as a healthy sweet snack or add them to porridge, yoghurts or smoothies.
6. Oats: A whole grain that supports heart health, stabilises blood sugar levels and keeps you feeling full. Swap out the fry this January for a delicious bowl of overnight oats instead. Add cinnamon, berries and vanilla drops for a nutritious start to your day.
“The way the world has evolved and our overall understanding of health now, there are genuinely healthy ‘fast food’ options out there today that did not exist before.”
7. Açai: The superfood star, açai is packed with antioxidants, healthy fats and essential nutrients for an energy boost. To stay healthy on the go, my favourite açai bowl option has to be Oakberry, the ultimate healthy fast-dining option.
8. Chia and flax seeds: These versatile toppings are rich in omega-3 fatty acids, magnesium, fibre and antioxidants, helping to reduce stress, support digestion and provide slow-releasing energy. Sprinkle them over smoothies, yoghurts, acai bowls or oatmeal for a crunchy and nutritious boost.
9. Matcha: Rich in antioxidants, matcha contains caffeine but also high levels of L-theanine, an amino acid that promotes calmness and focus. This combination provides a slow and sustained release of energy without the jittery feeling or sudden crash often associated with coffee, making it perfect for busy individuals who need a healthier energy boost. @ciaramcnultyrd
SEE MORE: January Refresh – Melon, Cucumber And Parmesan Salad