'Feast on Fish’ for Enviable Energy Levels and All-Round Better Health!

Many experts have written huge tomes on the now-proven health benefits bestowed upon us when we get a load of these little and large swimmers into our diet on a regular basis and yet many still fear them and either don’t eat them at all or only when they are coated in batter and deep-fried which is nothing short of a tragedy!

Other than those who follow a vegetarian or vegan diet or where food culture or religion determines the absence of animal flesh, seafood should be a staple at least 4 times a week if we want to see and feel the relative health benefits.

Most of these are because fish and shellfish are a rich source of the Omega 3 fatty acids DHA and EPA which are associated with a decreased risk of heart disease, arthritis, diabetes, skin complaints, mental health issues and certain cancers.

a diet rich in omega 3s has also been proven to boost energy levels, strengthen our immune system and encourage weight loss

Learning to love fish if you are not currently a big fan can take time but it is time well-spent and isn’t as hard as you might think. Get friendly with your local fishmonger who will happily remove heads, tails, bones, shells etc. and not only present you with a ready-to-cook (in the bag if you prefer!) thing of deliciousness but also offer advice on added extras to make your dish sing. And, slowly but surely, you can become a little more adventurous while you experiment and find the swimmers that, once enjoyed, become regular favourites.

here are a few suggestions to get you started on your 'fish fest' - click on the images to download, save and print off the recipes

It’s Not Only Carrots that Help Us See in the Dark

Few of us escape a deterioration in our eyesight as we age, largely because our peepers are exposed to potentially-harmful, high-energy blue wavelengths of light for anywhere between 10 and 16 hours per day. Carrots have long been associated with our quest to retain 20:20 vision because they are a rich source of beta carotene which converts in the body to vitamin A (an essential for eye tissue health), but more recently, dark green leafy vegetables like kale, spinach and cabbage and herbs like parsley are stepping forcefully into the limelight.

They are rich in lutein and zeaxanthin, two nutrients that are important for eye health as both are found in high concentrations in the small central part of the retina which is responsible for good central vision. The over-riding message appears to be that carrots just ‘aint enough so let’s look at how we can factor a wealth of green, eye-protective foods into our day without having to force down a plate of boiled cabbage!

• add baby spinach leaves to juices, smoothies and salads and sling a good handful into soups and stews just before serving so the spinach retains its glorious green colour and doesn't lose its nutritional splendour
• scatter finely-chopped parsley and other herbs over everything from dips to meat, poultry and fish dishes to curries and soups and make herb pestos which keep in the fridge for days and add an extra dimension to pasta and rice dishes
• cabbage, kale and other rather chewy dark green vegetables are not to everyone's taste so the secret here is to make sure you always slice them very, very finely (a mandolin or a food processor makes light work of this chore), quickly stir fry them in a little oil with sliced spring onions, peppers or finely-diced chilli and top them with some toasted nuts and/or seeds before using as a deliciously-tasty and nutritionally-splendid base for grilled meat, poultry or fish
• eggs and greens are a marriage made in heaven - get into the habit of making baked omelettes or fritattas adding in whatever greens you have in stock

here are a few of my favourite dishes that focus on greens (and of course, carrots) for some worthy eye support! Click on the images for the recipes

lettuce wraps

parsley soup

mexican-style baked omelette

spinach and watercress soup

a super-egg brunch

beta carotene cocktail

energy salad

carrot and saffron soup

super-green smoothie

omega 3 salad

pea mint and lettuce soup

I Don't Like Mondays and I Don't Do Breakfast!

How often have you read or heard that breakfast is the most important meal of the day? And yet most days, the last thing on your mind first thing in the morning is food! Are you risking your health? Are you setting yourself up for likely weight gain? Time for some informed clarification!

Yes, there are a number of studies out there that indicate that those who took part in various experiments and had breakfast every morning were less hungry throughout the day and therefore ate less than those who body swerved breakfast BUT - and it’s a rather big BUT - there are equally many studies that indicate that breakfast-skippers don’t eat more during the remainder of the day and don’t gain weight.

The most important advice I wish to pass on here is that it has a great deal to do with the following:

what you ate yesterday (particularly later in the day)

how hungry you are first thing in the morning

how the day ahead looks

If you can’t force down anything other than a cup of tea or coffee or perhaps some fruit juice first thing in the morning but know that you are going to have time for a nourishing mid morning snack, go for it. However, if your morning is likely to be full-on with little chance of any nourishment until lunchtime, a bit of goodly nourishment - whether it be first thing, on your way to work or once you get there - IS A MUST.

The biochemical reasoning behind this advice is that if you wait until the level of glucose in your bloodstream takes a dive, not only will you begin to feel a bit lightheaded and (god forbid) be a bit ratty with friends, family or work colleagues but you also run the risk of possibly grabbing and hoovering down the kind of quick-fix snack that will likely do little other than keep you going for an hour or so and probably add rather more than you wish to your fat stores!

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juices and smoothies

ham'n'eggs

fruity oaty breakfast bake

crisp breads

overnight muesli

salmon kedgeree

If you are following one of my diets that champion 3 meals a day with no snacks, breakfast is important and as long as you plan ahead, there are plenty of protein and fat-rich choices that you can either have before you go out the door or as soon as you feel hungry during the morning.

If you prefer my small meals and snacks throughout the day diet options, it's simply a matter of fitting your first meal/snack into your morning when hunger beckons. The only warning here is that you should avoid waiting until an energy dip starts to overwhelm you - be ahead of the game and all will be well!

the images above are some of my top-notch early to mid morning recommendations - and you can find them all on my recipe page

Street Parties, Gallons of Guinness and A Good Chance of a Hangover!

Whether you are celebrating today or over the weekend, St Patrick’s Day events tend to involve perhaps a little too much alcohol! Here are a few of my protein and fat-rich recipes that do a grand job of slowing down the absorption of alcohol into the blood stream plus a few helpful tips which, with a bit of Irish luck will minimise the suffering!

• Feast before you head out

• Aim to match every drink with a large glass of water.

• Make a point of having a snack (and more water) before bed.

Poached Egg Special

Mediterranean Rice Bake

Crisp Bread with Salmon, Cottage Cheese and Courgette