| Your Health | | | | |  | Eating Well |
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| | Your Power Food Menu | | | Power Breakfast
Add 1 dessert spoon of mixed nuts (brazil nuts, flaked almonds, hazelnuts), 1 dessert spoon of mixed seeds (sesame, sun-flower, linseed, pumpkin, etc.), 1 dessert spoon of dried food (raisins, apricots, cranberries), 1 dessert spoon of wheat-germ to some porridge oats and serve with milk or low-fat yoghurt.
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| Put one pot of low fat natural yoghurt into a blender with mango (or any fresh fruit), two tablespoons of oats and four ice-cubes and blend until smooth. Yum!
Power Lunch
Cous cous and chickpea salad.
Put 200g of cous cous in a bowl and pour over 200ml of hot vegetable stock. Cover and leave for 5 minutes. Halve a lemon and squeeze.
Pour into an empty jar with 2 tablespoons of olive oil and 1 teaspoon of fish paste. Seal and shake well. Drain chickpeas, finely chop a red onion and quarter a few cherry tomatoes. Then add lots of fresh mint, basil, parsley and the dressing to the couscous. Stir well and season with black pepper. Serve straight away.
Simple Hummus
Drain one can of chickpeas. Add a crushed clove of garlic and the zest and juice of a half a lemon to the chickpeas and whiz in blender. Drizzle in 2 tablespoons of olive oil and continue whizzing. Spoon mixture into a bowl and add some chopped olives and a pinch of paprika. If the hummus is too thick for your taste add a tiny bit of cold water and whiz again in blender
| | | Power Evening Meal
Garlic and Thyme Fish Steaks
Crush 2 garlic cloves and put in a large shallow container with 2 tbsp roughly chopped thyme, 4 tbsp olive oil and the juice of 1 lemon. Mix well. Add 4 fish steaks, such as tuna or swordfish. Season with salt and freshly ground black pepper. Cover and chill for 20 mins. Cook the fish (reserving the marinade) in a preheated griddle pan for 4-5 mins on the side. Cut another lemon into thin slices. Turn over the fish, brush with a little marinade and top each steak with a slice of lemon. Continue to cook for 3-4 min or until cooked through.
| | | Your Power Foods Shopping List
Vitamin and mineral power foods
|  | Asparagus |
| | Red and orange peppers |
| | Bok Choy |
| | Broccoli
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| | Carrots |
| | Garlic |
| | Onions |
| | Spinach / green vegetables |
| | Sprouts |
| | Tomatoes |
| | Apples |
| | Apricots |
| | Avocados |
| | Bananas |
| | Berries |
| | Citrus |
| | Kiwi |
| | Papaya / mango |
| | Peaches |
| | | | How much? | · 1 clove of garlic each day
· Choose fresh and cooked tomato products at least 4 times every week
· Go for at least 1 serving of other vegetables at 2 meals each day.
· 3 servings of fresh (best), frozen or canned fruit each day. For those with difficulty controlling blood sugars or triglycerides, whole fruits in place of fruit juices are recommended.
| | | | Protein Power Foods | | Oily fish such as tuna or salmon |
| | Beans |
| | Lentils
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| | Nuts such as almonds and brazil |
| | Hummus |
| | Soya foods |
| | All kinds of seeds
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| | | How much?
· 1 three to 6 ounce fillet of fish per week.
· 2 to 4 tablespoons beans 3 times per week. Great in stews, soups and salads.
| | | | Carbohydrate Power Foods | | Barley |
| | Brown Rice |
| | Bulghur
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| | Flaxseed or linseed |
| | Oats |
| | Wholegrains |
| | Wholewheat pasta |
| | Wheatgerm
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| | | | How much ?
· Use barley in place of refined, processed grains and rice to boost nutrients.
· Try to eat 2 tablespoons wheat germ each day.
· Eat 2 tablespoons of milled or ground flaxseed per day.
| | | Do You Know?
What's a phytochemical? Phytochemicals are plant components that help to keep plants healthy while they’re growing. When we eat plant foods, we also benefit from these phytochemicals, which are thought to protect us against disease and boost our immune systems. There are many different types of phytochemicals, including caroteniods, flavonoids and phytoestrogens.
What's a carotenoid? Carotenoids have antioxidant properties that help keep eyes healthy. Carotenoids are found in the yellow and red pigments found in many fruits and vegetables, especially those with deep, rich colours. Lutein and zeaxanthin are especially important for good vision. The optimal amount we need is unknown, but eating at least five servings of fruits and vegetables daily should provide sufficient lutein and zeaxanthin. Great sources include: Lutein — spinach, kale, dill, red peppers. Zeaxanthin — orange peppers, broccoli, corn, spinach, tangerines and oranges.
What's a flavonoid? A flavonoid is a type of phytochemical that is found in fruits such as apples, vegetables such as onions, green teas and wine. They have strong antioxidant properties and may help in the fight against cancers and heart disease.
What's a phytoestrogen? Phytoeostrogens are naturally occurring phenolic compounds found in plant foods. There are two main classes – lignans and isoflavones. Lignans are found in flax seed or linseed, rye, berries, fruits and vegetables and wholegrains. Isoflavones are found in pulses, beans especially soya beans. Lignans and Genistein (a type of isoflavone found in soya beans) have been shown in animal studies to reduce the activity of cancer cells. Further research is required to provide a clearer picture of the effect of dietary pyhtoeostrogens on cancer risk.
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| | | Power Fluids
H2O
We need water to get rid of waste from the body, to control our core temperature and to replace losses from breathing and sweating. In a moderate climate like ours we need about 8-11 glasses a day depending on the weather and how much exercise we take. If you don’t think about consistently re-hydrating yourself during the day try to get into the habit of drinking water just before or after your lunch every day.
Vino
Although heavy drinkers have a much higher risk of death, moderate drinkers have the lowest death rate, even lower than teetotallers. Red wine in particular, protects against heart disease. It reduces blood clotting and raises the protective type of cholesterol HDL. But the key is moderation. The recommendation is that women drink no more than14 units (14 small glasses of wine) and men 21 units a week - and not all at the same time!
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