​Do you often feel drained, sluggish, or struggle to get through the day? Low energy can be caused by various factors, including poor nutrition, dehydration, and imbalanced blood sugar levels. The good news? Simple dietary changes can make a world of difference!
Here are some nutrition tips to boost your energy levels:

1. Balance Your Meals – Include protein, healthy fats, and fibre-rich carbohydrates in every meal to keep blood sugar levels stable.
2. Stay Hydrated – Dehydration can lead to fatigue. Aim for at least 8 glasses of water a day.
3. Prioritize Whole Foods – Processed foods can cause energy crashes. Opt for fresh, nutrient-dense foods.
4. Don’t Skip Meals – Eating regularly prevents dips in energy and keeps metabolism steady. With than being said aim for 3 meals a day only, no snacking.
5. Support Your Gut Health – A healthy gut helps with nutrient absorption, giving your body the fuel it needs. Include daily probiotics like sourdough bread, kimchi, sauerkraut, kefir yoghurt and miso.
6. Increase the leafy green vegetables - Leafy green veg like spinach and kale contain Magnesium and B vitamins to support ATP production and energy in the cells.
7. Avoid sugary snacks - This will only spike your blood sugars and make you crash feeling low energy.
8. Switch simple carbs to complex carbs - Switch white potato, white pasta, white bread, white rice to wholegrain/brown rice, pasta, bread, etc... This again will avoid the blood sugar spike and the ‘come down’.

 
But it is important to note that if you try these things and still feel fatigued, ask your GP to run a simple blood test to ensure you are not low on your vitamins.
 
Make 2025 the year of transformation and combat that low energy!!
 

​The festive season is a time of joy, togetherness, and celebration. It’s also a season filled with indulgent meals, late nights, and less structured routines. While enjoying the festivities is important, it’s equally vital to maintain your health and well-being. Here are some practical tips to help you stay healthy while still savouring the magic of the holidays.
1. Prioritise Balanced Eating
The holidays often bring an abundance of rich, calorie-dense foods. While it’s okay to indulge occasionally, aim to balance your meals with nutrient-rich options:

• Fill Half Your Plate with Vegetables: Include plenty of leafy greens, roasted veggies, and salads to ensure you’re getting fibre and essential nutrients.
• Watch Portion Sizes: Enjoy treats in moderation rather than overindulging.
• Don’t Skip Meals: Skipping meals to "save room" for a big feast often leads to overeating later. Stick to regular, balanced meals.

2. Stay Hydrated
Amid festive drinks and sweet treats, it’s easy to overlook hydration. Dehydration can lead to fatigue and overeating, as thirst is often mistaken for hunger.

• Carry a water bottle with you to ensure you’re drinking enough throughout the day.
• Alternate alcoholic beverages with water or sparkling water to stay hydrated and moderate alcohol intake.

3. Keep Moving
Exercise is one of the best ways to counterbalance festive indulgences and keep energy levels high:

• Make Movement a Tradition: Go for a family walk after a meal, play outdoor games, or participate in local fun runs.
• Stick to Your Routine: Even if your regular gym sessions aren’t feasible, aim for short home workouts, yoga, or stretches to stay active.
• Attend Charity Sea Swims: Sea swimming can enhance your mood, circulation and general health and wellbeing. Alongside having fun and laughing lots with family and friends.

4. Get Enough Sleep
Late-night parties and hectic schedules can disrupt your sleep, which may affect your immune system and increase cravings for sugary foods.

• Prioritize Rest: Aim for 7-9 hours of sleep per night.
• Wind Down: Establish a calming bedtime routine, even during busy periods, to help you unwind and sleep well.

5. Be Mindful of Stress Levels
The holidays can sometimes be stressful, with endless to-do lists and social commitments.

• Practice Mindfulness: Take a few minutes each day to breathe deeply, meditate, or journal.
• Set Realistic Expectations: Remember, you don’t have to do everything. Focus on what truly matters to you and your loved ones.

6. Choose Your Indulgences Wisely
You don’t have to say no to all treats. Instead, be selective about the indulgences you truly enjoy:

• Opt for homemade desserts or dishes that hold sentimental value over store-bought items.
• Savor each bite and eat mindfully to fully enjoy your treats.

7. Don’t Neglect Your Immune System
With colder weather and increased gatherings, your immune system may need extra support:

• Include immune-boosting foods like citrus fruits, garlic, ginger, and yogurt.
• Consider a vitamin D supplement if you’re not getting enough sunlight exposure.

8. Plan Ahead
A little planning can go a long way in maintaining healthy habits:

• Healthy Snacking: Keep nutritious snacks on hand, like nuts, seeds, or fruit, to avoid overeating at parties.
• Potluck Contributions: Bring a healthy dish to gatherings so you have at least one nutritious option to enjoy.

9. Enjoy the Festivities Guilt-Free
Finally, remember that balance is key. One indulgent meal or missed workout won’t derail your health journey. Focus on creating memories and being present with loved ones.
By incorporating these tips, you can enjoy the festive season without compromising your health. But, not to worry if you do, I am here to help with personalised guidance for an ultimate lifestyle transformation.
Here’s to a happy, healthy, and festive season!