A food lover’s guide to beating the blues
It’s no surprise that after an indulgent festive season of alcohol, unhealthy food and lack of sleep and exercise, we might not be feeling our best. It’s time for a change.
If you thought January was all about dark days, diets and deprivation, think again. January is the perfect month to liven up your diet for a happy, healthy January full of delicious food. Enjoy a wide range of scrumptious, colourful foods full of nutrients to balance your diet and help you feel good about yourself.
“With so many nutrients contributing to a healthy diet, variety really is the spice of life” says Waitrose Nutritionist, Nicola Selwood. “Omega 3, B vitamins, magnesium and vitamin c, are my top nutrients this January, so ensure your diet is rich in these nutrients by eating a wide variety of foods including fruit, vegetables, nuts & seeds, oily fish and eggs.”
And don’t forget vitamin D, ‘the sunshine vitamin’. With the sun being somewhat absent in January, our bodies aren’t making the vitamin D we would get from the sun in the summer months, so ensure you are eating vitamin D rich foods such as eggs, fortified breakfast cereal and oily fish. Try these feel good, healthy and colourful recipes packed with a variety of different nutrients to help brighten your new year.
The feel-good playlist
These songs all have over 120 beats per minute which is widely acknowledged as making you feel more upbeat.
ABBA - Dancing Queen
Beach Boys - Good Vibrations
Billy Joel -Uptown Girl
Pharrell Williams - Happy
The Monkees - I'm a Believer
Bruno Mars - Just the Way You Are
Jon Bon Jovi - Livin' On A Prayer
Gloria Gaynor - I Will Survive
Katrina & the Waves - Walking on Sunshine
Top healthy foods for a better January
Eggs
A good source of vitamin D and B vitamins
Berries and citrus fruits
Rich in vitamin C
Nuts & seeds
Packed with minerals, in particular magnesium
Green veg
Vegetables, especially green leafy veg is a great source of folate
Oily fish
full of omega 3
Feel-good healthy recipes
