Super healthy September
With summer holidays a distant memory, September can feel like a fresh start. Kids are back to school and the regular routine has been resumed.
It’s also the start of a new season and autumn is the perfect time to get some healthy new habits in place to keep you healthy and well into the shorter days and colder weather.
Changing our diets with the season happens naturally, as we ease out of salad season and get the slow cooker back in action.
September is a lovely time for year to make the best of local, seasonal produce, with lots of fresh fruit and vegetables at their peak right now.
So here are some ideas to help you nourish and nurture yourself in early autumn.
Get organised for healthy breakfasts
Get your day off to a really good start with a decent breakfast. If you are feeling stressed out, a bit anxious or under pressure, don’t be tempted to skip breakfast. That can make things worse as your body will trigger more stress hormones in response to low blood sugar.
Aim to include a portion of protein (to help you feel fuller for longer), a form of fibre (for slow release energy) and at least one of your five a day.
Something like this:
Overnight oats with nuts and seeds, topped with stewed apple or berries. Add a touch of cinnamon or ginger and a spoonful of milled flaxseed for bonus points on the fibre and protein score.
Pimp your porridge. Add a spoonful of chia, a spoonful of milled flax and top with walnuts or hazelnuts for enough protein and extra fibre. Add seasonal fruit like apples, pear, plum or berries and you’re good to go.
Greek yoghurt with a low sugar granola, some extra seeds and your favourite fruit is a decent start to the day. Look out for Greek yoghurt, not Greek-style yoghurt for optimal protein.
Or how do you fancy some scrambled eggs and a protein bagel with avocado, tomatoes and rocket?
Snack less
Most of us graze too often, snacking on scones, biscuits or chocolate to get us through to the next meal. It is much better to eat three meals a day with less frequent snacks. Aim to eat enough at your main meals to keep you going 4-5 hours.
Adding a little extra protein, some healthy fats and fibre could make all the difference to keep you feeling fuller for longer and less likely to hit the cookie jar for a mid-meal munchie.
Make lunchtimes easy
Don’t overthink your lunches.
Get into the routine of making yourself something that will do 2 or 3 days, rather than having to make lunch every day.
Super salads using ready-to-eat wholegrains or lentils as the base. Add all sorts of raw veg (grated carrot, chopped peppers, tomatoes, cucumber, celery,…), some fresh herbs, some sundried tomatoes, olives or capers and then a protein of your choice.
It is soup season, so add some beans, lentils or leftover chicken for your protein and serve with oatcakes and cheese to help keep you sustained through the afternoon
Pick up some falafels, houmous and chop some raw veg sticks. Have with wholemeal pittas or wraps, or oatcakes for a handy and tasty lunch
One pot wonders
Mid week can be hectic, so take the stress out of dinner with some of these tasty ideas:
Make a one pot meal at least once a week – Bolognese, chilli, tagine, casserole, curry. Make enough that you have at least one portion leftover for tomorrow’s lunch or to freezer for another day
Get creative with your leftovers. Chilli and rice tonight becomes the filling for a fajita tomorrow. Leftover from your roast dinner makes a great base for a stir-fry or pasta dish.
Traybake dinners. Load a roasting tin with vegetables, chicken and potatoes, or salmon, veg and sweet potato. Add some spicy or herb seasoning, a drizzle of olive oil and get it in the oven
Fast food doesn’t have to be unhealthy – we can still get away with seasonal salads in September, use up tired veg in stir-fries or omelettes and make a curry in a hurry with curry paste, frozen veg and a can of chickpeas.