Nutrition Wellbeing & Fitness

The end of week Warrior

End of week warriors hit Friday full of energy, focus and concentration. They feast on 5 key superfoods:

1. Chia seeds

Aztec warriors and runners are believed to have sustained themselves for an entire day on just a tablespoon of chia.

Complete with 20% protein, rich in fibre, calcium, high in vitamin C, manganese, potassium and iron, just one tablespoon of chia seeds contains 5 grams of fibre.

Adding a tablespoon of chia seeds to your breakfast, whether its cereals. smoothies, juices- it’s a great way to increase your daily fibre intake.

Chia seeds absorb lots of water, around 10 times their weight. It’s good idea to soak the chia seeds, it creates a gelatine- like substance which will clean your digestive and immune systems by moving all the toxins and impurities to the bowels. Soaking chia seeds in coconut water or mashed fresh fruit for breakfast is great and chia puddings are also delicious and great for your health.

2. Coconut

It is rich in potassium, is ideal for proper rehydration and has strong antiviral properties.

Coconut water contains calcium, magnesium, potassium, phosphorous, and sodium. It can be enjoyed by individuals with varying medical conditions.

Coconut oil and butter are also a very healthy saturated fat and are perfect for cooking as it’s the only oil/butter that stays stable when you heat it (even olive oil is not perfectly stable when you heat it). Thus, using coconut oil for cooking is much safer and healthier than any other oils.

3. Goji berries

Goji’s are probably one of the most nutritious berry-fruit found on the planet.

They are a complete source of protein and amino acids, contain lots of trace mineral as well as vitamin B1, B2, B6, E and C. They are extremely rich in antioxidant, which protects you from the ageing process and free radical.

They are also well-known to improved feelings of wellbeing, brain activity and digestion. You can consume them in many different ways. Add them to your smoothies, breakfast, salads or use them in your trail mix or in your awesome chocolate desserts


4. Almonds

Almonds are a fantastic source of antioxidants.

The protein and fibre in almonds stabilises blood sugar and slows digestion, which helps regulate energy, so you have steady reserves over time. Healthy fats like the kind found in almonds have been found to curb appetite and prevent overeating that can result in weight gain and its accompanying feelings of fatigue. The fat and fibre in almonds also contribute a feeling of satiety that helps prevent mindless snacking. For these reasons, almonds and other nuts are frequently recommended as part of a healthy diet for people looking to lose weight.

Packed with protein and fibre, almonds also contain calcium, potassium, phosphorus and vitamin E. What’s more, they’re a rich source of magnesium, which plays a key role in converting sugar into energy. Having low levels of magnesium in your body can drain your energy and cause sleep problems and leg cramps.

5. Spinach

Popeye was right: spinach really does boost your muscles.

These tasty leaves are a great source of iron (especially if you don’t eat meat), which is a key component in red blood cells that fuel our muscles with oxygen for energy.

Researchers in Sweden recently identified another way in which these greens might keep you charged: Compounds found in spinach actually increase the efficiency of our mitochondria, the energy-producing factories inside our cells.

Eating a cup of cooked spinach a day may give you more lasting power on the cross-trainer  (or in your daily sprint to catch the bus).