Lifestyle Tips by Diet & Movement Specialist Joanna Hall

Optimising energy is a combination of what you eat, how you move your body, the ability to have a calm and peaceful mind and enjoying restorative sleep. In today’s busy life schedule it can be hard to achieve all of these. Our lifestyles can put major constraints on being able to implement this, plus in the current climate not only are we time short, but also cash poor. With this in mind I have put together some user friendly energy tips for you tochoose from throughout the day. They won’t break the bank, and can be slotted in at different times of the day dependent on when you need an energy boost most and if done consistently, they can help to boost your overall energy.”

Skip the Caffeine

Don’t panic, you can have it later, but plan to use it strategically for later in the day. Instead, re-hydrate yourself either with our wake up lemon drink or substitute with a glass of freshly squeezed diluted orange or grapefruit juice. If you make your own juice, add an inch of peeled fresh ginger. This is a natural stimulant, improving circulation and aiding digestion. Ginger’s natural zing is enough to get the sleepiest of eyes open!

Wake Up Lemon Drink

This drink will wake up your body’s natural eliminating system, helping to boost energy. In a cup of hot water, add the juice of a freshly squeezed lemon, a pinch of salt and stir in 1 teaspoon of Manuka Honey. The lemon juice cleanses the kidneys as well as the bowels, the salt will help draw waste material from the blood stream and the Manuka Honey soothes and tones the intestinal tract.

Go Green

Try to get some form of cardiovascular exercise in the first couple of hours of your day. Try to walk or cycle part, or all, of your route to work. If you have a pedometer, aim to have put at least 3,000 steps on it before you sit down. This is equivalent to 20 / 30 minutes continuous walking. Seek out routes that take you past parks and gardens. This green landscape has been shown to have a positive effect on mood and energy levels.

Quiet Time En-route

Turn commute time to quiet time. If you drive, leave the radio off for at least 10 minutes. If you travel by bus or train scan the papers selectively, check out the news in brief sections and then take a few moments to be aware of your breath and practice 2:1 breathing. You’ll find you come into your next destination more refreshed and less frazzled, having had a little time to be still.

2:1 Breathing

This breathing pattern relaxes the body by subtly coaxing the parasympathetic nervous system (which controls the automatic functions suchs the beating of the heart and the digestion) into a state of relaxation. Gently slow down the rate of exhalation until you are exhaling twiceas long as you are inhaling. You can achieve longer exhalations by contracting the abdomen slightly. Focus on the smoothness and evennessof your breath, gradually eliminating all jerks and pauses.

Energise Eyes

If you work at a computer, try the eye strain exercise to energise your eye / brain communication: This takes about 2 minutes and isgreat for relieving strained tired eyes. Open your hands and gently slide the undersides of the thumbs across the upper rim of your eyesockets towards the temples. Then massage the lower rim of the eye sockets with your index fingers. Begin at the corners of your eyesand work towards your temples. Repeat twice more. Move your eyes slowly from side to side, and slowly up and down 3 times and finally, incomplete circles. Relax by closing your eyes so eyelids barely touch.

Eat for Energy

Lunch can sap your energy. Select a meal that combines several proteins with some vegetables and fruit; this stimulates the brain transmitter dopamine, helping us feel more alert, as well as a little starchy carbs to fuel our muscles’ glycogen levels. Too many carbs or high fat foods leave you feeling sluggish. Eat about a fist size of protein from lean turkey, fish, tofu or chicken. Munch on low-starch, nutrient-rich vegetables such as greens, cucumbers, tomatoes and broccoli and grab a packet of whole-wheat crackers or breadsticks.

Awake in the Night?

Brain awake but the body wants to sleep? When the mind races, your eyes will also be flickering, reflecting the activity of your brain. If you can rest your eyes, you will find you will be able to rest the mind. Great sleep promotes increased energy so practice the Quiet Eyes exercise to help you quieten your brain.

Quiet Eyes

Lie in a comfortable, relaxing space face-up, eyes shut. Keeping your eyes shut, cast them down towards your navel, and try to focus your attention on that one spot. Take 5 deep breaths as you keep your eyes drawn towards that spot. Notice that as your mind starts to wander so does your eye-line. Try to keep the eyes directed towards the navel again and focus on letting them soften and fall away from your eyelids. All the time be aware of your breathing.

Cinnamon Gypsy Toast with Manuka Honey, Crème Fraiche, Dried Mango, Golden Sultanas & Razapples

Ingredients:
1 free range egg
150ml milk
Pinch of ground cinnamon
2 slices of thick white bread
25ml sunflower oil or vegetable oil
10g salted butter
2tbsp Manuka Honey
150g crème fraiche
25g dried mango julienne(cut into thin strips )
20g dried golden sultanas20g dried razapples(available from health food stores)
2 handfuls of muesli

1.Beat the egg and milk together and add the cinnamon. Dip the slices of bread into the mixture and let it soak for a few minutes.
2.Heat up the oil and butter in a frying pan, place the soaked bread in the pan and gently fry until golden brown. Turn over and gently fry the other side and place onto a warm plate.
3.Add the Manuka Honey to the crème fraiche and fold in. Spoon a big dollop over the gypsy toast and sprinkle the dried fruits over the top. Lastly you can sprinkle a handful of muesli over the top.

Serves 2

Sticky Manuka Honey Flapjack with Blueberries & Hazelnuts

Ingredients:

50g Demerara sugar

250g salted butter

150ml golden syrup

400g porridge oats

50g finely chopped hazelnuts

300g roughly chopped driedblueberries

2tbsp Manuka Honey

1.Pre-heat the oven to 180°C/gas mark 4. Heat the butter and the sugar in a large saucepan, stirring occasionally until the butter has melted and the sugar dissolved. Add the golden syrup, oats and nuts and mix well, then remove from the heat. Add the dried blueberries and fold in.
2.Butter a 12 inch by 1.5 inch flan ring, or cake tin and spread mixture evenly across, pressing down with the back of a spoon.Place into the oven for approx 10 minutes or until it is lightly brown but still soft to touch in the centre.
3.Let it cool slightly and then spread some Manuka Honey over the top with a palette knife, turn out and portion.Keep in an air tight container.

Serves 10-12

Manuka Honey, Rhubarb & Banana Dairy Free Smoothie

Ingredients:
1 peeled banana (chopped)
100ml Organic soya drink(milk alternative)
150ml crushed ice
2tbsp Manuka Honey
200g cooked rhubarb
10g/2tsp Demerara sugar

1. A quick way to cook rhubarb is to top and tail it and roughly chop, place in a microwaveable bowl with a lid and add 2 teaspoons of Demerara sugarthen microwave for approximately 1-2 minutes, remove and allow to cool. This can be done the day before and left in the fridge overnight.
2.To make your smoothie, place all ingredients in a blender and whizzzzzzzz!!!!!
Enjoy!

Serves 2

Manuka Honey Bircher Muesli with Goji berries, Bananas, Almonds & Linseed

Ingredients:
150g rolled oats
250ml apple juice
100ml Bio-live natural yoghurt
50g dried banana
4tsp Manuka Honey
1 Cox’s or Granny Smith apple, grated
50ml freshly squeezed lemon juice(approx half a lemon)
50g goji berries, plus extra for garnish
30g linseeds, plus extra for garnish
50g toasted flaked almonds

1. Soak the rolled oats in the apple juice and yoghurt (this can be done the night before and refrigerated). Add the dried banana, Manuka Honey and grated apple, and stir well.
2. Add the lemon juice, linseeds & goji berries and stir to combine fully.
3. Serve in a bowl or a glass then sprinkle over the top some toasted flaked almonds, linseeds and somemore goji berries if you wish.

Serves 2

Manuka Honey Recipes

We’ve teamed up with celebrity chef Lawrence Keogh, author of ‘Food For Life’ and ‘Rediscovering Foods and Flavours’, to devise four sensational yet simple breakfast recipes, to help inspire you to include Manuka Honey in your diet everyday.

Breakfast Time!
The first meal of the day is important as it’s responsible for replacing your liver glycogen, the brain’s most accessible source of fuel, helping you stay focused and switched on throughout the morning.

Try our delicious breakfast recipes, packed full of fantastic ingredients to help set you up for the day. Go on, start your day the Manuka Honey way!

Nutritionist Helena Oades on Manuka Honey

Start your day with a breakfast packed full of goodness and you’ll see what a difference it can make to your energy levels, brain-power and mood.

As well as incorporating nutritious Manuka Honey into your breakfast every day, try adding a handful of blueberries or a grated apple. Blueberries are rich in antioxidant substances which are important to help protect tissues from excess free radicals that can lead to cell ageing and to support the immune system. Apples provide soluble fibre which can help to maintain healthy cholesterol levels. A handful or two of oats will also provide you with soluble fibre and help keep you feeling full until lunch-time. Spelt flakes make a great cereal option too.

Almonds contain calcium which is critical for your bone health. A handful of almonds, flax seeds or a sprinkle of cinnamon on your cereal are fantastic ways to start the day. Research has shown that cinnamon may have a role to play in helping to maintain cholesterol levels and also supporting blood sugar balance. Try serving your breakfast with bio-live natural yoghurt instead of milk as it contains ‘friendly’ bacteria important for digestion.

Rye bread makes a delicious alternative to normal toast, top this with some Manuka Honey for a healthy and satisfying breakfast. Many people find that limiting their wheat intake helps to reduce bloating.