Your top energy-giving foods

Tired of feeling tired? Try eating some of these foods each day of the week

Grains release sugar slowly and give you a steady flow of energy instead of a quick high followed by a low.

They are also a good source of B vitamins which are needed to assist the spleen ' your energy battery.

Parsley is a nutrient powerhouse! It contains high levels of vitamin B12 and more vitamin C than citrus fruits.

Seaweed is one of the highest digestible source of all minerals as well as energy-boosting vitamins B and C.

Peaches have a high water content and have a laxative effect and can be used to regulate the bowel. The body assimilates them very easily, giving an instant boost and they help eliminate toxins from the body ' great to eat on a weightloss programme.

Yams are packed with energy minerals and loads of vitamin C. They are detoxifying and balance hormone and blood sugar levels, ensuring your energy supply is constant.

Squashes motivate the circulation of energy meridians, especially strengthening digestive funtion.

Grapes contain high levels of magnesium and this is why they are thought to be therapeutic. Magnesium is involved in the first stage of the process that converts energy to glucose.

Mung beans provide you with bags of energy ' hence the saying 'full of beans'.

Reap what you sow
We all know that fruit and vegetables play a vital role in a healthy diet, providing us with the vitamins and minerals essential for our well- being, particularly with winter ahead of us. But how do you make your five daily portions more exciting? Buying from your local farmers' market provides more nutritious, seasonal produce and means you can access organic and pesticide'free ranges. And that's not all ' talking to farmers directly, you will pick up tips on how to prepare fresh ingredients, adding new recipes to your repertoire! Locate your local market, and find out what's in season now at www.farmersmarket.net


Sugary tricks
The Food Commission tells us that we are drinking huge amounts of sugar every time we have a fizzy drink, without even realising it. Typical servings of faves such as Coca-Cola, Fanta and Ribena are comparable to several lollipops or packs of sweets, as the chart opposite suggests. Recommended daily amounts of sugar are 40g for every 2,000 calories consumed.

Brand Size Sugar Equivalent to

DID YOU KNOW?
Skipping breakfast will actually hold you back from burning calories? Your metabolism slows down as you sleep but it speeds up when you eat something, so if you don't eat until lunchtime you're burning fat slower all morning!
Bagel anyone?

Flu fighters
You might not be able to fight off a flu virus with any medicines but you can ease your symptoms with these super nutrients:

Zinc is involved in the production and activation of white blood cells. Get your daily dose from red meat and poultry, beans and dairy products.

Vitamin A boosts your immune system when you are ill and can be found in carrots, sweet potatoes and spinach.
Quercetin will help your lungs regain their strength and can be found in apple skins and red onions.
Alpha Lipoic Acid is essential to boost Glutathione which is an antioxidant that helps rebuild your immune system. You can find this in broccoli and spinach.

Vitamin C ' no immune system should be without it! Find it in oranges, red and green peppers, and broccoli.

Gillian's five food tips

Eat early in theevening to stop the body storing food during your sleep. Abandon refined or processed foods. Drink nettle tea: it supports the metabolism and has diuretic properties. Sugar lowers the metabolism, so avoid it! Replace the unhealthy, saturated fats of red meat and butter with the healthier, unsaturated fats of avocados, seeds, fish, nuts and vegetables.