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DR. HAZEL WALLACE - MY NUTRITION NOTEBOOK
Take a virtual visit to the waiting room of Dr. Hazel Wallace (The Food Medic), here to solve all your dietary and wellbeing woes. A qualified doctor, personal trainer, published author, popular content creator and currently studying for a Masters in Clinical Nutrition, there’s really nobody better to take your culinary cues from…
Three changes we all should make...
1. ADD COLOUR
Try to include a variety of fruits and veg, and don’t just go for the same ones that you normally do. Your gut bugs will thank you for it!
2. FILL UP ON FIBRE
Fibre is the one nutrient we are not getting enough of. Adults get about 18g and we should be aiming for 30g a day. Some of the best sources include; whole grains and high fibre cereals, fruit and vegetables (whether fresh, frozen or tinned), beans, peas, lentils, nuts and seeds.
3. SLOW DOWN
We are all guilty of munching on the go but it can trigger gastric discomfort such a bloating and pain. Most people don’t feel satisfied after a meal if they don’t pay attention to it also, which means they need a few more servings to finally feel full.
I try to do one thing a day for me - which can be something as simple as popping on a face mask, cooking my favourite meal, getting into bed early with fresh sheets or going for a last minute cinema date with one of the girls. Little things like that help buffer the stress in life.
On what she cooks when she's not in the mood...
I grab a big roasting tray. Chop up some pepper, courgette, and sweet potato and drizzle in olive oil or a little pesto. Roast for about 30 minutes and then serve as a hot salad with a big bed of salad leaves with grilled Halloumi on top.
Pay attention to your hunger and fullness cues by taking your time to eat without scrolling through Instagram or watching Netflix.Dr. Hazel Wallace
On her favourite piece of kitchen kit...
My Vitamix Ascent Series Blender! Awesome for making dressings, dips, smoothies, purées etc.
On her go-to work out kit...
I’m a bit fan of LNDR as they’re leggings and sports bras are really comfortable to wear but offer a lot of support.
On energy boosting foods...
After you workout having a meal rich in protein and carbohydrates is important to help build and repair muscle and replenish you muscle energy stores. Depending on the time of the day, something like a stuffed jacket potato with some flaked salmon and a tablespoon of greek yogurt and lemon juice is one of my favourite quick meals or if it was earlier in the day some jazzed up overnight oats.
I make sure to start my day or end my day with movement which is normally CrossFit for meDr. Hazel Wallace
Coconut and Raspberry Swirl Overnight Oats
10g milled chia seed (I use Linwoods brand)
1 tbsp desiccated coconut
1/2 tsp vanilla essence
1 tbsp maple syrup (optional)
250-275ml of ALPRO unsweetened almond drink
1 TBSP raspberry chia jam
Toppings: extra coconut and sliced banana
Combine all of the ingredients together, except the raspberry chia jam, in a small jar or airtight container.
Place in the fridge overnight or for at least 1 hour to soak.
When ready to eat swirl through the chia jam and top with some extra coconut and sliced banana if you wish.
FOOD MEDIC FAVOURITES
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