Our Operations Manager Debs, is not just a magician at keeping our London home running like clockwork, she’s also pretty fabulous at coaching members both on the gym floor and in their kitchens. BSc Precision Nutrition L2 certified, she can advise us on a thing or two about what we can be doing right now to bulletproof our immunity in the current climate.
Over the last 8 years, Debs has coached hundreds of nutrition clients. From elite athletes looking to improve their performance to everyday folks trying to find a better balance with their diet, the goal has always been to help people look, feel and perform at their best.
If you’ve started working from home this week and your food choices have been somewhat questionable since all routine got thrown off kilter, see the below awakening from Debs as a helping hand to re-find some balance.
Where To Start? … With the basics.
- Lots of fruit and vegetables are needed to get the vitamins and minerals your immune system needs. That includes iron, zinc, magnesium, manganese, selenium, copper, folic acid and vitamins A, C, D, E, B6 and B12. Try to eat as much variety as Sainsbury’s shelves will permit you.
- Protein. Meat, fish, eggs, tofu, tempeh etc. Protein insufficiencies and/or depletions in iron and zinc may lower overall immunity so aim for one palm-size portion for women and two palm-size portions for men at each meal.
- A moderate intake of healthy fats can supply a good source of vitamin E amongst other nutrients. Think nuts, olive oil and avocados!
- Looking after your gut is key to support immune function as your GI (gastro-intestinal) tract makes up a large percentage of your immune system. Prebiotic/probiotic foods like many fruit and vegetables as well as yoghurt, kefir and fermented products are great to include in your diet.
While the above can provide a little guidance, try to abandon the mindset of focusing individual ‘superfoods’ to promote health. Consistently eating a diet that is based on whole un-processed foods, with some protein, plenty of vegetables and fruits and a little fat at each meal is the best goal to aim for! Keep it simple.
Now’s no time to be stressing about food. Simple, colourful dishes that are easy to adapt to what you’ve got in the cupboard are already (and will continue to be) king!
Mealtimes are an opportunity for connection, schedule them in - whether that’s in person with your household or via FaceTime with family and friends. It’s not just your body that will thank you for doing this, but your mind too.
Gather around the table and take a moment to ‘chew the fat’ in all senses!
Here’s one of my favourite warm salad recipes, perfect to enjoy alone or make for friends and family to enjoy with you....
Crispy Chicken & Peach Salad
Ingredients
New potatoes
Spring greens
Courgette
Chicken thighs
Nectarine
Salt, paprika & garlic powder
Vinaigrette (2 parts oil, 1 part vinegar, 1 tsp mustard & seasoning)
Method
Season the chicken thighs (skin-on if you can find) with salt, paprika & garlic powder.
Pan fry, skin side down first, then flip, until cooked through. Set aside on a plate, leaving the juices in the pan.
Prepare your veggies by halving the new potatoes, chopping the spring greens and slicing the courgettes into ribbons (use a vegetable peeler to make this easy).
Steam all of the vegetables until cooked. Potatoes will need 10 minutes or so, the greens only 2-3 minutes.
Head back to the pan and add some chunky sliced peach to the chicken juices. Fry until brown on both sides.
Dress the greens with a homemade vinaigrette and then layer up a big salad bowl (from bottom to top) with; potatoes, dressed greens & courgette, chicken & finally peaches.
If you give this a go tag us @WIT.Fitness and #DineInWithDebs