Feel energised during lockdown!

The silver lining of Lockdown 2.0 is the gift of time that many of us have been given. While the children are still at school, people are working from home, and with our evenings out are curtailed we have more time, particularly in the evenings. Time that can be used to think about your health AND actually do something about it.

So what to do with all this time?

Create a healthy sleep habit: sleep better, awake energised

Sleep is overwhelmingly beneficial for the body: it modulates the immune system, helps prevent weight gain, strengthens the heart, improves mood, productivity, exercise performance, decision making, stress management and memory. The morning after a restorative night’s sleep is a positive beginning of proactive day. The mind is clear, energy abundant and creativity boundless.

But we rarely get enough; 8 hours of sleep (not just time in bed) is just the average requirement, so some need more. Sleep is the supplement that everyone would take if it was available in a pill format. It’s known as the biggest competitor of Netflix. And with good reason… ‘just one more’ episode leaves us bleary-eyed in the morning, having had less sleep than we’d like but convincing ourselves that it hasn’t affected our energy or our day. But then there’s the extra coffee or sugary snack, grumpiness in the afternoon, or reaching for the mid-week wine when you promised yourself you’d behave better this lockdown. The knock-on effect of insufficient sleep has a greater impact on your health than you’d first imagine.

While we’re limited on our evening social lives, now is a great time to form new habits. An early bed and a non-negotiable 8 hours sleep is now very much within the grasp of us all. But how else to improve your sleep?

Love your dark leafy greens

Dark leafy green vegetables (DGLV) support healthy sleep as they are packed with magnesium, which is calming on the body (nature’s tranquiliser). DGLVs are also crammed full of plenty of other nutrients, including calcium, vitamins C and K, minerals, iron and fibre. Plus, they act as an anti-oxidant, protecting our cells from continuous damage.

Sweeter than you remember…

Winter greens are deeper and richer in both colour and flavour than the verdant spring varieties. Sprouts taste less bitter than when we were kids (which actually isn’t a good thing as the bitter-tasting phytonutrients are incredibly nutritious). Flower sprouts (kalettes) – think kale crossed with Brussels sprouts – are a wonder veg, brimming with goodness. Being small (similar size to a cherry tomato), they also appeal to children.

… And fiery too

I have discovered mustard greens from our epic summer seed sowing in lockdown 1 – wow, the intense fresh mustard tang packs a punch! Rocket and watercress add instant peppery flavour with no preparation so wonderfully low maintenance. The remainder only take 5 minutes to cook, perfect for adding to stews and curries just before dishing out, steaming or cooking in a pan with some garlic and oil.  

Aim for one portion, everyday

There’s plenty of delicious seasonal options below so I’m hopeful you can find space on your plate for your new best friends. If you need to take baby steps in this brave (green) new world, then make broccoli your best friend. Otherwise, why not try a new one each week and let me know which one your favourite is? Go on, be brave!

Spinach, rocket, swiss chard, watercress, kale, mustard greens, collard greens, cabbages (savoy, spring, Chinese, pointed), bok choy, cavolo nero, broccoli (normal and purple sprouting).

So what am I doing tonight to help me feel energised tomorrow?

Eating plenty of DGLV with my supper, turning the tv off at 9pm (sorry Netflix), relaxing in a bath then bed. Bring on the lifting of lockdown!