We’ve been big fans of accredited nutritionist Jacqueline Alwill, of for many years – you can see her at home here. She’s an endless source of inspiration for all things wellness, and delicious and nourishing fare (here and here are a few of our go-to recipes she’s previously shared with us). Here, she talks through her day on a plate during lockdown (with delectable recipes included – we’re planning on whipping them up ASAP) and how she’s navigating social distancing with a newborn baby and homeschooling child.
HOW SHE’S KEEPING HEALTHY
I think most importantly at this time when we’re at home and there is temptation just to graze and snack all day is to keep a structure for both work and food. That way, you’re not feeling dissatisfied from snacking or not eating proper meals, or finding yourself snacking on the wrong foods in an attempt to resolve boredom or procrastination.
Structure your day with some meditation and exercise in the morning to boost blood flow and brain power followed by a balanced breakfast. Ensure there is a coffee/tea/snack-break mid-morning (and make sure you’re not sipping coffee all day and then wondering why you feel wired at bed time!).
Make time for lunch away from screens and technology as we’re on them so much at present as it is with some protein if you’re up for feeling fantastic!).
HOW SHE SUGGESTS OPTIMISING YOUR IMMUNITY
Stress less
Ensure you’re getting enough sleep – it’s during sleep that our body utilises energy to build immune function. Try not to let the stress of the current environment build on you long term, as this burdens the immune system too. Get the information you need from the news – say, two news stories – and move on. Don’t tap in and out all day.
Feed on fibre
To help support your immunity, focus on eating lots of plant-based whole foods such as leeks, onion, garlic and asparagus which are rich in prebiotic fibres, and foods rich in resistant starch such as oats and cooked and cooled potatoes. Whilst all plant-based whole foods are wonderful, it’s these in particular we highlight to feed the microbiota in the gut and in turn to build immune function and strength.
Amp up antioxidants
Garlic is wonderful thanks to the presence of allicin, which has strong anti-inflammatory and antioxidant benefits. Eat plenty of foods rich in zinc such as legumes (chickpeas and lentils), nuts and seeds, organic eggs and dairy, and if you eat meat and fish, then organic red meat and oysters. I could go on but I’ll finish with foods rich in antioxidants like vitamin A (beta carotene) and vitamin C. For vitamin A, aim for those beautiful colourful foods in the plant kingdom such as pumpkin, sweet potato, and carrot, and to get your dose of vitamin C, choose lemons, limes, grapefruit, strawberries, papaya, Brussel sprouts and broccoli. Try my – it’s divine and packs plenty of these nutrients in too.
THE BAD HABITS SHE’S SEEN HER CLIENTS PICK UP OVER LOCKDOWN
Food habits have generally oriented around too much grazing between meals and not enough structure in the day, resulting in less balanced meals, lacking key macronutrients. Exercise wise, most are keeping on top of things in some way but it’s incidental exercise and step count that has dropped. You’d be surprised how many steps add up with a walk to the bus stop or work, and how this can impact your physical health and emotional wellbeing.
HOW TO BREAK THESE BAD HABITS
Start today, don’t wait. Less excuses and more action is always a great approach. Set one goal for the next five days and stick to it. Write it somewhere (like on the fridge) to keep you on track and tick the box each day.
I also love finding a swap to help – so for instance if someone is spending five minutes having another coffee break, but don’t feel they’re as active as usual then use the five minutes to do some release work on the floor with a cricket ball or foam roller, or a quick yoga flow.
