After a long, hard week at work, pulling together healthy and nutritious meals over the weekend might feel like the least important thing on your to-do list. But eating well on the weekend can help you feel healthier and more energized come Monday morning, especially if you feel quite run down on Friday night.
“When Friday night rolls around, it’s easy to fall victim to the tasty (but not always healthy) meal options of snacks, pizza and anything else lying around in the fridge. On the weekend, it can be even harder to resist these treats and stay on track.” says Amcal senior pharmacist James Nevile.
Dietitian and Nutritionist, Rachel Scoular has a list of seven foods you can eat on Friday, and over the weekend, to ensure you have a spring in your step come Monday morning.
Packed with protein and essential Omega-3 fatty acids, salmon and other oily fish are a fantastic addition to your Friday night dinner and a great way to kick off the weekend festivities. These healthy fatty acids play a powerful role in improving your body cells ability to react to essential hormones, including those involved in mood regulation.
HOW: Roasting salmon fillets in the oven is an easy weekend evening meal, season and bake skin down for 10 mins at 180°C.
Walnuts are one of the best foods to boost your serotonin levels, commonly known as the ‘feel-good’ hormone. They are high in tryptophan, an amino acid which is critical to the
production of serotonin. Eating 30g of walnuts each day is a great way to help increase brain health and will put you in good stead for the Saturday morning walk with friends.
HOW: A serve of walnuts, try these crumbled over yoghurt or mixed with dried fruit!
Both mental and physical stress can cause increased elimination of magnesium from the body, which then placesgreater demands on our cardiovascular system. Avocado is a strong source of magnesium and will help to replacethe stores in the body. It can also help to fight inflammation with its strong antioxidant profile.
HOW: Mash it into a dip, spread on toast, sliced over a salad.
There is a good reason leafy greens like kale, spinach and rocket are often touted as superfoods. They are extremely useful for brain function thanks to their B group vitamins. These B vitamins help your body produce serotonin, which can go a long way to lifting your mood and fight fatigue.
HOW: Add some greens with your lunch salad or sandwich for some extra flavour.
Eggs are a good source of the nutrient choline. Choline has been shown to have a number of vital uses including optimal cell membrane function and neurotransmission thought to be related to increasing energy levels.
HOW: Frying them up with some extra virgin olive oil.
These fun fungi are a great plant source of iron, a mineral essential for creating blood cells that transport oxygen in the bloodstream and around the body. Without a sufficient oxygen supply to our major organs, you’ll be left feeling fatigued and lethargic. Consuming mushrooms will boost the level of iron in your body and fuel your organs to function effectively
HOW: Sauté some mushies and add it to your Saturday breakfast!
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