Summer Tips

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We've already had some record breaking hot weather here in Amsterdam and there is more to come! Here are some of my favourite ways to keep cool & healthy.

  • Drink plenty fluids! Water and try home-made ice tea; see my green ice-tea recipe: https://www.facebook.com/sannasumnernutrition/videos/641656546302915/

  • Eat water-rich foods such as cucumber (snack on cucumber sticks & hummus or add to water with mint), tomatoes, watermelon, oranges, broccoli, blueberries

  • Less alcohol as it's extremely dehydrating

  • Exercise in the morning.

Strawberry & watermelon Ice-lollies

2 handfuls of strawberries
2 handfuls of watermelon
2 tsp of organic honey

Blend all ingredients together and pour into ice-cream moulds. Freeze 3-4 hours & enjoy!

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Boost Your Energy Naturally

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January is here and many of us are back at work today. Feeling tired and overstretched after the holidays?  Think twice before reaching for sugary snack or too many cups of coffee to help you get through the day.  Too much caffeine and sugar make you more tired and wired. 

Here are my 3 top tips for boosting energy:

  1. Eat protein-rich breakfast for example oatmeal + mix of seeds + blueberries or scrambled eggs + spinach. These balance your blood sugar, keeping you energised longer.

  2. Go for a walk after lunch.  Exercising improves your mood & reduces stress as well as can help with digestion. 

  3. Sleep more.  A study suggests that getting one extra hour of sleep each night can boost energy levels as well as increase your mood.

If you are looking for more energy in your daily life, join my 21-Day Ultimate Energy programme starting on Monday 21 January.  I show you how consuming delicious food can stop those energy crashes, put an end to sugar cravings and improve your focus & mood. I help you to discover how easily you can feel good, have a clearer mind, and be happier. http://sannasumner.com/products/21-day-ultimate-energy-programme

Tips to Prevent the Flu

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The media has reported of a record number of people hit with the flu. Around 4 million people in England has been reported suffering from flu this year, the worst flu season in seven years. (BBC, 18 January 2018).   

Here are some tips on how to boost your immune system naturally to prevent the flu or provide relief during the flu. 

1. Drink plenty fluids. Drink plenty fluids. In 2003 research (Dr. D. Lewis) found that people drinking just 3 glasses of water a day were 5 times more likely to get a stuffy nose or a sore throat than those who drank 8 glasses. Drinking plenty water helps to keep the mucus membranes moist and trap bugs. Drink water, herbal teas such as ginger and lemon tea.

2. Eat plenty fresh vegetables. Although you may not have much of an appetite, make sure you eat vegetables daily. Eat easily digestible foods such as soups or sip on bone broth to boost your nutrient intake.  

3. Eat vitamin C-rich foods. Oranges, mandarins, peppers, kiwi, berries.   

4. Use face steam.  I use Olbas oil (eucalyptus oil) before bedtime. Boil 2 cups of water and add few drops of the oil.  It helps to open sinuses and help with congestion.

5. Get plenty rest. Sleep helps to keep the immune system healthy and is vital to the body’s ability to fight off infections.

Spicy Roasted Chickpea Salad

I love chickpeas and have been obsessing about these little gems since I was pregnant with my first daughter. Chickpeas are versatile and I use them when making hummus, in stews and pasta sauces and salads.  

Chickpeas are good source of protein and just one cup (200g) contains 39 grams of protein! They also contain fibre which is good for gut health, helps to balance blood sugar and are good for health health.  

This recipe is so easy and gives a spicy twist to my usual chickpea salad.

Spicy Roasted Chickpea Salad

  • 1 can of chickpeas (400g)
  • 1 tsp ground cumin
  • 1 tsp paprika powder
  • Sprinkle of chilli flakes
  • half tablespoon olive oil
  • Handful of cherry tomatoes, halved
  • Handful of salad leaves
  • Dollop of hummus

Preheat oven to 180C.  Drain and rinse the chickpeas and put in a bowl.  Add spices and tomatoes. Mix well.  Put on oven tray and roast about 35 minutes.  Rip some salad leaves to your plate and pour chickpeas and tomatoes on top.  I love serving this with dollop of hummus.  You could also add some sliced avocado.