A registered dietician shares her top foods to help detox, de-bloat and re-establish a healthy routine
Are you feeling a bit ‘meh’ after Christmas? Lacking motivation to exercise and struggling to feel energised about the year ahead?
The festive season can often leave us feeling sluggish, bloated, and low on energy, thanks to an abundance of rich foods and one too many festive tipples. And while it’s absolutely fine to have fun during this time, it’s important not to let those habits linger into January where they could take a significant toll on our overall well-being.
Registered dietitian Ciara McNulty is sharing her expert recommendations for nine foods to help restore balance, energise the body, and kickstart a healthy routine for the year ahead.
“January is the perfect time to reset after the indulgences of the Christmas season,” Ciara explains. “The key is not extreme dieting or deprivation but focusing on nourishing, whole foods that support your body’s natural detoxification processes and promote overall health.”
Here are the ‘magnificent nine’ superfoods she wants everyone to embrace for a healthier lifestyle:
1. Spinach
High in fibre and rich in iron, this is the perfect dark leafy green to support gut health at the time we need it most. Easily work spinach into your diet with smoothies, salads, or sautéed as a side dish.
2. Beetroot
The richer the colour, the more potent the anti-oxidant! Beetroot boosts “polyphenols” and antioxidants to combat internal stress such as lack of sleep. It’s easy to add to your meals as roasted slices, grated into salads, or blended into a vibrant smoothie. As beetroot contains nutrients and compounds that support the liver in detoxification and overall function, this is a superfood for the post Christmas festive season.
3. Salmon
Salmon boasts high levels of natural vitamin D and omega-3 fatty acids which are renowned for their anti-inflammatory properties. Enjoy it in sushi or as a baked main to accompany your roast potatoes.
4. Live yoghurt
Our gut, or, our “second brain” needs all the TLC it can get post festive season. Introducing healthy bacteria is an easy step to promote a flourishing gut. Make sure to pick up live yoghurt with added cultures and a no-added sugar granola to create the perfect breakfast or snack.
5. Berries
Loaded with antioxidants, vitamins, and fibre, berries like strawberries, blueberries, and raspberries help neutralise free radicals, protect cells from damage, and aid digestion. Use them as a healthy sweet snack or add them to porridge, yoghurts, or smoothies.
6. Oats
This is a whole grain that supports heart health, stabilises blood sugar levels, and keeps you feeling full. Swap out the fry this January for a delicious bowl of overnight oats. Add cinnamon, berries, and vanilla drops for a nutritious and delicious start to your day.
7. Acai
The superfood star, acai is packed with antioxidants, healthy fats, and essential nutrients for an energy boost and overall health. Create an acai bowl with your favourite fruits, nuts and seeds for a brilliant breakfast or mid-morning snack.
8. Chia and flax seeds
These versatile toppings are rich in omega-3 fatty acids, magnesium, fibre, and antioxidants, helping to reduce stress, support digestion, and provide slow-releasing energy. Sprinkle them over smoothies, yoghurts, acai bowls or oatmeal for a crunchy and nutritious boost.
9. Matcha
Rich in antioxidants, matcha contains caffeine, but also high levels of L-theanine, an amino acid that promotes calmness and focus. This combination provides a slow and sustained release of energy without the jittery feeling or sudden crash often associated with coffee, making it perfect for busy individuals who need a healthier energy boost.
Staying on track
For Ciara, convenience is paramount when trying to maintain a healthy lifestyle. Quick, nutritious options can be hard to find for busy office workers on the go so it’s vital to prepare your food in advance or know the healthy ‘fast food’ options to purchase from. As a big fan of acai bowls, she’s thrilled that global brand Oakberry is opening more stores around in Ireland.
“Their [acai] bowls are entirely natural, organic, gluten-free, and vegan, with a variety of healthy toppings to suit all preferences,” she enthused. “They’re also perfect for those embracing Veganuary or simply seeking to stay on their January healthy journey while on the run.”
By incorporating her tips on nutrient-dense food, she hopes that everyone will take small, sustainable steps towards better health in January to help set a positive tone for the rest of the year.
