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I’m a top dietitian – here’s the ‘magnificent nine’ superfoods to help get your health back on track in January
CUTTING back on booze, getting some steps in, and eating right are top of many people’s lists this January.
After weeks of relying on tins of Roses and Heroes for nutrition, January brings a fresh start and a pledge to eat healthier.
It can seem daunting to anyone trying to overhaul their diet, but top dietician Ciara McNulty has said there are a specific group of foods to try to work into your meals this January.
She called them her ‘magnificent nine’ – and they are guaranteed to help your body detox and stop bloating.
Ciara said: “January is the perfect time to reset after the indulgences of the Christmas season.
“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.”
She added: “By incorporating nutrient-dense foods like the ones I’ve recommended, you’ll not only feel better but also set a positive tone for the rest of the year.”
Here Ciara tells Nicola Bardon what to add to your shopping cart on your next spin to the supermarket.
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.
You can easily work spinach into your diet with smoothies, salads, or sautéed as a side dish.
BEETROOT
THE richer the colour, the more potent the antioxidant!
Beetroot boosts “polyphenols” and antioxidants to combat stress such as lack of sleep.
It’s easy to add to your meals too, as roasted slices, grated into salads, or even 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 season!
SALMON
THE fish boasts high levels of omega-3 fatty acids and is a natural source of vitamin D.
Omega-3s are renowned for their anti-inflammatory properties.
Enjoy it in sushi or as a baked main to accompany your roast potatoes. It’s a perfect ingredient for a balanced meal.
LIVE YOGHURT
OUR gut, or, our “second brain” need all the TLC they 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.
BERRIES
LOADED with antioxidants, vitamins, and fibre, berries such as 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.
OATS
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 start to your day.
ACAI
THE superfood star, acai is packed with antioxidants, healthy fats, and essential nutrients for an energy boost and is great for overall health.
To stay healthy on the go, my favourite acai bowl option is Oakberry, and by the end of 2025 there will be 18 Oakberry stores nationwide, so there is bound to be one near you to help you keep on track.
CHIA & 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.
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 are in dire need of a healthier energy boost.
Okatakyie Afrifa resigns as host of Angel FM Morning Show
The morning show host of Angel FM and TV in Accra, Okatakyie Afrifa Mensah, has resigned from the media entity. Announcing this decision in a post shared via social media on January 8, 2025, he indicated that he decided to resign due to differences between him and the management of the organization. Okatakyie Afrifa expressed […]
The post Okatakyie Afrifa resigns as host of Angel FM Morning Show appeared first on MyNewsGh.
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The post Actual normalcy can’t return to Manipur unless displaced people return to their homes: Congress appeared first on Social News XYZ.
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The post Pritish Nandy passes away, Anupam Kher confirms on X appeared first on Social News XYZ.
Warning over rule change to hated 20mph speed limits that could see MORE drivers fined in plans branded ‘utter madness’
WELSH drivers have been warned of a change to the hated 20mph speed limit that could see even more fines.
Plans to slash the threshold for drivers being fined on 20mph roads have been branded “utter madness” as the Welsh Labour Government continues to develop the controversial policy.
Motorists across Wales are still getting used to the 20mph speed limits on restricted roads as the Government works with local authorities to make necessary changes.
Following the heavily criticised rollout, Labour announced it would look to amend the policy so it was more focused on roads that actually need it – instead of it being a blanket measure.
To that end, the standard threshold for drivers to be slapped with a speeding fine is 10 per cent plus two miles per hour.
This was changed to four miles per hour for the new 20mph roads, as requested by GoSafe, who called on chief police officers to be more lenient on drivers as they adjust to the nationwide proposal.
This means that if a driver is caught speeding at 24mph in the 20mph zone, they will not be fined.
However, a penalty charge notice could be issued if they’re caught at 26mph.
But reports now suggest changes could be introduced to amend this threshold and could see drivers fined if they’re travelling at 24mph.
According to Wales Online, chief police officers are set to review the policy in March.
The former leader of the Welsh Conservatives, Andrew RT Davies MS, Senedd Member for South Wales Central, said: “Dropping this threshold would be utter madness.
“The 20mph policy is crackers enough without implementing a low threshold which is hard to match at low speeds.
“Labour’s failed 20mph experiment should be dropped.”
In 2024, 48,203 offences were recorded in Mid and South Wales, while 36,710 were given out in North Wales.
In total, 84,913 offences were recorded across the country.
Average offence speeds peaked in April for Mid and South Wales at 30.4mph, while North Wales saw the average offence speed peak at 32.7mph in May.
Throughout 2024, the GoSafe road safety partnership revealed that 13,443 engagement sessions had taken place in which the Welsh Fire and Rescue Services delivered a 10-minute presentation about the speed limit changes.
A spokesperson for GoSafe said: “While the public get used to the change in default limit, chief police officers have allowed us to increase this to 10 per cent plus 4mph in 20mph only, meaning we start to prosecute at 26mph in a 20mph limit.
“This allows us to concentrate on offences more significantly over the speed limit.
“The increased enforcement threshold is scheduled to be reviewed by Chief Officers in March 2025, however, they will continue to monitor it and may review it before this date. Any change will be communicated in advance through official sources.”