...it has found that the timing of your americano, or cappuccino, or espresso may well have an influence on your long-term health.

Published in the European Heart Journal, the study focussed on the timing of drinking coffee and mortality in the US, following over 40,000 adults over 20 years.  Researchers looked at dietary habits compared with medical records and found that drinking coffee in the morning may be more strongly associated with a lower risk of mortality than drinking coffee later in the day.

So, morning drinkers of coffee (36% of the participants) had a lower risk of death, and the evidence suggested that it didn’t change if they were moderate drinkers of 2-3 cups or whether they drank more – although the benefits to health were smaller for people who only had one.  And the reasons?  Possible explanations include the impact on melatonin and sleep which in turn influences inflammation in the body and heart, and the nutrients and compounds in coffee that work more effectively in the morning.

Research like this shows that it is not just what you eat and drink that can impact your health, but also when and how.  And it’s personal – what works for one person doesn’t for another, because we are all different, which is why working with registered nutritional therapists like Kathrin at Optimal Nutrition, with support, coaching and tailored information and advice can reap significant benefits to how you feel.

Interesting stuff! 

Mastering meal planning is the solution.  Understanding how to find the time in your week to prep food, without spending hours in the kitchen, and knowing what to eat to nourish you will enable you to get ahead and choose meals you want to eat.

Withdean nutrition partner Optimal Nutrition is offering Freedom Leisure members an exclusive discount to join the 14-day Mastering Meal Plans – Organised Healthy Eating Group Programme.

It’s designed to help time-poor people regain control of their meals, with understanding around balanced nutrition - and some inspiration along the way.

What’s included:

-        Daily tips and information around meal prep, changing how you feel through the food you eat, and what that looks like on your plate

-        Online support – weekly live Zoom sessions for live coaching and Q&As

-        Meal and time planners that you can pin to your fridge – no more worrying about what’s for dinner

-        Group engagement – dedicated WhatsApp group to share successes, pictures, and inspiration with like-minded group members

-        Recipes throughout the programme

-        16-page eBook with ideas for every meal and scenario – batch cooks, quick meals, and store cupboard back ups

The normal rate is £95, but for Freedom Leisure members, there is a £20 discount with code FREEDOM20, which means all this for just £75!

 The group programme starts in Monday 3^rd February – book your spot today via this link https://l.bttr.to/dnadb

Further information available here - www.optimal-nutrition.co.uk/mealplans

Around since the 17^th century, the cauliflower is extremely nutrient dense, including vitamins and minerals such as vitamin K, B6, folate, B5, potassium and manganese plus others.  It contains particularly high levels of vitamin C (vital for the immune system, required for the formation of collagen and key for cholesterol management), and choline (important for nervous system health including memory and mood) and a good source of antioxidants, as well as nutritional evidence suggesting it can help with hormonal balance.  It is also high in fibre – essential for gut health, satiety, and blood sugar balancing.

How to eat them?  Well, gone are the days of boiled, soft cauliflower.  It is a versatile vegetable, so think in terms of cauliflower ‘steaks’, wedges, rice, plus also roasted, stir-fried – and even raw.  You can roast the whole cauliflower including the green parts, make cauliflower houmous, include in a curry or a soup – and of course always the old-school mac ‘n’ cheese.  How will you cook yours?

For more nutrition evidence insights, recipe tips and advice, subscribe to the Optimal Newsletter – monthly, interesting and….. FREE!  www.optimal-nutrition.co.uk/subscribe