Daily Archives: January 17, 2022

The email came out of the blue one day in 2016. Almost a decade had passed since Miles and Cathy Alexander had left their jobs as residential managers of Little St James, Jeffrey Epsteins private island in the Caribbean.

Since then, Epstein had been jailed briefly for paedophile offences and the couple had retired to their native South Africa.

But now Darren Indyke, the disgraced tycoons attorney, was back in touch. The lawyer wanted the Alexanders to do something that would be of particular benefit to Hillary Clinton and her campaign to become the first female President of the United States, later that year.

Epstein's lawyer Darren Indyke tried to scrub links between Bill Clinton and Epstein during Hillary Clinton's presidential campaign

It entailed them signing a sworn affidavit which Indyke had already drafted for them declaring they had never seen Senator Clintons husband, President Bill Clinton, at their former home: Paedo Island, as it had come to be known. Whether or not the once-most powerful man in the world had set foot on a 78-acre speck in the U.S. Virgin Islands almost two decades ago says much about the toxicity of what is alleged to have happened there.

And that depraved hedonism is set to be examined in detail in court later this year after Prince Andrew failed last week in his attempt to have a civil sex assault action brought against him by Epsteins former underage slave, Virginia Roberts, thrown out.

Roberts has alleged that the Duke of York sexually abused her [Roberts, now known as Giuffre] on Epsteins private island in the U.S. Virgin Islands, Little St James. (In a landmark investigation into the duke in late 2020, the Mail proved that he had been on the island at the same time as Roberts in early 2001.)

She has also claimed she met Clinton on the island and saw him in the company of two young girls.

Both men deny Robertss allegations. Clinton, whose presidency almost ended over his affair with White House intern Monica Lewinsky, denies ever being on Little St James or having knowledge of Epsteins crimes. The president and the princes baleful involvement with Epstein is down to one woman Ghislaine Maxwell. The subsequent damage to their reputations largely rests on the word of another Roberts. But what is undisputed is that both men criss-crossed the world on Epsteins jets, receiving hospitality from the financiers young female staff.

Chauntae Davies gives former president Bill Clinton a massage on a trip

Whether that hospitality strayed into sexual favours is still unknown. In Andrews case, his relationship with Epstein and Maxwell has now resulted in a dispute that could land, with potentially catastrophic consequences for the Royal Family, in a U.S. court of law.

That possibility of legal fall-out is what Epstein, who died in his prison cell in 2019, had tried to head off. Today, the Mail can reveal how he used his go-to attorney, Indyke, to protect famous male friends who must have followed the recent trial of Epsteins ex-lover Maxwell with more than a passing interest.

Arguably the two most gilded members of that circle were Clinton and Andrew. Both relationships with Epstein are said to have been launched and developed by Ghislaine Maxwell, that supreme networker now a convicted paedophile pimp and trafficker. Today, the Mail investigates the associations between these three men.

The White House logs and disputed flights

Official logs of visitors to the White House during Clintons first term as president indicate that Democrat donor Epstein was a trusted associate. He visited the White House at least 17 times between 1993 and 1995.

Yet the tycoons access to the president took other forms. Epsteins little black book of contacts contained several email addresses and no fewer than 21 telephone numbers for Clinton. A bizarre portrait of the president wearing a blue cocktail dress and red high heels even hung in Epsteins Manhattan townhouse.

The revelations come as Prince Andrew faces legal action in the US for the alleged sexual assault of Virginia Roberts. The prince has denied the accusations.

Clinton appeared as a passenger on flight logs for Epsteins fleet of aircraft no less than 26 times between February 2002 and November 2003. One of Epsteins pilots, David Rodgers, gave a deposition in 2016 as part of a defamation case that Roberts brought against Maxwell. In his testimony he referred to his pilots log book entries. They seemed to indicate that on at least two occasions Rodgers had flown Clinton and the duke in one of Epsteins aircraft.

The pilot added that in February 2002, on a flight from Miami to New York on the Boeing known as the Lolita Express, his passengers had included Clinton, four Secret Service agents, Epstein, Maxwell and Prince Andrew. Rodgers added: I have a picture of me and the crew with Bill Clinton on the plane . . . To the best of my knowledge it was the first time that we had flown him.

He said in July 2002 he had flown from Morocco to New York with Epstein, Maxwell, Prince Andrew, Clinton, Doug Band (Clintons right-hand man) and probably nine Secret Service people aboard.

These two examples of Clinton and Andrew flying together should be treated with caution. The Mail has checked the court circulars and local media reports for both dates and the evidence suggests the prince was probably not on these Epstein flights.

Epstein had been introduced to Clinton and Andrew by disgraced socialite Ghislaine Maxwell

It is possible Rodgers misread the initials AP on the flight logs as Andrew, Prince. Epsteins chef, Adam Perry Lang, had similar initials. That said, the pilot did not think it impossible the president and the prince were fellow travellers, even if not on those occasions. During this period Clinton also appeared in a Rodgers flight log as a passenger on an Epstein plane from Europe to North America.

Such journeys brought more to worry about than just a large carbon footprint. When the tycoon was charged with fresh paedophile offences in 2019, Clintons office issued this statement: In 2002 and 2003, President Clinton took a total of four trips on Jeffrey Epsteins airplane: one to Europe, one to Asia and two to Africa, which included stops in connection with the work of the Clinton Foundation.

One of the trips to Africa saw Epstein whose Gratitude America charity donated to the Clinton Foundation, IRS records show travelling with Clinton and the disgraced actor Kevin Spacey. The double Oscar-winner subsequently saw his career ended over multiple allegations of sexual assault against boys and young men.

The email from Indyke came during Hillary Clinton's election campaign in 2016

Also present on the trip was Chauntae Davies, who was recruited aged 21 as an Epstein masseuse by Maxwell. She was pictured giving Clinton a neck massage during the trip and has said that the former president behaved correctly towards her.

She recently told the Mail that she had been repeatedly raped by Epstein and he and Maxwell had destroyed her life. The first rape took place on Little St James, she claimed. After the Africa trip, Clintons office issued this statement: Jeffrey is both a highly successful financier and a committed philanthropist. I especially appreciated his insights and generosity.

Chelsea Clintons Wedding Day

Epstein was first investigated for paedophile abuse in 2006 and jailed for 18 months in 2008, as result of a now-infamous plea deal. Legal documents have suggested Clintons trips on his aircraft suddenly stopped before this. But his familys close contact with Epsteins circle did not.

In 2010 Maxwell was even invited to the wedding of Chelsea Clinton. In Vanity Fair in 2020, Clintons former aide Doug Band said he had instructed Clintons staff in 2011 to bar Ms Maxwell from events. But Ghislaine had access to yachts and nice homes. Chelsea needed that, Band added.

Epsteins network of influence was on public display once again in October 2013 when Hillary Clinton was given the Chatham House Award for services to diplomacy. It was presented to her at a lavish event at Banqueting House by her husbands fellow Lolita Express passenger, the Duke of York. Small world.

The Billionaire Boys' Club

Which brings us back to Little St James (LSJ). In April 2011 Roberts had a telephone conversation with one of her lawyers, Jack Scarola. The recorded transcript later became legal evidence. The relevant passage is worth reproducing in full.

Virginia Roberts: [Epstein] told me a long time ago that everyone owes him favours. Theyre all in each others pockets.

JS: When you say you asked him why is Bill Clinton here, where was here?

VR: On the island.

JS: When you were present with Epstein and Bill Clinton on the island, who else was there?

VR: Ghislaine . . . and there were two young girls that I could identify. I never really knew them well, anyways. It was just two girls from New York.

JS: And they were all staying at Jeffreys house on the island, including Bill Clinton?

VR: That is correct.

Later that year, after giving her first media interview, Roberts began writing a memoir. The working title for the manuscript was The Billionaire Boys Club. It has also since become legal evidence.

After giving her first media interview, Roberts began writing a memoir. The working title for the manuscript was The Billionaire Boys Club

In the memoir Roberts made a number of serious allegations. The most sensational were that she had been pressured to have sex with Andrew on three occasions, twice when she was under the age of consent. She wrote: The next big dinner party on the island had another significant guest . . . Sitting across the table from us was Bill [Clinton] with two lovely girls who were visiting from New York. Bills wife Hillarys absence from the night made it easy for his apparent provocative cheeky side to come out.

Teasing the girls on either side of him with playful pokes and brassy comments, there was no modesty between any of them.

Roberts continued: [After dinner,] Jeffrey wanted his evening massage before bed . . . leaving our guest of honour to find company elsewhere. Strolling into the darkness with two beautiful girls around either arm, Bill seemed content to retire for the evening.

The insinuation is clear. And Doug Band told Vanity Fair that Clinton had gone to Epsteins island in 2003. Steve Scully, an IT engineer, also told a Netflix documentary that he had seen Clinton with Epstein on the island.

But Clinton denies ever having been there. In legal papers Maxwell also called Robertss claims of Clinton on LSJ a fabrication.

Robertss account of what happened on LSJ is marred by inconsistencies. While her legal depositions allege sexual assault by Andrew during an orgy on the island, there is no mention of such a sensational incident in the manuscript of her memoir. Why?

Andrew and the island estate managers

The Mail has spoken to a number of former Epstein employees on LSJ. Miles and Cathy Alexander managed the island from 1999 to 2007. They declined to speak to us, but former colleagues and sources close to them did.

The Alexanders recall witnessing two of the dukes visits to the island, during one of which he was in the company of a busty blonde. He had also visited just before they were appointed.

They told friends they had never seen orgies or anything else untoward on the island, but they were told never to disturb Epstein in his bedroom and they took their holidays away from LSJ. One of those absences was in April 2001, when Andrew was present as the same time as Roberts.

The Alexanders said some of the female visitors looked young. But only one was ever known by them to be legally underage. She was a French model accompanied by a chaperone and had a letter of authority from her parents allowing her to travel.

In 2006 when the first FBI investigation into him began, Epstein told the Alexanders that he was a victim of entrapment. They resigned from working for him the following year. But not before an incident that with hindsight has grown in significance. The Mail can reveal it here.

The Alexanders recall witnessing two of the Duke of York's visits to Epstein's island, during one of which he was in the company of a busty blonde

The Lawyer Darren Indyke

Indyke worked for Epstein for two decades and oversaw his businesses and charitable foundations. He has also acted as executor of his estate. The Mail was told that in the final months of Epsteins employment and during the first criminal investigation Mr Alexander was summoned by Indyke to meet him on St Thomas, the nearest large island to LSJ.

The estate manager was asked to bring with him all the arrival and departure records for LSJ, which were kept in official log books. These ledgers were handed to Indyke by Mr Alexander, who never saw them again. Why did this happen? Presumably the records would have contained names of Epsteins VIP friends and girls by whom the tycoon liked to be surrounded. Wasnt that evidence? Where are the records now?

When Indyke contacted the Alexanders again in 2016, the motives were more clear. Both were asked to confirm that to the best of their knowledge Clinton had never visited during their tenure and they were not aware of him having been a guest during any absences from the island, for example for holidays, said a source.

Indyke worked for Epstein for two decades and oversaw his businesses and charitable foundations

Indyke set out the words which he wanted to be sworn under oath by the Alexanders. It was during the 2016 presidential campaign which was won by Trump, the source explained. There was a worry that the link between Epstein and Clinton and in particular the island could be used against Hillary.

The Mail understands that the Alexanders told friends they had not in fact seen the former president or his family on the island contradicting Robertss claims.

Mr Alexander slightly reworded the affidavit before he and his wife signed it in the presence of a notary in South Africa.

Last night a spokesman for Epsteins attorney told the Mail: Mr Indyke was one of many lawyers at multiple law firms that performed legal services for Mr Epstein. Rules of professional conduct prevent him from commenting on private legal matters.

Indyke has his own trouble. The U.S. Virgin Islands Attorney General has lodged a civil complaint against him and co-executor Richard Kahn that alleges the two were indispensable captains of Epsteins sex-trafficking operations. It also accuses them of helping the financier in three sham marriages and flying a string of victims to LSJ before 2017.

Lawyers for another of Epsteins alleged victims have twice tried unsuccessfully to depose Indyke. The civil case was put on hold pending the outcome of Maxwells criminal trial.

In his capacity as an administrator, Indyke has also been named as a defendant in 30 lawsuits filed by women against Epsteins estate.

Additional reporting by Simon Trump

Read more:

The bid to whitewash Bill Clinton's cosy links to Jeffrey Epstein when Hillary ran for President - nation.lk - The Nation Newspaper

Its written in the proverbial fashion books that winter is about layering: knits-on-knits, HEATTECH, sweaters, long-sleeve tees, and another sweater, just to be sure. This season, among our usual rotation of cold-weather knits, a new style has entered the mix. Meet the shrug.

A relic of the early aughts, the shrug has made its modern-day resurgence as part of the recent Y2K revival. Back then, worn slouched and oversized, the sweater-armwarmer hybrid served as a symbol of the eras boho-chic. Today, however, at the hands of some of fashions most exciting emerging designers, the bygone style receives a streamlined, sexy update.

As they did with Spring/Summer 2021s crochet, this season, designers continue to mine the knitted territory between cozy and sexy, treading the line between lockdown-era comfort and post-pandemic hedonism. Within the arena of sexy knitwear, the shrug, with its ultra-cropped proportions and cut-out construction, provides designers ample room for play. Balinese knitwear maverick Isa Boulder has made the style its very own, creating graphic cut-out shrugs and cropped cable-knit sweaters using their signature artisanal techniques.

The shrug, too, suits the barely there look of knitwear label RUI. For Spring/Summer 2022, the designer crafted sheer sleeves to mix-and-match with the rest of her modular wardrobe.

Similarly, for Fall/Winter 2021, Australian designer Dion Lee integrated the style into the brands lingerie-inspired wear. Among the collection of corset-esque tops and garter-style leggings, the labels cut-out shrugs were styled as base layers, worn to cover up and keep warm in the same sexy way one might wear a pair of stay-ups.

Fashions largest proponent of the shrug and its cousin, the bolero is without a doubt Peter Do. In fact, the roots of the high-fashion shrug can be definitively traced back to the American brands inaugural Spring/Summer 2019 collection. Long before knitted shrugs began cropping up in the designers more recent collections, Do introduced the styles ultra-cropped essence to the realm of tailoring. Part of the designers deconstructivist uniform, his first-ever shrugs arrived as part of a series of modular shirts: poplin and organza button-ups with removable sleeves or shrugs. The silhouette stuck, becoming a Do signature. His SS20 blazers arrived in bolero proportions, while his Fall/Winter 2020 collections pice de resistance was a series of more-than-cropped turtlenecks, made to be layered over tunics, tank tops and more. This season, Do has arrived at the shrug in its purest form yet, completed, even, with integrated gloves. In a series of at-home selfies, Bella Hadid can be seen wearing Dos detachable knit top in a rich burgundy.

Do was the first in recent memory to explore the shrugs inherent modularity. Half-garment, half-accessory, the style is intended as an ephemeral layering piece worn to be removed, say, after a ballet warm-up. The piece, as we know it today, stems from the world of ballet, and its resurgence in the last year or so can be attributed to such as well.

In 2020, celebrities from Alexa Chung to Diana Silvers took up the dance and its wardrobe on social media. Chung, a longtime Ballet Beautiful devotee, posted a video of her ballet workout to her YouTube channel. Around the same time, Silvers began training for work on ballet drama Birds of Paradise. In production photographs posted to her Instagram, the actor wore among leg warmers and tutus a dainty mesh shrug.

Into the fall of 2021, ballet continues to pique the digital consciousness. Darren Aronofskys Black Swan has made a Jennifers Body-esque resurgence on social media as of late. Screencaps of Natalie Portmans Nina, swaddled in Bloch shrugs and Yumiko bodysuits, serve equally as style inspiration and meme fodder. A style from Ludovic de Saint Sernins FW21 collection, aptly titled the Dancer top, draws its look from the jersey cover-ups of real-life ballerinas and ballerinos. Its stretchy enough for an arabesque and easy to shrug off once the performance starts. Or, perhaps, to shrug on, as an essential element of our look this winter.

Below, shop five of our favorite shrug styles this season.

Zo Kendall is a writer and editor specializing in fashion and culture. You can find her at herwebsiteandInstagram.

More here:

Knit Shrugs Are the Sexy Sweater Trend of 2022 - HYPEBAE

Around about the same time last year, Bicep released their second album Isles in the midst of yet another lost-count lockdown.

Although their self-titled debut had been wall-to-wall bangers, its follow-up was more austere, subtly architected for consumption wherever the listener wanted it.

This conscious ambiguity reflected that dance music, for want of a better term, with its purpose of fueling shared joy and collective hedonism has been impacted more at an experiential level by events than almost any other kind; if you cant feel it in your ears, gut and brain, is it really there?

As Bonobo, Simon Green is a veteran with a catalogue going back over 20 years but whose understated success came in appealing to a diverse bunch of the movements often cliquey tribes; its critically evidenced by 3 Grammy nominations, commercially so by a Top 5 spot for 2017s Migration.

For some years an LA resident, hes declared Fragments the most emotionally intense record hes ever created, one he felt compelled to make.

Click here for the review in full

Read this article:

Album Of The Week: Bonobo - Fragments - Live4ever

They called him The Worm. It may now be over two decades since he last played at the highest level in the NBA but, for many, Dennis Rodman remains the paragon of the selfless power forward, perhaps the best on-ball defender that basketball has ever seen. He was also one of the most visible, interesting, athletes of the late eighties and nineties, a tortured soul who tortured the opposition in the paint, all limbs and persistence.

Purportedly the oldest of a total of 47 children, the Chicago Bulls legend worked hard for his glory, but his temperament could often overshadow his talent. On this day 25 years ago, 17January 1997, the NBA fined Rodman $25,000 and suspended him for 11 games without pay after he kicked cameraman Eugene Amos in the groin during a game against the Minnesota Timberwolves. The force was so hard, Amos lost consciousness and had to be carried out on a stretcher before being treated at a local hospital. Additionally, he agreed to pay Amoans $200,000.

But this was far from the only controversy that Rodman got embroiled in, and here are five of the most contentious moments from The Worms brilliant basketball career.

Rodman and The Referee

An incident that his coach Phil Jackson could only laugh at, Rodman decided that if youre going to go out, you should go out with a bang. Back in March 1996 whilst playing against the New Jersey Nets in East Rutherford, Rodman was ejected from the game. Not taking the penalisation lying down, he headbutted referee Ted Bernhardt.

Realising he should go hard before going home, he stripped off his jersey, launched into a further furious tirade and pushed over some Gatorade bins before escaping down the tunnel. He was fined more than $200,000.

Rodman and Wrestling

The NBA Finals is the desired destiny of any basketball player. Rodman should know, he reached six of them (and lost only once). On the verge of completing a three-peat with the Bulls in 1998 against the Utah Jazz, Rodman was distracted. You see, he had also got himself involved in wrestling.

His first appearance had come on 10 March 1997, when he aligned himself with Hollywood Hulk Hogan, although he tended to keep his activities in the squared circle to the off-season. But when the build-up to the July 1998 Bash at the Beach pay-per-view overlapped with the Bulls trip to the NBA Finals, Rodman missed a Bulls practice to appear for WCW. He flew from Chicago to Detroit to appear live on Nitro at the Palace of Auburn Hills, where he and Hogan attacked Diamond Dallas Page. Thats got to be worth skipping work for, right?

Rodman and Las Vegas

With All-Star forward Scottie Pippen missing the opening few months of the 1997-98 season, Rodman stepped up and became the player the Bulls needed to propel them through the campaign. But he became edgy as soon as Pippen returned from his injury and Jackson agreed to give Rodman 48 hours off. Michael Jordan told the coach he feared the consequences.

Dennis says, Well, I need to go to Vegas, Jordan recalled in The Last Dance, I say Phil, you let this dude go on vacation, were not going to see him. You let him go to Vegas, we're definitely not going to see him.

MJ was proven right.

Rodman was AWOL for over four days, partying with his then-girlfriend, Baywatch actress Carmen Electra, in a Last Days of Rome sex-and-spirits session of hedonism in Las Vegas. Jordan finally took matters into his own hands, arrived at Rodmans hotel, and dragged him out of bed while a naked Electra hid. Rodman and Electra later married, and had sex in the Bulls training facility. Their holy matrimony lasted less than a year.

Rodman and Mark Cuban

After a very, very brief spell on the West Coast with the Los Angeles Lakers, Rodmans final run in the NBA was a month-long stint with the Dallas Mavericks in 2000. New Mavericks owner Mark Cuban was so enthusiastic about being the late bird catching the worm, he let the then 38-year-old stay in his guest house. However, he drew the line at Rodmans shirt request: the number 69.

The beautiful friendship hit a stumbling block, Rodman was released after 12 games and departed by throwing a few insults in Cubans direction, disparaging his hospitality while he was at it. He doesnt need to be hanging around the players like hes a coach or something, fired Rodman. In a nice twist, however, the two later kissed and made up.

Rodman and The Coyote

We are well aware that sports mascots can be extremely annoying. We do, however, draw the line at violence to express your disapproval of the dancing, prancing show ponies. Rodman did not. A favoured move of Rodman (see v Referee above), he once headbutted the San Antonio Spurs mascot, the Coyote, during a preseason game.

I bring excitement to the game, he said in the aftermath, Sometimes I get bored with basketball, like I know some fans do. And so I do things to make it more interesting for me, and for them.

Read more from the original source:

The Tantrums, Fall-Outs And Four-Day Benders That Made Dennis Rodman Box Office - The Sportsman

Photo used for illustrative purposes.

Gulf Today Report

A New Year is upon us, which means it's only a matter of hours until the hedonism surrounding New Year's Eve fades and everyone starts looking for ways to better themselves in 2022.

If you want to give yourself a bit of a health boost in 2022, rather than thinking about which foods you should cut out, the British Nutrition Foundation (BNF) suggests looking at which nutrient-rich foods you can add into your diet.

A spokesperson for the British Nutrition Foundation (BNF) suggested nutrient-rich foods to eat that will help those feeling vitamin-deprived in the wake of a party-filled festive season.

"We want people to eat a range of fruit and vegetables," the BNF spokesperson told The Independent, "but we have tried to get a balance between suggesting specific foods that are rich in nutrients but are not too expensive or niche".

Salmon

Salmon provides a range of vitamins and minerals, including omega 3s as well as protein, vitamin D, selenium and iodine.

Salmon is rich in omega 3.

The BNF recommends having two portions of fish per week, one of which should be an oily type like salmon. Registered nutritionist Daniel O'Shaughnessy, aka The Naked Nutritionist, advises choosing wild salmon where possible because it is richer in omega 3 content and usually pinker, which means it has more of the antioxidant, astaxanthin, which studies show has been found to improve skin health.

Oats

The BNF says that oats are a brilliant source of fibre, providing a specific type called beta glucan, which can help to lower cholesterol.

Incorporate them into your breakfasts if possible, the organisation suggests, either by making porridge or overnight oats.

Lentils

Plant-based proteins like lentils and beans are a rich source of fibre, says the BNF. They also contain iron and folate, which could help boost energy levels.

Author and nutritionist Jo Travers suggests making dahl with your lentils, when you can add plenty of vegetables for additional nutrients.

If you add tumeric, you can benefit from the anti-inflammatory effect as well while enjoying a slow-release carbohydrate meal.

Nuts

Nuts are often lauded by health professionals thanks to their fibre, protein, unsaturated fat content. The BNF notes that they also provide a range of key nutrients like thiamin and iron, which can help with energy and support your immune system.

Tomatoes are rich in vitamin c.

Go for unsalted varieties and keep portions to a small handful as theyre high in calories, the BNF warns.

Tomatoes

Tomatoes are often underrated. But the BNF says they are rich in vitamin C and natural phytochemicals like lycopene, the natural pigment that gives tomatoes their vibrant red hue.

As for how to eat them in an interesting way, try thinking beyond caprese salads and pasta sauces. You can add tomatoes to curries, soups, or vegetable bakes.

Apples

Apples provide soluble fibre as well as polyphenols, which can treat digestion problems and help protect you from cardiovascular disease, notes the BNF.

They are best eaten as either a healthy snack, or with porridge for breakfast.

Green vegetables

We've all heard this one before. But leafy green vegetables are one of the healthiest foods around thanks to the multiple vitamins they contain.

Vegetables like spinach, broccoli and cabbage tend to provide vitamins C and A, folate and potassium, notes the BNF, subsequently boosting immunity, energy and skin health.

Broccoli is also one of the most nutritious, says O'Shaughnessy, because it contains DIM (Di-indolyl Methane), which is a powerful aromatase inhibitor. This means it can support hormone balance.

Plain yoghurt

Plain yoghurt might sound uninspiring but its a great base for snacks and desserts when youre trying to avoid sugary foods, says the BNF.

It also provides protein, calcium, riboflavin and iodine, which plays a vital role in thyroid health.

Choosing plain versions also means you avoid any added sugars. For flavour, try adding dried or fresh fruit, or nuts and seeds.

Whole grains

Wholegrain carbohyrates like bread, pasta, bulgar wheat or freekeh are quick and easy to cook and rich in fibre as well as nutrients like niacin and phosphorus, which helps the body repair tissues and cells.

"These foods give us the energy we need to function without spiking blood sugar," says Travers. "Stick to a fist-size portion at a time."

Citrus fruits

Citrus fruits are in season at this time of year, meaning they are a sustainable choice as well as a healthy one.

Foods like oranges, lemons and grapefruits are rich in vitamin C, says the BNF, and provided folate, which helps convert carbohydrates into energy and is crucial for women during pregnancy.

You can easily add lemons and limes to your diet by adding them to salad dressings or using them to season other dishes, which the BNF says could help you to cut down on salt.

More here:

10 foods to eat to boost your health in 2022 - Gulf Today