Month: May 2021

Celebrating tomatoes

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shutterstock_454912315 tomatoes Mar17

It’s British Tomato fortnight, acknowledging everything that is great and healthy about tomatoes.

Known as the ‘Apple of Love’, tomatoes are technically a fruit rather than a vegetable, with the affectionate name originating from the Italians.  However, it was actually the Mexicans that first made the discovery of this wonderful fruit.

So, what is so fabulous about tomatoes?  Clinical Nutritionist Suzie Sawyer tells all.

Nutritional low-down

Whilst tomatoes are rich in antioxidants, they are a great source of many of our essential nutrients.  Tomatoes provide a very good source of immune-boosting vitamin C, one of our busiest vitamins. They also contain he B-vitamin biotin, often called the beauty vitamin because of its beneficial effects on hair and skin, plus heart loving vitamin E and potassium. Indeed, they have a wide and varied nutritional profile.

shutterstock_203320249 tomato salad June15

You can find red, orange or yellow tomatoes and whilst all colours have nutritional merits, it’s red tomatoes that deliver on all fronts.

Antioxidant power

Tomatoes are rich in conventional antioxidants vitamin A, vitamin C, and vitamin E (in the form of carotenoids) and zinc and manganese. But it is carotenoids that really deliver antioxidant power.

shutterstock_186831911 tomatoes in heart shape Feb20

There has been much research carried out on the carotenoids that are abundant in tomatoes, namely lycopene, beta-carotene and lutein. And it’s specifically lycopene that has been found to have wonderful benefits for heart health. It appears that lycopene can help reduce levels of harmful fats in the blood, a major cause of cardiovascular issues.  Tomatoes can help reduce levels of cholesterol, an accumulation of which is a major cause of atherosclerosis, as well as managing platelet activity in the bloodstream, helping fend off blood clots.

Lycopene has also been much studied in relation to male prostate health, again with very positive outcomes, and huge quantities of tomatoes don’t need to be consumed to gain some real benefits. Plus, the antioxidant power provided by beta-carotene is great at protecting the skin from sun damage.

How to eat them

The carotenoids are fat-soluble nutrients which means they are best absorbed with other fats.  The Italians certainly understood how to get the best out of tomatoes by eating them with olive oil.  Interestingly, lycopene is very well absorbed when tomatoes are made into a sauce or paste that contains some olive oil.

shutterstock_175597250 soup June15

One of the healthiest recipes is to make soup from ripe tomatoes. The soup can be made with carrot, celery, and onions (fried in some olive oil), vegetable stock and tomato puree.  It has all the right ingredients for producing one of the best ways of gaining all that’s great about tomatoes nutritionally.

shutterstock_663551029 spaghetti and tomato sauce Sept17

If you want the real taste of Italy, then spaghetti with tomato sauce including some chillies, shallots and basil, with some torn mozzarella to serve, is really going to make the mouth water.

So, celebrate this wonderfully nutritious jewel in the fruit basket and get creative with tomato recipes!

Stay well.

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Probiotics and prebiotics: how to support your gut bacteria the natural way

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Close up on woman's stomach with hands making a heart shape to show a healthy tummy

A nutritionist will always say that if your digestive system is not working correctly, then nothing else will.  In essence, what goes on within the gut affects all other body systems. 

The good news, however, is that if you look after what’s inside, you’ll glow on the outside. Much of this is down to probiotics, otherwise known as friendly gut bacteria, and the prebiotics that fuel them.

This World Digestive Health Day, Clinical Nutritionist Suzie Sawyer shares the ins and outs of probiotics and prebiotics.

What are they?

A word cloud around Probiotics

The word probiotic literally means ‘for life’ such is their importance to our overall health.  The exact number of probiotic strains is thought to be around 400 but more research is being carried out all the time.  Most current research tends to be around some of most important and prevalent strains being Lactobacillus acidophilus and Bifidobacterium bifidum.

Variety,Of,Prebiotic,Foods,For,Gut,Health,,Low,Carb,Diet,

Prebiotics on the other hand are a type of non-digestible fibre that help feed these friendly guys. They are found in many different types of foods, especially certain fruits and vegetables. Prebiotics are sometimes referred to as the ‘fertiliser’ of the digestive tract because they stimulate growth and wellbeing of probiotics.

Why do I need them?

Probiotics are essential for human health and the more we know, the more we realise just how critical they are to our wellness.  They fulfil many different functions throughout the body, including encouraging healthy digestion and helping to normalise issues such as constipation and diarrhoea. They also help to control and limit the production of parasites and pathogenic intestinal yeasts.

Close up of woman's tummy with her hands making a heart shape in front

Probiotics synthesise vitamins including vitamin K, vitamin B12, folic acid and biotin, hence they have a big role to play in skin, bone, brain and hair health.  Importantly they are essential for keeping the immune system in good shape (even more important right now).

shutterstock_271645694 jogger with bones higlighted in leg Aug15

Clearly, if probiotics aren’t correctly nourished then they aren’t going to flourish, which is why prebiotics are essential too.  They help to feed the good guys and research has found they aid calcium absorption, hence are important for bone density. They also play a key role in brain health and help the body to process carbohydrates and balance blood sugar levels. Prebiotics are often used on their own or alongside probiotics in supplement form to great effect in cases of IBS and inflammatory bowel disease.

Where do I find them?

A,Set,Of,Fermented,Food,Great,For,Gut,Health,-

In short, probiotics are primarily found in fermented foods, which are widely eaten in traditional Asian diets. They are naturally found in kefir made from goat, cow or sheep milk with kefir grains and kimchi made from fermented cabbage, cucumber and radish. Sauerkraut, produced from fermented cabbage, miso from fermented soya beans and natural live yoghurt are also great sources.  Whilst they are not always the first-choice foods in traditional western diets, more and more people are realising their health benefits so are including them in their diets.

Prebiotic,Products,,Sources,Of,These,Bacteria,,Nutrient,Rich,Food.,Flat

Prebiotics can be found in bananas, oats, Jerusalem artichokes, green vegetables, onions, garlic, soybeans, chicory and asparagus.  And if you’ve ever wondered why you may have more flatulence after eating these foods, it’s because they start a feeding frenzy in the gut.  This is a good thing but maybe not so pleasant for you (or those you live with!). However, once the gut is in better shape, the effects of eating these foods will be much less noticeable.

How can I use them in daily recipes?

The short answer is ‘very easily’. You don’t necessarily need to have probiotics and prebiotics in the same meal and the good news is that many of these prebiotic foods are frequently included in the diet already.

Pot of natural yoghurt

Natural yoghurt is often part of the daily diet and kefir is readily available in drink form or in yoghurts, in supermarkets. And if you’ve not tried other fermented foods, why not start with this simple miso and prawn recipe from BBC Food. It’s got a great balance of probiotics and prebiotics and is super tasty too!

So, with a little careful planning, you can increase your intake of probiotics and prebiotics naturally, providing wonderful health benefits.

Stay well.

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How to eat mindfully

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A balanced meal of chicken, rice and vegetables

Meditation and mindfulness are both about bringing awareness to yourself in the present and can help ease feelings of anxiety and stress. Eating mindfully is also talked about frequently but what does it actually mean in reality? 

It can actually mean different things to different people but overall it’s about getting the most out of your mealtime experience and, in turn, harnessing the wonderful powers of nature for maximum health benefits.

This World Meditation Day Clinical nutritionist Suzie Sawyer shares her three top tips on how to eat mindfully.

Plan your meals with passion

Mealtimes are not just a time for re-fuelling the body with essential nutrients. They are an opportunity to show your body some love and also enjoy what you’re eating.  Think about living to eat rather than eating to live, because food is one of life’s pleasures.

Person's,Hand,Filling,Meal,Plan,Form,On,Clipboard

Unfortunately, life is busy and meal planning often goes down the list of priorities. However, rather than over-complicating things, try to plan at the beginning of the week and just think about the amount of colour each meal is going to provide.  The more colour, the more nutrients you will consume and the more appealing the food on the plate becomes.

Vegan,Chili,With,Beans,,Mushrooms,,And,Vegetables

Two great examples of colourful meals would be mixed bean chilli, including tomatoes and chopped carrots, with basmati rice and some steamed broccoli. Or how about poached salmon, mashed sweet potato, with steamed cauliflower and mange tout.  Both of these will provide wonderful health benefits with a great combination of vitamins, minerals and antioxidants.Boost your Breakfast

Chew thoughtfully

This advice is actually embedded in science.  When we chew slowly, putting our knife and fork down between mouthfuls, the sophisticated and complex signalling mechanism that engages from mouth to gut works much more efficiently.  In turn, digestive enzymes and bile production are increased (both essential for successful overall digestion) and this also helps nutrient absorption.

A balanced meal of chicken, rice and vegetables

Additionally, the satiety hormones that signal feelings of fullness are also triggered with slow, mindful eating rather than ‘scoffing’.  In short, it will stop you overeating and taking in additional and maybe unwanted calories.

The,Smiling,Woman,Enjoys,Eating,A,Salmon,Salad.,To,Lose

In terms of mindset, taking time to savour each mouthful also enhances enjoyment of the meal generally.  Furthermore, it’s no secret that wolfing down food causes all kinds of digestive issues.  Be kind to mind and body and your relationship with food will improve significantly.

Meal timing creates greater harmony

With so much information available and so many different dietary plans being followed, it’s no wonder that confusion reigns when it comes to when to eat.  The most important thing to remember is that the body likes routine and, importantly, likes to know when it’s going to be fed. So, chopping and changing and eating at erratic times is not being kind to our body and it may start to store fat to protect itself from potential starvation.

Alarm,Clock,,Plate,And,Cutlery,On,Red,Background,,Flat,Lay.

In order to be mindful about your own personal decision around following a specific diet, the most important point is not to chop and change.  For instance, there is good research to support the effectiveness of intermittent fasting for weight loss, either 16:8 or 5:2.  However, both need careful planning, mainly to ensure as many nutrients are included but also to ensure meal timing is consistent.

Breakfast,,Lunch,And,Dinner.,Healthy,Eating,For,Day

Generally, most people tend to follow the traditional three meals per day plan, which the body likes.  Even if you can’t quite face breakfast first thing, do make sure you’ve eaten it by around 10 am in order for the subsequent meals to be spaced out evenly.  The body also likes to have plenty of time to enter the post-absorptive phase of digestion, which helps balance blood sugar levels and, in turn, aid weight management. Many of us constantly graze, even without thinking.  And this certainly doesn’t constitute mindful eating.

So, by planning your meals and relishing every mouthful of food, this mindful eating will improve your approach to food and increase your enjoyment too.

Stay well.

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The importance of fruits and vegetables: how to eat more every day

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A range of fruits and vegetables

We all know that fruits and vegetables are vitally important to include in the daily diet.  There are many great reasons for this but primarily they are some of the most nutrient dense foods on the planet, so it makes sense to eat them as often as possible. 

Unfortunately, we know from the National Diet and Nutrition Surveys (NDNS) that only around 27% of the UK population are managing even the basic minimum of five portions per day.  However, there are some easy ways of getting more into your diet.

Clinical nutritionist Suzie Sawyer shares her top tips for including fruits and vegetables at every mealtime.

Boost your Breakfast

We all want to feel energised at the beginning of the day and having the right fuel can really help set you on a good path.  It’s important to include protein at breakfast time to get blood sugar and energy levels in good balance throughout the day.  However, a jump start of more energy is always welcomed!

Spinach and mushroom om

How about cooking up a delicious spinach omelette with grilled mushrooms and tomatoes?  This meal is super-charged because spinach is rich in both energising B vitamins and iron.  Plus, mushrooms contain some immune-boosting vitamin D (although supplementation is still needed) and tomatoes are rich in antioxidants so help shield the body from damaging free radicals.

A green smoothie

However, if you prefer a fruitier start to the day, you can still enjoy the health benefits from spinach but in a delicious green banana smoothie.  Bananas are loaded with energising vitamin B6 and why not add some ginger and mango which are both great for the immune system. Coconut water is high in potassium which is great for the heart and you can even throw in a few kale leaves for an additional nutrient burst.

Load up at lunch time

When we’re busy, on the run or in and out of zoom or team meetings, lunch can sometimes get forgotten.  We should always remember that each meal is a time for re-fuelling and getting valuable nutrients into the body.  If we miss a meal, we miss out big time!

Brown rice with salmon fillet amd vegetables

Lunch does not need to be complicated and time-consuming to prepare it just needs to be colourful.  How about poaching a piece of salmon the night before and putting it into a colourful salad?  Whilst salad vegetables are high in water, so not always the highest in nutrients, if you include an avocado, you’ll not only feel fuller for longer, you’ll be getting the benefits of Vitamin E for your skin and immune system.

Quinoa salad with roasted vegetables

Alternatively, you can cook up some quinoa the day before and again add loads of salad vegetables or pre-roasted veggies of your choice to the mix.  The more colour you include, the greater the amount of plant antioxidants which help support immunity, protect the body against disease and keep us looking young and fresh.

Dive in at Dinner

There’s been an enormous upsurge in people ordering in meals from fast food apps during lockdown.  Unfortunately, we know from statistical data that this has also led to a prevalence of nutrient deficiencies, which can make us more prone to illness.

Salmon stir fry

A take-away or delivery meal is no bad thing occasionally, but nothing beats home-cooked food for the wealth of nutrients it provides.  And it doesn’t need to be complicated either! Plan a stir fry which includes chopped peppers, onion, carrots, baby sweetcorn, chopped broccoli and mange tout. Add flavourings such as soy sauce, coriander, and sweet chilli sauce and a protein source of choice for a quick, colourful and super nutritious dinner.

shutterstock_245873155-cruciferous-vegetables-jan17

Each fruit or vegetable brings a wealth of nutrients to the table: variety is key, and the body gets a balanced spread.  In terms of vegetables, the cruciferous vegetables (think broccoli, cauliflower, brussels sprouts and pak choi) are extremely nutrient dense, and especially rich in magnesium which we know to be deficient in the average diet.  Magnesium is essential for so many bodily processes including for hormone balancing, and good nerve and brain function. Cruciferous vegetables are also rich in fibre which helps to keep the bowels working smoothly.

And if vegetables really aren’t your bag, then they can always be ‘disguised’ in dishes such as spaghetti bolognaise, pasta sauces, curries and other spicy dishes.

So, try to include as many fruits and vegetables in your daily diet as possible – your body will definitely thank you for it.

Stay well.

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Top nutrition tips to support your smile

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Cloe up of woman smiling brightly with a becah background

A great smile can light up your face (and a room). But what if you’re worried about your teeth or just don’t feel confident enough to really pile on the smile? 

Whatever the reasons, it’s time to change your thought processes and embrace your smile.

This National Smile Month, clinical nutritionist Suzie Sawyer shares her top tips to show you how.

Get the basics right

When we give a big smile, obviously our teeth are one of the first things that get noticed.  This is great if your pearly whites really are white, but not so good if you don’t think yours look great or they are giving you trouble.

Vitamin D and a sunshine symbol written in the sand

As with everything in the body, good nutrition underpins health and teeth need ‘feeding’ with the right nutrients. Top of the list are vitamin D and calcium; both used to build and protect healthy teeth.  Whilst most of this is done during childhood development years, just like bones, the teeth need feeding from within throughout life.

A range of foods containing calcium

Vitamin D deficiency is still widespread as it’s not easy to obtain from food. Supplementation with a minimum of 10 micrograms daily is needed throughout the year.  However, some foods that are rich in calcium. like oily fish with bones  such as sardines, also contain some vitamin D.  Other great sources of calcium are dairy, calcium-enriched plant milks, green leafy vegetables and nuts and seeds.

Love your gums

Just as your teeth need looking after from within, so too do your gums.  And as one gets older, it’s often gums that fail rather than teeth so it’s vitally important to serve them well!

shutterstock_362885486 vitamin C Jan17

Top of the list of nutrients is vitamin C; it helps build strong blood capillaries, supports the immune system and generally protects gum health.  It’s time to load up your plates with colourful fruits and vegetables, all of which are rich in vitamin C.

A range of foods high in iron

Additionally, vitamin D and calcium are needed for healthy gums, along with iron.  If eating a juicy red steak is not for you, then leafy greens are a great source of iron, as are dried fruits such as prunes, raisins and apricots.

Glow from within

If you feel good inside, you’re much more likely to give a wide smile!  Again, good nutrition underpins how we look – you can literally glow from the inside out when your diet is right.

A range of foods containing protein

Make sure the basics are solid; enjoy a variety of colourful vegetables, as well as good quality protein from poultry, meat, eggs, legumes, dairy and go for whole foods. Also drink plenty of water (1.5 – 2 litres daily), plus fruit or herbal teas.  Skin will look lacklustre without sufficient hydration.

Importantly, keep refined sugars and stimulants to a minimum as these rob the body of key nutrients.

Body and mind combined

Food not only nourishes the body it also nourishes the mind.  And when the head is in a happy place, then we feel much more like smiling.  Having a varied and balanced diet is obviously essential.  However, many people don’t realise that most of our neurotransmitter production, some of which controls mood and motivation, is made within the gut and only happens with the right nutrients in place.

A range of foods containing healthy Omega-3 fats

Having plenty of fibre from whole grains, cruciferous vegetables, beans, nuts and seeds is key to maintaining a healthy gut and, in turn, a healthy mind.  The omega-3 essential fats figure highly in the brain so make sure you’re eating plenty of oily fish (also rich in calcium), nuts, seeds and omega-3-rich oils and butters.

Practice makes perfect

For an extra confidence boost, why not stand in front of mirror and see what others see when you smile.  Clearly, it’s best to have a natural rather than forced smile but sometimes practising in front of the mirror can help build extra confidence.  How much should you open your mouth? Should you have a wide smile?  Does your face crinkle (which is very warming for those on the receiving end)?

Smiling,Beautiful,Young,Woman,Looking,At,Herself,In,The,Bathroom

If you can get your basic health into good order, then this will only but improve the health of teeth and gums, and in turn, your smile.

Stay well.

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

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For everything you need to know about vitamins, minerals and herbs visit our sister site Herbfacts

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