Month: June 2024

Seasonal eating: summer fruits and vegetables

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CLose up of a hand holding a slice of watermelow with the words hello summer cut out of it

We’re finally entering the summer months, even though the weather hasn’t quite caught up!  Thankfully, summer produce is available. Nature delivers these foods at just the right time of year to support our health needs, and these delicious fruits and vegetables certainly conjure up thoughts of summer.

Clinical Nutritionist Suzie Sawyer shares five fabulous foods to enjoy this summer.

Suzie HFMA V4

Strawberries

Strawberries completely epitomise the UK summer!  However, the British strawberry season is quite short, so make sure to enjoy them now.

Strawberries contain some of the highest levels of vitamin C of any fruit or vegetable.  Vitamin C is one of our most powerful antioxidant nutrients, which means it not only helps protect the body against disease, but pollution and sun damage too.  Obviously eating strawberries doesn’t negate the need to use sun cream, but antioxidants are used internally and externally by the body as a protective mechanism.

a punnet of strawberries

And on the topic of antioxidants, the beautiful dark colour of strawberries means that this fruit contains plenty of antioxidant-rich plant compounds to further uprate our defence systems.

Peaches

The peach is another summer stalwart. It’s also a fruit that’s loaded with vitamin C.  However, peaches are also rich in beta carotene, which is converted into vitamin A as the body needs it, which is important for the immune system.  No one wants to catch a summer cold!

shutterstock_297863489 peaches July16

Both vitamin A and beta carotene are rich sources of antioxidants.  And whilst all fruits and vegetables are great for fibre content, which keeps the digestion running smoothly, peaches are known to be easily digestible and work as a laxative too.  This can be especially helpful if your digestion is a little sluggish.

Whilst peaches are great in a fruit salad, I like to eat them as they come.  Summer vibes will arrive immediately!

Runner beans

Runner beans used to be a crop favourite of many gardeners: they’re certainly worth the effort in producing, but are fairly time consuming to grow well.

A bunch of runner beans on a wooden background

So why not leave it to the skilled farmers to produce delicious runner beans at this time of year? These are another great example of what’s best to eat during the British summer as once the season has finished, they can become tough.  In season, however, they are a delight to eat, lightly boiled with some butter and added to lamb or other meat dishes.

Runner beans are another great source of vitamin C, but also folate, which is needed for energy and healthy red blood cells.

Plums

Did you know, there are more varieties of plum than any other stone fruit? However, it makes sense to try and find varieties that are naturally slightly sweet otherwise plums can be rather too sour.

A bowl full of plumsFrom a nutritional perspective, plums are rich in vitamin E, another powerful antioxidant which is generally found in nuts and seeds, so they are a more unusual source.  Plums are also high in potassium which is great for the heart and nervous system.

 

Interestingly, when plums are dried, they become prunes, a fact people don’t always know.  In this form, they provide a great source of gentle fibre and have also been found to support bone health. 

Beetroot

Beetroots provide some beautiful colour to a summer salad but are also delicious when paired with goat’s cheese; the sweet and savoury flavours are perfect together.

Beetroot is often referred to as a super food.  In a nutshell, beetroot helps to cleanse the liver, improve heart health by reducing blood pressure, helps exercise performance, is a rich source of energising folate and iron, plus beta carotene, a powerful antioxidant. 

Whole beetroots

Beetroot also contains another powerful antioxidant, betalain, which is buried within its beautiful rich purple colour. Be sure to enjoy some this summer as it’s so beneficial for health.

Enjoy the rainbow of fruits and vegetables available this summer.

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Follow and Chat with Suzie on Twitter @nutritionsuzie

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Five easy ways to eat more healthily

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shutterstock_373522666 nutrition microscope Mar21

It’s Healthy Eating Week in the UK which helps bring awareness to how we can make our diets a little healthier. Small changes can bring big health benefits when it comes to nutrition, so you may not need to completely overhaul your diet: just making some simple tweaks can make all the difference.

Clinical Nutritionist Suzie Sawyer shares some dietary top tips to help get your health in tip top shape!

Suzie HFMA V4

Go red

Red coloured foods, especially tomatoes and watermelons, are loaded with an incredible antioxidant called lycopene.  Not only will it help to protect your body at a cellular level against degenerative diseases, lycopene is also protective of the heart. And the good news is that both are delicious and easy to eat, particularly at this time of year.

shutterstock_312700892 red fruit and veg in heart shape Feb20

Why not adopt the healthy Mediterranean style of eating and enjoy tomatoes with some olive oil and fresh basil?  This improves absorption of the lycopene, plus olive oil also provides wonderful benefits to the heart, especially in helping reduce high blood pressure.

Watermelons are great to eat during the summer months because they’re especially helpful at rehydrating the body when the weather is warmer, and we need more fluids.  Watermelons are also rich in antioxidants: indeed, this fruit provides some of the highest amounts of any fruit or vegetable.

Eat brown not white

White bread and pasta do seem to be more popular than their brown cousins.  Maybe some of this starts in childhood.  However, neither white bread nor pasta are especially nutrient dense.  The reason being that the processing of the grains to produce white flour removes most of the fibre and nutrients too, especially B-vitamins which we need for energy.

shutterstock_585346478 whole wheat pasta June17

If you’re wedded to white, why not start slowly by mixing the two?  This could also be a good ploy to encourage children to change.  Once you’ve made the changes you’ll never go back: there is so much more to taste in the brown varieties.  You could also start by cooking a flavoursome dish such as spaghetti bolognaise, using brown (wholemeal) spaghetti.  The health benefits are well worth the change.

Follow the rainbow

From a nutritional perspective, we talk so much about eating a rainbow diet, and for very good reason.  The simple truth is that by eating more colour variety, you’ll automatically be getting more nutrients.  It’s the colours in foods, especially fruits and vegetables but in other foods too such as beans and lentils, that are going to supercharge your health. 

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Food such as blueberries, broccoli, beetroot, avocado, sweet potato, and strawberries are real superfoods.  They all contain so many nutrients, as well as antioxidants, and your health will benefit in so many ways.

Become a flexitarian

There are lots of health benefits to eating a plant-based diet, as vegans do.  However, being completely plant-based can be challenging when it comes to achieving sufficient protein levels, if you’re not monitoring what you’re eating efficiently.

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Protein from animal sources contains all the essential amino acids the body needs and which it can’t make.  These amino acids are literally our life blood. And of course, plant-based foods provide wonderful nutrients and antioxidants too. The best balance for health is to eat a high percentage of meals which are completely plant-based; aim to eat meals including animal produce three days a week.

Get your omegas

The omega-3 fats are also known as ‘essential fats’ because they’re essential for health and the body can’t make them. There are not many key functions in the body that don’t need omega-3s especially when it comes to the brain, heart, eyes and hormones.

A range of foods containing healthy Omega-3 fats

Unfortunately, there is now an explosion of mental health issues for many reasons, but this has also occurred at a time when we know from published data that we are simply not eating enough omega-3s.  And this is partly because omega-3s are rich in oily fish such as salmon, mackerel, and sardines, which a lot of people don’t like!

If these are not your bag, then flaxseeds, pumpkin seeds and walnuts are other great sources.  These fats are so important for our health so if you’re not getting them in your diet, why not start today?  They’re also readily available in supplement form and for vegans too.

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 FOR MORE GREAT NUTRITION AND LIFESTYLE ADVICE:

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How to eat for energy this summer: top breakfast ideas

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A woman out for a walk in the hills with her arms outstretched enjoying herself

When the summer arrives and the weather improves, we generally think about being more active outdoors.  However, we need the right fuel to be able to fully enjoy everything we want to do.  Having a well-balanced, nutritious breakfast, regardless of whether you’re having a longer overnight fast, is the key to fuelling your energy levels.

Clinical Nutritionist Suzie Sawyer shares her top three to breakfasts to kick start your outdoor activities.

Suzie HFMA V4

Egg and avocado smash

Protein and healthy fats are your best friends for breakfast choices.  They help to keep you feeing fuller for longer, but importantly ensure energy levels are even and sustained throughout the day.

Egg and avocado therefore make a great partnership.  And avocado really lends itself to being smashed onto some kind of whole grain toast.  If you’re troubled by bloating after eating bread, then sourdough is kinder on the digestive tract.  Just make sure you choose the whole grain variety.

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Avocados are full of healthy fats, the monounsaturated kind that are great for the heart and skin, and much more.  The body also needs healthy fats to absorb essential nutrients such vitamins A, D, E and K.  Plus, we can use the fat as an energy source too.

When it comes to protein, eggs are a top choice because they contain all the essential amino acids the body needs. Once fuelled up on this breakfast, you’ll be ready for any outdoor activity.

Overnight oats

Whether you’re vegan or just simply want an alternative to eggs, then oats make a fabulous breakfast.  During the warmer summer months, eating hot oat-based porridge may not seem quite right, hence soaking them overnight in a little plant-based milk or apple juice is a perfect option.

Porridge topped with bananas and blueberries

Oats make a great breakfast choice because their fibre content means they provide sustained energy rather than the quick ‘hit’ you get from sugar-laden cereals. Plus, whole grain oats contain plenty of energising B-vitamins, so you’ll certainly be fuelled up and ready to go!

It’s important to add some protein to your bowl, so high protein natural yoghurt (which can be plant-based) makes the perfect combination.  Enjoy some berry fruits with your overnight oats and you’ll be getting antioxidant protection and energising vitamin C too!

Home-made baked beans

Beans on toast is another brilliant energising meal to start your day.  And the very best way of enjoying this meal is to make your own bean mixture.  It really doesn’t take long but the taste and nutritional benefits are amazing.

All beans are high in protein and contain energising B-vitamins. They are absorbed slowly into the blood stream, so energy levels are sustained throughout the day, Beans also contain lots of antioxidants to protect you against pollution and the sun when you’re enjoying the great outdoors.

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Fry up some onions and garlic, then add the beans, some paprika, a little water and a chopped tomato, cook for 10 minutes and you’ve got one of the healthiest breakfasts on the planet!  You’ll be fuelled for the day and have given yourself some amazing nutrients within this dish too.

If you get your nutrition right at the start of the day, energy levels will be balanced, as will your mood, and you can enjoy life to the full this summer.

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 FOR MORE GREAT NUTRITION AND LIFESTYLE ADVICE:

Sign up to receive our blog and get a weekly dose of the latest nutrition, health and wellness advice direct to your inbox.

For everything you need to know about vitamins, minerals and herbs visit our sister site Vitamin Expert – your essential guide to nutrition and natural health.

Follow us on Instagram @feelaliveuk for nutrition, lifestyle and well-being tips.

Visit us at www.feelaliveuk.com for the latest offers and exclusive Alive! content.

Follow and Chat with Suzie on Twitter @nutritionsuzie

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