How to continue your Lent healthy-eating habits beyond Easter

An easter basket fillwed with flowers and colourful decorated eggs

As those of us who have been giving up certain food or drink for Lent are aware, the 40 days ends this weekend with the Easter celebration.  Whilst we may not be celebrating as, perhaps, we had planned with friends and family, it is a great opportunity to think about the changes you have made over the last 40 days.  

If you’ve worked hard during this period to stay away from certain foods, why not keep up the good work and permanently swap them out of your diet?

Clinical nutritionist Suzie Sawyer shares some great alternatives for you to try.

Crisps

Crisps are a guilty pleasure for many of us who often eat a bag per day with our lunch. A typical bag of crisps contains around 171 calories, a small amount of protein (around 2 grams) and over 10 grams of fat, offering very little nutrient value.

A pot of hummus with pitta bread as a healthy snack

Why not swap crisps for some healthier crackers such as pumpkin and linseed crisp breads, oat cakes or rice cakes. These all make great snacks when energy levels are flagging, and hunger pangs are kicking in, especially if you add some protein: try them with hummus, cottage cheese, avocado or your favourite nut butter.

Alcohol

Most people report how much better they feel when they have a sustained amount of time without drinking alcohol.  And these benefits increase the longer you’re tee total.  Drinking alcohol can become habitual but if you change up your routine, you can break the habit.  Alcohol consumption depletes other nutrients, especially B-vitamins needed for energy. And, of course, alcohol is high in calories: a standard glass of wine contains around 160 calories, whilst a pint of beer contains almost 200 calories – about the same as a slice of pizza.

An alcohol-free cocktail with mint leaves

There are so many alcohol-free but great tasting alternatives to wine, beer and spirits right now, so you don’t need to feel left out. Why not create some delicious alcohol-free cocktails? Serve these drinks in special glasses as if they’re the real thing. Even just trying to cut down post Lent will improve your health exponentially.

Chocolate

If you were a fan of big bars of milk chocolate, then changing to a minimum 70% dark chocolate option (preferably organic) is certainly permitted as a lovely treat.

Squares of dark chocolate

Cocoa naturally contains flavonoids – plant compounds that are high in antioxidants and have also been found to help reduce high blood pressure.  Two or three squares a day will certainly deliver some good health benefits whilst hopefully satisfying any sweet cravings.

Cheese

It’s amazing how many people are addicted to cheese!  Clearly, it does contain many health benefits, being high in protein and bone-loving calcium.  However, it’s also high in amines which can trigger migraines (especially soft cheese) and disrupt sleep if eaten too late into the evening.  Most importantly, cheese has a high fat content so should be eaten in moderation to ensure it doesn’t adversely affect weight and blood fat levels.

Goats cheese round

There are many alternative, delicious vegan cheeses available now, often made from coconut or soy.  If cheese is your weakness, why not try to change it up as much as you can with some alternatives?

Cakes

There are very few of us who don’t enjoy cakes in some form or another. However, if this was your ‘go-to’ treat pre-Lent, then try not to fall back into the same pattern post-Easter. Cakes are calorie high and nutrient sparse; sugar in all its forms robs the body of other nutrients. Have this in mind before you reach for a slice.

Homemade flapjacks

There are some great sweet and healthier alternatives that you can create in your own kitchen. Think homemade muesli bars or flapjacks, fruit pizza made with oatmeal, chocolate covered bananas, or fruit loaf. They all contain some health benefits (especially energising B-vitamins and immune-loving vitamin C) and should help you manage any sweet cravings.

So, celebrate your 40-day resolve this weekend, and plan your next 40 days and beyond to be even healthier with these delicious alternatives!

Stay well.

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How to stay healthy during the lock down

Close up on woman's trainers walking in forest

It’s “National Walk to Work Day” today. But in these strange times, very few of us are likely to be walking into work.  However, we can still embrace this day and use the time to take good care of ourselves, continue exercising or even start a new fitness regime. 

It’s very possible to stay healthy and fit even during ‘lockdown’.

Clinical nutritionist, Suzie Sawyer, shares her top five tips to help boost your wellness during these difficult times.

 

Walk if you can

Walking is still one of the best, but often most under-rated forms of exercise. It’s also great for improving immune system function. Try to walk briskly and get the heart rate elevated.  If you’re able to get outside now, and it’s safe to do so, make your daily exercise really count.  And if you’re not used to walking very far, try to go a little further each day, but always walk for at least 30 minutes if possible.

A woman with a rucksack enjoying a walk outdoors in a forest

Whilst walking is great exercise for the whole body, including the legs, leg muscles still need further challenging.  Why not stop every ten minutes or so and do 10-20 squats? This is one of the best exercises you can do for the legs.  Keep squats as low as possible for best effects.

Create an ‘at-home’ circuit

Short, sharp circuits, often referred to as HIIT (high intensity interval training), are incredibly effective for weight loss and fitness.  Even better, you can set up a simple circuit in your living room.  Jumping jacks, burpees, side, forward and back lungs, jumping squats, high knees carried out in a continuous loop will certainly get the heart racing.

Close up of woman working out at home

The beauty of this type of training is that it raises your metabolic rate, so you’ll get the ‘after-burn’ if you do this first thing in the morning.  There are plenty of circuits you can find on-line.  Whilst it may be hard to keep your motivation up right now, if you do find yourself with more time on your hands, then try to use the time purposefully.  You may find your fitness levels improving, especially if you’re someone who generally struggles to find time to exercise.

Look after your good bacteria

Whilst it’s important to keep the outer body working well, you need to look after the internal too.  Clearly, we don’t know everything that’s going on within and often the body doesn’t tell us until we get sick.  But prevention is always better than cure and what you eat can have a significant impact on wellbeing.

A range of green vegetables

It’s super-important right now to look after your immune system to protect yourself as best you can.  The beneficial bacteria in your gut (also known as friendly flora) are the gatekeepers to the immune system. It needs nourishing and feeding with the right foods. Try including natural yoghurt, fermented foods such as tofu, tempeh, kefir and kombucha, plenty of green leafy vegetables and asparagus.  Drinking green tea is also good for feeding the gut bacteria.

Sleep well

Having enough sleep is essential for a healthy immune system.  It’s also essential for a healthy mind and body.  Stress and anxiety can really impact our ability to get a good night’s sleep.  If you are badly affected, then try to take steps to minimise them.

Close up of woman sleeping

Sometimes reverting to a simple routine can be helpful.  Start with a warm bath, using some essential lavender oil, light some candles, read a book and download a calming app.  Limit the time you read or listen to the News right now as this can exacerbate stress.  Sometimes, you must cocoon yourself in order to get your sleep patterns on track.

Plan and enjoy your meals

It’s often difficult now to get the food you want when you want it.  However, try to ensure you’re eating nutrient-dense foods as much as possible.  Choose unrefined, whole grains rather than white, refined foods and keep sugar intake as low as possible; sugar is very detrimental to immune system function. Choose well balanced meals with protein and plenty of vegetables.

Chicken breast with side salad representing balanced meal

Clearly, if you’re stuck indoors for long periods, it’s very tempting to snack but do try and put the fridge in isolation as well as yourself; your health will be much better for it.

So, whilst we all come to terms with the new way of the world, try to move more and keep well through a good diet and exercise regime.

Stay well.

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How to stay healthy and fit through the crisis

WOman holding a weight in one hand and plate of fruit and veg in the other

With the likelihood of a prolonged period of social distancing and home working, our normal everyday routine will become very disrupted.  Whether you’ve got a little more time on your hands because you’re not travelling to work, or you’re having to work much longer hours because you’re a key worker, it’s most important to keep as fit and healthy as possible during these challenging times.

Finding new ways to keep fit or new dishes to try will help to boost your morale and wellbeing.

Clinical nutritionist Suzie Sawyer shares her top tips for lasting wellness.

Load up on fruits and veggies

It seems like the shelves have been stripped bare of dried goods, such as pasta and rice, but fruits and vegetables are hopefully still available, certainly in lots of areas.  Also, don’t forget the corner shops and local farmer’s shops which still seem to be well-stocked.

A range of fruits and vegetables

Protecting the immune system is the most important thing you can do right now and there’s a variety of ways you can really help yourself and your family.  Fruit and vegetables are some of the richest sources of immune-boosting vitamin C, a great anti-viral agent.  Whilst it’s not going to cure the virus, having strong immunity will put you in better to shape to fight it if you are unlucky enough to succumb.

If you’re used to having pasta-based meals, then why not try more vegetable-based ones?  Sweet potato curry or sweet potato vegetable pie (loaded with immune-boosting beta-carotene), roasted veggies with chicken, fish or tofu, cauliflower curry, fajitas with avocado and red peppers – it’s just about getting more creative with your choice of dishes.

Sweet potato shepherd's pie

If you’re one of the 72% of the population currently not eating the minimum five-a-day of fruits and vegetables, then use this time to eat as many as you can daily.  Frozen are just as good as fresh as they’ve generally been frozen quickly after harvest.  Make your meals as colourful as possible!

Take a vitamin D supplement

We are all advised by Public Health England to take a vitamin D supplement through the winter months.  Never has there been a more important time to be taking a vitamin D supplement; vitamin D is essential for the immune system. And even though some sunshine has appeared, it can never produce enough vitamin D on the skin to be fully effective.

Vitamin D and a sunshine symbol written in the sand

Better still, take a daily multivitamin which includes a minimum of 10 micrograms (ug) of vitamin D: a multivitamin will also help plug any other nutrient deficiencies and further protect the immune system. You can also get some vitamin D from foods; eggs, mushrooms and fish are good sources, plus certain fortified foods such as breakfast cereals.

Sleep and rest well

In these times of heightened anxiety, stress can have a detrimental effect on the immune system.  It’s therefore really important to make sure you’re getting sufficient rest and seven or eight hours sleep per night.  Lack of sleep suppresses T cells in the immune system, which are needed to fight viruses and infections.

Close up of a woman asleep in bed

Equally, trying to take some relaxation during the day, can help you to sleep better at night.  Try using a calming app, practising meditation, reading a book – whatever you find helpful.  Also try to keep to regular bedtimes.

Woman with legs crossed sitting on bed meditating

If you’re used to being a social butterfly, clearly everyone’s wings have been clipped for a while.  Use the time to cut down on caffeine and alcohol as both will stop the body from sleeping peacefully.  If you’re in the situation of being indoors much more, then take the opportunity to re-think your life and try to ditch those foods or activities that are not promoting good health.

Warm yourself from the inside

It’s crucially important to keep the body hydrated to protect vital organs and make your internal environment more difficult for viruses to enter.

Glass of water with lemon

Additionally, if you’re dehydrated, your brain is going to feel foggy, concentration will be poor and energy levels low.  The body really likes warm drinks (about blood temperature).  Start the day with some warm lemon water to flush through the liver.  You can also sip this with some immune-boosting ginger throughout the day.

A cup of camomile tea and camomile flowers next to it

There’s a myriad of herbal teas which also boost immunity; echinacea, peppermint, red bush, green, rosehip and turmeric. Have one on the go throughout the day.  Soups containing loads of vegetables are also great immune boosters; chicken broth is thought to help fight viruses.  If you can boil up the bones to make a chicken stock first, even better!

Get some exercise

This is more difficult now with formal exercising venues, as well as public parks, largely being closed.  However, even if it’s a stroll around the block, getting some fresh air (away from other people) is great for the immune system.  However excessive exercise actually depletes immunity, so for some perhaps an enforced ‘slow-down’ may be good. Don’t overdo it.

Close up on woman's trainers walking in forest

Get creative with some kind of exercise routine. Running up and down stairs, press-ups, core exercise, squats and lunges can all be carried out at home.  Yoga, Pilates and other stretching exercises only require a mat: there are plenty of free videos online to follow in order to keep motivated.

A woman practising yoga in her living room

Most importantly, try to stay positive.  This is a phase in time that will pass.  However, the more you can do to keep yourself healthy the better you’ll come out the other side.

Stay well.

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Eat well: five ways to overhaul your diet

Close of up happy woman eating breakfast bowl of porridge and banana

We can all get ‘stuck in a rut’ with our diet at times.  Maybe you have run out of ideas as to what to eat or get confused as to what’s good and what’s not. Or perhaps you are struggling to get your normal food items during the current situation.

This may be the time to try some new foods or mix it up and try some different meal ideas and recipes.

Clinical nutritionist, Suzie Sawyer, shares her five top tips for overhauling your diet for maximum health benefits.

Add some mood-boosting foods

During these rather glum times with everyone feeling low in mood, give yourself a turbo-charge with these foods to help put a smile on your face.  First-up is salmon; oily fish is loaded with mood-boosting omega-3 fats.  Plus, it’s so easy to cook. The simplest way is baked in the oven with some lemon juice and chopped chives or tarragon.

Fillet of salmon with some steamed asparagus

Bananas are high in vitamin B6, needed to produce brain neurotransmitters.  Why not added some chopped bananas to your morning cereal or porridge or eat as a mid-morning snack?

Squares of dark chocolate

Treat yourself to some dark chocolate. It contains tryptophan – an amino acid which produces our happy hormone, serotonin. There’s much research to suggest that people who eat dark chocolate suffer fewer depressive symptoms.  You can officially now eat dark chocolate guilt-free!

Look after your liver

Liver health is key to feeling happy or sad; if your liver is sluggish, then you can feel ‘down in the dumps’. Vitamin C-rich foods such as grapefruit, lemons, limes and oranges are all liver-friendly.

Citrus fruits including lemon, orange and grapefruit

Additionally, berry fruits and green foods such as leafy vegetables as well as green algae, including chlorella, really aid good liver detoxification.  Why not whizz up a morning smoothie and throw in as much as you can, plus include some powdered chlorella and hemp protein to power-up your morning?

Eat enough protein

People often think about carbohydrates for energy, but protein is equally as important.  Crucially, protein is needed for good immune-system function, especially key right now.  Make sure you’re eating some protein at each meal, whether from animal or vegetable sources.

A range of food high in protein

Fish, poultry, eggs, dairy, meat, offal, soya, beans, legumes ……. there’s so much choice.  Plus, grains contain some protein; quinoa is especially protein rich.  However, whilst pasta does contain some protein, if you’re making a dish with just a tomato-based source and nothing else, then it’s best to add some other protein source. Protein also keeps you feeling fuller for longer, so you’ll not be looking for snacks during the day.

Keep your immune system in good shape

We know protein is essential for a good immune system.  However, there are other nutrients equally as important.  Vitamin A, Vitamin D, Vitamin C and the mineral zinc are top of the list.

A range of colourful fruit and vegetables

Red, yellow and orange-coloured fruits and vegetables are rich in beta-carotene which the body turns into vitamin A as needed, so carrots, sweet potatoes and peppers are your best friends right now.  The most useful source of vitamin D is from sunlight, which is sadly lacking at the moment, so ensure you’re supplementing daily to keep your immune system in good shape.

A range of colourful fruit and veg rainbow

Vitamin C is found in most fruits and vegetables so check your plate at every mealtime to ensure you’re eating part of a rainbow.  Plus, zinc is found in seafood, whole grains, eggs and red meat so keep a check on how much you’ve got in your diet.  Its advisable to be supplementing with a good multivitamin and mineral as it’s especially important to plug any nutrient gaps.

Keep it simple

Overhauling your diet doesn’t need to be over-complicated.  Sometimes just taking simple steps can make a whole difference.  For example, one of the best investments you can ever make is to buy a slow cooker.  You can literally throw everything in at the start of your day and you’ll have a delicious meal by dinner time, with very little effort.  All the nutrients are retained because it’s cooked in the same pot.

Slow Cooker with chicken legs and vegetables

Stir-fries, one pot meals, and simple pasta meals take very little time.  Try to have some frozen fruits and vegetables in the freezer – their nutrient content is great – so you’ll never be without your rainbow!

So, with a few simple dietary changes, you can really boost your energy, immunity and overall health during the coming weeks and months.

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Why eating more vegetables is so good for you

Happy woman holding a brown paper bag of vegetables in her kitchen

There are many reasons why vegetables should feature very highly in your daily diet. Packed full of nutrients, the range of vegetables available to us all year round makes including them in our meals every day pretty easy.

This month why not take the Veg Pledge and increase your vegetable intake?

Clinical Nutritionist Suzie Sawyer shares five great reasons why you should.

Vegetables are loaded with nutrients

Vegetables are the most nutrient-dense food groups on the planet.  The human body needs around 45 nutrients daily (including water) and a very large proportion of these are found in vegetables.

A range of vegetables on a wooden background

If you eat a wide variety of vegetables, then you’ll certainly be loading yourself up with a good range of nutrients.  First up are vitamins, most of which can’t be made in the body so have to be eaten very regularly.  Vitamins such as A, C, and E are all key for the immune system. The B vitamins are needed for energy and a healthy nervous system and brain. Vitamin D is essential for healthy bones and teeth.  And that’s just the beginning!

The body contains a range of trace minerals that are utilised for many body functions, so must be eaten regularly as well.  Calcium is the most abundant mineral in the body, with most of it being stored in the bones.  Magnesium is key for bone health but also for the heart. Potassium and sodium should also be in good balance to support our cell make-up.

Vegetables are packed with antioxidants

Antioxidants protect the body against free radical damage.  Free radicals come from the environment but also from within the body.  Whilst the body has its own antioxidant systems, it needs more protection from foods we eat, including vegetables.  The richer and darker the colour, the more antioxidants the vegetable provides; broccoli and kale, for example, are packed with antioxidants.

A range of orange vegetables

The colour of the vegetable also gives a clue as to the different types of antioxidant it contains.  For example, orange and red vegetables contain lots of carotenoids. Some of these are turned into vitamin A in the body. Others serve to protect the body against disease, the aging process and from nasty bugs and infections.

Vegetables are loaded with fibre

We need around 30 grams of fibre in the diet each day to help the digestive tract run smoothly.  Fibre is also needed to aid liver detoxification, balance blood sugar levels and keep cholesterol levels in check, just for starters.

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

Foods contain soluble and insoluble fibre, and we need both, but vegetables contain high levels of soluble fibre.  As an example, there’s around three grams of fibre in a cup of cauliflower so the body needs plenty more from food sources to keep the levels topped up. There are of course other foods, especially whole grains, which contain plenty of fibre.

Vegetables are good for the environment

There’s so much research to suggest that adopting a primarily plant-based diet is very beneficial for health.  However, with climate change and environmental issues of real concern right now, eating more vegetables and less meat is seen as a very good thing.

close upof woman carrying basket of in season fruit and vegetables

Ideally, we should be trying to eat foods in season.  We’ve got very used to being able to eat a whole range of vegetables throughout the year due to the wide availability. Farmer’s markets and local growers should be supported as much as possible and are the best places to find in-season, fresh produce.  Plus, if you can find organic growers then you’ll be reducing your own intake of pesticides and well as being kinder to the environment.

Make vegetables the main event

You can use vegetables in so many ways, not just as side dishes, but also as mains.  Think vegetable curries, risottos and soups or put some of your favourites in a slow cooker with some stock for a lovely warming winter meal.

A bowl of vegetable soup surrounded by vegetables

The varying and wonderful tastes of vegetables can also be enhanced with plenty of delicious and health-giving herbs and spices.  For example, why not try garlic, ginger,  chilli, turmeric, paprika, basil, rosemary or sage. There are so many herbs and spices that can be added to vegetables to both enhance taste and have additional health benefits so get creative!

CLose up of a pestle and mortar surrounded by herbs and spices

 

Eating delicious food is one of life’s pleasures and there are certainly many ways to make vegetables tasty and a big part of your everyday diet. Five-a-day is the minimum you should be aiming for but the more the better!

So, take the veg pledge and enjoy creating vegetable-based dishes this season.

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Self-care this autumn: top nutrition and lifestyle tips

Happy woman outside in winter with energy

We’re coming into the harsh seasons; the ones that can take their toll on your body, affecting how you look and feel. 

Autumn and winter weather tend to put more stress on the body because it’s naturally trying to keep warm, whilst protecting itself from all the nasty bugs flying around.

Clinical nutritionist, Suzie Sawyer, shares five ways you can keep give yourself some autumn kindness.

Eat warm

It’s not just the seasons that change. The body also requires different foods at different times of year to maintain optimal health.  Energy levels tend to be lower at this time of year, so the body needs the right foods to kickstart metabolism and avoid any duress.

It’s not about over-indulging in calorie-dense, nutrient-poor snacks. Instead give the body warming foods.  For example, out go salads and in come hearty soups, which contain filling grains and beans, as well as vegetables.

Close up of woman's hands holding a bowl of warming soup

Warming spices are also needed at this time of year.  It’s no coincidence that cinnamon and nutmeg are traditionally Christmas spices, when the weather is generally cold.  Ginger is also another wonderful spice for warming the body. It’s a natural anti-inflammatory and helps blood flow around the body, improving circulation.

Be kind to your liver

In naturopathic medicine, the liver is the organ of anger.  It makes sense, therefore, if you’re not being kind to it, it’s going to let you know.  Low energy, dull skin and poor digestion are often signs that the liver is distressed.

Asparagus tied in a bunch

Being kind to your liver means feeding it with liver-loving foods and herbs.  Both Jerusalem and globe artichokes are great for liver health.  Additionally, green tea, dandelion coffee, asparagus, parsley, milk thistle and chlorella help the liver’s natural detoxification processes and help protect it from damaging toxins.

Love your brain

The brain uses around 30% of our total energy intake.  Therefore, it needs to be frequently fuelled with nutrient-dense foods, particularly whole grains and omega 3 fats.

A range of wholegrain foods

Wholegrains such as oats, rye and barley, contain plenty of B vitamins, all of which are needed in different ways for good brain health and function.  Plus, they’re energy-dense, providing glucose that the brain loves.  Additionally, the brain contains lots of omega-3 fats, so these need to be eaten very regularly to ensure you’re treating it kindly.  Oily fish such as salmon, mackerel and sardines are the order of the day or try flaxseeds and pumpkin seeds if you follow a vegetarian diet.

Feel gratitude

It’s very easy to moan about life and our ‘lot’.  Indeed, daily life is tough with many challenges along the way.  It’s therefore all too easy to get bound up in everyday problems and forget to be thankful for everything that’s good in your world.

A close up of a typewriter with the word gratitude typed

Being grateful is a wonderful way of being kind to yourself.  Even if it’s only being grateful for a good cup of coffee or a nice message someone has sent you.  It’s always good to write or say out loud three things every day you are grateful for.  It will soon put a smile on your face.

Prioritise sleep

This is probably one of the kindest actions you can give your body.  Sleep is essential to restore and repair.  We know how debilitating it is when we have a run of bad nights, which may even lead to insomnia.

Close up of a woman asleep in bed

Good sleep invariably must be worked for.  Electronic equipment needs to be turned off completely two hours before bedtime.  Then try having a warming bath, reading a book, putting lavender on your pillow or listening to a sleep app. Eating a few almonds before bedtime helps produce the sleep hormone melatonin which in turn will aid your sleep. Meditation is also another helpful measure you can take. Find whatever works for you and enjoy peaceful slumbers.

So, practise being kind to yourself this autumn – your body will certainly thank you for it.

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Top nutrition tips for a delicious summer picnic

A picnic basket on a wodden table overlooking a beautiful countryside scene

It’s that time of year when we should be enjoying being in the great outdoors with a picnic! And your picnic basket certainly doesn’t need to be filled with lifeless sandwiches.

SMALLER--4 Suzie Blog pic

Think colourful, appetising and, most importantly, healthy foods!

Clinical nutritionist Suzie Sawyer shares her five healthy and tasty picnic ideas.

Energising salad

Whether you’ve woken up and decided ‘today is the day’ for a picnic you certainly don’t want to be spending hours in the kitchen preparing food. You want to get out there and enjoy the day. A salad will help keep you energised for the odd ball game during the day, and is a great choice.

A quinoa salad with vegetables

As with any meal or dish, the more colour you can inject, the better and this salad is no exception. This one has a base of protein-rich quinoa (try to get as many colour varieties as possible of quinoa. Add broad beans (also known as lima beans) which are packed with energising folate. Then mix some spring onions, chilli, chopped celery, mint leaves and chopped parsley with some tasty French dressing.

This is a really energising and sustaining salad, loaded with antioxidants but also containing two healthy herbs; mint and parsley both help digestion and detoxification.

Wraps

Whilst sandwiches may become limp and unappetising, wraps are much more substantial and are easier to transport. Plus, you can pack a variety of different fillings to suit all tastes. A really nice option is falafel, sliced beetroot, feta cheese and crispy lettuce. It’s a really colourful wrap that’s packed with liver-loving beetroot and protein-rich feta and falafel. It’s also great for any vegetarians in the group.

Falafel wraps

Another wonderful alternative wrap recipe is smoked salmon, egg and spinach with a little mayonnaise. Not only is this one really quick to prepare, it’s a nutritional powerhouse. Smoked salmon contains plenty of brain-loving omega-3s, plus spinach is a great source of energising iron as well as some B-vitamins. And even though you’ll be out in the sunshine (hopefully), egg yolks are a source of vitamin D which will help top up levels in the body. We’re finding out more and more about the absolute need for plenty of vitamin D so use every opportunity you can to top up.

Colourful skewers

Here’s another colourful picnic idea that’s really quick to prepare and won’t spoil in transportation. Why not take on an Italian theme for this one? Cherry tomatoes work really well with mozzarella, cheese, olives, basil leaves,  tomatoes and perhaps a little folded Parma ham.

Tomato mozzarella and basil skewers

Tomatoes are full of the powerful antioxidant, lycopene. It’s a fat-soluble nutrient meaning it’s much better absorbed when eaten with a fatty food such as mozzarella and Parma ham. Additionally olives are high in monounsaturated fats which are very beneficial for the heart. So, if you’re picnic takes on a more active theme, you’ll be protecting your heart health both from the exercise and your menu plan!

Flapjacks

It’s always nice to enjoy a sweet treat on a picnic and flapjacks don’t need to be sugar-laden. This recipe contains some energising oats as well as plenty of seeds-containing omega-3s. You can use agave syrup to sweeten which is still a form of sugar but is higher in fructose than glucose so won’t give you a dramatic sugar-rush.

Homemade flapjacks

Porridge oats work really well mixed with seeds, chopped dates and apricots, chopped hazelnuts, a little butter and some raisins. These flapjacks also provide energising snacks throughout the week and will become a lunch-box favourite if you’re running short of ideas!

And to drink …..

Finally, you need to think about what to drink and what better than some delicious elderflower cordial? It’s one of those drinks that everyone can enjoy and whilst it contains some sugar, it doesn’t need to be overly sweetened. Elderflowers are in abundance on trees right now, so grab around 30 heads, pour over boiling water, add some lemon and orange slices and a little sugar and leave overnight.

Homemade elderflower cordial

Elderflowers have been used traditionally for many years as a general health tonic, to help digestion and to soothe a cold and unblock sinuses.

So enjoy a healthy, fun-filled picnic as part of your day in the great outdoors!

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Enjoy your healthiest festival ever with these top nutrition tips!

Two women lying in a tent at a festival wearing wellington boots

Festival season is here! And whilst they’re not renowned for being the healthiest of experiences, there is much you can do both before and during the event to ensure you stay happy and healthy throughout.

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Clinical nutritionist Suzie Sawyer shares her five top tips for festival health!

 

 

Before you go

As the saying goes ‘prevention is better than cure’ and this is most certainly the case when it comes to festival health. The body is going to be severely challenged during a festival; low-nutrient food choices with the potential for an upset tummy, lack of sleep, too much sun (if you’re lucky!) and maybe a tad too much alcohol.

However, your digestive system is your best friend here because if you can keep that in good shape, everything else will be supported. First up is the friendly bacteria in your gut; when this is well balanced it will help prevent tummy troubles, support the immune system and help the body better metabolise alcohol or too much sugar generally. If possible, take a course of probiotics for a couple of weeks prior to the event; these are readily available in health food stores.

A word cloud around Probiotics

Additionally, eat loads of foods that help feed the good gut bacteria such as live natural yoghurt, onions, garlic and green leafy vegetables. Green tea is also fantastic for both the immune system and the digestive tract.

Your natural health survival kit

There’s a few natural health aids you can take with you which will help to keep troublesome symptoms at bay. For a start, keep taking the probiotics (one a day is fine) for the duration of the festival. Also be sure to pack the herb Milk Thistle which can be easily purchased in tablet form from health food stores. It’s one of the best herbs for supporting the liver and soothing nasty hangovers. It also helps the digestion, so may soothe a grumbling tummy whilst you’re away.

Milk thistle flower and herbal medicine tablets

Whilst you’ve not gone to the festival to sleep, you’ll feel a whole lot better and enjoy the event to the full if you’re able to get some shut-eye. The herb valerian specifically helps with sleep, so take it while you’re there. An eye-mask and earplugs might also be advisable!

Make great food choices

Clearly, there’s a lot of unhealthy food to tempt you at festivals but there are some great staples which can provide you with a good balance of healthy nutrients. Breakfast is THE most important meal when you’re at a festival to help keep blood sugar in balance and energy levels sustained. Plus, you’ll be less likely to be tempted by unhealthy snacks and food later if you’ve started the day right. Eggs are always the best choice.

Poached egg on brown toast

Some of the best festival food choices are veggie options, including falafels, tacos and bean salads which are all energy-dense. They’ll fill you up without causing bloating. Plus, there’s often a coconut van on site; coconuts are great for energy and will also banish hunger pangs.

Water is your best friend

There’s rarely a more important time than when you’re at a festival for keeping the body properly hydrated. Lack of water is going to leave you literally feeling ‘drained’. Worse still, severe dehydration, coupled with sun and alcohol can lead to health problems. However, this is easily avoided by drinking around ¼ litre water every couple of hours, and definitely try and hit the 1.5-2 litres per day (more so if the weather is hot). If you are drinking alcohol try and alternate with a large cup of water in between alcoholic drinks.

Close up of woman drinking a bottle of water in summer

It’s also an occasion where drinking slightly diluted fruit juice is good to do; the body rehydrates quicker with a very slightly sweetened liquid.

Sneak in some snacks

Whilst it’s not always easy to take your own food into a festival and each event will differ, it’s not normally too difficult to take snacks such as protein bars, nut and seed combinations, coconut pieces, dried fruit or energy bars.

A selection of nuts as a snack

Whilst many snack bars are fairly high in calories, because they’re generally a combination of protein and carbohydrate, they will certainly get over any energy dips and keep blood sugar levels in balance. It might not always be convenient to buy food and having some handy snacks will help you through. Equally, you’ll be getting some additional nutrients such as vitamin C and zinc, to support your immune system.

So enjoy your festivals this season and hopefully you will return home feeling relatively healthy!

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Seasonal nutrition: Re-charge your June diet

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

Every season brings a wealth of delicious, nutritious and colourful foods and summer has it all! It’s always best to eat with the seasons to gain maximum nutritional benefit from foods. However, it’s also a great time to make sure your June diet is on-track, keeping you feeling healthy and energised through the summer season.

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Clinical nutritionist Suzie Sawyer shares the range of foods that can help kick-start your healthy eating plan for June.

 

 

Favourite fruits

Summer always brings a wealth of colour variety and nutritional goodness with all the delicious fruits available. It’s actually the best month for one of our all-time fruit favourites, strawberries! They contain some of the highest levels of vitamin C of all fruits, plus a wealth of beneficial plant compounds providing antioxidant protection. Many of these benefits are found in the skin and seeds.

a punnet of strawberries

And whilst there’s often a big question mark around fruit and sugar content, the good news is that strawberries (and all berry fruits) are low on the glycaemic index, so won’t upset blood sugar levels. Plus cherries are in season now too! Peaches are also on trend and they’re loaded with immune-boosting beta-carotene which helps protect skin from sun damage.

Flavoursome fish

Our fish arrives on the supermarket shelves from all over the world so it’s really heart-warming to know that at certain times of year, we can actually eat fairly locally-sourced fish. Scallops from UK waters are always delicious with a sweet taste and firm texture. Additionally, crab is at its best right now, and so is plaice.

Cooked scallpos on a plate

These fish are all high in protein, low in fat and can be used in many recipes. Scallops are great gently pan fried in a little butter with lemon and garlic, plaice works really well also pan-fried with capers and chopped tomatoes and there’s few better salads than one that includes some freshly dressed crab.

Versatile vegetables

Vegetables should always play a hugely important role in the daily diet at whatever time of year. However, make the most of the array of vegetables in season and maybe try some different ones? English asparagus and Jersey Royal potatoes are just two of our seasonal favourites.

Broad beans in a bowl

However, why not try some broad beans? As a member of the legume family, they provide a good source of protein, plus heaps of energising B-vitamins and immune-boosting vitamin A. They’re hugely versatile and very tasty. They can be blended with some frozen peas, lightly cooked for around 3 minutes, whizzed up with some garlic and a little extra virgin olive oil and then spread onto sourdough bread with a goat’s cheese base. Equally, if you’re feeling in the mood for beans then runners come into season in June and are great to eat whilst still tender. They’re perfect with roasted lamb, also now in season.

Carrots being cooked on a griddle pan

Plus, don’t forget carrots! They partner well with everything or can be eaten on their own with some hummus, aubergines (fantastic roasted and then eaten hot or cold) and globe artichokes (great for feeding the healthy gut bacteria and delicious too!)

Healthy herbs

Whilst there’s some wonderful perennial herbs such as sage, rosemary and thyme, there’s plenty of others coming into season in June. Herbs have clearly been used medicinally for many years and whilst we generally choose them to add to our favourite dishes, it’s always good to remember their medicinal powers too.

Basil, which is the main ingredient in pesto, livens up many dishes that would otherwise be plain, such as pasta. However, it also works really well with chicken, mozzarella and tomato as well as white fish. Basil naturally helps the digestion which is why it’s often used with fattier foods.

Basil and pesto pasta in a bowl

Coriander is an essential herb in many curries, soups and casseroles and was originally used to help the urinary tract. Mint also aids digestion; another favourite in tea. Mint, of course is quite unique in that it works really well with sweet or savoury dishes: it’s a must with Jersey Royals and of course summer Pimms!

So why not make a point of eating as much seasonal food this June as you can and reap the fresh nutritional benefits?

 

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Nutritional advice for 5 everyday health concerns

a group of books with titles which describe a healthy lifestyle

Good health is the most important part of life. Indeed, feeling optimally well has to be our ultimate aim so that we can embrace all that life has to offer. But what happens, when the body lets you down and health niggles start kicking in?

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Eating the right foods is the cornerstone of life and it’s never too late to get your diet on track. Most importantly, what you eat can have a really positive influence on many daily health issues.

Clinical nutritionist Suzie Sawyer shares some great nutritional advice for five everyday health concerns.

Ultimate immunity

Having an effective immune system that keeps out unwanted viruses and bacteria is essential for the body to stay healthy. Whilst nature is very clever in providing us with plenty of armoury, the right nutrition can also really make a difference. And as with everything, prevention is better than cure.

Sugar in all its forms is more disruptive than anything to the immune system. Refined, sugar-laden carbs such as cakes, pastries, biscuits and fizzy drinks and alcohol are not the immune system’s friend, so they need to be kept as low as possible. Allow yourself one or two treat days a week but try and keep sugar low on the other days.

A range of vegetables to represent fibre in the diet

Vitamin C is the key nutrient for the immune system. Of course there are many other key immune-loving nutrients but make vitamin C your focus. This means trying to eat as many vegetables as possible; peppers, broccoli, cauliflower, spinach, tomatoes are especially high in vitamin C. Go easy on the fruit and make vegetables the main event. However, all berry fruits are loaded with vitamin C and in season right now, so try to include one portion of these per day.

Glowing skin and glossy hair

Who doesn’t want both of these! Glowing skin and glossy hair are primarily a reflection of what’s within; what you eat makes a massive difference to how you look. As both skin and hair contain protein in the form of collagen and keratin, it’s really important to make sure you’re eating plenty of protein.

A range of foods containing protein

Eat protein at every meal. Include meat, fish, chicken, soya, beans, lentils or dairy produce – all are great sources. It’s also worth bearing in mind that biotin is the most important B-vitamin when it comes to hair and skin. It’s rich in liver, eggs, dairy, and salmon so you might want to also consider these when making your protein choices to get double the benefit.

Smooth joints and strong bones

Having a strong skeletal frame is clearly very important; it works very hard for you! Peak bone density is reached at the end of your teenage years so having sufficient calcium, magnesium and vitamin D (being the key bone-building nutrients) is important in the early years.

A range of foods containing calcium

However, bones and joints need feeding throughout life to maintain strength. Key foods are dairy produce and green leafy vegetables.   Additionally, try and get 15 minutes of sunshine every day daily to help the body produce vitamin D. It’s also advisable to take a daily supplement of vitamin D all-year round because even when the sun shines, we’re not necessarily outside enough to reap the benefits.

A range of foods containing healthy Omega-3 fats

Joints also need ‘oiling’ to keep them running smoothly and to this end the omega-3 essential fats are key. Oily fish and nuts and seeds are the key foods, so include them in the diet as much as possible.

Abundant energy

We all want to feel vibrant every day with plenty of energy to enjoy life to the full. However, many people of all ages complain of poor energy levels which negatively affects their quality of life.

The main energising nutrients are the B-vitamins because they help the body produce energy from food. They are a family of eight vitamins and they can be found in a range of foods. However foods which contain most of the B-vitamins in one source are salmon, liver, eggs, beans, wholegrains, chicken and turkey, so there’s plenty of choice.

A range of foods containing Vitamin B6

Additionally, B-vitamins are used up quickly during times of stress or by drinking alcohol. Interestingly, both of these factors also impact our immune system so it makes sense to balance these as much as possible.

Balanced mood

If you’re frequently feeling low, edgy, anxious or irritable then there may be something amiss with your diet. About 70% of the body’s ‘happy hormone’ serotonin is produced in the gut so what you eat makes a massive difference to how you feel.

Too much caffeine is never going to keep mood balanced; it’s very individual as to how much each person is affected. As a general rule, though, no more than 2-3 caffeinated drinks per day should be consumed; this includes cola and similar caffeine-containing drinks.

Porridge topped with bananas and blueberries

There are some real stand-out foods in terms of keeping your mood boosted through the day. One of the best breakfasts is a bowl of oats, either as porridge or within an oat-based cereal. Oats are packed with complex carbs that keep energy and mood balanced throughout the day. Plus they contain tryptophan, the amino acid that produces serotonin. Top it with a banana, also rich in tryptophan, and natural yoghurt to feed the good gut bacteria and life will feel better for it.

So with a few simple tweaks, what you eat can really make a difference to how you look and feel!

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