Wellbeing

Menopause nutrition: what to eat to help support your transition

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As with most health issues, they can be multifactorial and sometimes take a while to get to grips with.  This is certainly true when talking about menopause.

With over 30 possible symptoms associated with menopause, finding hormonal harmony in this often-difficult life stage, can sometimes be tough.  However, a change of diet can be very powerful and effective.

Clinical Nutritionist, Suzie Sawyer, shares five foods than might help to bring hormonal harmony into your life.

Lentils

If you’re vegetarian or vegan, then hopefully lentils will already feature in your diet.  They are an amazing source of plant protein and can easily be incorporated into many dishes.

Importantly, lentils are a rich source of phytoestrogens, plant foods that naturally contain properties that help balance oestrogen levels.  Phytoestrogens are chemically similar to the hormone oestrogen, hence their effectiveness.  Oestrogen levels naturally fall as women approach menopause and beyond, and it’s this issue that takes most of the responsibility for many of the associated symptoms.

Red,Lentils,Dal,In,Black,Bowl,On,Dark,Slate,Table

If you’ve not used lentils before, then why not make some delicious and filling lentil soup, which is great for colder days. Importantly the protein content of lentils will keep you feeling satiated for much longer than a purely carbohydrate-based meal.

Flaxseeds

Also referred to as linseeds, flaxseeds tend to be the ground version which are great to eat during menopause. Why? Flaxseeds are especially rich in lignans which also have phytoestrogenic properties.

A spoon full of flax seeds

Additionally, flaxseeds are rich in the essential omega-3 fats which become even more essential during this life phase. Therefore, flaxseeds are great for hormone balance, can help reduce hot flushes and are very supportive of brain health; brain fog can be especially troublesome for women during this time.  Sprinkle some flaxseeds on your cereal, natural yoghurts or put into a smoothie every day, for best effect.

Oily fish

Oily fish which includes salmon, sardines and mackerel are a great source of those all-essential omega-3s.  However, it’s oily fish with bones, particularly sardines, that also provide a good source of vitamin D, very much needed for the menopause years. Levels of vitamin D really drop in the UK population during the winter months causing low mood, amongst other problems.

A range of foods containig omega 3 fats

Production of vitamin D is related to the neurotransmitter serotonin, our happy hormone, and a big issue for many women going through menopause is low mood and anxiety.  It follows, therefore, that having more vitamin D in the diet is really important for women’s hormonal health, not to mention for the bones and teeth.  However, it’s not possible to get sufficient vitamin D just from oily fish alone during the winter months, so supplementation is essential.

Broccoli

Broccoli is a member of the wonderful family of cruciferous vegetables which provide a myriad of health benefits, too long to mention them all.

However, for women struggling with menopause, broccoli can really come into its own.  Broccoli (and all cruciferous vegetables) can play a major role in the body’s detoxification processes, including of oestrogen.  This is important because the body needs to eliminate ‘old ‘oestrogens at the end of each cycle so toxins don’t build in the body and cause more symptoms.

Fresh,Broccoli,Soup

Broccoli is also very effective at helping the liver to detoxify.  This is hugely important during menopause, as the body needs to expel oestrogens from the environment, known as xenoestrogens, that can cause even more imbalance and severe hormonal disruption.

Enjoy some broccoli (plus cauliflower, Brussels sprouts, and kale) as often as possible.

Natural yoghurt

As with all aspects of our health, the digestive system features at every level.  If digestion is not working correctly, then nothing else will.  This is especially true when talking about hormonal issues. Constipation can be a major problem during menopause, hence digestive health is key.

A bowl of natural yoghurt on a wooden background

Natural yoghurt is rich in probiotics, those all-important friendly bacteria that live within us and fulfil many different functions, including bowel regularity.  They are fed by vegetables which are known as prebiotics.  Another great reason for eating lots of broccoli!

Natural yoghurt is great for breakfast or with some fruit after a meal.  Make sure you choose live yoghurt and especially those varieties without sugar or sweeteners.

Changing your diet is one of the first steps in addressing menopause misery and it can make a real difference to symptoms.

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Nutritional tips to support brain function

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A plate with a picture of a brain on to represent eating healthily to support a sharper brain

Having a foggy brain is not uncommon and can affect people at any age.  However, brain function does noticeably decline in our 50s and accelerates as we get older. The good news is that we can do so much to support brain function and the sooner we start the better. 

The brain uses about 25% of all the energy we take in as food. It is a highly complex organ and acts as the command centre for the nervous system; as such it needs a wide range of nutrients to effectively perform its many functions.

Clinical Nutritionist, Suzie Sawyer, shares three of her top nutrients to help support your brain.

Omega-3 fish oils

Omega 3s play a key role in brain health.  The brain is made up of 60% fat, much of which are the essential omegas (essential because the body can’t make them, so they need to feature in the diet). In general, the UK population has a lack of these through not eating enough in the diet.

A range of foods containing healthy Omega-3 fats

Deficiency is mainly down to omega-3s only being found predominantly in oily fish such as salmon, mackerel, and sardines – foods that are not widely eaten.  Omega-3s are also found in flaxseeds, nuts, and seeds but they have to be eaten very regularly to obtain what the body needs.

Ideally aim for one to two portions of oily fish every week and sprinkle at least one tablespoon of flaxseeds onto your cereal, yoghurt or in a smoothie every day.  Your brain will certainly thank you for it.

Zinc

The mineral zinc is one of the busiest, being involved in around 300 different enzyme reactions in the body.  Zinc is significant when it comes to brain health because it’s needed for the production of those all-important brain neurotransmitters.  These include serotonin, needed for mood and motivation, and melatonin, essential for sleep.  Zinc is also used in the production of adrenaline and noradrenaline, essential neurotransmitters for the stress response.

A range of foods containing the mineral Zinc

In short, the brain can’t function without zinc.  Minerals are often referred to as ‘trace minerals’: they are of course needed in small amounts but are crucial to overall health.  Therefore, the diet should ideally be rich in foods containing zinc – think wholegrains, fish, meat, nuts, seeds, and eggs.  The best source of zinc is oysters, so never worry about enjoying them more regularly rather than as a treat.

It’s not that difficult to be slightly lacking in zinc, with white spots on the nails being a tell-tale deficiency sign.  General hormonal disruptions can also be a nudge that you need to eat more zinc-rich foods.

Vitamin B12

The family of B-vitamins all work together but vitamin B12 does stand out as one of the key members when it comes to brain health.  This is because it plays a role in one of the body’s most important biochemical reactions known as methylation.  Whilst it’s not necessary to understand methylation, it’s important to know that it can’t happen without vitamin B12, nor can the brain work correctly.

A range of foods containing Vitamin B12

As part of this biochemical process, memories are formed, and concentration and focus are achieved. Vitamin B12 is only found in animal produce, and in some fortified foods such as cereals.  Meat, fish, dairy, and eggs are the best sources, so vegetarians and vegans should consider taking a supplement to ensure the brain’s not missing out.

If your brain is feeling foggy or you’re lacking in energy (another sign you may be deficient in B12) then it might be time to increase your intake.

The brain is certainly a nutrient-hungry organ, but eating enough of these three nutrients is a really good start.

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Three nutrients to support your immunity this winter

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Close up of a doctor holding a blackboard with Immune System written on it in chalk

It’s feeling decidedly chilly outside!  Unfortunately, winter is not too far away and with that normally comes the round of colds and infections.  And we’re being warned that we could face lots of bugs this winter. 

However, fore-warned is fore-armed in these situations so now is the perfect time to ensure you’re giving your body what it needs to fight off any invaders.

Clinical Nutritionist, Suzie Sawyer, shares her three top immune-supportive nutrients.

Vitamin D

This one has to be at the top of the list! We’ve learned so much more about vitamin D during and since the Covid pandemic, especially in terms of how essential it is for the immune system.

Clearly, we’ve had a good summer, during which time the body restore its reserves of vitamin D, as the sunlight hits the skin.  However, not everyone is in the sun, and it’s not clear just how much the body stores, and reserves are certainly not going to last all winter.

A range of foods containing vitamin D

Vitamin D is found in eggs, oily fish, mushrooms and dairy produce and some fortified foods.  However, it’s not in sufficient amounts and the body still needs to convert that vitamin D into the active D3 form which takes place in the kidneys.  It’s no surprise therefore that it is recommended that everyone takes a supplement of at least 10 micrograms through the darker, colder months of October to March.  This is the minimum amount to take – you may find you need to take much higher dosages, which is why it’s worth having your blood levels of vitamin D checked.

Vitamin C

Vitamin C is a real powerhouse within the immune system. It fulfils many functions but essentially supports the production of immune-fighting white blood cells.  Vitamin C is water-soluble which means it leaves the cells quite quickly, hence it needs to feature in the diet very regularly.

It’s good to know, therefore, that vitamin C is widely found in fruits and vegetables.  In fact, it’s in so many that there’s no real need to over-complicate things by picking and choosing those with the highest amounts!

A selection of fruit and vegetables high in Vitamin C

The best advice is to include plenty of colour in your meals and in this way, you’ll be eating a variety of fruits and vegetables and therefore essential nutrients. This is so important for health and, especially immunity, because fruits and vegetables are loaded with powerful antioxidants which help to protect the body.

The more stressed you are, the more Vitamin C is burned up by the body so if this sounds like you, you may find that it is helpful to take in even more Vitamin C by increasing your intake of fruits and vegetables.

Zinc

One of the reasons why zinc makes its way onto the immune powerhouse list is because it’s involved in almost every aspect of immune function. Without sufficient zinc, many white blood cell functions, critical to immunity, stop working.

Just like vitamin C, zinc possesses anti-viral activity so it can help protect us against colds and flu.  However, the body needs zinc all the time within the body in order to do its work properly.

A range of foods containing the mineral Zinc

Zinc is widely available in plant and animal sources but not in the refined foods that many people eat in abundance.  Try to include more whole grains in the diet such as wholewheat bread and pasta, quinoa, and buckwheat, plus beans, nuts, oats, and fish.  Indeed, one of the highest food sources of zinc is oysters. So don’t wait until Valentine’s Day to eat some of these amazing aphrodisiacs!

Interestingly, zinc is involved in so many functions in the body, it can become marginally deficient quite easily.  Common signs of this are white spots on the fingernails, frequent infections, hormonal disruptions, poor taste and smell, and skin problems.

Start your winter immune preparations now and hopefully you’ll have an infection-free season

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Fuel your exercise: nutrition to support your fitness regime

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Woman in work out gear pausing to drink a bottle of water

We all know how important it is to take regular exercise.  It is recommended that we aim for a minimum of 150 minutes of exercise per week, which equates to 30 minutes of exercise 5 days a week. And hopefully some fresh air too!

Fuelling ourselves with the right nutrition will help produce the best results when it comes to fitness.

Clinical Nutritionist Suzie Sawyer shares her top five nutrition tips for fuelling your activity.

Protein

When talking about exercise and protein in the same sentence, it often gets muddled with ‘body building’. However, protein is not just for those throwing lots of steel around, it’s for all of us!  Protein is essential for building strong muscles and bones but is also very important for repair after exercise too.  Interestingly, we often underestimate the amount of protein required for optimal wellness. So how much do we need?

A range of foods containing protein

It does really depend on the amount of exercise you’re doing.  If you lead a reasonably active life, then aiming for 1.2g of protein per kg of body weight is a good average.  Some days it may be more, some days a little less but it’s important to try and eat protein at every meal.  The good news is there are plenty of options: meat, fish, cheese, eggs, lentils, beans, dairy produce, nuts, seeds and poultry are all good options.

Healthy fats

Seeing the words ‘healthy’ and ‘fat’ in the same sentence can often be confusing. True, having a diet that is high in saturated fats such as meat, cheese and butter is not recommended but it’s important to have plenty of healthy fats in your diet (aim for around 20-30% of overall calorie intake).

shutterstock_417907156-healthy-good-fats-oct16

Healthy fats are the essential omegas found in fish, nuts and seeds, avocados, olive oil, nut butters and eggs.  Fat is needed for the body to absorb our fat-soluble nutrients, especially the all-important vitamin D, essential for muscles and bones. It is also an important energy source for the body.  When it comes to exercise, fat is an important part of nutritional balance, so include some healthy fats in your diet every day.

Carbohydrates

In broad terms, carbs are broken down into glucose, which is used as our main energy source, especially for the brain.  However, the body can run pretty much exclusively on fat in the case of ketogenic diets but does need some training to be efficient.

Foods,Highest,In,Carbohydrates.,Healthy,Diet,Eating,Concept.

When it comes to general exercise, carbohydrates provide great fuel and often in the form of easy snacks.  We often forget that fruits and vegetables are carbs and of course these should feature highly in the daily diet.  Plus, the more you exercise, the more free radicals are produced, so we need plenty of antioxidants in the diet, which fruit and vegetables provide.

If you’re going for a long walk or run, for example, then you may need to take a snack to keep you going.  Bananas are great snacks because they provide glucose and some fructose, that can be quickly absorbed.

Hydration

We so often forget the importance of being properly hydrated, not just for exercise but for daily life.  In a ‘normal’ day, we should really be drinking 1.5 – 2 litres of water daily, as a minimum. However, if you’re going to exercise, try to drink around 500ml in the couple of hours before you start.  Dehydration can be a big issue when it comes to exercise performance.

Top exercise foods

Whilst a varied, balanced diet is essential for a healthy lifestyle, and especially if you’re exercising, we can always harness the power of nature by eating more foods that give you some extra energy.

First up is beetroot which specifically helps to power endurance exercise.  It’s primarily down to beetroot’s ability to produce nitric oxide in the body, which dilates the blood vessels allowing more oxygen to pass through.

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Flaxseeds are another winner to sprinkle onto your morning cereal or oats; they are loaded with omega-3s which help manage inflammation in the body, therefore reducing the risk of injury and improving exercise recovery.

A spoon full of flax seeds

Lastly, why not load up with some pumpkin seeds?  They’re a great source of zinc and iron, both needed for immune support. Iron is also essential for the production of red blood cells, essential to transport oxygen around the body.

Roasted pumpkin seeds

So, fuel your body well and get the most out of your exercise!

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Great British food: five top foods produced locally

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We talk frequently about the health and financial benefits of eating seasonally.  Eating with the seasons provides foods at the time nature intended, meaning they are at their best in terms of nutritional content and flavour.

When it comes to foods that are produced here in the UK, there are many ‘traditionally British’ foods to choose from. 

Nutritionist Suzie Sawyer shares some of her favourites.

Carrots

One of the greatest nutritional benefits of carrots is their richness in beta-carotene.  Beta-carotene is a very powerful antioxidant, helping to protect us from free radicals which can contribute to some of our nasty degenerative diseases.

shutterstock_250834906 carrots July16

The body converts beta carotene into vitamin A which is needed for healthy vision as well as the maintenance of mucous membranes.  Vitamin A can also help protect us particularly from respiratory infections.

Carrots when in season (and organically grown if possible) taste so much better than at other times of year; they are packed with flavour! However, as carrots do absorb pesticides, always peel and top and tail them if they are not organic.

Chicken

Thankfully there are many farms around the UK that are ‘free-range’. Again, organic is preferable, although the birds are noticeably smaller because they contain less water.

Roast chicken leg with potatoes and vegetables

Either way, chicken is a great source of protein, and the dark meat contains twice as much iron and zinc as the light meat.  In terms of vitamins, chickens contain all the B vitamins (around 85% of the daily recommended intake).  Importantly, chicken is a super-versatile meat and easier on the digestion than red meat.

Natural Yogurt

There are some very well-known yoghurt brands around the UK that produce some great natural products.  For people not allergic or intolerant to dairy, then natural yoghurt that contains live friendly bacteria cultures is great for feeding the gut with probiotics.  These friendly guys are so essential for our overall health and wellbeing.  In fact, every day, there’s new research into our internal gut microbiome and what it needs to keep it healthy.

Natural yoghurt

Yogurt is so easy to add into the daily diet and is especially great for breakfast, maybe on some overnight oats with a few blueberries.  And the good news is that oats are generally produced in the UK too, so you’ve got a very British (or Scottish) breakfast.

Beetroot

One of my all-time favourite vegetables, I could wax lyrical about the health benefits of beetroot all day long!  Essentially, beetroot is great for the immune system (it’s very rich in vitamin C) but also protects the body against carcinogens.

shutterstock_210431728-beetroot-and-juice-feb17

However, more recently beetroot has been found to help reduce blood pressure and also promote better performance during endurance exercise. Beetroot provides a great natural source of iron and also betaine which is great for liver detoxification.  In fact, there’s not much it doesn’t do!

If you’re feeling below par, you could do a lot worse than have a daily tonic of beetroot juice for a couple of weeks – it’s my ‘go-to’.

Spinach

Contrary to popular belief, spinach isn’t as good a source of iron as folklore has led us to believe.  However, it still contains some, but importantly provides a high concentration of carotenoids, especially beta-carotene and lutein both great for eye health.

A bowl of fresh spinach leaves

Spinach is also a great source of folate, essential for women pre-pregnancy, but useful for all of us in terms of supporting energy levels.  Even better, spinach can easily be added to your daily diet: go for a morning omelette, a lunchtime vegetable soup or gently wilt in a frying pan with a little olive oil, garlic, and nutmeg, as a delicious vegetable side.

It’s always great to support the local economy where possible whilst grabbing some health benefits from British produce at the same time.

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Feeling blue after your holiday? Try these five tips to set yourself up for the rest of the year

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We look forward to our holidays for so long, and especially with everything that’s happened over the last couple of years. However, in a flash they’re gone and it’s back to the daily grind of life! 

If you are suffering with the post-holiday blues, the good news is that there are some lifestyle changes you can make to set yourself up well for the rest of the year.

Clinical Nutritionist Suzie Sawyer shares some inspirational tips

Get back into a healthy routine

Whilst holidays are, hopefully, positive for mental wellbeing, our eating habits whilst we are away from home are not always the healthiest; we’re on holiday after all, and treats are a part of a well-earned break.  Unfortunately, for some of us, once we return, we can feel lacking in energy and sometimes put on weight too, which doesn’t make us feel great.

DOuble exposure image of a woman running and meditating to represent healthy lifestyle

If you have come back feeling sluggish, getting back into an exercise routine, and eating a well-balanced diet can really help our physical and mental wellbeing as well as energy levels.

shutterstock_390988804 green leafy vegetables Dec16Too many sugary foods and alcohol which we may have consumed on holiday can work as depressants by reducing serotonin levels in the gut. Try switching to a diet rich protein and healthy fats (think avocados and olive oil), plus plenty of green, leafy vegetables: this can really help re-set your mind and body.

Re-set your gut

As part of your health and fitness drive, resolve to love your gut.  Since most of our serotonin (the ‘happy’ hormone) is produced in the gut, the good gut bacteria we have is essential for mental wellbeing.

shutterstock_271644209-indigestion-tummy-dec16

There are not many of us who can honestly say that our digestive systems work perfectly all the time.  Eating different foods and water whilst away, as well as often an increase in alcohol, can often upset things for a while.

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

Think of the gut as a garden that needs seeding, feeding, and nurturing.  The seeding process is all about providing the gut with prebiotics, essentially from foods such as chicory, artichoke, asparagus, flaxseeds, garlic, leeks, onions, and bananas. Try to include some in your diet every day and also drink plenty of green tea.  A happy gut helps create a happy mind!

Make self-care a priority

When you return from holiday think about what makes you happy at home, in your own space.  Reading a book, an at-home pedicure, taking a long bath – the list is endless.  When we’re busy, we often put ourselves at the bottom of the pile when it comes to self-care.

shutterstock_252559804 woman in bath Jan16

Most of us don’t have the luxury of lots of time on our hands, but it’s all about prioritising the time we have, to do what’s good for our physical and mental health. Coming back from holiday with a plan in place for self-care is going to massively help relieve the blues.

Plan positively

Whether it’s another holiday, an event, a concert, a physical challenge, or all of the above, make plans on your return so you can start looking positively forward to what’s ahead.

Close up on woman writing in a pad

Whilst it’s important to ‘live in the moment’ and make the most of each day, having events to look forward to is great for keeping a positive outlook and outsmarting any post-holiday lows.

Get plenty of fresh air

With more of us working from home, and the days becoming noticeably shorter, it’s all-too easy to start hibernating.  However, getting some daily fresh air, even if you only have time for a walk round the block is essential for mental wellbeing.

shutterstock_218997220 woman walking trainers Mar18

Getting fresh air, and importantly natural light, into your brain is also essential for good sleep.  The brighter morning-light conversely, helps the body produce more melatonin – our sleep hormone – at night. It’s also important for circulation to the heart and muscles to take daily exercise in some form or another.

So, banish the post-holiday blues by looking forward to a healthy autumn with a renewed diet and exercise plan as well as some fun events in the future.

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The importance of hydration: how to stay well-watered

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Woman,Drinking,Water.

We’ve heard the word ‘hydration’ plenty of times over the last few weeks, and during the recent heat waves.  It’s been more important than ever to ensure the body is not dehydrated. 

Dehydration makes you feel exhausted.  However, hydration is not just about drinking more water.  Although this is of course very important, there are other measures you can take.

Clinical Nutritionist, Suzie Sawyer, shares her five top tips for keeping hydrated and energised.

First things thirst!

Water is of course the most essential nutrient.  The body is around 70-80% water so it makes sense that we can’t live without water.  However, it’s amazing how little water many of us actually drink in a day.

A close up of a woman holding a glass of water to represent staying hydrated

Your urine should be pretty clear (apart from the first morning pee!) Urine is a good indicator of how well hydrated you are.  Aim for around 1.5 – 2 litres water daily, ideally from a filtered source.  It also depends on how much exercise you are doing and the temperature outside. And always remember to be ahead of the thirst; if you’re thirsty, you’re already dehydrated.

Eat vegetables with a high water content

Whilst it’s important to drink plenty of water, especially during the hot weather, certain vegetables are high in water so will also help to rehydrate.  Top of the list are cucumbers and lettuce which are both around 96% water.  Celery is another great contender being 95% water (and is also great for reducing blood pressure), as are courgettes.

shutterstock_332940713 cucumber June16

There are additional benefits to adding plenty of vegetables to your hydration routine because they all contain loads of electrolytes – minerals that are lost during normal metabolic processes and when we sweat.

Eat plenty of fruit too

There are plenty of fruits that are loaded with water too!  Top of the list is watermelon with 92% water content.  As a bonus, watermelon is packed with antioxidants which are very supportive of overall health.  Watermelon makes a very refreshing snack, especially when the heat is on.

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

Other great fruit choices are strawberries, peaches, oranges, and melon.  These foods are high in immune boosting vitamin C as well as potassium, which is a key electrolyte, along with sodium, both of which help keep body fluid levels balanced.  Nature has been very clever in providing foods, which, when eaten in a diet containing loads of colour variety, provide so many of the nutrients that the body needs.

Get brewing

Drinking herbal and fruit teas are another great way of increasing water intake without caffeine; caffeine can exacerbate dehydration.  Chamomile tea makes a good choice in this respect and is also great for calming an agitated digestion and nervous system generally.

shutterstock_109015685 camomile tea Mar17

You can also make your own tea or water brew.  Lemon and ginger tea (either drunk hot or cold) is brilliant. Lemon adds some vitamin C to the mix and crushed ginger is a great anti-inflammatory, feeding the good gut bacteria and also helping to alleviate headaches and migraines, which can be more problematic when the temperature rises.

And the wild cards!

The body contains a fine balance of nutrients at a cellular level and, of course, we are not ‘pure’ water as such.  Therefore, drinks that contain electrolytes and carbohydrates can actually be more effective at rehydrating.

Woman pouring a glass of milk

In this respect, milk is great because it contains proteins, fats, carbohydrates, and sodium so will also help your body retain fluids (without causing fluid retention).  Coconut water is brilliant at hydrating because it’s rich in potassium (a key electrolyte) and is also energising.

And one you may not have thought about is chia water.  Chia seeds are a great source of healthy omega-3 fats, but chia seeds absorb ten times their weight in water, making a great drink.  For a real power up, why not add them to coconut water?

There are plenty of ways to keep well hydrated and bouncing with energy this summer!

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Making the most of seasonal eating in August

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Close up of woman holding a bowl of freshly picked plums

Whilst it’s not too difficult to find out which foods are in season and when, it’s not always easy deciding what to do with those foods. 

If you’re lacking in meal ideas, then Clinical Nutritionist, Suzie Sawyer, can help bring some much-needed inspiration to your kitchen.

Venison

Whilst many of us don’t think of venison as being a ‘mainstream’ meat, it’s fantastically nutritious and delicious.  It contains more energising iron than other red meats, provides some healthy omega-3 fats and has less saturated fat than chicken without the skin.

A cooked venison steak on a chopping board

I personally love venison and I keep it really simple by cooking it in the same way as a steak.  For this time of year, I would quickly fry the venison (I like red meat fairly rare). Boil some baby new potatoes with some fresh mint and make a large salad – include some spring onion, also in season right now.  That will take no more than 15 minutes and you’ll have a fabulous meal.

Sweetcorn

Fresh sweetcorn (as corn on the cob) may be a little harder to obtain this year with the drought affecting crops in the UK.  However, if you can find some, then grab it straight away.  Corn has always been a food staple and a relatively inexpensive crop to produce. Corn provides beta-carotene which is turned into vitamin A in the body as needed, immune-boosting vitamin C, energising folate and that all-important fibre.

Summer,Food.,Ideas,For,Barbecue,And,Grill,Parties.,Grilled,Corn

In terms of what to do with corn on the cob, there really is no better way than boiling the kernels until soft to poke with a fork and serving with butter and plenty of black pepper. Corn is also great on the barbecue, but ideally partially cook it first.

Plums

Plums need to be picked at just the right time so they have a little natural sweetness rather than being too sharp. However, they have an amazing array of antioxidants which are so protective of overall health, so it’s worth getting the timings right. Plums are also high in vitamin C and potassium which are both great for heart health and keeping the arteries flexible, allowing good blood flow.

Bowl,With,Oatmeal,,Fresh,Plums,And,Nuts,On,Table

Again, I keep it really simple with plums as I love them on my overnight oats.  Therefore, I stew them with a little honey, keep them in the fridge and then look forward to eating them in the morning.

Mackerel

Mackerel is a wonderfully healthy fish.  It’s packed with omega-3 fats which are generally very deficient in the UK diet but are essential for our health.  Importantly, the body can’t make omega-3 fats, so we must eat them in the diet, at least two or three times per week.

Fresh mackerel with lemon and herbs on foil ready to be baked

Mackerel does have quite a strong flavour and is also quite rich so any sauces with butter don’t really work.  Much better I find are spicy or citrus flavours.  Again, simplicity is the way forward so serve up a super-healthy meal by just adding some new potatoes or basmati rice with tender stem broccoli.

Aubergine

We often associate aubergines (called eggplant by the Americans) with Mediterranean countries as they frequently appear in Greek moussakas and French ratatouille.  As they’re cooked and eaten with the skin-on, you’ll be getting all the real value from the antioxidant-rich anthocyanins in the colourful skin. Aubergines are also a rich source of fibre, and manganese which is great for the bones.

Vegetable,Stew,,Eggplant,,Onion,,Zucchini,With,Tomato,Sauce,,Garlic,And

I absolutely love a simple pasta ratatouille; chop up an aubergine, courgette, onion, garlic, and roast in the oven.  It’s always great to add the tomatoes later in the roasting process. Then add the mixture to some cooked wholegrain pasta, toss with a handful of fresh basil leaves and top with some Parmesan cheese if desired.  And the best news is that this dish provides all of your 5-a-day!

So, enjoy cooking seasonally this August and reap the healthy benefits as well as the delicious flavours on offer.

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How to have a healthy afternoon tea

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Luxury,Porcelain,Tea,Set,With,A,Cup,,Teapot,,Sugar,Bowl

Afternoon tea is a British tradition; the ‘meal’ you don’t always need but the foods on the table are too good to resist!

However, afternoon tea doesn’t always need to be calorie and sugar-laden. There are lots of delicious swaps you can make and still enjoy it.

Clinical nutritionist, Suzie Sawyer, shares her five top ways of making afternoon tea healthier and even more delicious.

 

Beetroot hummus and crudités

Homemade beetroot hummus is delicious and nutritious, whilst bringing life to any chopped vegetables you may eat with it. Beetroot really is a super food, delivering plenty of energy, antioxidants and betaine which helps many conditions, especially high blood pressure. 

Beetroot,Hummus

Beetroot hummus is also incredibly easy to make; cook some raw beetroot, add a can of chickpeas, some natural yoghurt, lemon, and cumin.  You can take your choice of veggies but chopped peppers of any colour and carrots are good choices and both deliver plenty of immune-boosting vitamin C.  You’ll be hooked from the first bite!

Toasted bagels

These may not be on the usual tea table, but bagels are much lower in fat and higher in fibre if you choose the whole grain variety rather than other tea-time breads.

Peanut,Butter,On,Half,A,Bagel,On,Snack,Plate

Choice of toppings is up to you, but almond nut butter is incredibly creamy and contains the omega-3 fats which are great for the heart and hormones. Add some smashed avocado and you’ve created a super tea-time treat.  Avocados are rich in vitamin E which is great for the skin. Healthy certainly doesn’t mean ‘tasteless’ with this dish.

Chewy oat cookies

These provide a sweet treat without too much sugar and contain plenty of fibre to keep the bowels regular. These chewy oat cookies contain whole grain oats as the base ingredient which are full of energising B-vitamins, plus beta glucans which naturally help reduce cholesterol levels.

Homemade,Oatmeal,Cookies,On,Wooden,Board,On,Old,Table,Background.

Just add to the oats some shredded coconut, dried apricots and cranberries and a little milk. Mix, bake, and there’s not much more needed for the healthiest, tastiest cookies ever!

Delicate prawn and lemon sandwiches

These are delicate in both taste and shape but are high in protein, so you won’t need too many to fill you up.  Prawns, when drizzled with plenty of lemon juice, become much more flavoursome.

Prawns,In,Mayonnaise,On,Granary,Bread,With,Salad

Traditionally everything is ‘small’ for afternoon tea, and these can be sliced into bite-sized portions.  It’s much healthier to use whole grain bread rather than white, which is refined and stripped of most nutrients, plus brown bread seems to work much better with prawns in terms of flavour.  As you’ve used plenty of lemon juice, the need for too much mayonnaise is reduced, hence this dish is pretty healthy, and, importantly, enjoyable.

Rainbow wraps

Eating a rainbow diet is what we should all aim for.  This means having loads of colour variety in your diet as colour equals nutrients. Wraps tend to much better tolerated by the digestive system as they are lower in gluten.  There are also plenty of options for gluten-free wraps.

Vegan,Tortilla,Wrap,,Roll,With,Grilled,Vegetables.

So, these rainbow wraps deliver on all fronts and can easily be sliced into small portions and arranged on your tea table.   Simply shred some red cabbage and sprinkle with loads of lemon juice and leave for about 15 minutes.  Meanwhile, chop some red peppers, carrot, and spring onion (if desired). Spread the wrap with hummus of your choice, add the cabbage and other vegetables, and you’ve not only added colour to the table, but you’ve ticked some boxes in terms of nutrients too.  All colourful fruits and vegetables naturally provide plenty of antioxidants which help protect the body.

Afternoon tea doesn’t need to contain loads of fat and calories but can still be a healthy treat that all the family will enjoy.

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Pack some of nature’s medicine cabinet for a healthier holiday

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CLose up of smiling woman on the beach enjoying her holiday

We all look forward to our holidays and time away from the stresses and strains of life.  However, travelling itself or just a change of water, food or routine can sometimes play havoc with our health. 

The good news is that nature always has our back in this respect; if you know what to pack there are a range of natural supplements which can help ensure you stay well.

Clinical Nutritionist Suzie Sawyer shares her five top choices to take on holiday, chosen from nature’s medicine cabinet.

 

Sleep peacefully with valerian

Sleep can often be disrupted when on holiday even if you haven’t travelled across time zones. The heat can impact how well we sleep. Or perhaps your holiday location might not provide the quiet retreat you were hoping for.

Woman asleep in bedHelp is at hand in the form of the herb valerian. Used for many hundreds of years as a traditional remedy for sleep disorders, it’s perfect and easy to pack in supplement form in your suitcase.  Valerian works on one of our soothing neurotransmitters, GABA, to also help feelings of calm, and it doesn’t cause drowsiness the next day.

Probiotics to soothe digestion

Probiotics are the trillions off good bacteria that live in our digestive tract and are so very important for overall health.  However, sometimes these guys get upset and imbalanced and then digestive issues can arise.  This can often happen on holiday, sometimes in the form of unpleasant diarrhoea.

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

It’s certainly worth taking a course of probiotics in supplement form before holiday.  Or alternatively, you can load up on probiotic-feeding foods such as garlic, ginger, asparagus, artichoke, green tea, and other fibrous vegetables.

However, do pack a particular probiotic called saccharomyces boulardii which is great for helping to ease traveller’s diarrhoea.  It’s available in supplement form and can be taken long-term too.

Beat the bugs with vitamin C

Vitamin C is one of our key immune-boosting nutrients.  Unfortunately, flights, travel stress, a little too much alcohol, and a new environment can often leave us more vulnerable to colds and infections.  This is where vitamin C comes in.

shutterstock_114498919 woman cold flu Oct16It’s worth packing some effervescent vitamin C tablets and start taking them at the first sign of coughs and sneezes, repeating every few hours. The sooner you start taking it, the more effective it will be.  Some people find their bowels become looser when using it which is perfectly normal.  Vitamin C is quickly excreted from the body which is why it’s best to take it regularly throughout the day.

 

Also load up on plenty of fresh fruits and vegetables, all of which contain some Vitamin C.

Calming Aloe vera for sunburn

Unfortunately, we can often be too enthusiastic when it comes to sunbathing.  Plus, pesky mosquitos can often be an annoyance.  This is where soothing aloe vera gel comes to the rescue.

Woman,With,Sun,Protection,Cream,On,Her,Shoulder,In,The

Another remedy that’s been used for centuries, aloe vera is the perfect antidote for any skin issues.  It can also help with dandruff and an itchy scalp.  Even better, Cleopatra used to call aloe vera ‘The Elixir of Youth’ .  She had amazing skin which she attributed to using aloe vera.  So, you may come back from holiday looking 10 years younger too!

Banish bacteria with tea tree oil

Tea tree oil is one of those remedies that has such a range of uses, it really needs to find its way into your suitcase.

Sports,Injury,Painful,Scratches,And,Open,Wounds,On,Leg,Of

Tea tree is a natural antibacterial agent so you can disinfect anything with it; you can spray it around you on planes or public transport if people are coughing and sneezing or onto any cuts, scrapes, bruises or fungal infections …. the list goes on!

Avoid spraying down the throat or into the ears, but other than that it’s pretty safe to use.

With a little extra precaution, and a few natural remedies, you can have a trouble-free vacation!

 

FOR MORE GREAT NUTRITION AND LIFESTYLE ADVICE:

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Follow and Chat with Suzie on Twitter @nutritionsuzie

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

All images: Shutterstock