Seasonal eating: top foods for September

Ripe,Pears,And,Peaches,On,Table

As a nutritionist, I am frequently talking about eating with the seasons.  This means eating foods at the times nature intended during the year, which generally delivers better nutrient content, enhanced flavours, and greater health benefits.

However, we can sometimes run out of ideas as to what to do with these delicious foods.

Read on for some great suggestions on how best to use my favourite in-season foods right now!

Blackberries

During August and September, the hedgerows are awash with beautiful blackberries, signalling the perfect time for eating this nutrient-dense fruit.

As with all berries, blackberries are loaded with immune-boosting vitamin C and antioxidants, as well as energising folate. They also provide a good source of fibre.  Furthermore, they are low on the glycaemic index so won’t upset blood sugar balance and are great if you’re trying to lose weight.

shutterstock_206260981 blackberries Aug15

As vitamin C is degraded by cooking, fruit is generally at its most nutritious when eaten raw, so why not load some up onto your breakfast muesli or simply enjoy with some natural yoghurt.  And if you can ‘pick your own’ blackberries, or scavenge them from the hedgerows, the taste and nutritional benefit is going to be even better!

Beetroot

Another colourful beauty, beetroot scores highly on both taste and nutritional benefits.  Beetroot is rich in potassium which helps regulate blood pressure but also contains betacyanin which is great for cleansing the liver and supporting any detox plan.  However, as beetroots are quite sweet, many people prefer them pickled but this does reduce their nutrient content somewhat.

Whole beetroots

Beetroots are also rich in immune-boosting beta-carotene, which becomes more bioavailable when beetroots are cooked.  They can therefore be boiled in their skins and then peeled and used in a variety of ways.

The taste and texture of beetroot works especially well with goat’s cheese.  Enjoy the last days of summer by making up a delicious and simple goat’s cheese salad, with chopped beetroot and sprinkled with balsamic glaze.

Celeriac

Often, and very unkindly referred to as ‘the ugly one’ due to its knobbly appearance, celeriac redeems itself with its nutritional goodness and likeable flavour.  Part of the celery family, celeriac has a better taste profile down to its nutty flavour rather than being overly salty.  However, just like celery, celeriac is great for reducing blood pressure and is a good source of vitamin C and fibre.

Celeriac on a table

Celeriac makes a great vegetable side, simply mashed with a little pepper and butter, or mashed with potatoes and garlic. Why not try making it into a soup with apples to create a really balanced and delicious flavour.

Pears

Pears are often forgotten and pushed into the shade by their counterparts, apples, although they bare no relation to each other. Just like apples though, pears are also relatively low on the glycaemic index so are great if you’re watching the kilos.  Importantly though, they are one of the least allergenic foods so are perfect for including in allergy-free diets or for weaning babies. Plus, they are high in the soluble fibre pectin, so are great for keeping the bowels running smoothly.

shutterstock_298111103 pears Sept17

As with many fruits, pears work really well with various cheeses, especially the stronger flavoured ones such as gorgonzola. They are delicious poached in red wine (packed with healthy antioxidants) or paired with chocolate as a real treat.

Peaches

Peaches are loaded with vitamin C, fibre, and potassium.  And just like beetroot, peaches are rich in beta-carotene, which the body converts into vitamin A as required.  Vitamin A is essential for a healthy immune system and for good vision, especially at night.

shutterstock_297863489 peaches July16

Peaches are delicious when eaten simply on their own as a low-calorie snack.  And it’s worth remembering that tinned peaches, which are highly popular, lose most of their vitamin C in the canning process and are also much higher in sugar.  Fresh is always best!

So, enjoy the seasonal delights that September brings and get creative!

Stay well.

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How to pack a healthy picnic

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

It’s a National Picnic Week which means it’s a great time to celebrate everything we love about picnics as well as spending time outdoors in green spaces.

There’s always a great temptation to pack too many ‘treats’ into the picnic basket but there are some great ways to get nutrition without missing out on flavours.

Clinical Nutritionist Suzie Sawyer shares her five healthy picnic swaps, but which don’t swap out the taste!

Swap white for brown

This includes using brown bread or wraps rather than white if you’re packing sandwiches, but also wholemeal pasta rather than white. White bread and pasta have been refined, meaning much of the healthy fibre, essential for good digestion,  been stripped away. So too have many of the nutrients, especially energising B-vitamins and essential minerals such as chromium.

Sandwich,With,Ham,tomato,,Cucumber,And,Arugula,On,The,Wooden,Cutting

Brown pasta has a much fuller flavour and more of a texture than white.  And pasta salads are great for taking on picnics.  Why not try beetroot and cold poached salmon wholemeal pasta, adding some avocado, cucumber, dill and a little natural yoghurt.  This is a really delicious super-food pasta salad.

Swap potato crisps for veggie crisps

Most picnic baskets include crisps in some shape or size. Unfortunately, potato crisps are generally high in fat and low in nutrients.  So, why not swap potato crisps for veggie crisps? Think beetroot, parsnip, or carrot (or all three?) – there are a lot of veggie ‘crisp’ options available in supermarkets.

Home made kale chips in a dish

Even better, make your own kale crisps.  Kale belongs to the super-healthy cruciferous vegetable family which are high in heart-loving vitamin K, relaxing magnesium and are loaded with antioxidants.  Simply pull off the leaves and rub them in a little olive oil and salt. Then roast in the oven for around 10 minutes and once cooled, you’ll have some of the healthiest veggie crisps to take on your picnic.

Swap ham for turkey

If you’re taking sandwiches, then what you put into them can make all the difference.  Ham sandwiches are often popular in the picnic basket.  However, ham is a processed meat and generally also contains high levels of preservatives.  Ham also contains saturated fats which are best minimised in the diet.

Grilled,Turkey,Breast,With,Salad

A far better choice is to use turkey meat instead. Turkey is very low in fat and high in protein (at 31 g per 100g, more than chicken). Why not cook up some turkey breast steaks the day before, which can be quickly grilled.  If you cook a few extra, they’re delicious eaten with Jersey Royal potatoes (now in season) and salad.  For the picnic, turkey steaks can be chopped, mixed with a little pesto and tomatoes, and made into delicious brown bread sandwiches.

Swap cheese spread for nut butters

There is a plethora of ready-made cheese spreads in supermarkets.  Whilst they might taste good, they are high in fat and are not especially nutrient dense.  Why not swap these for some delicious omega-3 laden almond butter.  Omega-3 fats are essential and whilst we need to be mindful of the amount of saturated fats we consume, the omegas are seriously deficient within the UK population and are essential for the heart, brain, eyes, skin and hormones.

Nut butter on rye bread

Almond butter is also high in protein so will keep energy levels sustained throughout the day. Why not add some watercress (one of the healthiest salad vegetables around) for colour and a nutrient blast?

Swap fizzy drinks for kombucha

Fizzy drinks are always popular on picnics.  However, they are certainly not the healthiest of drinks.  Sugar-free versions are packed with sweeteners which have a detrimental effect on mood, but also encourage cravings for sweet food so you still end up eating all the wrong things!

Kombucha,Second,Fermented,Fruit,Tea,With,Different,Flavorings.,Healthy,Natural

Kombucha, however, is a great alternative. It’s a fermented, lightly effervescent, green or black tea drink, which is low in sugar but high in health benefits.  Fermented foods and drinks provide probiotics which are great for feeding the good bacteria and are essential for healthy digestion, good mood and effective weight management. Once you’ve tried them, there’ll be no turning back!

So, get outdoors and celebrate National Picnic Week with these super-healthy food swaps.  Enjoy!

Stay well.

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Eat seasonally: top fruits and vegetables for June

A woman holding a heartshaped bowl full of strawberries

As always time flies by and we’re already at the halfway point of the year. However, a big consolation is that June offers a wonderful array of colourful and nutritious fruits and vegetables. 

The more we can eat with the seasons, generally the better the nutrient content of the food.

Clinical Nutritionist Suzie Sawyer shares her five top fruits and vegetables for June.

Courgettes

A range of courgettes

Courgettes are a type of marrow that are also known as zucchini to the Italians and Americans.  As with many fruits and vegetables most of their nutrients are found just under the skin, hence the skin is soft and perfectly edible.  However, because their flavour is very ‘light’, courgettes are often cooked in recipes with some stronger flavours.  A great option is baking them with garlic, sundried tomatoes, pinenuts and topping with breadcrumbs. Or why not try roasting with other vegetables with rosemary, or in a delicious ratatouille with tomatoes, thyme, garlic and aubergines.

Courgettes,Stuffed,With,Breadcrumbs,,Pine,Nuts,,Sun,Dried,Tomatoes,And

Courgettes are a great source of the antioxidant vitamin C, which helps protect the skin from sun damage and the ageing process.  Additionally, they are high in energising folate and beta-carotene which is turned into vitamin A as the body needs, and which protects the immune system.

Strawberries

a punnet of strawberries

Strawberries are synonymous with the British summer and locally grown summer strawberries have a much fuller flavour than those imported during the winter months.  Whilst strawberries are called ‘fruits’ they are actually from the rose family.  However, we would certainly not hold this against them because they’re nutritional jewels when it comes to delivering plenty of vitamin C (one of the highest amounts within the berry family of fruits).

Strawberries are also rich in powerful antioxidants, helping protect us from disease including heart disease and other degenerative conditions.

Two bowls of strawberries and cream

Strawberries can stand proudly on their own. However, their delicious flavour is enhanced by eating them with a little balsamic vinegar, in a pie, with cream or with other colourful summer berries.

Asparagus

Close up of a woman holding a bunch of fresh asparagus

This is another example of how eating British and in season is an entirely different experience to eating imported versions that can be tough and tasteless throughout the year.  English asparagus needs to be grabbed quickly because the season is very short.  Plus, it quickly deteriorates after picking so it needs to be eaten as freshly as possible.

Grilled asparagus wrapped in parma ham

Asparagus contains more energising folate than any other vegetable and which is a nutrient that’s frequently deficient in the UK population. Additionally, the fibre in asparagus works as a prebiotic, helping feed the beneficial bacteria that naturally resides in the digestive tract and which plays such an important role in our health.  It needs no more than lightly steaming and serving with a drizzle of olive oil and a sprinkle of Parmesan cheese. Or perhaps try them wrapped in parma ham.

Aubergine

Fresh,Healthy,Raw,Purple,Eggplant,On,A,Kitchen,Wooden,Table.

Whilst we tend to associate aubergine with Mediterranean countries, it is widely grown in the UK.  And whilst it used to be advised to salt them before cooking to draw out some of their bitterness, their flavour has changed over the years, so this is no longer necessary.

A colourful grilled vegetable salad with aubergine

Whilst aubergines are naturally low in fat, they are often griddled or grilled using oil and they do tend to soak it up like a sponge so use it sparingly!  They are delicious cooked in this way, but many may prefer to use them in stews, curries, or ratatouille dishes.  Their beautiful purple skin means aubergines are rich in anthocyanins – powerful antioxidants – hence it’s always better to cook them retaining the skin for most nutritional benefits.

Watercress

A bunch of watercress on a wooden board

With its very distinctive peppery flavour, watercress is one of the healthiest salad vegetables. Indeed, it’s a member of the highly nutritious cruciferous vegetable family, just like broccoli, Brussels sprouts and cabbage.  Watercress will therefore also have many of their unique health benefits: it is high in vitamin C, beta-carotene and iron, plus it’s a great liver and kidney cleanser.

A bowl of watercress soup

Watercress is traditionally used in soups and works really well used in this way with Jersey Royal potatoes (also now in season).  However, it’s great to fully enjoy its delicious flavour in salads with bacon, spinach and Parmesan or in carrot-based juices.

So, embrace seasonal eating and enhance your health too this June – enjoy!

Stay well.

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Five breakfast boosts for a healthier start to the day

Healthy,Breakfast,Set,On,Grey,Background.,The,Concept,Of,Delicious

As we approach mid-year, with hopefully the promise of some summer sunshine, now is a great time to overhaul your breakfast to ensure it’s as nourishing and energising as possible. 

Each mealtime is an opportunity to fuel the body with some of the 45 nutrients it needs every day, and a well-balanced breakfast is very important. 

Clinical Nutritionist, Suzie Sawyer, shares her top five breakfast choices to super-charge your day!

Avocado on wholemeal bagel

Cream,Cheese,And,Avocado,Bagel,Against,A,Black,Background

Avocados are really ‘on trend’ food wise, and for very good reason.  And whilst many people avoid avocados because of their high fat content, this is actually one of their plus points. The body needs a certain amount fat in the diet, not least because it’s essential for absorbing our fat-soluble nutrients, vitamin A, vitamin D, vitamin E and vitamin K.

Avocados are also rich in monounsaturated fats which are help support heart health. Choosing a wholemeal bagel as opposed to white will deliver lots more energising B-vitamins, in a balanced way, and sprinkling a few pumpkin seeds will top up protein levels and essential omega-3 fats too.

Chia seed porridge

Vegan,Breakfast.,Oatmeal,With,Chia,Seeds,,Berries,,Seeds,And,Caramel

Porridge is another breakfast staple. It can be eaten hot or the oats can be soaked overnight in a little apple juice and then eaten cold the next day.  Either way, oats are packed with fibre, so are great for digestive health, plus they naturally include beta-glucans which help reduce cholesterol levels.

It’s great to mix chia seeds with flaxseeds as a topping as both are rich sources of the essential and healthy omega-3s. Then add some vitamin C-rich berries and delicious oat yoghurt.  This is a great option for vegans and will help you power through until lunchtime.

Eggs and mushrooms

Poached,Egg,With,Spinach,,Portobello,Mushrooms,And,Vine,Tomatoes

Eggs make one of the best starts to the day because of their high protein content.  This helps balance blood sugar levels and, in turn weight, mood and energy.

Button mushrooms, which are a source of immune-boosting vitamin D, are gently cooked, sprinkled with thyme, in a little olive oil with chopped tomatoes for additional antioxidants and flavour.  Spread them over the plate and poach one or two eggs and pop on the top.

Gluten-free buckwheat pancakes

Buckwheat,Pancakes,With,Berry,Fruit,And,Honey.selective,Focus

Despite its name buckwheat contains no wheat at all.  This makes it the perfect base for the many people who find they can’t tolerate gluten which predominates in wheat-based foods.  This is because gluten is rather ‘sticky’ and tends to cause digestive problems for people even if they’re not allergic or intolerant to wheat.

Buckwheat is also high in protein and low on the glycaemic index, meaning energy levels will be sustained through till lunchtime. These pancakes can be made with egg if desired, and your choice of milk with a little butter and sugar to suit your tastes. Top with fruit and natural yoghurt for a wonderfully delicious and nutritious start to your day.

Protein-powered oats

Oatmeal,Porridge,With,Berries,In,A,Bowl,On,Rustic,Wooden

Whilst oats do contain some protein, if you want a powerful re-fuel after your morning workout, then this breakfast is a great choice.  All nuts are high in protein and although peanuts are not actually nuts in the true sense of the word, they still deliver on the protein front and help repair worked muscles.

If you’re short of time after a workout (or just generally pushed for time), then why not soak some oats overnight in some water with frozen berries of your choice.  It’s always great to have some frozen fruit to hand and it’s just as nutritious as fresh, so there’s no need to worry if getting to the shops is an issue.  Simply stir in some peanut butter or other nut butter such as cashew, and you’re super-charged and ready for your day.

Try not to skip breakfast, as this can often lead to poor food choices later in the day and instead enjoy one of these recipes to charge up your day.

Stay well.

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Celebrating tomatoes

shutterstock_454912315 tomatoes Mar17

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

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

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

Nutritional low-down

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

shutterstock_203320249 tomato salad June15

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

Antioxidant power

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

shutterstock_186831911 tomatoes in heart shape Feb20

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

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

How to eat them

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

shutterstock_175597250 soup June15

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

shutterstock_663551029 spaghetti and tomato sauce Sept17

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

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

Stay well.

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

A range of fruits and vegetables

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

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

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

Boost your Breakfast

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

Spinach and mushroom om

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

A green smoothie

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

Load up at lunch time

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

Brown rice with salmon fillet amd vegetables

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

Quinoa salad with roasted vegetables

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

Dive in at Dinner

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

Salmon stir fry

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

shutterstock_245873155-cruciferous-vegetables-jan17

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

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

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

Stay well.

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Suzie’s five top tips to support your health

shutterstock_583532458 nutrition word cloud heart Mar21

We all want great health and to look and feel well.  Good nutrition is the cornerstone to health; there is so much truth in the adage ‘You are what you eat’. 

But when it comes to the right nutrition where should we start and what should we prioritise?

This World Health Day we ask clinical nutritionist Suzie Sawyer, to help simplify things by sharing her top five health tips.

Routine creates balance

Stressful and busy lives can negatively impact our eating patterns.  Eating at erratic times, missing meals and grabbing food on the run will just create more stress on the body.  When we’re stressed, the body naturally shuts down the digestive organs by diverting blood flow away, which in turn interrupts absorption of essential nutrients.

Range of foods to show a balanced diet

Additionally, the body likes to know when it’s going to be fed otherwise it will start storing fat for survival and naturally slow metabolic rate. Keep eating times regular, chew mindfully, savouring every mouthful (you’ll also naturally not overeat) and take some pride in what you have prepared.  Food is one of life’s amazing pleasures, so use it to feed your amazing body as it deserves. Put eating a varied and balanced diet at the top of your priority list.

Take vitamin D all year-round

If your joints and muscles are stiff, you’re feeling low in mood or sugar cravings are off the scale, chances are you’re low in vitamin D.  Public Health England advise we should be taking a supplement all year round, (and don’t stop just because the sun’s come out!).  It is advised that we should all take a supplement of 10 micrograms daily as a minimum, such is the level of deficiency in the population: in fact, ongoing research telling us we need more. Interestingly, upper safe levels for supplementation of vitamin D are 75 micrograms daily.  If you’ve still got any of the above symptoms, or blood tests reveal you’re low in vitamin D, then do increase the dosage.

A range of foods containing vitamin D

Oily fish with bones, eggs and mushrooms are good food sources of vitamin D so eat these but you’ll still need to supplement as well.

Eat the colours of the rainbow

I talk so much about eating a rainbow of foods and it’s one of the best insurance policies you can choose for protecting health.  The colour of foods, especially in fruits and vegetables, all represent nutrients, and especially antioxidants in many different forms. All are essential for protecting the body against free radical damage.

A range of colourful fruit and veg rainbow

If counting portions of fruit and vegetables is a bit too much (and let’s face it we can’t always know what an individual portion size is), then just aim for meals that are full of colour.  Without even counting, you will be eating a rainbow every day and your health will love every mouthful.

Don’t fear fat

Fat is not only essential for providing energy and keeping us warm, it’s also needed for the absorption of fat-soluble vitamins, including vitamin D. Healthy fats include the omegas 3 and 6, which can’t be produced in the body, as well as olive oil, walnut oil, sesame oil and a variety of other nuts and seeds with their oils.

A range of foods containing healthy Omega-3 fats

In short, the body needs them every day, and eaten in the right quantity, healthy fats are not going to cause weight gain.  On the contrary, without sufficient healthy fats in the diet, the body will start craving sugar causing blood sugar imbalances and often consequential weight gain.

Prioritise protein

Many people wrongly think that starchy carbohydrates fill you up.  And for a time, they will. Carbohydrates from whole grain sources such as oats and whole wheat bread and pasta are slow-energy releasing, keeping everything balanced.  However, it’s protein that keeps you feeling fuller for longer.  Most importantly, protein is essential for numerous body functions such as maintaining healthy immune and hormone systems, building and repairing muscle and bone, and essential detoxification processes.  Ideally it needs to be eaten at every meal where possible.

A range of foods containing protein

The good news is that there’s plenty of choice when it comes to food sources; eggs, meat, fish, poultry, dairy, beans, legumes, soya, nuts, seeds and all foods produced from them. An average-sized person needs a minimum of 50-60 grams daily and most people need much more, especially if they’re active.  You’ll be amazed just how much stronger and energised you’ll feel just by putting protein on the priority list when meal-planning.

So, embrace these five tips and hopefully you will really feel the health benefits.

Stay well.

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Easter eating: healthy and delicious dishes to enjoy

shutterstock_1676194471 easter family Mar21

Traditionally Easter is a time when we see friends and family and enjoy various gatherings.  Whilst it’s not going to be possible in quite the same way this Easter, it’s still a great opportunity to enjoy some wonderfully healthy, tasty dishes and treat yourself.

Whether you enjoy a traditional roast or would like to try some vegetarian alternatives, there is lots of in-season food on offer.

Clinical nutritionist, Suzie Sawyer, shares her favourite recipes for an Easter Day treat!

Start the day right

Whilst many people love the great British breakfast fry-up, this is very high in calories and fat and can make many of us feel really bloated. Eggs, of course, are the food of the Easter celebration, so before you tuck into the chocolate variety why not start the day with a traditional Easter breakfast of boiled eggs. In fact, eggs make a great breakfast whatever day it is.

shutterstock_374871019 boiled egg Mar21

Eggs are a great source of protein, delivering all the essential amino acids, helping balance blood sugar levels, whilst keeping you feeling fuller for longer without bloating.  Why not serve them with some sourdough bread, which is much kinder to the digestive system and really tasty too.  And don’t forget to find your marker pens and decorate the eggs before you enjoy them!

Lunchtime roast

For many, Easter is not complete without eating roast lamb.  British spring lamb, as the name suggests, is at its best right now.  Lamb is an intrinsically fatty meat, so it’s good to try and cook a leg which is naturally lower in fat.  It’s a great source of protein but also rich in immune-boosting zinc, plus it contains some omega-3 fats at higher levels than grass-fed beef.

shutterstock_446946859 roasted lamb Mar21

To further boost the immune system and to enhance the great natural taste of the meat, roast the lamb with some garlic and rosemary which are natural accompaniments. Serve it with some Jersey Royal potatoes (also in season right now) which are rich in nutrients, especially vitamin C. Add some delicious broccoli, stir fried with sesame seeds, and glazed carrots.  Both vegetables are rich in antioxidants to further protect the immune system.

shutterstock_1183271935 cauliflower cheese Mar21

And for the vegetarians, why not bake some in-season vegetables such as cauliflower, broccoli and spinach with a cheese and chive sauce.  This dish would work well as a vegetable side and a tea-time treat too.

Dinner delights

shutterstock_1516787810 roasted ham Mar21

Roasted ham is another traditional favourite at Easter.  If you’re wanting to relax after lunch why not cook the ham ahead of time and serve cold.  How about using wraps rather than bread and add some lovely salad vegetables, especially sweet tomatoes which complement the ham well.  Tomatoes are loaded with lycopene which is another powerful antioxidant and great for the immune system.

shutterstock_238145404 vegetarian pie Mar21

Easter is all about colour so vegans and vegetarians can embrace the colours of the rainbow with a carrot, sweet potato, celeriac and beetroot pie.  All vegetables are in season, providing a nutritional feast.  The more colourful your vegetables the more nutrients you’ll be eating.

Sweet Treats

shutterstock_1016929156 hot cross buns Mar21

Why not make some easy Easter biscuits so you can have a little sweet treat and the younger members of the family can join in with the baking?  And of course, no Easter is complete without sone hot cross buns.  They don’t take too long to prepare and cook, and you can use gluten-free flour for those that can’t tolerate gluten.  Why not use brown flour rather than white, which contains some energising B-vitamins and won’t upset blood sugar too much.  They’ll make a great snack the next day too.  And for the vegans, hot cross buns are great made with almond milk and a dairy-free spread.

So, make the most of your Easter eating and enjoy some of these healthy and nutritious dishes.

Stay well.

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Get your nutrition into tip top shape this National Nutrition Month

Hands holding the letters whici spell Nutrition

It’s National Nutrition Month highlighting the amazing health benefits of feeding your body with the nutrients it needs to flourish and function optimally. 

With so much information available we can sometimes get confused and side-tracked, which can lead to de-motivation.  It’s about getting the basics right first.  This is the answer to overall and lasting wellness.

 Clinical nutritionist Suzie Sawyer shares her five top tips for nutritional health.

Colour it up

When it comes to nutrients, it’s all about colour; the more colour variety you have in your diet, the more nutrients you’ll be eating.  This is because the pigments, especially noticeable in many beautifully coloured fruits and vegetables, are rich in antioxidants and lots of other health-giving plant compounds.

A range of colourful fruit and veg rainbow

We are advised to eat a minimum of five portions of fruit and veg a day.  This is because these foods are some of the most nutrient-dense on the planet.  They are not just rich in antioxidants but loaded with essential vitamins and minerals. Just go for as much colour variety as possible and you’ll be going a long way to giving the body what it needs. Think of the colours of the rainbow and go from there.

Portion control

It seems many of us have put on a few unwanted kilos during lockdown which is completely understandable.  It’s been much more difficult to maintain any structured exercise programme with the constraints on our lives.  However, life is hopefully going to improve so now is a great time to tackle any weight gain.

It’s very common to turn to food for comfort or because ‘we deserve a treat’.  And sometimes, we might not even realise how much we’re eating just in snacks alone, so keeping a food diary is a great idea.

PLate to show balanced diet 1/4 protein, 1/4 carbs and 1/2 vegetables

One point to note is that it is protein from meat, fish, poultry, soya, lentils, eggs, dairy and beans that keeps us feeling fuller for longer, not calorie-laden carbs.  Therefore, eating protein at every meal gives you much more bang for your buck and you’ll gradually train your stomach to eat sensible portions.  And do remember the balance between energy input (via your food) and energy output (though exercise).

Are you thirsty?

It’s really common to think that we’re hungry when actually we’re thirsty.  When it’s cold outside and we’re maybe not doing as much exercise as normal, we might not feel thirsty.  However, the body is around 80% water so regardless of the weather, it still needs plenty of liquid on a daily basis.

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

Non-caffeinated drinks such as herbal teas, also count towards your liquid requirements but do aim to drink 1 ½ – 2 litres of water daily; you’ll also eat less and have much more energy.

Be kind to your insides

Your digestive system needs to work well for the body to look and feel healthy.  In short, if the gut is not working properly, then nothing else will. The gut microbiome, the wealth of friendly bacteria that naturally reside in the digestive tract, needs loving and nurturing.  These bacteria work very hard for us, boosting the immune system and producing certain vitamins, minerals and brain neurotransmitters. Keeping the digestive system running smoothly and looking after how we feed it will impact how we look and feel generally.

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

Feed it regularly with gut-loving foods (also known as prebiotics) such as garlic, ginger, cruciferous veggies, tempeh, onions, artichokes and bananas.  Foods high in fibre such as whole grains, legumes and fruits and vegetables are all great for gut health too.

Reduce the stimulants

Too much caffeine and alcohol can create anxiety and exacerbate stress, both of which are not helpful especially at the current time. Additionally, caffeinated drinks often contain sweeteners, and alcohol is high in sugar, both of which can act as anti-nutrients, knocking certain vitamins and minerals sideways.  Try to reduce both as much as possible and you’ll feel much calmer and find energy levels soaring.

Mint tea

There are plenty of caffeine-free delicious alternatives such as dandelion coffee and herbal teas, as well as alcohol-free wine, beer and spirits; you can have fun trying out some new tastes.

So, embrace National Nutrition Month and your health will certainly benefit.

Stay well.

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Seasonal eating: five of the best foods for February

Close up of a woman holding a bunch of rhubarb

Working with the seasons and eating foods at their best during the seasonal food year brings many health benefits. 

Nature is very clever and provides foods the body needs for optimal nourishment at the right time throughout the year.

Clinical nutritionist Suzie Sawyer shares her five favourite fruits and vegetables for February.

Leeks

It’s all about roots during the winter months, keeping the body warm and grounded.  Leeks are from the same family as onions and they thrive during colder times because of their ability to withstand frost. Nutritionally, leeks are high in potassium so are very supportive of kidney function, can work as a diuretic and also support a healthy heart.

Leeks in a wooden trough

Their taste is slightly more subtle than onions so they can be used in stews, soups or work well with a cheese sauce. Unfortunately, as with onions and garlic, they do tend to cause some flatulence which is mainly down to their ability to feed the good gut bacteria.  It’s a positive sign and this is great for helping improve the overall balance of friendly flora.

Rhubarb

Whilst not eaten that widely, partly because it’s naturally so sour, rhubarb needs quite a lot of sugar to improve its flavour.  However, making classic rhubarb fool is certainly a great treat for special occasions, whilst delivering a very useful nutrient profile.  However, rhubarb also works brilliantly as a sauce with savoury dishes such as duck.  It’s high in immune-boosting vitamin C and is a great source of fibre and potassium.  To that end, it’s been linked to helping improve cholesterol levels.

Rhubabr stalks and cut rhubarb in a bowl

Rhubarb is actually a vegetable and not a fruit, despite looking like one, and makes a lovely change to eating some of our better-known fruits and vegetables.

Purple Sprouting Broccoli

Broccoli is well-known for its amazing health benefits.  Purple sprouting has even more, down to its rich colour.  This means it contains greater levels of antioxidant anthocyanins, plus some of our key immune-boosters, vitamin C and beta-carotene.

Purple sprouting broccoli

All types of broccoli contain a compound called sulphoraphane which has been found to help protect us from many degenerative diseases.  Additionally, they provide a great source of relaxing magnesium and bone-loving calcium.  Try and eat some at least three times per week whilst it’s in season, for all its great health benefits.

Oranges

Whilst our climate is clearly not conducive to growing tropical fruits, other countries certainly are. Oranges from Spain are at their best right now and taste better than those imported from further afield. Whilst oranges don’t contain quite as much vitamin C as berry fruits, they still provide a very usable amount.  Plus, if you’re low in iron, then eating iron-rich foods such as meat or green-leafy veg and eggs, with an orange or a little orange juice, helps iron absorption considerably.

A bowl of oranges

As with all fruits and vegetables, oranges provide antioxidants which help protect us from disease and the ageing process.  Oranges are great with fish dishes but are great partnered with dark chocolate in a dessert.

Potatoes

The rise in the popularity of low-carb diets has left potatoes somewhat in the shade.  However, they don’t really deserve some of the bad press they receive: much of the issue around potatoes and potential weight gain is down to cooking methods.  Clearly roasted, creamed and chipped potatoes contain more fat, and therefore more calories. However, who doesn’t love roast potatoes or some deliciously, creamy mash!

A pan of just boiled jersey royal new potatoes

Potatoes actually provide a good level of vitamin C and heart-loving potassium.  Additionally, they are high in fibre so help keep the digestive system running smoothly.  As a vegetable side, they are delicious in recipes containing garlic or cheese; just be aware of portion sizes and then you don’t need to miss out totally.

So, enjoy the wonderful health benefits of eating seasonally.

Stay well.

FOR MORE GREAT DIET 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.

Follow us on Twitter @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

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

All images: Shutterstock