Seasonal eating: top nutrition for February

Many people will be very glad to see the back of January, for lots of different reasons! And now February, the month of love, is here!

SMALLER--4 Suzie Blog pic

It is a great time to welcome some seasonal food that can help to lift your mood and hopefully put a smile on your face.

Clinical nutritionist Suzie Sawyer shares five seasonal foods for February and explains why they’ll help boost your feelings of happiness.

Jerusalem artichokes

Jerusalem artichokes help to feed the good gut bacteria. This in turn helps produce more serotonin, our happy hormone, primarily made in the gut. Interestingly, Jerusalem artichokes have no link to the city or other artichokes: it is likely that the name ‘Jerusalem’ is derived from the word girasole which is Italian for sunflower.

Jerusalem artichokes

As a vegetable they are quite delicious and whilst they may be slightly awkward to prepare, because of their knobbly shape, it’s well worth the effort. They can be cooked as you would potatoes, either roasted, sautéed or boiled. Jerusalem artichokes can also be eaten raw in salads and they’re great lightly stir-fried with the skin left on.

Scallops

Scallops are high in brain-boosting zinc, vitamin B12 and niacin (vitamin B3). All these nutrients are needed to help produce our brain neurotransmitters, including serotonin.

Cooked scallpos on a plate

We can be very proud of the quality of our scallops from the English waters as they generally have a really fine soft texture and a slightly sweet taste. Scallops balance really well with strong flavours such as bacon but also Oriental spices including lemongrass, chilli and ginger. Indeed, ginger also helps feed the good gut bacteria so eating them lightly fried in a little olive oil with ginger is going to support your immunity.

Passion Fruits

Passion fruits descend from the Passiflora plant and can naturally help anxiety, plus induce feelings of calm. Whilst passion fruits are clearly not grown in the UK, imports are readily available at this time of year.

Passion fruits

Passion fruits are rich sources of vitamin A and vitamin C which help to keep the immune system in good shape. They also contain some energy-boosting iron. The seeds are also packed with fibre and both the pulp and seeds can be eaten. The sieved juice is great slightly heated,with a little coconut sugar added, which makes a wonderful coulis to pour over fruit salad or your favourite chocolate fudge cake. Now that will certainly put a smile on your face!

Purple Sprouting Broccoli

Its rich dark colour means it’s high in anti-aging antioxidants to help support anti-ageing – and that’s really something to smile about! The darker the colour of any fruit or vegetable, the more nutrients they tend to contain and purple sprouting broccoli is no exception.

Purple sprouting broccoli

It’s also packed with immune boosting vitamin C, beta-carotene which is turned into vitamin A as needed in the body, and heart-loving potassium (even better for the month of love!)

Purple sprouting broccoli works well alone as a delicious vegetable side, but is also great stir-fried with garlic and sesame seeds, in a pasta dish or steamed and then lightly tossed with almonds and spring onions.

Swede

Swede is totally delicious and really doesn’t get enough airtime! From the family of cruciferous vegetables, which contain active compounds that may help prevent serious degenerative diseases, swede also provides good amounts of vitamin C. It’s great for anyone still trying to lose those additional Christmas kilos, as a typical portion size contains only around 11 calories.

Haggis, neeps and tatties

Swede works really well on its own simply mashed with a little butter and black pepper or alongside other mashed root veggies such as carrots and turnips. It can also be added to stews or to change things up mashed or roasted with potatoes.

And for those who’ve recently celebrated Burn’s Night, you’ll be familiar with the expression ‘neeps’ which is Scottish for swede! They’re traditionally eaten alongside the haggis.

So enjoy the month of love by including some delicious seasonal produce to make February a happy and healthy month!

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Improve your skin from within with these top nutrients

We hear the saying ‘beauty comes from within’ frequently. And, indeed, this is absolutely true; your skin can only ever be a reflection of your inner self. Even with all the potions and lotions that are available, they can only help so much.

Clinical Nutritionist Suzie Sawyer shares three of her top skin-loving nutrients for inner and outer beauty!

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Your skin is the largest organ in the body and everything that goes on inside shows on the outside. For example, if you’re stressed, it will show in the face and often new lines and wrinkles appear. If you’re suffering from food allergies or intolerances, you’ll often see dark circles around the eyes, and a lack of nutrients generally will lead to lack-lustre skin. So how can you achieve beautiful skin from the inside out?

BIOTIN

Often referred to as the ‘beauty vitamin’, biotin is one of the family of B-vitamins that are all incredibly busy in the body. They are primarily involved in breaking down food for energy but biotin also plays a role in cell growth and replication. The body is constantly renewing cells and of course this also happens in the skin.

As well as obtaining biotin from certain foods in the diet, it’s also produced by beneficial bacteria in the gut. However, if gut flora is not optimal (which is common) then less biotin will be produced. This is one of the reasons that good gut bacteria is so key for skin health.

A lack of biotin will make itself known and this deficiency can display itself as dry, scaly skin, nausea, or seborrheic dermatitis (a common skin condition causing scaly, red skin and dandruff). All B-vitamins are needed for the body to correctly metabolise essential fats (also important for healthy skin). Therefore, packing in some biotin-rich foods such as cheese, liver, soy beans, mushrooms, nuts and some whole-wheat cereal, together with oily fish, which is rich in omega-3 fats, could be one of the secrets to fabulous skin!

ZINC

Zinc is probably one of the busiest minerals in the body. It’s involved in over 200 different enzyme reactions, so it’s not surprising it plays a key role in encouraging healthy skin. The skin contains high levels of zinc as do the bones, liver, kidneys, male prostate and the retina of the eye.

It’s interesting to note that some of the signs of zinc deficiency are poor wound healing of the skin and the onset of skin disorders such as acne, eczema and psoriasis. Indeed, one of the reasons that teenagers often suffer from acne is due to a zinc deficiency. However, one of the easiest ways of knowing if you’re zinc deficient is when you see white spots on more than three finger nails. Obviously, be aware that damage to the nail bed can also cause similar marks on the finger nails.

The best source of zinc by far is oysters which are not for everyone! However, zinc is still relatively high in other fish, shellfish and red meat, as well as pumpkin seeds, ginger, nuts, and whole wheat foods. The importance of having sufficient zinc in the diet can’t be over-emphasised if you want beautiful, blemish-free skin.

VITAMIN E

Vitamin E is one of our most powerful antioxidant nutrients, thereby protecting every cell in the body from free radical damage. In fact, it’s our key fat soluble antioxidant working within the fatty portion of every cell membrane.

So, it naturally follows that vitamin E is really important when thinking about the skin. How much we actually need on a daily basis is often difficult to quantify because a lot depends on the amount of polyunsaturated fats in the diet. These are found in many types of oils, often ones we use for cooking that can become damaged by high heat.

Fortunately, in nature where there are high levels of polyunsaturated fats, there’s also high levels of vitamin E. Some of the best food sources are vegetable oils, seeds, nuts, wholegrains, berries and green leafy vegetables. Additionally, avocados are some of the richest sources of vitamin E which is why you’ll often see avocados in beauty smoothies and face packs!

So by looking after your skin from the inside with good nutrition, you’ll be sure to find that outward glow!

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Banish the bloat for 2018: top digestion tips

For many of us, Christmas over-indulgence may have negatively impacted on our digestion leading to uncomfortable bloating. But with the Christmas festivities behind us, and a New Year on the horizon, what is the best way to prep your body so you can start the New Year energised and ready to go?

Clinical Nutritionist, Suzie Sawyer, shares her five top tips for beating the bloat this New Year!

SMALLER--4 Suzie Blog pic

THINK DANDELIONS

The humble dandelion plant delivers some wonderful health benefits; most importantly it is a natural liver cleanser and helps to detoxify the blood. Since the liver is crucial to digestive processes, if it’s working well then the digestive system will automatically run smoother.

Dandelions also aid digestion by encouraging the flow of bile which primarily breaks down fats, thereby reducing any likelihood of bloating. Dandelion can be drunk as a tea or coffee, both of which are readily available in health food stores.

DRINK LEMON WATER

Whilst talking about the liver, there’s no better way to start the day than with a glass of lemon water with ginger.

Lemon is a liver detoxifier and ginger feeds the friendly gut bacteria, which helps to reduce any bloating. Start with a large glass of warm water, add a couple of slices of fresh lemon and some crushed ginger. Apart from cleansing the liver, your skin will also glow after a week or so and your digestion will run a whole lot smoother!

FEED THE GUT BACTERIA

We have billions of friendly or good gut bacteria, living quite happily in the digestive tract. However, sugary foods, alcohol, stress, refined foods and caffeine all have an impact on how happy they are! Over-indulgence during the festive period will certainly have impacted on the natural balance in the gut, which can lead to tell-tale bloating and wind.

Natural live yoghurt provides good amounts of friendly bacteria. Whilst it’s great to include this regularly in the diet, your digestive tract will benefit hugely from taking a course of probiotics (readily available in health food stores) for at least a month, to get everything back on track. You may initially experience a little more bloating, which is normal, but it should settle quite quickly. The end results will be worth it!

INCLUDE ARTICHOKES

Globe artichokes may look slightly strange and can be a little fiddly to prepare, but they are packed full of digestive benefits. Artichokes have been used as a liver tonic for centuries because they contain two antioxidants, namely cynarin and silymarin. These help to cleanse and repair over-worked livers, which naturally improves digestion.

Moreover, cynarin is one of the active ingredients in globe artichokes that helps soothe digestion. Artichokes are also high in fibre which helps improve bowel movements and this in itself provides relief from bloating.

To prepare them, cut the body of the artichoke in half and remove the stem whilst pulling out the fibres. Snap the leaves from the edges and cut the remaining leaves away. Then you can slice the tip of the artichoke away, scrape out the hairy middle and lightly steam or gently roast the leaves in a little olive oil.

GIVE UP GLUTEN

Gluten is the protein found in wheat and other grains such as oats, rye and barley. It’s a sticky protein, hence breads are quite dense in texture. It’s precisely for this reason that many people have a problem digesting gluten. And if you think about it, you’ve probably consumed lots of gluten over the Christmas period! Canapes, stuffing, cakes, pastries, Christmas pudding, bread, sausage rolls … the list goes on!

Why not start the new year being gluten-free for a couple of weeks to help relieve any bloating? It may sound difficult but there are so many alternatives available now in the supermarkets. Plus, you’ll naturally reduce your carbohydrate intake and increase your protein, which is always going to be beneficial for weight management.

Just be wary of gluten-free biscuits or cakes; they’re generally very high in sugar which is certainly not going to help any new year detox!

So try these top tips to feel more energised and beat the bloat this year, and get ready for an even healthier 2018!

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How to get your five-a-day during December

Close up of a woman's hands holding a pile of cranberries

Our healthy diet can sometimes go awry during December. Festive functions and busy diaries mean that eating healthily becomes, potentially, more difficult, and that includes getting the recommended ‘five-a-day’ of our fruits and vegetables. However, there are some delicious ways of eating foods in season right now to maximise their health benefits. 

Clinical Nutritionist, Suzie Sawyer, shares some of her favourites!

SMALLER--4 Suzie Blog pic

JERUSALEM ARTICHOKES

Maybe not top of everyone’s ‘wish-list’ but Jerusalem artichokes provide some wonderful health benefits.

One of their top ‘claims to fame’ is that they boost our beneficial gut bacteria. This helps to improve mood and motivation because it stimulates the production of serotonin, our ‘happy’ hormone. It may also help to avoid winter SAD (seasonal affective disorder), which affects so many people, making them feel low through the cold, dark months.

Jerusalem artichokes are delicious simply chopped lengthwise and roasted in the oven with a little olive oil.

CRANBERRIES

Not surprisingly, cranberries are in season right now!  But don’t just eat them once a year with your turkey; cranberries can offer some wonderful health benefits throughout the winter months.

Cranberries are packed with disease-fighting antioxidants and vitamin C so are great to eat at this time of year when the immune system needs a boost.  Plus, cranberries are brilliant at fighting urinary tract infections; they stop bacteria from sticking to the bladder wall.

If you’re prone to bladder infections, then the best advice is to regularly drink sugar-free cranberry juice and include dried cranberries in granola or muesli recipes, or your other favourite cereals.

CELERIAC

Often called ‘the ugly one’ because of its very rough physical appearance, celeriac’s rich nutritional benefits and distinct taste means it is quite an interesting vegetable!

It is part of the celery family and, just like celery, is rich in potassium which is great for the heart.  Both vegetables are particularly helpful in reducing blood pressure.

Celeriac is quite difficult to peel but once prepped it’s great as a vegetable side mashed with butter and black pepper.  Even better, celeriac can be roasted whole in the oven which means it doesn’t even need to be peeled!  Wash the outer skin and cut off the top.  Sprinkle with some olive oil, garlic, herbs and seasoning.  The celeriac should then be wrapped in foil and cooked in the oven for around two hours.  Once cooked, it’s easy to spoon it out of the skin and serve with some butter.

APPLES

‘An apple a day keeps the doctor away’ as the old wives’ tale goes, and apples certainly deliver some great health benefits which can be enjoyed during December.

Apples are packed with pectin fibre which helps to keep cholesterol levels under control.  Additionally, they contain a flavonoid called quercetin, a natural antihistamine that helps to calm allergies.

Apples are also used to make cider vinegar, which provides even more health benefits; it helps the digestion, eases joint pain, helps with weight loss and is great for the skin.  Indeed, its health benefits are as valuable as eating an apple a day.  Have a dessertspoonful before each meal.

KALE

Kale, with its rich dark green leaves, is in season right now and is great to add to your five-a-day. It’s packed with vitamin K, which is heart-protective, and folic acid and iron which support high energy levels.  It’s also full of fibre and low in calories and fat – a real winner!

Some people find kale’s fairly strong flavour slightly off-putting!  However, its makes an excellent addition to any pasta dish, such as chicken and bacon rigatoni, where there are also some other strong flavours, which combine really well.  Add a sprinkling of parmesan and black pepper and you’ve got yourself a wonderful mid-week meal to keep you running up until Christmas!

So even though time might be pressured over the next few weeks, you can still give your body plenty of nutrients to ensure you’re fully able to enjoy this Festive period.

 

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