Nutritious and healthy bakes for autumn

Close up of woman preparing pastry for baking

It’s National Baking Week so why not enjoy some new recipes that are enjoyable to make and can also boost your health at the same time?

We often connect baking with sweet treats, but savoury can be just as enjoyable and generally healthier too.

Clinical nutritionist, Suzie Sawyer, shares her top three savoury bakes and tells us how they can help boost your nutrition.

Savoury Muffins

The word ‘muffin’ tends to conjure up thoughts of a rich, chocolatey dough!  Lovely as they are, chocolate muffins are high in sugar and calories.  However, equally delicious and much healthier are savoury muffins.  Think feta cheese, sweet potato and avocado and you’ve got yourself a great breakfast or delicious snack.

Added to the key ingredients are eggs, polenta, ground almonds, milk and seeds for the topping. These muffins contain a good amount of protein so make a great start to the day or afternoon snack to banish the post-lunch slump.

Savory muffins

Sweet potatoes contain loads of immune-boosting beta-carotene, and avocados are packed with vitamin E, also great for immunity.  These muffins are also high in fibre (around 9g) each which goes a long way to meeting the recommended 30 grams of fibre daily.  They are quick and easy to bake and will last for up to three days in a sealed container.

Vegetarian Potato Pie

Essentially this is another version of traditional Shepherd’s Pie but made with beans rather than meat.  You don’t need to be a vegetarian or vegan to enjoy it and will gain some wonderful health benefits from eating it too.

It’s always good to use mixed beans but also include some fava beans.  Beans are all high in protein and fibre and also contain plenty of energising B-vitamins.  Plus, they’re great for keeping blood sugar levels in balance which will also help sustain your energy levels.

Vegetable potato pie

This recipe uses onion and garlic which are both rich in antioxidants, as well as carrots and potatoes which are high in immune-boosting vitamin C.  You’ll also need some tinned tomatoes.  Interestingly, tomatoes are loaded with lycopene which is a powerful antioxidant and is also great for prostate health.  Unusually lycopene is higher in tinned or cooked tomatoes rather than fresh. Best of all this dish will fill you up so you’ll be less tempted to grab unhealthy snacks after dinner.

Salmon Quiche

This is a great way of getting super-healthy omega-3s into your diet from the salmon.  Oily fish is the best source of omega-3s, but as many people don’t like fish, the UK population is deficient in these essential fats.

Salmon quiche

Quiche always has a pastry base and you can use ready-made pastry if you’re short of time. The mixture uses delicious smoked salmon, which also provides a distinctive tase, plus watercress, a great source of iron.  Women are often deficient in iron so it’s an easy way of topping up. You can also add some steamed spinach or broccoli for an additional vitamin and mineral boost.

Bake the pastry base as per instructions while you steam the spinach or broccoli for 5 minutes. Beat up the mixture of salmon, eggs, milk and dill, then add the broccoli or spinach and layer on top of the pastry. This can then be baked in the oven for around 35 minutes. It’s great for feeding a hungry family and can be simply served with a colourful salad.

So, embrace National Baking Week and serve up some deliciously healthy dishes for autumn.

Stay well.

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Plan your picnic with a vegetarian twist!

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

It’s National Picnic Week and now it’s becoming a little easier to get outdoors, why not embrace the opportunity to get out there and eat al fresco.

Whether you’re vegetarian or not, making your picnic a plant-based delight can really give your health a boost.

Clinical nutritionist Suzie Sawyer shares five tasty picnic dishes to pack and go!

Veggie wraps

These are such a go-to ‘on-the-run’ food, but wraps are also great for picnics because they are so transportable.  If you buy wholemeal wraps, you’ll also benefit from eating more energising B-vitamins than you’d find in white wraps.

Falafel wraps

The great news is that there’s no shortage of fillings.  Why not roast up a tray of veggies; these can be prepared the night before and also eaten for dinner.  Roasting favourites are courgettes, red onion, peppers and thinly cut sweet potatoes. These veggies deliver plenty of immune-boosting beta-carotene, vitamin C and energising folate. Spread plenty of humous on the wraps (chickpeas, which are the main ingredient in humous, are a great source of veggie protein) and add some chopped falafel, together with the cold roasted vegetables and you’ve got a really filling and sustaining start to your picnic menu.

Quinoa surprise

I’ve called this a surprise because you can add what you like!  Quinoa is a staple vegetarian and vegan source of protein and also provides carbohydrates.  Quinoa contains all the essential amino acids in varying amounts and is great for anyone who can’t eat any grain derived from gluten.  Furthermore, it tastes great and is incredibly versatile!

Quinoa and bulgar wheat salad with feta

One of my favourite quinoa dishes is with grilled halloumi, chopped spring onions, tomatoes, cucumber and mint with a little olive oil, garlic and lemon dressing.  Any colourful salad vegetables will provide plenty of immune-boosting vitamin C and other antioxidants.  Another suggestion is to add goat’s cheese, beetroot and pesto.  Beetroot is one of the best vegetables on the planet for cleansing the liver and also providing plant-based iron, which can be lacking in vegetarians.

Frittata

No picnic is complete without frittata.  It’s another dish that can be easily made the night before and stored in the fridge. Frittata is a really filling picnic dish and eggs, its main ingredient, are another great source of protein.

Spinach and mushroom frittata

All you need are some eggs, cooked potatoes, onions, red peppers and peas.  You can actually add whatever happens to be in the fridge – try spinach and mushrooms – and it’s a great way of including additional fibre and, most importantly, colour into your picnic.

Pasta slaw

If you’re looking for an easier option than normal ‘slaw’ which does require quite a lot of chopping, using pasta as the base is a whole lot easier and will keep everyone filled up for longer.  Just use wholemeal pasta which helps balance energy levels and, hopefully, avoids the afternoon slump.  You don’t want to be missing out on the picnic fun!

Bowl of pasta salad

Penne pasta is great for this dish so prepare some and cook until its al dente.  When cold, add some chopped celery, apples (they don’t need to be peeled), spring onions, a few walnut halves and raisins.  If you’re trying to reduce fat load then making the dressing with natural yoghurt, white wine vinegar and mustard is a great protein-rich alternative to mayo.

Chickpea Salad

We know that chickpeas are a wonder food.  As well as being the main ingredient in houmous, they’re a great source of protein for vegetarians or carnivores alike.  Plus, they’re packed with phytoestrogens, so anyone struggling to balance hormones should include chickpeas regularly in the diet.

Chickpea salad with feta

For this picnic delight simply use a can of chickpeas, a can of kidney beans, chopped avocado, cucumber, red peppers, and feta cheese, flavoured with your favourite salad dressing and chopped coriander.  This dish is loaded with protein, fibre, energising B-vitamins, healthy monounsaturated fats, and skin-loving and immune-boosting vitamin C and vitamin E.

All these dishes are super-easy to make in advance, so you just need to pack up your basket and go!

Stay well.

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Three delicious and nutritious alternatives to fish and chips

Fish chips and peas

It’s National Fish and Chip Day and whilst we may be enjoying one too many takeaways during lockdown, they are certainly a treat during these challenging times.

But if you’re feeling like a healthier treat is needed why not mark the day instead with an alternative but delicious fish dish that’s much healthier?

Suzie Sawyer Clinical Nutritionist shares her three fish dish favourites.

Salmon Stir-fry

When we’re talking about healthy fish dishes, salmon is top of the list. For those who are not big salmon lovers, this dish is great because it’s got some strong flavours which help mask the fish flavours; it’s tasty and really easy.  With any salmon dish, always try to find the Wild Alaskan Salmon because it’s fished in less polluted waters and contains natural astaxanthin – one of the most powerful antioxidants on the planet (it’s also what makes salmon pink!)

Two fillets of salmon on a wooden board

Salmon is one of the best sources of omega-3 fats, essential for the brain, joints, hormones, skin and eyes.  We all need to eat omega-3s regularly in our diets as they can’t be made in the body.

Salmon stir fry

For this easy dish, simply fry up some onions, peppers, ginger, garlic, carrot strips and tenderstem broccoli in some olive oil, add the chopped salmon and heat until cooked (only a few minutes needed).  Add some five spice, soy sauce, a sprinkle of sesame seeds and some chopped fresh coriander. In just a few minutes you’ve got a brilliant brain-healthy meal delivering loads of super-healthy antioxidants from the salmon and colourful veggies.  Plus, garlic and ginger are great for the digestion and for boosting immunity. Enjoy with noodles or rice.

Barbecued squid

Squid is a high protein, low fat fish that just oozes thoughts of summer!  It also contains good amounts of energising vitamin B12. Squid also includes trace minerals such as potassium, iron, phosphorus, and copper, all frequently deficient in UK diets. You can buy squid already pre-prepared  from the supermarket.  Better still ask the fishmonger to prepare it for you.

Grilled squid on a bbq

Squid is generally known as calamari, which is deep-fried in breadcrumbs, considerably increasing the fat content (just like traditional fish and chips).  This recipe is certainly much healthier, and you’ll not feel bloated and uncomfortable after eating.

Squid is great loaded onto skewers, alternated with red peppers and onions, and wrapping the tentacles (if you have them) around the skewer.  Simply barbecue, squeezing lemon juice over the skewers and enjoy immediately.

White fish Thai-style

This recipe can be used with any white fish but works especially well with sea bass.  All white fish is rich in protein, low in fat and incredibly versatile.  The dish works really well with some roasted sweet vegetables including sliced sweet potatoes and beetroot for a real superfood boost: both of these vegetables are loaded with anti-ageing antioxidants.

Thai fish dish

For the Thai fish, place the fish in an ovenproof dish and grate some garlic, ginger, finely shopped chilli and the zest of a lime on top.  Then squeeze over the juice of the lime, some soy sauce and a few drops of Tabasco.  Ideally the fish should be marinated for a couple of hours in the fridge, so the flavours really infuse into the fish.  It can then be roasted in the oven for around 20 minutes or until cooked to your liking.

So, enjoy these fish alternatives – you can always add some low-fat oven chips or homemade sweet potato chips as a side for an extra treat!

Stay safe.

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Enjoy alternative healthy barbeque foods this bank holiday

Tofu skewers with other vegetables on a barbeque

It’s National Barbecue Week, celebrating all that’s delicious and fun about eating in the great outdoors.  However, it’s also a great excuse to try some new recipes rather than just resorting to the traditional barbecue staples of meat burgers and bangers! 

With so many delicious and nutritious grills and sides to choose from, why not explore some barbeque alternatives?

Clinical nutritionist Suzie Sawyer offers five suggestions for changing things up on the barbie!

Halloumi burger

If you’ve never tried this, regardless of whether you’re vegetarian or not, then you’re missing an absolute treat.  Halloumi cheese is even more delicious on the barbecue because the smoked flavour comes through.  It’s easy to cook as it stays whole and can be put into a burger bun (if you can’t resist) or simply added to delicious salads.

Halloumi on a salad

As with all cheeses, halloumi is high in fat and also protein so you won’t need a huge portion to feel satisfied, but it will help you resist the urge to snack, which we all often do at barbecues.  Additionally, halloumi is rich in calcium to help keep your bones and teeth strong.

Quinoa and bulgur wheat salad

This super-healthy salad is great as a barbecue side because it’s loaded with protein and delicious flavours.  And for those who get bloated at barbeques with all the bread and rolls on offer, this provides some lighter carbs.

Quinoa and bulgar wheat salad with feta

The quinoa and bulgur wheat can be cooked together and then added to some onion, sun-dried tomato, chives, parsley, and feta cheese.  It tastes even better with some fresh mint, which is great for the digestive system and gives the salad a really summery feel.

Chicken skewers

Skewers are, of course, a barbecue favourite. Chicken is high in protein but lower in fat than red meat (especially the chicken breast), and the flavours really come alive on the barbecue. However, why not change up the flavouring so it’s not the same old recipe with a tasty marinade?

Marinated chicken skewers

For my favourite marinade, mix some natural yoghurt, curry powder, lemon juice and freshly chopped coriander. Coriander, just like most herbs, is loaded with goodness. Specifically, it’s great for digestive health, helps fight infections and is good for the heart, plus it always partners very well with chicken. Coat the chicken skewers in the marinade and leave in the fridge for as long as you can before grilling.

Jackfruit burger

You don’t need to be vegan to enjoy jackfruit; it’s the vegan answer to pork and pulled jackfruit has a remarkably similar texture.  Equally it can be used in recipes in exactly the same way as pork and works really well in curries.

Jackfruit burger

As with most fruits, jackfruit is a great source of immune-boosting vitamin C and heart-loving potassium, helping reduce blood pressure and manage cholesterol levels.  It’s certainly a great food choice right now.

Simply marinade the jackfruit in some barbecue sauce with garlic and onion and then place on the barbecue.  Serve in a bun with sliced avocado and tomato for a really tasty treat!

Green salads

Green salads don’t need to be dull.  The fresh flavours of green leaves work so well alongside spicy dishes – just don’t prepare it too early to avoid the inevitable wilted leaves.

This green salad is made with chopped celery – great for reducing blood pressure because it works as a natural diuretic. Try to use fresh, crisp lettuce rather than the pre-packed varieties and add some spring onions, cucumber, and avocado, plus your choice of dressing.

Green leaf salad with avocado and cucumber

This green salad is a powerhouse of antioxidants, and avocado is especially rich in vitamin E, also great for the immune system.  It’s worth remembering that even though we have a bit more freedom with the easing of some lockdown measures,  it’s still just as important to keep your immune system supported to protect the body as much as possible.

So, enjoy these easy-to-prepare barbeque recipes and give yourself a health and taste boost at the same time!

Stay well.

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Keep on walking during lockdown: why walking is so important for your health

Woman walking her dog

May is National Walking Month which actually falls at a really appropriate time.  Whilst many of us are on lockdown, and currently restricted on where and how far we can walk, now is the perfect opportunity to make those walks really count and enjoy their wonderful health benefits.

Whether you’re doing a circuit of your neighbourhood or have fields, trails or woods on your doorstep, getting out and about every day is an essential part of staying well.

Clinical nutritionist Suzie Sawyer shares why walking is so important for both your physical and mental health.

Heart Health

Walking is great for the heart both from a physical and emotional perspective.  Clearly time outside is limited at the moment, so make the most of every step.  Why not challenge yourself each week and try to get a little further every time?  This means you’ll be walking faster, which in turn raises the heart rate.

CLose up of two hands making a heart shape with the sun in the background

The heart is a muscle that needs to be worked like any other.  Therefore, aim to walk at pace in order to raise your heart rate and fully benefit.  This will help circulation, improve lung capacity, tone the legs and support weight management.  You can burn up to 300 calories in half an hour if you up the pace.

Wmoan outside looking joyful

Just being outside in the fresh air is also great for the soul.  If you’re feeling cooped up indoors, just getting out for an hour can be amazingly restorative.  The adage about ‘clearing your head’ really can happen when you’re out for a walk.  Plus, it’s still possible, depending on where you live, to meet up and walk at a social distance from a friend or relative, if you’re feeling isolated.

Joint Health

Now the gyms are closed, there are many more people out jogging right now, which is a great form of exercise.  However, it can be tough on the joints, especially the knees.  One of the many wonderful things about walking is that you can get fit without joint trauma; it’s much more comfortable for the body generally, and it may even ease joint plain.  Plus, if you tackle some hills, you’ll be getting a great workout for your butt!

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

Our legs need to be worked for them to retain and build muscle. Therefore, if this is the only form of exercise you’re able to do right now, try to make it count and do a meaningful march every time you head out for a walk.

Blood sugar levels

Blood sugar needs to be in balance so that you’re also balanced emotionally and physically.  When levels fall, that’s when you get the tell-tale loss of concentration and irritability.  Importantly, it’s key to weight control because excess sugar in the blood stream is stored as fat.

Walking after a meal has been shown to keep blood sugar levels in good balance (even 15 minutes around the block is effective) and any excess calories you’ve eaten will be less likely to be stored as fat.

Immunity

Exercise in general boosts immunity by uprating the production of white blood cells, which are key to immune function.  For athletes and serious exercisers, too much exercise can actually deplete immunity, so more protection of the immune system is needed through nutrition and supplementation. However, for recreational exercisers, it’s an amazing way to put yourself in the best position to fight off any colds and other viruses, so get out there!

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

If it’s a sunny day you will also be getting some of the immune-boosting vitamin D. Vitamin D is made on the skin in the presence of sunlight – another great reason to spend more time outdoors.

Energy and positivity

Because walking increases blood flow and, therefore, oxygen around the body, you’ll naturally feel more energised after a walk.  And this oxygen will also reach your brain, allowing your head to feel clearer, and often more creative.

Close up of woman with arms outstretched, smiling in a forest

Walking is a great time for thinking, planning, problem-solving and being aware of the environment around you.  It’s amazing how much more positive you can feel even after just a short walk.  Use the time for just being ‘you’ if you can. Be mindful and enjoy your surroundings – if you’re lucky enough to have a lovely view or open space on your doorstep, then that’s an added bonus.

So, embrace National Walking Month and you’ll definitely be rewarded with some wonderful health benefits.

Stay well.

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Growing your own: health-giving, home-grown ideas

Close up on waomn in an allotment holding a home graon carrot

Whilst we’re all rather restricted in what we can and can’t do right now. But for those with vegetable patches, pots or allotments, it’s the perfect time to be growing your vegetables.  For those of you without access to outside space, a balcony or even just a windowsill can give you the opportunity to grow some delicious and health-giving herbs.

Growing your own produce has big advantages over shop-bought as the produce is all pesticide-free and additive-free.  Importantly, time from harvest to plate can be swift, helping to keep valuable nutrients intact, and helping the planet at the same time.

This National Gardening Week, Clinical nutritionist Suzie Sawyer suggests a few things to start cultivating right now!

Broccoli

An all-round superfood, broccoli certainly lives up to its acclaim. It is very high in antioxidants provided by its vitamin, mineral and phytonutrient content. Plus, it’s great for the heart (it helps reduce cholesterol) and helps to protect the immune system. It can help to keep the digestive system moving smoothly and supports the liver’s ability to detoxify. Broccoli is also packed with lutein and zeaxanthin which are great for healthy eyes and eyesight.

Purple sprouting broccoli

In terms of nutrient content, broccoli is rich in immune-boosting vitamin C, bone-loving vitamin K and energy-boosting folate. There are so many different varieties of broccoli that you can sow right now; the purple sprouting type may have the slight edge in terms of antioxidants, which is down to its beautiful colour.

Carrots

A real mainstay vegetable, no garden should be without carrots. They are best known for their ability to help you see in the dark. This is because they are loaded with beta-carotene, which is turned into vitamin A in the body, and which is essential for eyesight.

A selection of rainbow carrots

Why not grow a rainbow variety, which means you’ll have a combination of orange, purple and white-coloured carrots?  They will all have slightly different tastes and the varied colours will deliver wonderful healthy phytonutrients.

Beetroot

If you plant some beetroot seeds now, you should have some wonderful beetroot globes available for the traditional summer salad season. However, beetroot is not only great in salads but is delicious roasted, pickled or cooked, and used in juices and smoothies.

Whole beetroots

Another superfood, beetroot is a great liver cleanser. Packed full of antioxidants, it also supports energy and is a good source of iron.  Indeed, this is probably one of the reasons it has traditionally been known as a tonic and given to people whilst convalescing. Needless to say, it’s loaded with great nutrients and is incredibly versatile in many dishes, both sweet and savoury.

Basil

Basil is one of the tastiest herbs you can grow indoors. Plus, it smells beautiful and will always remind you of the Mediterranean.  Basil makes a great accompaniment to any tomato-based dish and is an aromatic addition to salad and pasta dishes. It also great for the digestive system.

A fresh bunch of basil on a wooden board

Basil is a pretty hardy herb that prefers full sunlight and now is the time to plant your pots for readiness by July. It will also happily grow in a pot amongst other herbs if you have room.

Chives

Chives are another great small pot herb which can be grown alone or in a slightly larger pot with other herbs such as coriander and parsley.

Some chopped chives on a wooden board

A member of the onion family, chives are very easy to grow and produce some pretty and edible flowers. Both the stems and flowers are great chopped for garnishing potato salad, in scrambled egg, soups and many other savoury dishes. As with all herbs, they have been hailed for many different health issues over the years, and chives have been used as a tonic and to stimulate appetite after illness.

So, get planting!  And if you’ve never undertaken any form of gardening in the past, now could be a great time to start.

Stay well.

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How to stay healthy during the lock down

Close up on woman's trainers walking in forest

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

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

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

 

Walk if you can

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

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

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

Create an ‘at-home’ circuit

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

Close up of woman working out at home

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

Look after your good bacteria

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

A range of green vegetables

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

Sleep well

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

Close up of woman sleeping

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

Plan and enjoy your meals

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

Chicken breast with side salad representing balanced meal

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

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

Stay well.

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How to stay healthy and fit through the crisis

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

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

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

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

Load up on fruits and veggies

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

A range of fruits and vegetables

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

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

Sweet potato shepherd's pie

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

Take a vitamin D supplement

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

Vitamin D and a sunshine symbol written in the sand

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

Sleep and rest well

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

Close up of a woman asleep in bed

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

Woman with legs crossed sitting on bed meditating

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

Warm yourself from the inside

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

Glass of water with lemon

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

A cup of camomile tea and camomile flowers next to it

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

Get some exercise

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

Close up on woman's trainers walking in forest

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

A woman practising yoga in her living room

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

Stay well.

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Eat well: five ways to overhaul your diet

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

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

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

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

Add some mood-boosting foods

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

Fillet of salmon with some steamed asparagus

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

Squares of dark chocolate

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

Look after your liver

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

Citrus fruits including lemon, orange and grapefruit

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

Eat enough protein

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

A range of food high in protein

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

Keep your immune system in good shape

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

A range of colourful fruit and vegetables

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

A range of colourful fruit and veg rainbow

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

Keep it simple

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

Slow Cooker with chicken legs and vegetables

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

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

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Banish the January blues: top nutrition and lifestyle tips for beating low mood

CLose up of happy woman in autumn winter

The month of January can make us feel pretty glum. This is mainly because the weather is generally gloomy, bank balances are depleted after Christmas, colds and flu take hold and all of this can make us often feel low. 

The good news is that there are plenty of nutrients and herbs that can help lift your mood.

Clinical nutritionist, Suzie Sawyer, shares her top tips this Blue Monday.

What effects our mood?

Mood and motivation are largely determined by serotonin, also known as the ‘happy hormone’.  Serotonin acts as both a hormone and a brain neurotransmitter and it’s pretty important when it comes to thinking about emotional wellbeing.

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

Interestingly most serotonin is produced in the gut, therefore what goes on in the digestive system is inextricably linked to how we feel. Certain nutrients such as vitamin C, zinc and the B vitamins are all needed to help in its production.  It also uses the amino acid tryptophan (a protein) to get it working. All this means there are plenty of things we can do to help make sure serotonin production is as good as it can be.

Get the basics right

Our internal systems need to be in good working order for us to feel happy and motivated, not just because of serotonin production but also to prevent any toxins building up, which can make us feel sluggish.  A good balance of friendly bacteria and plenty of fibre are key.

A range of wholegrain foods

Live natural yoghurt, kefir, sauerkraut, Jerusalem artichokes (in season right now), green tea and whole grain foods such as oats are great for feeding the good bacteria. They also help keep everything moving through the digestive tract smoothly.

Eat protein at every meal

Amino acids, which make up proteins, are found in foods containing protein such as meat, eggs, poultry, fish, soy, dairy, nut and beans.  The amino acid tryptophan is found in many of these foods and the levels of each of the amino acids varies in different foods.

A range of foods containing protein

In order not to over-complicate matters, the best advice is to ensure you’re eating protein at every meal. This way you’ll be eating tryptophan, plus you’ll be keeping blood sugar levels in good balance, which is essential for maintaining concentration, energy and a brighter mood throughout the day.

Try some herbal helpers

When it comes to health, herbs are very powerful: we can often forget just what a difference these naturally occurring plants can make to health.

Close up of a St John's Wort Flower with blue sky background

Top of the list for helping lift low mood is the herb St John’s wort.  It has been widely researched over the years and is now found on supermarket and health food shop shelves as a licensed herbal medicine, denoted by the Traditional Herbal Remedy (THR) mark, meaning its safety and efficacy is assured.

As with all herbs, their exact mode of action is still a bit of a mystery, but research has shown that it helps raise serotonin levels.  It can take about three weeks to work but it’s well worth sticking with it because it’s very effective if you’re feeling down.

Ramp up your nutrients

To ensure optimal production, serotonin also needs a helping hand from our diet. Vitamin C is key in this respect and the good news is that it’s found in all fruits and vegetables in varying amounts.  Top of the list, however, are red peppers, kiwis, papaya, green leafy veg and all citrus fruits, so add some colour to your plate at every meal or snack.

A range of fruits and vegetables

The mineral zinc is another hard-working nutrient, also needed for healthy immunity, but essential for good brain function and mood.  Meat, shellfish (especially oysters), eggs, nut, seeds and dairy produce are all high in zinc so include them regularly in your meal planning.

Close up of a lobster, oysters and prawns to represent shellfish

Vitamin B6 also works in harmony with zinc and vitamin C, keeping your mood in check and helping produce serotonin. Bananas make a great snack, keep energy levels on track and are high in vitamin B6 so try to eat about four a week.  Additionally, dark leafy greens, oranges, beans and fortified cereals are great choices for an extra boost of Vitamin B6.

So, with a little dietary and herbal help you can hopefully keep smiling your way through the month and beyond.

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

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