Seasonal Eating: what to eat this spring

Fresh,Ripe,Asparagus,With,Sunny,,Vivid,,Hard,Light,And,Shadows.

Spring is my favourite time of the year!  Everything feels fresh and new, the days are longer and brighter and there is a great sense of looking forward to summer and being outdoors more.

Importantly too, spring brings some great foods, and they are some of my favourites.

Let me share these delicious spring foods with you as well as the nutritional and health benefits they provide.

 

Strawberries

Whilst we tend to associate strawberries with the summer and Wimbledon, they actually start coming into season during springtime.  Not only do they taste delicious, especially if you buy them freshly picked from a farmer’s market, they have some amazing health benefits too.

Strawberry.,Pattern,Of,Strawberrys,On,Colored,Background.

The rich dark pigments of strawberries signal that this fruit is loaded with protective antioxidants. Whilst they offer a wide range of benefits, they’re especially good for heart health.  Additionally, they help regulate blood sugar balance so are great if you’re wanting to lose weight, and their polyphenol content helps prevent unwanted diseases.

I love them just as they are but they’re also great with a little natural yoghurt, making a perfect breakfast and start to the day.

Asparagus

For some reason, asparagus isn’t everyone’s favourite vegetable.  Perhaps it’s because I know the wonderful health benefits of asparagus that makes me love it more! It’s high in antioxidants, immune boosting vitamin C and vitamin E, plus vitamin K which is needed for healthy bones and blood.

Fresh,Green,Asparagus,Pattern,,Top,View.,Isolated,Over,Green.,Food

I often recommend including asparagus in your diet because of its prebiotic fibre, feeding all the good bacteria that works so hard in the gut to keep us healthy. However, I also love the taste of asparagus, but only when it’s in season, otherwise it can be tough and tasteless.

Asparagus is great barbecued with halloumi cheese, or simply steamed, drizzled with a little butter, and sprinkled with Parmesan cheese.

Celeriac

Whilst I adore celeriac, I don’t eat it often enough because it’s not that easy to prepare!  In fact, its often called ‘the ugly one’ because of its knobbly appearance.  However, if you’ve got a sharp enough peeler, preparing celeriac is not difficult. It can then be boiled and mashed or blended into soups or casseroles.  Whilst it’s closely related to celery, the taste of celeriac is much more palatable and nuttier.

Celeriac

Celeriac has an impressive nutrient profile, being low in fat, but high in immune-boosting vitamin C and vitamin B6, together with vitamin K and manganese for great bone health. What’s not to love!

Crab

Crab is, of course, a strong-flavoured fish but is very versatile, so can be used in many ways.  Freshly caught and prepared, it is a real treat, especially if you eat it in places traditionally known for their crab. Cromer crab is a certainly one of my favourites!

Crab,Meat,Fried,Basil,On,Orange,Color,Background

Whilst it’s fairly low in fat, crab does contain good amounts of the super-healthy omega-3 fats which are essential for the heart, joints, heart, eyes, hormones, and skin. Crab also contains plenty of vitamins, minerals, and protein so it will keep you feeling fuller for longer.

Spring Lamb

Whilst I don’t eat much red meat, lamb is certainly top of my list and the taste of spring lamb is especially delicious. As with all red meat, lamb is a great source of iron, so really helps my energy levels. Plus, it’s high in B-vitamins, again great for energy, but also immunity and is a fantastic source of protein.

Lamb

Eating sufficient protein throughout the day, from a range of sources, is essential to keep blood sugar levels in balance.  Protein becomes even more important as we get older to help keep bones strong and prevent muscle wastage.  Losing muscle mass doesn’t need to be a ‘given’ as we age if we take good care of protein intake.

Easter is synonymous with lamb and is certainly a popular choice in many homes as a traditional roast on Easter Sunday.  Cook with plenty of fresh rosemary which is loaded with protective antioxidants, and garlic which is great for digestion and the immune system too.

I really hope you’ll love these spring foods as much as I do!

Stay well.

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Show your body some love this Valentine’s Day with these nutrient-rich foods

Blueberries in a heart shape

Whether you’re celebrating Valentine’s Day or not, this is a great time to show your body some love by feeding it a wide range of nutrients.

Cold, dark days and lots of bugs flying around take their toll on mental wellbeing and the immune system at this time of year.  So, fuelling yourself with the right nutrients is a good way to support your health as much as possible.

Clinical Nutritionist Suzie Sawyer shares her top five foods to try this February.

 

Acai berries

Beautiful acai berries are loaded with powerful antioxidants which have health benefits for the brain, heart, and immune system. Unusually for berries, they also provide some of the healthy omega-6 fatty acids – great for the skin – and oleic acid which is good for the heart.

Acai,Breakfast,Superfoods,Smoothies,Bowl,With,Chia,Seeds,,Bee,Pollen,Acai bowls are still on trend and frozen berries are perfect with toppings of granola, nuts and seeds or desiccated coconut (or anything else you fancy!)

 

Buckwheat

This food often confuses people as it’s not actually wheat! Just like quinoa, it’s actually a seed and is a great source of protein.  For those who struggle with digestive issues, especially when eating gluten and wheat, buckwheat is a great alternative and is easily incorporated into the daily diet.

Close up of buckwheat pancakes with raspberriesIts high protein content includes the amino acid tryptophan, which is needed to produce the happy hormone serotonin.  If you’re wanting your partner in a good mood for Valentine’s Day, then buckwheat could be a great choice!

Why not treat yourself (and your partner) to a delicious breakfast of buckwheat pancakes with a dollop of natural yoghurt and berries of your choice, for a powerful start to the day.

 

Beetroot

If winter has left you feeling out of sorts, then including beetroot into the daily diet on a regular basis could really kick-start your immune system.  Plus, beetroot is a great liver detoxifier.  It has often been used as a tonic after illness because it’s loaded with vitamins and minerals.  If raw beetroot juice isn’t for you, then try adding some carrot juice to make it slightly more palatable.

Beetroot and goats cheese saladBeetroot has a great flavour and makes a lovely accompaniment to goat’s cheese in a salad, in soups, roasted as a vegetable side and even cooked into chocolate brownies.  Maybe your Valentine’s Day treat can deliver some great health benefits too!

Broccoli

A member of the cruciferous vegetable family, broccoli delivers plenty of health benefits. It contains plant compounds called indoles which help protect DNA from damage, hence can help provide protection against disease.

Fresh,Broccoli,SoupBroccoli is also a great source of beta carotene which is turned into immune-boosting vitamin A in the body, plus energising folate, and vitamin C.  If you can’t always find fresh broccoli when you want it, then do keep some in the freezer.  The nutrient content of frozen vegetables is very good as they are generally frozen and packaged very soon after harvest. 

How about cooking up some delicious broccoli and stilton soup for Valentine’s Day or just include broccoli on your dinner plate frequently, in order to enjoy its fabulous health benefits.

Chia seeds

 

 

These tiny seeds are packed with nutritional goodness, are incredibly versatile and can be used in many recipes including smoothies.  One of their main claims to fame is that they are a rich source of omega-3 fatty acids which are beneficial for the heart, skin, hormones, joints, and brain.

Acai,Berry,And,Chia,Seed,Pudding,With,Blueberries,And,BlackberriesHowever, they also fare really well on the mineral front with good levels of iron, magnesium, zinc, calcium, and phosphorus.  These are all minerals that are frequently deficient in the typical western diet, deficiencies of which can have a negative impact on health.  Chia seeds have also been found to help with weight management, which is down to their high fibre content.  They swell in the stomach which then helps to regulate appetite and feelings of fullness.  Chia seeds are so easy to add to your daily diet and can really get health on track in readiness for Spring.

 

 

So, show your body some love this Valentine’s Day – and every day! It will certainly reward you with improved health.

Stay well.

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Heart health: five foods that support this hard-working organ

 

Organic,Raw,Rolled,Oats,In,Heart,Shape

February is often referred to as the ‘month of love’, for obvious reasons.  However, putting romance aside, we should be loving our hearts all year round. 

Our hearts beat around 100,000 times in a day, working incredibly hard for us.  And there are some great heart-loving foods which support its ongoing health.

Clinical Nutritionist Suzie Sawyer shares five top foods that support your heart health.

 

Salmon

Salmon is an oily fish, rich in heart-loving, essential omega-3 fats.  The word ‘fat’ often sends alarm bells when people are talking about the heart.  However, the omega-3s are polyunsaturated, with a very different chemical structure to saturated fats, and are absolutely needed for heart health.  The body can’t make omega-3s, hence they need to be eaten regularly in the diet.  The recommended intake of oily fish is two to three portions per week.

Fillet of salmon with some steamed asparagus

Can’t face fish?  Then it’s important to supplement with fish oils, or to eat flaxseeds which are also rich in omega-3s. 

Oats

Oats are loaded with a type of fibre called beta-glucans.  Much research over the years has found that beta-glucans help reduce cholesterol levels.  So much so, that the European Food Safety Authority (EFSA) has authorised this claim that can be used on beta-glucan containing foods, especially oats.

Porridge topped with bananas and blueberries

Fibre is important for the heart for many reasons. As an example, high cholesterol and fats must be excreted from the body in the stool, so having the bowels working well is also great for the heart.  With February still being rather chilly, there’s no excuse not to enjoy a delicious bowl of warming porridge.  And you can even sprinkle some flaxseeds on the top to really give your heart some love.

Lentils

Quite simply, lentils are rich in potassium, fibre, and folate, all providing support for a healthy heart. Fibre is important for keeping bowels moving and ensuring blood fats are under control.  Importantly lentils are rich in gentle soluble fibre, so they won’t irritate the digestive tract.

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

Folate is important for a process known as ‘methylation’ which the body carries out hundreds of times every day; poor methylation is associated with higher risks of heart disease.  And potassium is really important for encouraging a healthy heart rhythm and keeping blood pressure in check.

If you’ve never had the pleasure of eating homemade dhal, then you’ve missed a treat!  It’s so easy to make and provides an incredible number of heart-loving nutrients too. 

Blueberries

Blueberries are often referred to as a superfood, and for very good reason. Their rich, dark colour means they’re packed with anthocyanins, powerful antioxidants which help protect the heart. Blueberries are also rich in vitamin C, another antioxidant which is very heart friendly. 

A wooden bowl of blueberries

The body is constantly bombarded with environmental free-radicals and from the food we eat.  Hence, nature has provided antioxidants to help protect the body from whatever life throws its way.  Vitamin C can also help reduce cholesterol levels.

Soya beans

Soya beans are also known to reduce cholesterol levels and raise HDL’s (the ‘good ‘cholesterol).  However, not all soya products are created equal, and the greatest benefits come from fermented sources.  In this respect, tofu and tempeh are your friends.  Whilst soya milk and yoghurts, for example, are fine, fermented products have a very beneficial effect on the gut microbiome, which in turn is great for heart health.

Soya milk and solid

It’s important to ensure that any soya products are from non-GMO sources although this isn’t an issue when choosing fermented produce.  Tofu and tempeh are also very low in fat, another plus when thinking about the heart.

So, enjoy the month of love and start introducing more heart-loving foods into your diet.

Stay well.

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Seasonal eating in November

Vegan,Diet.,Autumn,Harvest.,Healthy,,Clean,Food,And,Eating,Concept.

In the same way that we feel the outer effects of the changing seasons, especially when the temperature drops, the body also feels the disruption internally.

For this reason, nature has very thoughtfully provided seasonal foods to support the body the best way that it can.

Clinical Nutritionist, Suzie Sawyer, shares three delicious seasonal foods, perfect for now.

 

Goose

Whilst there may be a ‘run’ on turkeys early this year, there has been little mention of goose. So, it may be worth changing things up a little this year, both for traditional Christmas fayre, and for pre-Christmas celebrations.

Whilst goose meat is much higher in fat than turkey, much of it is lost during cooking.  However, the fat content is still comparable to many cuts of red meat.

Roasted goose on a plate

In terms of nutritional content, goose is a rich source of iron, which is frequently deficient within the UK population, especially in young women.  Plus, protein content is the same as turkey (really good) at 20 grams per 100 grams. From a mineral perspective, it’s high in bone-loving phosphorous, plus goose delivers plenty of energy-giving vitamins B1 and B6.

Roasted goose is delicious. Consider including roasted chestnuts both for their wonderful, slightly sweet taste but also rich nutritional value. Chestnuts are particularly high in trace minerals that are essential for overall health.

Butternut squash

Butternut squash is probably one of the most popular of the squash family, with other members including pumpkin, cucumber, and courgette. As with all root vegetables in season at this time of year, butternut squash provides a great source of sustained energy, plus it’s low in fat and high in nutrients.

shutterstock_226218175 butternut squash Dec15

As with all the orange-coloured vegetables, they’re a rich source of beta carotene which is turned into vitamin A as needed by the body.  Vitamin A is essential for good vision (especially night vision), the immune system, healthy skin, and protecting mucous membranes, especially those associated with the lungs.

What to do with butternut squash?  There’s certainly no shortage of options.  They add an amazing flavour to risottos, soups, pasta, and curries. They are also simply delicious baked and mashed with some cinnamon or nutmeg and a little cream, for a real treat.

Mackerel

With the UK population being wildly deficient in the essential omega-3 fats, mackerel could really help improve the nation’s health in this respect.  Mackerel is not only a great source of omega-3s but also the minerals zinc and selenium (both also lacking).  Selenium is essential for good heart health as are the omega-3s. Plus, mackerel does provide some much-needed vitamin D, especially through the winter months. Even better, mackerel is often fished from UK waters.

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

Of all varieties of fish, mackerel probably has one of the strongest flavours, therefore works really well with other equally strong ones, including various spices. Sharp flavours such as lemon complement well. Because mackerel is fairly rich down to its fat content (predominantly the omega-3s), then rich, buttery sauces are certainly not recommended.

So, enjoy some wonderful flavours and amazing health-giving nutrients by eating seasonally this November.

Stay well.

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Dietary support for reducing feelings of stress

Close,Up,Of,Calm,Young,Woman,Relax,On,Couch,With

With a global pandemic still ongoing and Christmas not too far away, it’s no wonder that our nerves may be a little frayed.  We know from ongoing data that many people’s mental wellbeing is not in great shape at the moment, and we could all do with lifestyle advice to help us feel a little calmer. 

What we eat and drink can make a big difference to how we feel and there are some foods which can help support our bodies and our minds feel less stressed.

This International Stress Awareness Week, Clinical Nutritionist Suzie Sawyer shares 3 foods you can start adding to your diet.

 

Start the day with oats

There are a number of reasons why this is a great way to start the day.  Firstly, oats are loaded with the amino acid tryptophan, which is needed to produce our feel-good hormone serotonin.

A bowl of oats

Secondly, oats are rich in the mineral magnesium, often referred to as ‘nature’s natural tranquiliser’. Essentially, magnesium fulfils many important functions within the body, but it also works on the central nervous system; if you’re nerves are shredded, then it might be time to think about how much magnesium you have in the diet.  Interestingly, it’s very often deficient in the typical western diet.  This is largely because magnesium is found in whole grains, rather than refined ones which dominate western diets such as cakes, pastries, biscuits, white bread, white rice, and white pasta.

Bowl of porridge topped with blueberries and raspberries

Importantly, your breakfast bowl should contain whole grain oats (the large ones!) which can be eaten in many ways.  For a quick, easy win, why not soak the oats overnight in a little milk and apple juice. The retrieve from the fridge in the morning, top with berries and natural yoghurt and you’ve got one of the best starts to the day!

Opt for fish

There are many good reasons for including fish in the diet.  However, it’s oily fish, including salmon, which has the most health benefits and can help calm the nerves.  Salmon is very high in the omega-3 fats which are critical for brain health; low levels of omega-3s have been linked to anxiety and depression.

Bagel with smoked salmon and cream cheese

Why not have some delicious smoked salmon with your salad for lunch or with poached eggs for breakfast.  You’ll still be gaining all the wonderful health benefits. Salmon also makes a great dinner option and can quickly and easily be cooked in the oven in foil with some lemon juice, butter, and dill, if you have some. 

Fillet of salmon with some steamed asparagus

It’s important to recognise that farmed fish are often contaminated with unwanted. Always try to buy wild Alaskan salmon which has a much more distinctive pink colour.  This is because wild salmon naturally eat an alga called astaxanthin, which turns salmon pink, and which is also an amazing antioxidant, further protecting our bodies and minds.

Go for green tea

Often just having a warm drink can help soothe the nerves.  However green tea is a great option. This is because it contains the amino acid theanine, which can positively impact mood.  Interestingly, there has been much research around theanine and its ability to reduce stress. Theanine works in a number of ways but essentially by raising GABA, one of our calming brain neurotransmitters.

shutterstock_391949488 green tea Nov16

Just like black tea, green tea naturally contains caffeine which will adversely affect the nervous system.  However, theanine appears to counter any of its negative effects.  Green tea is also rich in catechins which are powerful antioxidants which can help reduce inflammation in the brain, partly responsible for its ageing and degeneration. Aim to drink around three cups daily to enjoy the best effects.

As an aside, and if you’re looking to lose a few kilos before Christmas, green tea appears to have thermogenic effects, meaning it may temporarily uprate metabolism.  Therefore, having a cup of green tea prior to your morning walk, run or workout could provide a wealth of health benefits.

So, if you’re feeling frazzled, try adding some of the above to your daily diet and support your wellbeing from the inside out.

Stay well.

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Managing your blood pressure: top dietary tips to reduce yours

Woman having her blood pressure taken

Having raised or high blood pressure can significantly increase our risk factors for cardiovascular problems, especially heart attacks and strokes.  However, it can also cause a myriad of other issues and may even affect the eyes.

It’s very important to try to keep blood pressure readings within normal ranges for your age.  But thankfully making some diet and lifestyle changes can have a significant effect.

This Know Your Numbers’ week, clinical nutritionist Suzie Sawyer shares her five top tips for reducing blood pressure naturally.

Grab some garlic

Garlic is one of the most effective botanicals for reducing blood pressure.  Try to include garlic in your cooking as much as possible; it’s also good to take as a supplement.

shutterstock_552242461 garlic Aug17

Garlic really enhances a wealth of dishes, whether they be veggie sides, fish, meat, beans, pasta, or rice dishes.  And green leafy vegetables are also great for helping reduce blood pressure, partly down to their high magnesium content.  Why not stir fry spinach, broccoli, or kale with garlic?

Go for salmon

Salmon contains the essential omega-3 fatty acids which are known to help reduce blood pressure.  However, not all salmon is created equal!  It’s important to try and find wild salmon, which will always look pinker in colour than farmed salmon.  This is down to the natural astaxanthin, an alga that the wild salmon naturally feed on, and which is one of the most powerful antioxidants known to man.  Hence this will also be helpful for reducing blood pressure.

Brown rice with salmon fillet amd vegetables

The UK Government recommends one to two portions of oily fish per week (which we are generally not achieving as a nation).  However, if you have high blood pressure then aim for three to four per week.  Sardines, mackerel, and tuna are also good sources of omega-3s.  However, smoked salmon is high in salt so probably best avoided, as excess salt can lead to higher blood pressure.

Snack on bananas

Bananas are high in potassium which is needed to keep blood pressure in good balance.  Potassium works alongside magnesium and calcium in regulating blood pressure.

Whole bananas and diced banana

The good news is that most fruits and vegetables contain potassium, but bananas, melons, avocados, and apricots are especially helpful.  And they can all easily be incorporated into the daily diet in meals or snacks.  Smashed avocado on seeded sourdough bread makes one of the best starts to the day!

Eat brown not white

Whole grain foods (often referred to as ‘brown’) are loaded with fibre, unlike their refined ‘white’ counterparts.  For example, brown rice retains the outer fibrous husk, whereas it’s been removed in the refining process in white rice.  And the same follows for wheat-based pasta.

shutterstock_585346478 whole wheat pasta June17

Importantly, the fibre in whole grains helps reduce blood pressure.  We need around 30 grams of fibre per day, which is sadly lacking in the typical Western diet.  Whole grain rice, brown basmati rice, quinoa, whole wheat pasta, buckwheat, millet, and oats are the order of the day if you want to keep blood pressure in check.

Avoid processed meats

There are lots of good reasons for keeping intake of bacon, ham, salamis, meat sausages and other processed versions to an absolute minimum.  These foods are often high in histamine which can raise blood pressure.  Additionally, they are known to raise levels of fats in the blood which will have a negative effect on blood pressure, plus are high in salt, another potential trigger.

Raw,Uncooked,Seabass,Fish,With,Vegetables,,Grains,,Herbs,And,Spices

Instead, try to stick to a more plant-based diet including plenty of whole grains, nuts (especially walnuts) and seeds, fruits and vegetables, legumes with some oily fish.  The typical Mediterranean diet is known to be super heart healthy and will help reduce blood pressure.

It’s not just your blood pressure that will benefit from making a few changes; you’re helping to future-proof your health too! Find out more about Know Your Numbers week by visiting the Blood Pressure Uk Website.

Stay well.

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Seasonal nutrition: what to eat in August

People enjoying al fresco eating in the summer

With so many of us enjoying staycations in the UK this year, it provides the perfect opportunity for us to fully enjoy all the glorious foods currently in season right here.

Everything tastes better when we eat foods at the time of year nature intended.  In fact, foods tend to come into season at exactly the right time for our bodies to gain the most benefits from their nutrients when we need them.

Clinical Nutritionist Suzie Sawyer gives us a taste of what’s on offer this season.

Runner beans

With so many people now enjoying ‘growing their own’ in allotments or gardens, runner beans are a great ‘go-to’ vegetable.  After the initial work involved of creating a support network for the growing beans, the results are well worth the effort.

A bunch of runner beans on a wooden background

Runner beans are closely related to other beans, referred to as legumes, including black and pinto, but contain less calories.  And whilst they all contain some of the same nutrients, the greenness of runner beans means their chlorophyll content is high.  Chlorophyll is often referred to as the ‘blood of life’ because it helps to naturally cleanse the blood but also provides a range of vitamins and minerals.

Runner beans also deliver a good source of vitamin C and bone and heart-loving vitamin K.  However, their overall strong nutrient content can be easily diminished from over cooking, therefore lightly steaming is always best and will retain their crispness.

Globe artichokes

Whilst not always the quickest of vegetables to prepare, artichokes deliver some wonderful and unique health benefits, so patience will be rewarded.  Globe artichokes need the tough outer leaves removed, together with the inedible fibrous ‘choke’ in the middle, revealing the edible heart. The active compound in artichokes is called cynarin which is great at detoxifying the liver.  Research also suggests they are supportive of heart health, helping reduce cholesterol levels and blood pressure.

Close up of artichokes

Importantly, artichokes help replenish the friendly gut bacteria that is so essential for good overall health.  They need around 30 minutes of gentle boiling until softened and when cooled are great simply served with vinaigrette and lemon juice. Alternatively, they’re delicious grilled when cut in half lengthways.

Mackerel

Mackerel is often referred to as a very ‘fishy’ fish because it has a strong flavour. Mackerel is a fantastic source of the super-healthy omega-3 fats.  The body can’t make omega-3s, so they must be eaten regularly in the diet, and we know that as a nation we are incredibly deficient. Omega-3s are needed for a healthy heart, brain, eyes, hormones, and joints so they’re pretty important!  It is recommended that we eat at least two portions of oily fish per week to get what the body needs.

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

Mackerel is often sourced in UK waters or from the North Atlantic or Mediterranean.  It’s strong flavour, and oily texture, means it can be simply served with lemon and herbs or with a fresh salad that includes sweet tomatoes.

Plaice

Whilst plaice is available throughout the year, it is generally much fleshier and tastier at this time of year.  As with all white fish, plaice is a great source of low-fat protein and is great for easy everyday meals grilled with other flavours.  Indeed, since it has a subtle taste, it works well with stronger flavours of olives, tomatoes, spring onions, rosemary, and chives.

Thai fish dish

Plaice is also a good source of the mineral iodine which is often deficient in women and is essential for the growth of babies and children as well as being well utilised for cognitive function.  Plaice certainly provides a low-cost, easy, and nutritious food option this season.

Plums

The season for plums is short so they need to be grabbed and enjoyed whilst they’re around.  There are over 300 varieties of plum available, but it’s always good to choose the sweetest ones to avoid having to add too much additional sugar to a dish.

A bowl full of plums

Their beautiful orange flesh signals plenty of beta-carotene which is turned into immune-boosting vitamin A as needed by the body. Plus, they’re rich in vitamin C and also tryptophan from which our body makes our happy hormone ‘serotonin’ – that’s something to smile about for sure! Even better, plums work really well in sweet or savoury dishes; try them in a crumble, with chicken, or simply poached with cinnamon and honey.

Many people perhaps don’t realise that prunes are dried plums, and both are therefore rich in essential fibre.

So, why not visit some local markets or farm shops this August and be sure to enjoy the season whilst it’s here!

Stay well.

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Back to basics: everyday nutrition tips

shutterstock_335465993 nutrition words Mar21

The whole topic of nutrition has been highly glamorised in recent years, partly down to social media.  Whilst this is great in many ways because good nutrition is the cornerstone of wellness, it has left many people confused about what is right and what is wrong.

When it comes to a balanced diet there are a few simple rules which we can all follow to ensure we are getting the optimum nutrition we need.

Clinical Nutritionist, Suzie Sawyer, takes us back to the basics of daily nutrition.

What are macros?

As the name suggests, they are big, and in this case refer to the groups of food that we eat most of.  Essentially, there are three macronutrients: proteins,  carbohydrates and fats. Some people also talk about fibre as being another macro such is its important in overall health, although technically fibre is a carbohydrate.

Protein – essential building blocks for life

All macros form an essential part of the daily diet, so any restrictive diet is going to lead to nutrient deficiencies somewhere along the line.  Protein is literally the building block of life. It is essential for every bone and muscle in the body, as well as producing hormones, neurotransmitters and supporting the immune system.

A range of foods containing protein

There are nine essential amino acids that must be eaten in the diet (there are other amino acids that are essential, but these can be produced in the body). These nine amino acids are found primarily in animal produce including meat, fish, poultry, eggs, and dairy and plant sources quinoa, buckwheat, and soybeans.  If you follow a vegetarian or vegan diet you should combine grains and pulses to get sufficient amino acids, although this does not need to be in the same meal.

Carbohydrates – energy and nutrient providers

Carbohydrates, including fibre, provide an essential energy source for our muscles and brain.  Indeed, the brain requires around 30% of all carbohydrate the body intakes. Carbs are not all created equally in that slow releasing ones (essentially whole foods and fruits and vegetables) provide sustainable energy throughout the day. Conversely, fast release carbs primarily found in processed and refined foods give an energy boost then an energy crash due to their adverse effect on blood sugar.

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

Carbs are often maligned but this food group contains some of the most nutrient dense foods on the planet and are loaded with antioxidants, so the body is missing out if they are not being consumed.

Fat – protecting and sustaining

Another maligned food group is fat.  However, fat provides the second energy source for the body, and it is essential for absorbing our fat-soluble vitamins vitamin A, vitamin D, vitamin E and vitamin K.

A range of foods containing healthy Omega-3 fats

There is often confusion around good and ‘bad’ fats.  Essentially, good fats are the omegas 3 and 6 which must be eaten in the diet as the body cannot make them.  The omega 3s are crucial for hormones, joints, the heart, brain and eyes. Oily fish and nuts and seeds are your friends in this respect.

shutterstock_196052645 avocadoes Oct15

Monounsaturated fat found in avocados and olive oil is great for the heart and should be included in the diet.  However, try to avoid the damaged fats; the trans fats found in margarines and refined foods.  The body cannot deal with these and trans fats are known to raise cholesterol levels, so try to be aware of not overeating the foods that contain them.

Fruits and vegetables – overflowing with goodness

As nutritionists we talk endlessly about getting sufficient fruits and vegetables into the diet.  Why? Because quite simply they are loaded with nutrients, especially the trace minerals that are so often deficient in the typical western diet.  It is all about colour and variety and not over thinking it.  Try to have plenty of colour on your plate at every mealtime.

A range of fruits and vegetables

There’s also confusion as to whether juicing is good or bad.  Juices are a great way of getting more nutrients into the body.  You might lose the fibre content, but juices are still loaded with nutrients.  Try to include more vegetables than fruits in your juices or blends to keep fructose (a fruit sugar) content to a minimum.

Water – pure and simple

We talk about the body being around 80% water.  Of course, this is not pure water because it is made up of solutes and everything within cellular tissue.  However, the body still needs plenty of plain water to keep it sufficiently hydrated.  It will quickly complain if dehydrated and you’ll feel low in energy, suffer brain fog, plus constipation may be problematic.

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

Our water needs vary depending on activity levels.  However, as a general rule, if you are having around 1 ½ – 2 litres of water daily you will be doing ok, plus fruits and vegetables can count towards this target since they’re high in water.

The body’s needs are relatively simple so there is no need to overcomplicate diets; just try and stick to the basics for well-balanced nutrition.

Stay well.

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Upgrade your health this World Wellbeing Week

A chalk board with the words Healthy Lifestyle written on alongside other words which represent this

World Wellbeing Week is an opportunity for us to evaluate our physical and mental health and what more we can be doing to support our wellness.

What does wellbeing mean to you?  Officially it means ‘the state of being comfortable, healthy or happy’.  So how could you improve your wellbeing?

Clinical Nutritionist Suzie Sawyer shares her top tips.

Make some dietary tweaks

Trying to make dietary changes too quickly can often be very stressful.  And it may be that your diet is pretty healthy, but it just needs improving in certain areas.  So, why not resolve to just change one thing?

shutterstock_585346478 whole wheat pasta June17

Each mealtime is an opportunity to re-fuel the body and take in essential nutrients.  The body needs 45 nutrients (including water) in any one day, so each mealtime should count.  Maybe swap white refined bread and pasta for brown, which will provide much more fibre and essential nutrients. Or cut down on overall sugar content, remembering that many foods have hidden sugars, such as cereals, sauces, baked beans and other tinned and packaged foods.

A pile of sugar with the words 'no sugar' in

Sugar in all its forms (and that includes honey) depletes the body of other nutrients and upsets blood sugar balance, making weight more difficult to manage.  If sugar is an issue for you, any reductions you can make are going to be positive.

Figure out an exercise plan

It doesn’t need to be formal or involve a gym, but exercise and keeping active is a very important part of overall wellbeing.  The body was not intended to be sedentary so it’s just a question of moving around more.

Close up of woman working out at home

Whether that means scheduling a daily 30-minute walk, taking up a new sport, dancing around the room every hour if you’re working from home, or starting a more formal routine, exercise needs to be planned daily into your day. It’s essential for good circulation, maintaining muscle mass and also helps support mental wellbeing.

Swap bad fats for good fats

Dietary fat is an essential macronutrient.  It is not only used as an energy source but is also needed to absorb our fat-soluble vitamins.  However, saturated fats, found in butter, red meat and refined foods should be eaten in moderation as they can raise cholesterol levels and cause heart problems.

A range of foods containing healthy Omega-3 fats

The essential omega-3 and 6 fats, however, are, as the name suggests, essential, and need to be eaten in the diet.  They are utilised for a healthy heart, brain, eyes, joints, and hormones.  Oily fish and nuts and seeds are the best sources, so make sure you’re eating these on a regular basis.  If your skin is dry, this may also be a sign that you are lacking in omega-3s.

Prioritise mental wellbeing

Thankfully, mental health is no longer a taboo subject and people are openly discussing issues, and hopefully seeking help if needed.  However, it’s important that we all check in with ourselves to make sure we are prioritising our mental wellbeing.

Woman with legs crossed sitting on bed meditating

Perhaps it’s time to practise meditation; the benefits are enormous, once you’re able to fully engage with it.  You will feel more balanced and hopefully less stressed.  Even five minutes of daily deep breathing can help alleviate stress. Sometimes the simplest of things can have the most effective results.

Is sleep an issue?

We know that sleep has become even more problematic for many of us since the pandemic, generally caused by anxiety.  We also know just how important sleep is for overall health.  At the very least, poor sleep encourages production of the hunger hormone, ghrelin, which is part of the reason we tend to eat more after a poor night’s sleep, making weight gain more likely.

Leisure,And,People,Concept,-,Young,Woman,Reading,Book,In

Such is the importance of sleep that a bedtime routine needs to be established.  Watching TV or electronic devices stimulates the brain making it more difficult to switch off.  Much better is to read a book or magazine an hour before bed.

shutterstock_496046788 woman holding mug of milk Apr19

Having a warm, milky drink before bedtime is not just an old wives’ tale, it has a scientific basis.  Milk (plant and dairy) contain the amino acid tryptophan, which is needed to produce the sleep hormone, melatonin.  Therefore, it’s a great to have a milky drink about an hour before turning in. Additionally, certain herbs, especially valerian and passionflower are well researched at helping with sleep issues, so don’t be afraid to seek them out in supplement form.

Small changes can have big results when it comes to our health and wellbeing, so try to include a few of these tips into your daily life.

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.

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

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