Omega 3s

Seasonal eating: what to enjoy this Spring

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A bowl of fresh spinach leaves

We’re now well into the Spring season and with that comes some highly nutritious foods. If these aren’t on your current food radar, then why not make this the time to enjoy them at their best, when nature intended?

Clinical Nutritionist Suzie Sawyer shares her five top foods for this season, together with ideas on how to eat them.

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Jersey Royal Potatoes

A pan of just boiled jersey royal new potatoes

If you’ve not eaten Jersey Royals previously, you are seriously missing out on the tastiest potatoes on the planet! Grown lovingly in Jersey for over 140 years, its unique climate and soil has enabled these beauties to steal the show when it comes to potatoes.

As with all potatoes, Jersey Royals are rich in vitamin C, which is great for energy and a healthy immune system.  As Vitamin C is easily destroyed during storage and cooking, the fact that Jersey Royals’ farm to fork time is relatively short, is going to retain more vitamin C.  They also contain plenty of B vitamins to help with energy production and the breaking down of carbohydrates, also needed to keep our internal engine burning.

Potato,Salad,With,Eggs,And,Green,Onion,On,White,Plate

How to cook them? There are many recipes that can be enjoyed, but their flavour is so unique that simply boiling Jersey Royals, tossing them in butter and mint and serving with spring lamb, really can’t be beaten. Or why not create a refreshing potato salad.

Spinach

A bowl of fresh spinach leaves

As with all green leafy veg, spinach provides a great array of nutritional goodness. Whilst it was thought spinach was the best source of iron, it’s actually richer in folate.  However, just like iron, folate is needed for healthy red blood cells and energy, hence the possible confusion.  No matter, folate is equally essential to health.

Spinach is also a rich source of beta carotene, the plant form of vitamin A, needed for the immune system and good eyesight.  Spinach contains another carotenoid, lutein, also great for the eyes, especially as we get older.

Dish,With,Delicious,Spinach,Risotto,On,Wooden,Board

Spinach is extremely versatile but doesn’t have much natural taste so is great mixed with stronger flavours such as garlic or in a pasta or rice dish with pesto, to bring it alive.

Bananas

Bananas,On,A,Wooden,Picnic,Table

Whilst bananas are obviously not grown in the UK, we heavily rely on them for our fruit fix. Windward bananas are in season right now: the Windward islands are located right at the bottom of the Caribbean where banana trees are a popular sight.

Bananas are a great source of vitamin B6, needed for the immune system, and potassium for a healthy heart.  They’re also rich in fibre so will help keep the bowels running smoothly.

Why not create some delicious banana chocolate ice-cream simply by whizzing up some frozen banana with cocoa powder for a guilt-free treat? They are also a great on-the-go snack.

Sea Trout

Trout with lemon wedges and herb

If you’ve only ever eaten farmed trout from the supermarket, you’re missing an absolute treat.  Sea trout has a much richer flavour and has a pinker colour down to it containing astaxanthin: this powerful antioxidant is part of the carotenoid family and is naturally produced by the algae eaten by the sea trout. 

As with all oily fish, trout is rich in the omega-3 fats, essential for hormone, heart, joint, eye, and brain health.  There’s no good reason not to try it this season.  Since the flavour is so delicious, the best way of eating sea trout is lightly grilled with a little butter, salt, pepper, and lemon juice.

Watercress

shutterstock_601599119 watercress Apr17

Watercress is another member of the healthy family of cruciferous vegetables. This family really has our back since they can help protect the body from nasty degenerative disease.  Additionally, the dark green colour of watercress ensures it’s rich in powerful antioxidants.

From a nutritional perspective, watercress is loaded with vitamin C and beta carotene, which is turned into vitamin A as the body needs it, both of which are protective of immune function.

A bowl of watercress soup

One of the easiest and most delicious ways with watercress is to create a soup.  There are no hard and fast rules on how to make it, but adding some additional flavours such as onions, potatoes, celery, nutmeg, a little milk, and some chicken stock will create a very tasty soup.

Enjoy these five seasonal foods this spring and reap the wonderful health benefits.

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Get outdoors: three top energy tips to fuel your adventures

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A woman out for a walk in the hills with her arms outstretched enjoying herself

It’s National Parks Fortnight which is a great opportunity and incentive to spend more time outdoors and explore some of your local beauty spots. And why not visit some new places too? 

A day of exploring requires good energy levels which many of us are lacking, especially after such a dull winter.

Clinical Nutritionist Suzie Sawyer shares her three top tips for putting a spring back into your step this season.

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Start the day right

It’s important to get the day off to a good start with a filling and energising breakfast. Those of us who struggle with blood sugar balance can find that our energy dips by early afternoon if we don’t start the day with a well-balanced breakfast.

shutterstock_716903197 avocado and poached egg Dec17

It’s important to get some protein, healthy fats, and carbs into your breakfast which will keep your energy levels up and hunger levels down.  One of the best choices is a poached egg and smashed avocado on seeded sourdough bread.  This ticks all the boxes. Whilst we often think that carbs fill us up and keep us going, it’s actually protein that provides sustained energy.  But in essence, you need all three macronutrients for the best outcomes.

shutterstock_293253446 yoghurt with seeds Aug15

If you’re vegan, then why not go for some overnight oats with some plant-based yoghurt, fresh berries, nuts, and seeds.  Pumpkin seeds, walnuts, Brazils, and hazelnuts are the best choices as they contain all the essential and healthy omega-3 fats which keep joints moving smoothly. This is especially useful if you want to be more active.

If you are following an intermittent fasting routine, which often means eating later in the morning, make sure to enjoy breakfast earlier to ensure you are well fuelled ahead of your day out. 

Avoiding the afternoon slump

Starting the day right with a good, balanced, nutrient dense breakfast, is really going to help energy levels throughout the day.  However, if you have an active day planned, and you’ve had an early start, then you’re going to be feeling a little peckish by lunchtime.

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

Whilst packing some sandwiches can seem a little predictable, they are often one of the simplest, most energy dense and easily transportable options. Again, a combination of protein and carbohydrate is going to provide the best outcomes.  Any protein filling would work: think fish, chicken, eggs, hummus and salad, avocado (if you didn’t have it for breakfast) or some kind of cheese.

If you struggle with gluten-containing foods such as traditional bread, this can often encourage tiredness in the afternoon, which is not ideal. Why not look for gluten-free wraps, or pack a salad containing quinoa or rice along with your chosen protein?  This option also means you can get more of that all-important colour variety into your lunch. 

Whole beetroots

Whatever you choose, make sure you add some beetroot if possible.  Beetroot is known to help energy levels because it encourages more oxygen flow around the body and is a great help in any endurance sports.  It could be the support you need for powering up some hills if you’re out hiking!

Don’t forget to hydrate

With the warmer weather hopefully around the corner, it’s even more important to make sure you keep well hydrated.  You’ll be going nowhere fast if you’re dehydrated.  It really depends on how strenuous your day is going to be or how long you’ll be out for as to whether you need to pack an isotonic drink.  Isotonic drinks can help the body rehydrate quicker.

Close up of woman drinking a bottle of water in summer

Many sports drinks are laden with sweeteners which disrupt the gut microbiome. It is much better to pack plenty of bottled water (a 1.5 litre bottle is generally sufficient) but also make up a weak isotonic drink using some fruit juice lightly watered down. If you’re out and about, then there’s generally the opportunity for a cafe stop somewhere, which also increases the enjoyment of the day!

Fully enjoy your outdoor time over the next couple of weeks, and the coming months too, by being well fuelled and full of energy.

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Jump into spring with these in-season foods

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Cauliflower cheese

As we near the end of February and come into March and the start of spring, there are some new seasonal foods to enjoy.  The mere fact that winter is almost behind us can really lift our mood and energy levels, so it makes sense that nature supports us too.

Clinical Nutritionist Suzie Sawyer shares her top five in-season foods for March.

Suzie HFMA V4

Mushrooms

‘Shrooms’ as they’re affectionally known, have become highly acclaimed in nutritional circles as we understand more about their amazing health benefits. However, consumers are also raving about them!

There are many varieties of mushrooms, and they all provide slightly different health benefits.  However, all mushrooms are rich in vitamin B6 and selenium, and are all supportive of immune health.

shutterstock_267579800-mushrooms-dec16

All mushrooms are a great source of vitamin D: just like us humans they’re able to absorb sunlight and turn it into vitamin D.  It’s not easy to find vitamin D in the foods we eat, therefore mushrooms can help deliver in this respect. 

They are masters of versatility when it comes to how to use them in dishes.  I personally find mushrooms on toast for breakfast a real treat, providing a low calorie, but high nutrient start to the day!

Cauliflower

Another ‘big hitter’ in nutritional terms, cauliflower is also very versatile.  It can be used as a main dish (roasted or made into cauliflower cheese), but also works on its own as a vegetable side; it has quite a strong flavour so it’s very happy to be single!

Loaded,Vegetable,Casserole,With,Broccoli,,Cauliflower,And,Leek.,Top,View,

Cauliflower is a member of the cruciferous vegetable family which help support liver detoxification.  Plus, it’s high in fibre which really keeps the digestive tract in good working order. 

From a nutritional perspective, cauliflower is rich in vitamin C, low in calories and is also a great source of our trace minerals, so often lacking in the daily diet.  However, it’s important not to overcook cauliflower otherwise it will become soggy and tasteless!

Spring onions

As the name suggests, spring onions come in as the seasons change.  All onions provide plenty of flavonoids, which are rich in antioxidants.  They are also high in quercetin which helps to calm down allergies, especially hay fever.  If you’re a hay fever sufferer, then now is the time to eat more spring onions before pollen levels rise.

Pile,Of,Fresh,Spring,Onion,On,Wooden,Table

As spring onions are small and can be eaten cooked or raw, they’re very easy to add to dishes such as mashed potato as well as any stir fries or Peking Duck pancakes. 

Spring onions are high in immune supporting vitamin C, energising B vitamins and fibre.  These little wonders are worth adding to many dishes for additional taste and nutritional benefits.

Bananas

Whilst bananas are available all year round, those from the Windward Islands in the Caribbean are in season now and are certainly tastier. 

Bananas are incredibly versatile and provide a quick boost of energy, hence their popularity with sports people.  They also provide a great source of potassium which helps rehydration during endurance-type events or just when then weather heats up.

Whole bananas and diced banana

Rich in energising vitamin B6 and vitamin C too, bananas make a perfect ‘on-the-go’ snack and are delicious in a banoffee pie!

Mackerel

Mackerel is often described as a ‘showy’ fish as it has a sparkling, silvery belly: slightly more attractive than some white fish, such as plaice.  However, perhaps this is also because mackerel provides more exciting health benefits.  It’s rich in the essential omega-3 fats which are also essential for life. Omega-3s are needed for most body systems, especially the brain and eyes.

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

Mackerel’s rather fishy flavour can be problematic for some of us but served with a strong flavour such as lemon or tomato, it becomes more palatable.  And it’s not just high in omega-3s: mackerel is a great source of the mineral selenium and vitamin B12, essential for the nervous system.

Why not include these nutrient-packed in-season foods this spring so you can enjoy the new season to its fullest?

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How to feed your skin from the inside: the top 5 nutrients you need to know about.

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Beautiful,,With,A,Smile,Woman,On,A,Yellow,Background,,Clean

Our skin is the largest organ in the body. Therefore, just like any other organ, it needs to be fed and nurtured.  Indeed, what we do from the inside has a profound effect on the health of the skin on the outside. 

The good news is that there are some great skin-loving nutrients that we can call on to help us obtain lovely glowing, fresh-looking skin.

Clinical Nutritionist Suzie Sawyer shares her five top skin-loving nutrients.

Suzie HFMA V4

Vitamin C

Vitamin C is one of our busiest throughout the body especially when it comes to immune health.  However, it’s also one of our most powerful antioxidant vitamins, which means it helps to protect the skin from environmental toxins and pollutants.  These can accelerate the ageing process and cause those much-hated wrinkles!

shutterstock_362885486 vitamin C Jan17

However, vitamin C is also needed to produce collagen, the body’s most abundant protein.  Collagen is essential for skin structure which also has a bearing on how the skin ages.  As vitamin C is water-soluble, it needs to be eaten very regularly which means consuming lots of colourful fruits and vegetables.  Strawberries, broccoli, red peppers, blueberries and kiwis are especially rich in vitamin C, but all fruits and veggies are good sources.

Vitamin E

Vitamin E is another powerful antioxidant vitamin and works together with vitamin C.  It makes sense, therefore, to ensure your diet contains optimal amounts of both. Vitamin E is also great at reducing any inflammation, so if you’re troubled by skin conditions such as eczema or dermatitis, it may help manage the conditions.

shutterstock_381113728 vitamin E Oct17

One of the best sources of vitamin E are avocados: these beautiful green wonders also provide some protein and good fats too, other nutrients that are key for skin health. Why not enjoy smashed avocado on seeded sourdough bread for breakfast, sprinkled with pumpkin seeds?

And talking of pumpkin seeds…

Zinc

Pumpkin seeds are great source of zinc!  The mineral zinc is another busy nutrient involved in many key jobs throughout the body.  However, it’s very important for growth and repair, of which our skin also benefits. Zinc will not only help protect your skin from sun damage (it’s a powerful antioxidant), it will help heal any wounds, but also ensure that skin cells are renewing and repairing as they should.

A range of foods containing the mineral Zinc

Where to find zinc in foods?  It’s widely available but is especially rich in oysters and other seafoods.  Eggs, red meat, whole grains, nuts and seeds are also great food choices.

Omega-3 fats

These are known as the ‘essential’ omega-3s. This is because the body can’t make omega-3s so they have to be eaten regularly. This is the main reason that there is widespread deficiency in western populations. Oily fish such as salmon, sardines and mackerel are the best sources which are not always popular food choices. Flaxseeds and chia seeds are good plant sources, however.

A range of foods containing healthy Omega-3 fats

 

Omega-3s are part of our cellular make up and help to keep skin hydrated at a very deep level in the body.  Many of us who suffer with dry skin may not be having sufficient omega-3s, hence the cells are not able to maintain good hydration levels.  Omega-3 are also going to be helpful if you’ve got some kind of skin inflammatory condition.

Selenium

Selenium is yet another antioxidant mineral which will protect your skin from the sun and external pollutants.  Indeed, antioxidants work in the body both inside and out.  Believe it or not, we create our own free radicals which have to be safely disposed of, hence the need for nutrients like selenium.  If you’re trying to fight off the ageing process (and who can honestly say they aren’t!), then selenium is a great ally when it comes to pro-age.

shutterstock_263062541 brazil nuts Mar17

One of the best sources of selenium are Brazil nuts (just three a day is helpful), as well as tuna and other seafood, meat, whole grains, beans, and lentils.

There are many other nutrients that are important for skin health, but eating more of my top five is really going to help your skin to glow. What we do on the inside can really pay dividends on how we look on the outside.

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Five seasonal foods to support your health this January

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Happy,Woman,Running,In,Winter

Feeling under par?  The long dark days, and perhaps still suffering the after-effects of the festive period, can make you feel a bit ‘blah’.  Rest assured, you’re not alone.  The great news is there’s something that can be done to lift your health and mood too.  Eating seasonally delivers the best chance of getting the most nutrients at the time nature intended. And it’s these essential nutrients that the body needs to keep it healthy and vibrant.

Clinical Nutritionist Suzie Sawyer shares her top five in-season foods this January to lift your mood and energy too!

Suzie HFMA V4

Jerusalem artichoke

Jerusalem artichokes are a nutritional jewel because they’re great for gut heath.  If you’re feeling low in mood, then sometimes you need to look to your gut to find the answers.  The reason being is that the gut microbiome plays a key role in brain health. 

Jerusalem artichokes

These artichokes provide plenty of inulin, which is a specific fibre known as a prebiotic, that feeds the probiotics (our friendly bacteria) in the gut.  Your gut will love these guys but since they can stir up a feeding frenzy within, the downside can be a little flatulence!  However, don’t be deterred and snap them up, roast in the oven with a little salt and olive oil and enjoy.

Mackerel

If you’re looking for a mood-boosting food, then mackerel delivers.  This fish is rich in the omega-3 fatty acids, essential for brain health.  Indeed, research has found that anxiety and mood problems can be associated with people lacking in these essential fats. 

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

If possible, try and eat at least two portions of oily fish a week, which includes salmon and sardines too.  Mackerel is a lovely, moist fish and works well simply grilled with lemon or served with roasted tomatoes.

Turbot

Whilst white fish, such as turbot, don’t contain any omega-3s, they still provide a great source of low-fat protein as well as many other key nutrients.  In the case of turbot, it contains vitamin B12, which is needed for a healthy nervous system and brain health.  Turbot is also rich in selenium, essential for the immune system, and magnesium which is also needed for the nervous system.  If anxiety is a problem for you, then turbot can certainly provide some specific nutrients to help.

Thai fish dish

Turbot is often served up in restaurants so why not try and mimic their presentation, simply baked with herbs with some delicious roasted veggies.  Your colourful plate will provide an amazing array of nutrients to support overall health.

Purple Sprouting Broccoli

Any type of broccoli is going to deliver plenty of nutrients and great health benefits. However, the purple variety simply means that it contains slightly different, and in some ways, more powerful antioxidants.  In the plant world, colour means nutrients and every different colour provides something different nutritionally. But they are all beneficial to health.

Purple sprouting broccoli

Broccoli contains a special phytochemical called sulphoraphane, which helps prevent some of our serious degenerative diseases.  However, this benefit can be lost, along with most of its vitamin C, when boiled.  Therefore, the best way to cook broccoli is lightly steamed or microwaved.  You’d never want to compromise on what this vegetable can provide.

Guinea Fowl

This meat provides a great alternative to chicken.  The good news is that guinea fowl is often farmed free range, much more so than chicken, so the meat will be lower in fat, and generally higher in nutrients.  This is because guinea fowl will be able to eat what’s provided naturally as part of their diet.

Roasted,Guinea,Fowl

Guinea fowl is high in protein and low in cholesterol and provides a great source of vitamin B6, needed for hormone balance.  This might just help if you’re feeling slightly off balance generally.

You can cook guinea fowl as you would chicken but it’s especially good simply roasted with garlic or pot roasted with cider.  The slight sweetness of the cider helps balance the gamey taste.

It’s time to get your health on track for 2024.  Why not utilise some of these in-season winners to support your nutrition this month?

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Five top dietary tips to supercharge your health in 2024

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New,Year,2024,With,New,Ambitions,,Challenge,,Plans,,Goals,And

The start of a new year is always a great time to make healthy changes to your diet.  We generally have much more intention at the beginning of a new year when it comes to our wellbeing, especially if we’ve overindulged over the festive period.  Equally, if you’re feeling generally ‘under par’ then these changes are really going to help, and they’re easy to make too.

Clinical Nutritionist Suzie Sawyer shares her five top tips for getting your health on track in 2024.

Suzie HFMA V4

Support your gut health

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

From a nutritional perspective, we refer to the gut as the ‘second brain’ such is its importance to overall health and wellness. Therefore, it makes sense to ensure your digestive tract and all the related organs are working well.

A,Set,Of,Fermented,Food,Great,For,Gut,Health,-

One of the quickest wins in this respect is to replenish the good bacteria in the gut, called probiotics.  Many of these friendly strains of bacteria live in the gut all the time, and some just pass through whilst working their magic. However, all of them can be well fed by eating some probiotic foods. Top choices are natural live yoghurt, tempeh, miso, sauerkraut, kefir, and kombucha.  These foods may not already be in your diet, but it’s easier than you think to add some in each day.  Both your body and brain will be thankful.

Supercharge your energy

A woman jumping with a sunset in the background

It’s quite common to feel less than energetic at this time of year. However, there is much that can be done to increase your get up and go. In addition to ditching the junk (more of which later), why not add a supplement of the herb Rhodiola?  It’s an amazingly well-researched herb, particularly for energy, stress reduction and revving up the brain.  As with many herbs, Rhodiola has been used for centuries to great effect.  Could this be the time to utilise the power of nature?

Feed your brain

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

Whilst Rhodiola will certainly help to sharpen the brain, it still needs to be fed with specific nutrients to keep it in good working order. The brain contains around 60% fat, many of which are the omega-3 fatty acids.

A range of foods containing healthy Omega-3 fats

Omega-3 fats are found in oily fish such as salmon, mackerel, sardines and pilchards, as well as flaxseeds, chia seeds and pumpkin seeds.  However, since they’re not found that widely in foods, and because the body can’t make them, then it sometimes takes a little more effort to get them into the diet every day.  If none of these foods float your boat, then omega-3s can be taken in supplement form and there are vegan sources too.  Make 2024 the year you ramp up intake of these super-healthy fats.

Drink more water

CLose up of a woman holdnig a glass of water

It’s often the simplest of dietary changes can have the most dramatic effects on health.  And ensuring the body is correctly hydrated is right up there in terms of health benefits.  Ideally you need around 1.5-2 litres of water daily to fully support your brain, energy levels, digestion, hormone balance and the skin (plus much more besides).

Healthy,Eating,Concept,,Assortment,Of,Rainbow,Fruits,And,Vegetables,,Berries,

Eating plenty of fruits and vegetables every day should also be on your diet plan. They also counts towards water intake, but the body still needs plenty of plain water throughout the day.  You’ll be amazed just how much more energy you have, and your brain function will improve dramatically too.

Reduce you sugar intake

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

There’s no getting away from it – sugar, in all its forms, has a detrimental effect on health, and especially on weight.  Most of us are probably not as aware of how much sugar we take in on a daily basis. Much of this is cleverly disguised by food manufacturers as ingredients like maltodextrin or corn syrup.

One of the simplest ways of reducing sugar intake is to try and cook as many meals from scratch as possible.  This way, you have absolute control of what goes into your food and your overall nutrient intake will increase too. Most pre-packaged foods contain some form of sugar, so do become a label detective.  The worst forms of sugar are artificial sweeteners such as aspartame.  Whilst they have zero calories, they still upset blood sugar balance, but they are not helpful for the brain, gut, or hormones either.

Food,Nutrition,Information,Label,For,Front,Of,Pack.,Front,Of

You’ll be amazed now quickly you can re-train taste buds to eat foods that are less sweet.  If you’re taking sugar or sweeteners in drinks, or having fizzy drinks, then this is probably the first place to start in the clean-up routine.  Every little will help for sure.

The start of 2024 is the perfect time to make some small changes for big health results.

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Boxing Day Bonanza! Delicious meals for the day after the main event

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Christmas,Brioche,Bun,With,Turkey,,Stuffing,,Cranberry,Sauce,And,Pigs

Boxing Day is traditionally the time when we eat ‘leftovers’ from Christmas Day, which may not sound too appetising!  However, Boxing Day food can excite the taste buds and provide some great nutritional benefits too. Plus, you can have fun by adding some different flavours.

Clinical Nutritionist Suzie Sawyer shares her three top meals for a Boxing Day Bonanza!

Suzie HFMA V4

Turkey Fricassee

Many of us like to carry on the ‘turkey tradition’ after Christmas Day.  And if you’ve cooked a whole turkey, it’s more than likely you’ll have plenty left overs.

If you’ve spent hours in the kitchen on Christmas Day, you need a bit of a break, and this recipe is incredibly easy.  Simply stir fry plenty of button mushrooms, add some flour, chicken stock and wine.  Reduce the heat and stir in some double cream (crème fraiche is also great and less heavy on the stomach), add the turkey and heat through. Turkey fricassee can be served with rice (whole grain contains many more nutrients), pasta or mash. Then add a couple of vegetable sides of your choice.

Fricassee,-,French,Cuisine.,Chicken,Stewed,In,A,Creamy,Sauce

From a nutritional perspective, this really delivers.  Turkey has more protein than chicken and slightly less fat.  And when there’s so little sunshine outside, then our vitamin D levels are going to suffer.  Mushrooms provide some good amounts of vitamin D, although it’s still important to also be taking a supplement throughout the winter months.

Baked salmon fillet

If you’ve had a few turkey dinners leading up to and including Christmas Day, you might want something different for Boxing Day.  Salmon might just be the answer and it certainly delivers nutritionally too.  Salmon is one of the richest sources of the essential omega-3 fats.  These super healthy fats help manage inflammation throughout the body and are great for the heart, brain, eyes, joints and hormones.

As salmon has quite a strong flavour, it doesn’t need too many extra flavours, and if you bake it in foil, it keeps deliciously moist too.  I simply bake it with plenty of seasoning, some slices of lemon on the top and sprigs of fresh rosemary.  Indeed, rosemary is one of my favourite herbs.  It is not only a powerful antioxidant (one of the many reasons certain Mediterranean populations live to ripe old ages, where it features regularly in the diet), but research suggests it’s great for brain function and longevity too.

Roast,Salmon,Fillet,With,Pesto,Dressed,Green,Beans,And,New

I would serve the salmon with some buttered greens and roasted new potatoes.  Both these vegetables provide plenty of vitamin C to help support the immune system.  Even better, this dish is quick to make so you don’t need to spend hours in the kitchen.

Bubble and Squeak Supreme

This is such a tradition foe me on Boxing Day, and I absolutely love it!  Plus, if you’re vegan or just want a break from meat, then this dish is perfect and incredibly simple.  Bubble and squeak can be the main event or used as a side dish.

Make sure you cook plenty of veggies on Christmas Day including Brussels sprouts, roast potatoes, carrots, parsnips, kale and swede.  However, if you’ve had other green veggies on Christmas Day, or sweet potatoes, then they all work well too. Whilst most vegetables lose some of their nutritional benefits during cooking, you’re still going to be getting plenty of vitamin C, B vitamins, beta-carotene and magnesium with this dish. And whilst Boxing Day nutrition might not be foremost in your mind, it’s great to know the body is still getting some of the 45 nutrients it needs every day – more of which in the New Year!

Bubble,And,Squeak,Cakes,On,Baking,Sheet,With,Wire,Rack

Simply mash everything together, add some herbs such as fresh chopped rosemary or thyme, which are both great for the immune system, and cook with a little olive oil in the oven either as individual rounds or in one dish.  Bubble and squeak works really well in an air fryer too – it comes out super crispy!

So go for less cooking, more nutrition and more time to enjoy Boxing Day fun!

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What’s so special about omega-3 fats and how do they help support our mental health?

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shutterstock_221308828 sources of omega 3 Nov15

When we see the word ‘fats’ we often associate this with what will make us fat!  It’s true, that too many saturated fats may be stored as fat in the body and are not good from a health point of view, but when it comes to omega-3s it’s an altogether different story.

Omega-3 fats, also called the ‘essential fats’ are an absolute jewel in our nutritional armoury, particularly when it comes to brain health.

Clinical Nutritionist, Suzie Sawyer, shares her three top reasons to be including them in your diet.

Suzie HFMA V4

What are Omega 3s and where to find them

A range of foods containing healthy Omega-3 fats

Omega-3s cannot be made in the body, hence the term ‘essential’, therefore must be eaten in the diet or taken as a supplement.  The main source of omega-3s is oily fish (sardines, salmon, and mackerel), and nuts and seeds (flax, pumpkin, walnuts, chia, and hemp).

Omega-3s and brain function

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

Who’d have thought that fats could help cognitive function and enable you to store all those treasured memories? Essentially the brain contains 60% fat, a large percentage being the essential fats. Not only will these Omega 3s help calm any inflammation within the brain that can lead to some of our nasty degenerative brain diseases, but they are also part of brain cell membranes which enable our communication system and memory bank. 

We all want to maintain a sharp brain, so by eating these smart fats on a very regular basis, you’ll be supporting your brain health for years to come.

Omega-3s and mental wellbeing

Maintaining a good mood and balanced mental wellbeing involves many factors for everything to work optimally.  However, a key part of feeling in a good mood is eating the right foods, and importantly, including omega-3 fats in your menu choices. 

Sideways view of a happy woman's face with her brain outlined and glowing

Omega-3s help boost serotonin levels (the ‘happy’ hormone) but are also part of the brain receptor sites that keep everything balanced. Indeed, there have been many clinical trials on the effectiveness of omega-3s for depression, and even for improving outcomes for people already on anti-depressants.

Government health recommendations are to eat at least two portions of oily fish per week; wild salmon makes a great choice.  However, if fish is not your bag or you’re vegetarian, then plant-based sources, such as flaxseeds, which can easily be sprinkled onto cereal or stirred into natural yogurt, are a great choice too.

Omega-3s and overall health   

Not only are omega-3s essential for brain health, but they’re also needed for so much more.

Omega-3s are metabolised within the body to produce hormone-like compounds called prostaglandins.  These are not only utilised for hormone balance but help to manage the body’s natural inflammatory pathways.  Unfortunately, uncontrolled inflammation within the body, underlies most of our degenerative diseases, even type 2 diabetes.  It may be the root cause of health issues or occur because of certain health conditions.  Either way, controlling inflammation is key to health.

shutterstock_271645694 jogger with bones higlighted in leg Aug15

Omega-3s are also part of our cellular make up. This means that they’re essential for the heart (they help manage blood pressure and reduce blood fats), for the skin, hormones, eyes, joints, and gut.  Somewhere along the line, omega-3s play a role in everything the body does daily.

The long and short of it is that these amazing fats need to feature in the diet very regularly. Remember that the body can’t make them, so they need to be eaten or taken in supplement form. 

Importantly, these guys are not going to make you fat: they’re key to supporting your overall health.

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Nutritional wins for a healthy heart

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shutterstock_186831911 tomatoes in heart shape Feb20

It’s very easy to get blasé about your heart!  After all, for most of the time, it happily beats away without us even noticing it. However, just like any other organ in the body, we might not be able to see it, but we can support it as best we can with a healthy diet and lifestyle.

Clinical Nutritionist Suzie Sawyer shares her five top tips for a healthy heart.

 

Suzie HFMA V4

As always, prevention is always better than cure, which is why maintaining a healthy and varied diet will hopefully keep your heart beating happily for many years to come. Discover some of the things you can do – and avoid – when it comes to nutrition and taking care of yours.

Eat plenty of antioxidant rich foods

The body has very clever antioxidant systems within the body which help quash free radicals that are both produced inside the body but also batter us from the outside: pollution produces lots of free radicals, just as one example.

However, we also need to eat antioxidant-rich foods for these enzyme systems to work correctly and for other biochemical processes to happen. Importantly, a lack of antioxidants in our diet is a risk factor for heart disease as without which, these free radicals can cause damage to the artery walls.

shutterstock_362885486 vitamin C Jan17

One of our most important antioxidants is vitamin C.  The great news is that nature has looked after us very well providing many colourful fruits and vegetables, all loaded with vitamin C.  You don’t need to count them, just eat lots of different colours every day.

shutterstock_381113728 vitamin E Oct17

Vitamin E works alongside vitamin C and is especially supportive of heart health, helping keep blood flowing freely. Avocados, olive oil and nuts and seeds are great sources of vitamin E.

shutterstock_263062541 brazil nuts Mar17

 

Selenium is another key antioxidant with low intake levels being associated with coronary artery disease.  Brazil nuts are a great source of selenium, as is seafood.

Avoid trans fats

Research has evolved when it comes to fats and heart disease. Red meat, butter and cheese are not associated with higher levels of heart disease (indeed moderate cheese intake may be protective) but processed meats (bacon) and foods containing trans fats (margarine) are.

Word,Trans,Fat,Made,From,French,Fries,In,Frying,Pan.

Trans fats are produced when unstable polyunsaturated vegetable oils such as sunflower oil are overly heated, changing the chemical structure of the molecules and making them unusable and dangerous for the body. Quite simply, the body doesn’t know what to do with them and they are known to raise cholesterol levels and other blood fats.  Trans fats are also found in many cereal bars, processed foods, and biscuits.  Become a label searcher and check the packaging of any foods that you are unsure of.

Eat more oily fish

It might not be on everyone’s list of favourite foods, but oily fish can help support the reduction in the risk of blood clots, erratic heartbeat, and high blood pressure.  The reason being is that oily fish is rich in omega-3 essential fats which have a wide range of health benefits.  Oily fish is one of the reasons that populations in what are known as the ‘Blue Zones’ around the world, live to over 100 years old.

A range of foods containig omega 3 fats

The best sources of oily fish are salmon, mackerel, and sardines, but tuna does contain some.  If you can eat some oily fish twice a week, your heart is really going to love you back!

Avoid refined sugars

Ironically it’s not fat that makes us fat, but sugar.  Excess sugar encourages the production of cholesterol. In essence, the liver makes more LDL cholesterol (the ‘bad’ one) whilst reducing the amount of HDL (the ‘good’ one).  Furthermore, excess calories from sugar create higher levels of triglycerides (blood fats).  All in all, not ideal.

Small,Cakes,With,Different,Stuffing

It’s hard to totally eradicate all sugar from the diet, but avoiding refined cereals, pastries, cakes, biscuits, and fizzy drinks as much as possible is a good start.  If weight management is something that you are focusing on, this is also a good tip.

Eat more tomatoes

The lycopene in tomatoes has amazing benefits for the cardiovascular system overall. It improves the strength and integrity of the entire vascular system, reduces blood pressure, and helps prevent blood clots. It also works as an antioxidant and helps reduces inflammation generally. Impressive results seem to happen with eating just seven tomatoes per week.

shutterstock_454912315 tomatoes Mar17

Eating plenty of tomatoes, and also other foods rich in lycopene such as watermelon, red grapefruit, and papaya, is another reason why people in those treasured Blue Zone countries live to over 100. It’s certainly worth including these foods in the diet where you can.

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Seasonal eating in September: what’s on offer locally

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shutterstock_513104332 blackberries Oct17

As we start to move into a new season, there are many nutritious and delicious foods on offer to rev up our health.  Whilst we don’t want to think about the approach of autumn, it really is a good time to be concentrating on immune health.

Eating seasonally is one of the best things we can do for our immune system and if we buy the produce locally or find organic options, then even better.  The less pesticides and nearer the food to nature intended, the better.  So, what’s on the plate for September?

Clinical nutritionist Suzie Sawyer share her five favourite, nutritious foods for this month. 

Suzie HFMA V4

Plums

With over 2,000 plum species around, we’re never going to go short of these beautiful fruits.  However, the Victoria plum, which originated from Sussex in the 1800s is probably one we’ll see a lot right now. Interestingly, plums originated from Japan which is why they were used as a traditional medicine in Asia, pickled in brine. And did you know that prunes are dried plums?

A bowl full of plums

The richer the colour of the plum, the more antioxidants they contain, protecting the body from free radical damage. And as with all fruits, they’re full of vitamin C, but also, unusually, contain some tryptophan. This is an essential amino acid that’s used by the body to produce serotonin, our happy hormone and melatonin our sleep hormone.  Why not ‘pick your own’ plums if there’s a farm near you for the healthiest, most nutrient dense and freshest fruit.

Venison

Venison is one of the healthiest red meats you can buy.  Because deer generally run freer than other livestock, venison contains less fat than a skinned chicken breast, but importantly, does contain some of the essential and super-healthy omega-3 fats. Venison is also rich in energising iron, which is frequently lacking in our diets, especially in women.

 

 

A cooked venison steak on a chopping boardThe closer you can get to nature, the better the nutrient levels of the produce when it comes to our food chain.  And with livestock, what they eat and how they live directly affects what we obtain nutritionally.  Use the venison as you would any red meat but it’s exceptionally good as a burger with some new potatoes and salad or made into a delicious curry.

Sea trout

This is a fish that really needs to be sourced fresh rather than bought in the supermarket.  You’re looking for wild sea trout or salmon trout.  Unfortunately, the farmed variety isn’t as tasty, but more importantly the fish will be less nutritious because it’s not been able to eat and live as nature intended.

Trout with lemon wedges and herb

It’s good to know that sea trout are rich in the omega-3 fatty acids that we need for good brain, heart, eyes, hormone, brain, and joint function, so they’re pretty important.  Interestingly, many of us often push back on eating fish due to the taste, but the flavour of fish freshly caught is very different and hopefully will convert any fish avoiders! The health benefits will repay everyone handsomely.

Blackberries

Seeing wild blackberry bushes laden with fruit at this time of year is a beautiful sight, even though we know it signals the ‘soon to be’ new Autumn season.  Blackberries are certainly a British delight so embrace them whilst you can, when they’re naturally sweet and delicious. And if you can forage blackberries wild, that’s the closest to nature intended and as organic as you can get.

shutterstock_206260981 blackberries Aug15

Blackberries are loaded with antioxidants, but also an important plant compound called ellagic acid which is known to help protect the body from disease. Their seeds also provide a great source of fibre.  If you pick them at the right time, they are perfect on their own, with a little cream or crème fraiche or partnered in a crumble with their best mates, apples.

Plaice

Whilst we have to import much of our fish, plaice is still available in the UK waters and is sold at plenty of local fish markets and seaside kiosks.

As with all white fish, plaice is high in protein and low in fat.  Importantly, it contains the mineral iodine, which is frequently deficient in typical western diets.  Iodine is essential for the production of thyroid hormones, for the brain and for growth, especially in children. 

shutterstock_132603083 fish cod and samphire Nov15

If your kids are not plain fish lovers, why not make your own breaded fish, using homemade breadcrumbs with a little egg?  It certainly won’t have the additives that the often-tasteless supermarket variety will contain.  And stand firm for buying local if you can. Your health will truly benefit.

Let’s embrace a new season and resolve to eat as local and organic as your location and budget will permit for the best nutrition this autumn.

 

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