Seasonal eating: enjoy what June has to offer

Fresh,Salad,With,Grilled,Peach,Halves,,Arugula,And,Burrata,On

Some of us are hopefully enjoying traditional warm June weather!  And June also brings a great range of delicious and nutritious foods that are in season right now and therefore should definitely be featuring on your menu.

Eating with the seasons means you are getting foods at their best both in terms of nutritional content and flavour: always check out your local farmer’s markets and farm shops to discover the best foods on offer local to you.

Clinical Nutritionist, Suzie Sawyer, shares her top five seasonal foods to be enjoyed this June.

Globe Artichokes

Close up of artichokes

  • They provide a great source of energising folate, heart-loving potassium and immune-boosting vitamin C
  • They seem to have a positive effect on cholesterol levels
  • They help with liver detoxification

Artichoke,,Olive,,And,Roasted,Pepper,Antipasto.,Selective,Focus.

The only question, therefore, is what to do with them!  Globe artichokes are a sightly strange shape and just need a little more preparation than other veggies, but they are well worth the reward. You simply take off the tough outer leaves and base in order to access the prize which is the heart.

Globe artichokes are great eaten cold in a summer salad with vinaigrette.  They are best eaten in season when the leaves are less tough, and the taste is magical!

 

Peaches

shutterstock_297863489 peaches July16

  • They a provide a rich source of vitamin C which is a powerful antioxidant
  • They also deliver plenty of beta-carotene, another antioxidant and great for the immune system
  • They are a great source of fibre and can be really helpful in cases of constipation

Grilled,Peaches,And,Ice,Cream,Dessert,Over,Blue,Plate

Peaches look and smell amazing, and certainly deliver on taste too! When they are at the ripest, they are also the juiciest.  Eat them just as they are or bake in the oven with spices. 

However, as summer is with us, why not include them in a healthy and delicious summer fruit salad with other in-season fruits such as blueberries and strawberries.

Scallops

Raw,Scallops,On,Wooden,Board,On,Wooden,Background

  • They are rich in protein and low in fat
  • They are a packed with the mineral selenium, a powerful antioxidant
  • They are a great source of vitamin B12 which is often deficient in the daily diet

Cooked scallpos on a plate

Scallops are, indeed, nutrient powerhouses! As with most seafood, they contain a wide array of nutrients including the minerals calcium, phosphorus, and magnesium, which are great for the bones, and zinc which fulfils many functions including immune support.

English scallops have a truly amazing taste when in season, as they are now, and need to be only very lightly cooked. They work well with strong flavour such as chorizo or oriental flavours such as ginger, chilli, and lemongrass.

Runner beans

A bunch of runner beans on a wooden background

  • They are a great source of vitamin C and energising folate
  • They provide a good source of fibre
  • They are rich in vegetable protein with around 29% of calories coming from this macronutrient

Three,Bean,Salad,scarlet,Runner,Bean,green,Bean,chickpea

One of the easier vegetables to home grow, runner beans are always best when freshly picked and cooked before they become tough and stringy. They don’t just provide all of the above but also some vitamin K, which is essential for the heart and bones. As with all vegetables, runner beans provide a good balance of essential micro and macro nutrients.

Runner beans provide a perfect vegetable side to almost anything but are especially well partnered with a traditional Sunday roast.  Or combine with other vegetables in a delicious salad. Enjoy whilst you can!

Watercress

A bunch of watercress on a wooden board

  • It’s an excellent source of vitamin C
  • As a member of the wonderful cruciferous vegetable family, it provides lots of protective health benefits
  • It is a great source of the antioxidant beta carotene

A bowl of watercress soup

The only downside with watercress is that you need to eat a reasonable amount to gain these benefits.  That’s why its great to add it to juices as much as possible, create delicious watercress soups, or add liberally to salads.

In traditional medicine, watercress has long been used to treat kidney problems and it makes a great liver detoxifier too. Its dark, green leaves ensure it’s going to provide an array of phytonutrients, all providing loads of health benefits, so load up your plate today!

June provides us with an amazing variety of seasonal foods that can be enjoyed in so many different ways – enjoy!

 

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Super salads for summer

 

shutterstock_179802641 healthy summer salad Aug16

It’s nearly summer which for many of us means salad season!  We tend to associate warmer weather with eating more salads, which is great.  Lots of salad vegetables are in season right now, so it makes sense to be eating plenty.  

It’s very easy to get stuck in a rut with salads; however, this doesn’t need to be the case. Give your salads some love with new ideas, and you’ll love them more too! 

Clinical Nutritionist, Suzie Sawyer, shares her five top super salads.

 

Whilst some people may be lucky enough to be travelling to the Mediterranean this summer, for those with other plans, we can all still enjoy the region’s delicious salad recipes, and which bring great nutritional benefits too. Here are two ideas:

Greek Salad

shutterstock_133631465 greek salad Aug16

It’s hard to beat a traditional Greek Salad; it’s easy to prepare, provides a wealth of nutrients and is delicious too. You just need some beautifully sweet cherry tomatoes, cucumber, green peppers, onions, olives, feta cheese and plenty of mixed herbs to sprinkle.

There’s lots of reasons why there are many populations with longer life expectancy in Mediterranean countries.  Eating these types of foods regularly which are rich in colour and antioxidants, fibre, protein, and immune-boosting nutrients, provides so much of what the body needs and loves on a daily basis.

Bean salad

shutterstock_226518142 bean salad Aug16

Beans of all types are part of the typical Mediterranean diet and are nutrient powerhouses, hence a Mediterranean Bean Salad really hits the spot. Beans are high in protein, fibre, antioxidants, energising B-vitamins and a wealth of minerals that are frequently deficient in the UK population.  It’s much better to choose dried beans and soak them overnight before using, to avoid the additional salt and canning processes if possible. Other than that, it’s a free ride!

Cannellini and kidney beans are great for salads, so just chop plenty of cucumber, peppers, onions, olives, artichokes, sun-dried tomatoes and some feta or mozzarella to partner. Equally, you can add tinned tuna for a real protein hit as well as providing brain-loving omega-3s. And don’t forget plenty of herbs including fresh basil and dried oregano.

There are so many salad combinations which provide a wealth of nutrients – here are another three of my favourites:

The Liver Lover

Beetroot and goats cheese salad

This salad contains beetroot which is effective for liver detoxification.  Beetroot also helps to provide heart-healthy nitric oxide, which is also helpful for performance athletes, as well as providing energising iron and folate.

Delicious halloumi or goat’s cheese creates the perfect partnership and provides protein too. From there, you can let your imagination run wild.  Beetroot always works well alongside some other sweetness – why not try pomegranate and sliced oranges, both full of immune-boosting vitamin C. If you fancy some chopped onion, then go for it but also try adding some fresh mint and your choice of dressing.

Tomato and mozzarella

Delicious,Caprese,Salad,With,Ripe,Tomatoes,And,Mozzarella,Cheese,With

A simple tomato and mozzarella salad, using vine-ripened tomatoes for greater flavour, is a fantastic salad choice. Eating tomatoes with cheese provides fat for the health-boosting carotenoids to be better absorbed.  Lycopene is especially rich in tomatoes and is a powerful antioxidant, great for male prostate health too.  This dish just needs a drizzle of good quality olive oil, some fresh basil torn and scattered on the top, and plenty of salt and pepper to enjoy at its best.

Salmon Salad

Grilled,Salmon,Fillets,With,Lemon,And,Caramelized,Bacon,Served,With

A delicious salmon salad is really going to power up your brain because of the health-boosting omega-3 fats that are rich in salmon. The brain is made up of lots of omega-3 fats, hence you need to eat plenty as the body can’t make them. Try to find wild salmon if you can as this provides more antioxidants and less pollutants.

The salmon fillets can marinate with teriyaki sauce and then be lightly grilled. Meanwhile, fresh rocket leaves, sliced onion and cooked and cooled French beans or asparagus are the order of the day. You can also add tomatoes and Jersey Royal potatoes (in season now). This salad makes a great and easy midweek summer recipe that’s full of vitamin C, fibre and antioxidants which help protect skin against sun damage (amongst their many other amazing health benefits).

Love summer – love summer salads!

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Five foods to feed your brain

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

You may be surprised to learn that the brain requires more energy than any other organ of the body. Well, maybe that’s not such a surprise when you think that the brain is always on!

It’s not just energy-dense foods that it loves, but specific nutrients too.  You can often notice the difference in all aspects of brain function when you feed it correctly.

Clinical nutritionist, Suzie Sawyer, shares her five top foods to sharpen the mind.

 

Salmon

Salmon, and indeed all oily fish, including mackerel, sardines, trout, and pilchard, are rich in the essential omega-3 fatty acids.  The brain contains loads of these fats and therefore they need to be topped up regularly for optimal function.

Fillet of salmon with some steamed asparagus

Importantly, the body can’t make these fats, so they need to be eaten in the diet (or supplemented).  If fish is not for you then make sure you’re eating plenty of flaxseeds (they can be sprinkled into yoghurt, cereals or porridge) or go for other nuts and seeds. 

Eggs

Eggs are a great source of many nutrients, but specifically choline, which the brain uses to create a neurotransmitter that helps to regulate memory and mood (amongst other key functions).

Scrambled eggs on toast with mushrooms and tomatoes

Eggs are also a rich source of vitamin B6 and vitamin B12, also needed for many brain functions, but specifically to produce brain neurotransmitters.  Protein is key for a sharp and balanced brain, and eggs deliver on this front too.  Indeed, starting the day with an egg-based breakfast will tick all the boxes for your brain health.

Blueberries

These beautiful berries are loaded with antioxidants which help protect the brain from damaging free radicals and the aging process.  Blueberries are also loaded with vitamin C which helps support blood flow to the brain, which in turn is going to improve memory and general cognitive function.

shutterstock_270983405 porridge and blueberries Sept15

Blueberries are, of course, very easy to transport, so they make a great snack.  However, they are just as easy to throw over your morning oat-based breakfast or added to natural yoghurt, with some seeds, for a great breakfast option. The great news is that all berries love the brain, so with summer berry season approaching, you’ll have plenty of choice.

Dark chocolate

Dark chocolate is packed with polyphenols, plant compounds that protect the brain from free radical damage but also help memory and overall brain function.  And there’s loads of research to support this too. What’s more, dark chocolate contains plenty of magnesium which helps to reduce stress levels; high levels of cortisol (the body’s stress hormone) are known to adversely affect brain function.

Squares of dark chocolate

Go for dark chocolate (ideally 70% or more of cocoa).  Unfortunately, milk chocolate does not provide the same health benefits and will deliver lots of sugar.  A couple of squares of dark chocolate daily can satisfy any sweet cravings and keep your brain sharp too. 

Water

Dehydration will reduce brain function quicker than nutrient depletion. It’s the often-forgotten piece of the nutritional jigsaw puzzle.  Water is essential for maintaining attention and keeping focus, reducing headaches and memory loss, and improving overall cognitive function. Even just 2% dehydration takes a toll on brain function. Whilst it’s not easy to quantify what this means in terms of volume of liquid, the important point is that even a marginal deficiency will have big impact.

CLose up of a woman holdnig a glass of water

If you aim to drink 1.5 – 2 litres of water daily, and you might need more if you’re exercising heavily, then you’ll be amazed at how much sharper your brain function feels.  And energy levels will soar too!

So, feed your brain by adding some of these elements into your diet and you should start to notice a difference.

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Fuel your walks with energising nutrients

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

With winter now firmly behind us, hopefully we will all be spending more time in the great outdoors.

For many of us this means enjoying walks wherever the mood takes us!  And eating the right things to keep your energy up means you will get the most out of your walks.

Clinical Nutritionist, Suzie Sawyer, shares three great tips for getting the most out of your diet to ensure you’re fuelled and ready to enjoy!

 

Pack in the protein

Most people think that they need to load up on carbohydrates before doing any exercise as this macronutrient provides energy.  Carbohydrates certainly do provide energy and are important but getting your metabolism working correctly will help provide sustained energy to support your walks.

Keeping blood sugar in good balance is crucial to maintaining energy levels throughout the day and, of course, during your walks. This means eating sufficient protein at every mealtime, balanced with some good fats too.  For example, starting the day with an egg-based breakfast with avocado and a slice of whole grain toast, would be the perfect pre-walk meal.  This breakfast provides a great balance of protein, good fats, and carbohydrates.  If you support your blood sugar at the beginning of the day, it sets up the metabolism for the day ahead.

A healthy breakfast of eggs, smoked salmon and avocado

Alternatively, whipping up buckwheat pancakes with some blueberries and natural yoghurt would be another great start, again providing a good balance of macronutrients.

A range of foods containing protein

As a general rule, it’s important to include protein at every mealtime, whether that be from animal or vegetable sources.  For example, meat, beans, lentils, dairy, fish, and eggs are all great choices for that all-important metabolic balance.

Keep it whole

This means eating whole grains. These are grains that haven’t been refined, therefore retain their natural nutritional profile.  Importantly, they contain plenty of B-vitamins which the body uses to extract the energy from the food we eat, making a great partnership. Key foods to include in your diet are wholegrain bread, pasta, rice, and oats, together with buckwheat, quinoa, and rye.

A range of wholegrains in heart shaped dishes to show they are good for the heart

If you’re heading out on a longer walk and need to take a packed lunch with you, then a rice or quinoa salad is the perfect choice.  Simply cook the grains the night before, leave overnight in the fridge and then add some tuna, sweetcorn, chopped tomatoes, peppers and onions for a superfood salad that will keep energy levels up.  This lunch also provides a good balance of macronutrients and will keep blood sugar levels in check.

shutterstock_286876157 tuna and rice salad Aug16

 

Resolve to make eating whole grains rather than refined ‘white’ grains part of your life.  For those slightly resistant to change, your palette will quickly adjust to the more defined flavours and textures. Eating more whole foods will also help banish sugar cravings.

Hydration is key

Just as important as the food you eat, is ensuring your body is fully hydrated.  When we are feeling low in energy, or perhaps are suffering with brain fog and irritability, it’s often because we need to drink more water. 

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

Have you noticed that the more tea or coffee you drink, the thirstier you become?  This is because caffeinated drinks don’t hydrate the body and only provide ‘false’ energy in the form of a quick high. Many people barely drink any water throughout the day. Consequently, they may not notice their thirst but instead suffer with low energy.  This is because the body is inwardly adapting to the ‘norm’, not that it doesn’t require water; the body will still be dehydrated at a cellular level. From a nutritional perspective, sometimes the simplest of things can make the biggest difference to how we feel (and look).  Aim to drink 1.5 – 2 litres of water daily.

Woman,Drinking,Water.

Additionally, if you’re walking in hotter weather, it’s imperative that you take plenty of water with you.  Start the walk well hydrated, continue sipping throughout the day, and you’ll find that you can cover off those miles so much easier.

So, follow these simple rules to fuel your walks and enjoy a more energised life overall.

Stay well.

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Seasonal eating: what to eat in April and May

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

Many of us like to know what’s on trend. Likewise, keeping up with what’s in season when it comes to food can have a great impact on our diet and health. 

Unlike other consumer goods, these foods come back into season year after year so that nature can provide the body with what it needs at the right time of year.

Clinical nutritionist, Suzie Sawyer, shares her five favourite in-season foods this Spring.

Asparagus

From a nutritional perspective asparagus is particularly rich in folate, the food-form of folic acid, which is great for energy and producing healthy red blood cells.  In fact, a 100g portion of asparagus produces around three-quarters of the body’s requirement for folate each day, so your energy levels will be supported.

Additionally, asparagus is rich in vitamin C and vitamin E which help support the immune system, together with beta-carotene, also great for immunity.  It’s high in vitamin K which is needed for blood clotting, strong bones, and a healthy heart.

Grilled asparagus wrapped in parma ham

Asparagus is delicious lightly steamed and served with some hollandaise sauce. Another really easy way with asparagus is lightly roasted with a drizzle of olive oil, salt and pepper and garlic or tossed with some parmesan cheese.  And for real simplicity, just pop it onto the barbeque sprinkled with a little salt and pepper.

Even better, it’s on many restaurant menus right now, so enjoy it whilst you can!

Spinach

Spinach has a slightly bitter taste which can be off-putting for some people. However, it’ what you put with it that makes all the difference. Spinach is a nutritional powerhouse and can also be added to many dishes to increase nutrient content without being too overpowering.  A good example of this might be a lemon risotto with prosciutto, where other flavours are strong, and spinach doesn’t conflict.

Dish,With,Delicious,Spinach,Risotto,On,Wooden,BoardNutritionally, spinach is packed with immune-boosting beta-carotene and vitamin C (and we need to protect the immune system all year round), plus energising folate. It also contains iron and plenty of health-protective antioxidants.

Plaice

 

Whilst it’s a fairly humble white fish in terms of taste, plaice is still as popular as ever in the UK.  Hopefully you can find some that’s been caught in our waters at this time of year.

Sea,Bream,Fillet,With,Tomatoes,,Green,Olives,And,Capers

Plaice is tasty, moist, fleshy, and high in protein.  As with all white fish, it’s also low in fat and rich in the trace mineral iodine which is frequently lacking in the UK diets and is essential for thyroid function.

For a super-easy and nutrient-rich meal why not tray bake plaice with spinach, olives and tomatoes, for a real Mediterranean treat.

Jersey Royal potatoes

The people of Jersey certainly know a thing or two about growing the most delicious potatoes as they’ve been doing it for over 140 years! It’s all about the soil, climate and careful farming methods that make these potatoes so unique in terms of taste and texture.

Summer,Salad,With,Potatoes,,Green,Beans,,Asparagus,,Peas,And,Radishes

From a nutritional perspective, they are no different to any other potatoes being rich in vitamin C, the B vitamins and fibre.  Plus, the skin is generally eaten with Jersey Royals as it’s so soft, so the fibre content increases.

For the simplest of recipes, enjoy them with a fresh tuna steak salad with hard boiled eggs and, of course, some spinach leaves!

Spring onions

As with all onions, spring onions are packed with flavonoids – plant compounds that provide much nutritional goodness, including antioxidant support. They’re also high in vitamin C, B-vitamins, and fibre.

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

Spring onions can be added to many dishes to provide some additional flavour without overwhelming the recipe, as can often happen with larger onions.  For example, they’re great added to mash and cheese. Spring onions are also great in stir fries and work really well with ginger, garlic, chopped veggies, and any type of protein.

So, why not get into the habit of eating more seasonally and benefit from eating flavoursome food at it’s best when nature intended.

 

 

 

 

 

 

 

 

 

Stay well.

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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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A balanced diet starts with a balanced plate: top nutrition tips for every meal

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

As we often say, life is all about balance.  And this completely resonates when talking about nutrition and having a balanced diet.  But what exactly does this mean, and how can it be achieved?

It is all about macronutrients, how each benefits the body, and, therefore, how to combine these to create well-balanced plates at every meal.

Clinical Nutritionist Suzie Sawyer shares her nutrition tips and what a balanced plate of food looks like.

 

Macronutrients

There are three key macronutrients: protein, fats, and carbohydrates. In addition, fibre is often referred to as a macronutrient, such is its importance in the diet and overall health. Water is of course essential for life, and we should be drinking around 1.5 – 2 litres of water daily, depending on activity levels.

Protein

Protein fulfils a wide range of functions and it’s an integral part of our body’s make up.  Protein forms much of the skeletal frame, primarily as collagen but also in muscle. Protein is also needed to produce immune cells, hormones, brain neurotransmitters, enzymes, and many biochemical reactions. It can also be used as an energy source.  There are 20 amino acids that help form the thousands of different proteins in the body.

A range of foods containing protein

Essentially, protein is sourced from both animals and vegetables. Animal sources include meat, dairy, fish, and eggs, whilst vegetable sources from plants, include legumes, beans, grains, nuts, and seeds.  Many plant sources do not contain the full complement of amino acids; hence a wide range of foods need to be eaten, but it is possible to obtain sufficient protein from plants alone.

Such is protein’s importance to our health; we should eat it every day and ideally at every mealtime in some form or another.

Fats

Nothing in life is simple and the different types of fats can be confusing. We need some fat in the diet but ideally not too much saturated fat.  Ideally the diet should contain around 20-30% fat with no more than 10% coming from the saturated kind found primarily in red meat and high fat dairy produce like cheese and butter. However, fat is essential for the body to utilise our fat-soluble vitamins – Vitamin A, Vitamin D, Vitamin E and Vitamin K. It is also essential for insulating the body and is used as an energy source.

shutterstock_376614814 omega 3 fats Mar16

We often see the word ‘polyunsaturated’ on foods. Care is needed with these because once heated polyunsaturated fats are turned into trans fats which can be damaging for the heart and arteries.  Eating too much margarine is certainly not a good idea.  However, essential omega-3 and 6 fats are super-healthy and must be eaten regularly in the diet.  To this end, oily fish and nuts and seeds are your friends.

Carbohydrates

This macronutrient includes many foods such as fruits and vegetables as well as grains.  These are used to produce starchy foods such as bread and pasta.  It’s important to favour complex carbs found in whole grains over the refined variety which contain little fibre and nutrients.  Refined grains are frequently used to produce white bread, pasta, cakes, and pastries. Non-refined carbohydrates are found in whole grain rice, wholemeal bread and pasta and other grain-based food such as buckwheat.

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

Carbohydrates provide the body’s preferred energy source, glucose, since the body can produce this easily from foods.  Glucose is also loved by the brain, and it uses a whopping 30% of what goes into the body.

Fibre is a carbohydrate and is high in fruits, vegetables, and non-refined grains; another great reason for them featuring highly in the daily diet.

What does a balanced plate look like?

Much depends on individual lifestyle and activity levels.  If you do a very physical job, you will need more carbohydrates.  However, a balanced plate of food should contain all macronutrients in varying amounts.

Brown rice with salmon fillet amd vegetables

As an example, a typical dinner plate might contain a medium-sized piece of wild salmon, a small amount of carbohydrate (say a clenched fist size) and two or three different portions of vegetables. This could be a few sprigs of broccoli, a handful of peas and a carrot, sliced and cooked. This plate therefore provides all macronutrients, including fibre, plus some of those important essential omega-3 fats.

Poached egg on brown toast

When it comes to breakfast, eggs are a great option, providing you with protein and fat, with a slice of wholemeal toast. Add a side of mixed berries to provide additional healthy carbohydrates, vitamins, and minerals.

It will not always be easy to get the perfect balance with every meal, but over the day, it can be achieved with a little planning.  Importantly, enjoy the food on your plate; food is one of life’s biggest pleasures!

 

Stay well.

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Suzie’s top foods to help increase your energy levels

 

Vector,Illustrator,Of,The,Fork,And,Spoon,With,White,Plate

Food is of course our main source of fuel and energy.  So, giving your diet the thought it deserves on a daily basis is very important.

The quality and variety of the food we eat is critical to our overall wellbeing which includes energy production.

To help you on your way, Clinical Nutritionist Suzie Sawyer shares her top five energising foods to keep you going all day long!

 

Whole grain bagels

Bagel with smoked salmon and cream cheese

Delicious, versatile, and low in fat, whole grain bagels provide a great energy boost.  Whether you start the day with a toasted bagel with scrambled eggs, or with some low-fat cream cheese and smoked salmon at lunchtime they will really hit the spot!

Whole grain foods are naturally high in energising B-vitamins because they haven’t been highly refined.  They also contain plenty of minerals, especially magnesium, which is needed for energy production too.

Eggs

A healthy breakfast of eggs, smoked salmon and avocado

You might not associate a high protein food like eggs with energy.  However, protein keeps blood sugar levels in check, and so too energy levels.  In fact, having some eggs at breakfast really helps to keep energy levels sustained all-day long. Eggs are not only high in protein but also rich in energising iron and B-vitamins.

The great news is that there are many ways to eat eggs, so you’ll never get bored of having the same meal. Scrambled, fried, poached, as an omelette or frittata, or even as French toast where bread is dipped in egg and lightly fried – the options are endless. 

Sweet potatoes

shutterstock_260427179-baked-sweet-potato-feb17

Whilst all types of potatoes are great for providing energy, sweet potatoes have the slight edge on nutrient content, but also for keeping blood sugar levels in balance. This in turn will provide sustained energy for longer.

Sweet potatoes are rich in beta-carotene, which is made into vitamin A in the body, and helps protect the immune system too. And sweet potatoes can be prepared and eaten in exactly the same way as white potatoes.  Plus, if you eat them with some protein, energy levels will soar all day long.  It’s time to enjoy a jacket sweet potato with tuna as an easy, low-fat lunch or quick evening meal.

Chickpeas

Chickpea salad with feta

Chickpeas are a legume which are high in both protein and good carbs.  And they’re certainly a perfect food for vegans.  In terms of energy, chickpeas are great because they’re packed with B-vitamins, especially folate, alongside iron, magnesium, and copper.  Furthermore, they’re rich in fibre so they’ll keep you feeling fuller for longer and well as keeping your energy levels high.

If you’re struggling to decide how to eat them, then why not try this delicious and easy recipe for even more energy.  The addition of iron-rich spinach makes it the perfect lunch or dinner choice. https://www.bbcgoodfood.com/recipes/spinach-chickpea-curry

Bananas

Whole bananas and diced banana

No wonder we often see athletes eating bananas before, during or after an event or match. Bananas provide an instant pick-me-up, especially when energy levels are flagging.  Even better, they’ll keep you fuelled up because bananas are high in fibre so energy levels will be sustained.

Bananas are also a great food for exercise recovery because they provide electrolytes such as potassium and magnesium, which are lost during exercise.  The quicker you can recover from a heavy workout, the sooner you’ll have the energy for another session. And if you’re thinking of eating them as an easy breakfast, then do add some protein in the form of natural yoghurt for an even great energy hit.

So, up your energy levels with Suzie’s five easy ways of keeping you fuelled and ready to go for longer!

Stay well.

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Veganuary 2022: top 5 vegan foods to try

The word 'vegan' spelt out using plant-based foods

Veganuary has now become the ‘buzz’ word for January!  Going vegan or flexi vegan for January – or even longer – is increasingly popular as we continue to recognise its benefits to health. 

However, with the greater availability of pre-packed vegan and vegetarian meals in the supermarkets, it’s not surprising that people become confused about what’s healthy and what’s not.

Clinical Nutritionist, Suzie Sawyer, shares her top five vegan foods to make choices so much easier.

Quinoa

Quinoa is increasingly becoming one of the world’s heathiest foods and not just with vegans.  Quinoa is high in protein, containing all nine essential amino acids, is gluten-free and contains a wealth of vitamins, minerals, and antioxidants.

Quinoa and bulgar wheat salad with feta

One of the biggest watchpoints for vegans is ensuring you eat sufficient protein, and this means including all nine essential amino acids.  These can’t be produced in the body, therefore need to be eaten daily. Quinoa ticks this box, although, as with all plant proteins, it’s slightly low in a few of the amino acids, hence the need for variety.  That said, it contains a very respectable 8 grams of protein per 185 grams of cooked quinoa.

Its impressive nutrient profile, especially of bone loving magnesium and phosphorus, plus its high antioxidant content, more that warrants its title of ‘superfood’.

Fermented soy

Soy can be very confusing as not all products are created equal! You might see soya lecithin or soya protein isolate in a number of products, especially protein powders.  Whilst foods containing these do provide protein, they don’t have the fabulous health benefits of fermented soy.

Teryaki,Tempeh,With,Rice,And,Roasted,Vegetables

 

Tofu, tempeh, miso, natto, tamari, and kombucha are where it’s at for the real health benefits.  This is because fermented soy has a very positive effect on the gut bacteria (also known as the gut microbiome), which is so essential for overall health. 

Whilst other soy products do provide some health benefits, try to include fermented soy as much as possible.  Tofu and tempeh make great additions to any stir fry dishes.

Legumes

You may have heard the word but what exactly are they? Beans, lentils, peas, and chickpeas is the answer.  These foods are great sources of protein, contain plenty of bone-loving calcium, and fibre as well as energising B-vitamins and iron.  And if you’re looking to lose a few kilos during January, legumes can really help as they’re great for blood sugar balance, being low on the glycaemic index.

Legumes,,Lentils,,Chikpea,And,Beans,Assortment,In,Different,Bowls,On

We know from much research that vegan diets are very heart-healthy which is partly down to the quantity of legumes frequently consumed. It seems they help lower blood pressure and reduce cholesterol and general inflammation, all risk factors for heart disease.

Great recipes to try are Hearty Lentil Soup, Chickpea Salad, Black Bean Burgers or Pasta with Chickpeas – all totally delicious and super-healthy too!

Flaxseeds

Want to give your heart some further love during Veganuary?  Then sprinkle a tablespoon of flaxseeds onto your porridge, overnight oats or yoghurt. Flaxseeds are a great source of the heart-healthy omega-3 fats which are essential and must be taken into the diet very regularly.  The omega-3s are also needed for hormone balance, and eye, brain, skin, and joint health. 

Whole,And,Ground,Brown,Flax,Seeds,Or,Linseeds,On,Wooden

It’s always best to use the ground flaxseeds rather than whole ones (often referred to as linseeds) as they need to be chewed to release the lignan content. Whole linseeds tend to go in and come out whole which means the body isn’t gaining all their health benefits.

Nutritional yeast

It might not sound very appetising but if you think of nutritional yeast as a healthy substitute for Parmesan cheese, you’ve got a great alternative. Nutritional yeast has a slightly cheesy, nutty flavour, is generally found in powdered or flaked form, and is therefore very easy to incorporate into loads of dishes.

Nutritional,Yeast,,Vegan,Cheese.

Importantly, nutritional yeast is rich in vitamin B12, often deficient in vegan diets as it is generally only found in animal produce. Plus, it’s loaded with other B-vitamins so your energy levels will be getting a great boost too!

So why not make this Veganuary the healthiest yet and also continue to add these top vegan food to your diet throughout the year.

Stay well.

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Vegetable bakes: 3 delicious and nutritious dishes to fuel your autumn

A range of roasted vegetables

Baking isn’t all about making cakes as much as we love them! Vegetables can also feature in a range of delicious baked dishes, and now really is the time to be increasing your vegetable intake.

We know from published data and research that people are eating even fewer vegetables than they were before the pandemic.  With winter around the corner, now is the time to boost your immune system and get some powerful nutrients, delicious flavours, and gorgeous colours into your diet.

This National Baking Week, Clinical Nutritionist Suzie Sawyer shares her three favourite vegetable bakes.

Roasted vegetables

This is hands down my favourite way of baking vegetables!  Not only do roasted veggies look great on the plate because of their array of colours, the flavours and textures bring out all that is great about them.

Even better, this is not going to take you hours in the kitchen. It will deliver a wealth of nutrients and you can vary the recipe to suit the season, what’s in your store cupboard, and where the mood takes you.

My favourite vegetables for nutrient value, taste and colour are:

Tomatoes

shutterstock_454912315 tomatoes Mar17

Rich in a powerful antioxidant lycopene to protect immunity and future-proof health.

Courgettes

A range of courgettes

Full of lutein and zeaxanthin that are great for eye health particularly if you’re spending long hours in front of screens.

Broccoli

Broccoli florets on a plate

An all-round superfood but especially great for digestion, detoxification, and antioxidant protection.

Red onion

Red,Onions,On,Rustic,Wood

Slightly more powerful in taste than white onion and loaded with immune-boosting vitamin C and quercetin.  If you suffer from any type of allergies, then quercetin can really help to dampen things down.

Garlic

shutterstock_552242461 garlic Aug17

Another great all-rounder and a natural antiviral, antifungal and antimicrobial botanical.  Furthermore, it’s great for reducing high blood pressure and helping to manage cholesterol.

Carrots

shutterstock_250834906 carrots July16

High in beta carotene which is great for the immune system.  Beta carotene is turned into vitamin A which is needed for good night vision: it’s no myth that carrots help you see in the dark!

Simply chop up the veggies, season with salt and pepper, drizzle with olive oil and roast for about 30-40 minutes.  You might want to add the tomatoes about halfway through, so they are not overcooked.  You can also add some fresh herbs of your choice. Serve with whatever takes your fancy but a tray of roasted vegetables is delicious with any fish or chicken dish or simply served with quinoa.

Autumnal Bean and Vegetable Bake

As seasons change, so does the seasonal availability of fresh vegetables.  The body needs warmth right now, hence nature provides lots of root vegetables at this time of year.

Pumpkins, synonymous with this time of year,  butternut squash, parsnip and beetroot are great roasted with cumin. These veggies are all rich in antioxidants to protect the immune system during the winter months.

Colorful,Blend,Of,Roasted,Potatoes,,Yams,,Carrots,,Yellow,Beets,,Parsnips

While these are roasting, fry some onions, with garlic, paprika, ground coriander and cumin. These are all warming spices giving the body what it craves at this time of year.  Add some tinned tomatoes (rich in lycopene) and cannellini beans.  All beans are packed with essential protein, fibre and vitamin B6, great for hormone balance.

Canned,White,Beans,With,Green,Fresh,Dill,Leaf

Leave to simmer for 20 minutes then put everything together in an oven dish, add some breadcrumbs and roast until crisp.  You’ve produced a highly nutritious and delicious baked dish!

Cauliflower Cheese with a twist

Cauliflower is part of the highly prized cruciferous family.  As with all the family members (including broccoli), these guys can’t put a step wrong when it comes to protecting overall health.  Add some cheese and everything looks brighter.

In this dish the cauliflower florets are roasted, with some vitamin C-rich red peppers and onions, together with mushrooms, which provide some Vitamin D.  Towards the end of cooking make up a traditional cheese sauce using delicious and flavoursome cheddar cheese.

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

Pour over the vegetables, top with some grated parmesan and you’ll have the most delicious and warming autumn meal, that’s also loaded with nutrients.  For vegetarians, this is great for providing a protein hit.  Simply serve with a side salad if desired to further enrich the colour and nutrient content.

So, enjoy mixing and matching your vegetables in baked dishes this autumn – it’s a win-win for your health too!

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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