Protein

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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Five snacks to banish the afternoon slump

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shutterstock_145816013 woman work tired asleep desk Mar17

How often do you get that afternoon slump?  You know, the one that happens around 3 or 4 pm, when you just want to close your eyes and have a nap!  You’re not alone.  Low energy levels in the afternoon are really common but can be very disruptive if you’ve got a busy life to lead.

Clinical Nutritionist Suzie Sawyer shares her five snack recommendations to keep you energised until dinner time.

Suzie HFMA V4

Here are some delicious and easy snacks to help beat that afternoon slump.  Ultimately, it’s all about protein.  It’s protein that helps to stabilise blood sugar which, in turn, keeps our energy levels sustained.

Nut butter on oat cakes

This one is very easy and can even be kept in your desk at work.  Nuts are a great source of protein.  However, whilst peanut butter is incredibly popular, peanuts are not actually nuts, but seeds.  They do contain good levels of protein but if you can, try to use nut butters made from almonds, cashews or walnuts.  Believe me, these nut butters are delicious!

Walnut nut butter in a jar surrounded by walnuts

Just spread them onto some oat cakes.  Oats are high in fibre and also help to keep blood sugar levels balanced, so it’s a win-win situation.

Greek yoghurt

Natural Greek yoghurt will not only stave off the slump, but it will also help nourish the good bacteria in your gut. Greek yoghurt is especially rich in probiotics that naturally live within the gut and help to keep us well.

shutterstock_347170256-yoghurt-with-blueberries-nov16

Importantly, though, Greek yoghurt is a great source of protein and is easy to transport.  Or if you get caught without food, you can always run into the nearest supermarket and grab a small pot.  When it comes to having a small snack during the afternoon, a couple of tablespoons of Greek yoghurt will certainly do the trick.

Avocado

Avocado wins on two counts– it’s both high in protein and good fats too.  Fat is often maligned as the bad guy, but we need good fats to help us absorb the essential fat-soluble vitamins, as well as for the immune system.  Additionally, fat will help to keep you feeling fuller for longer and blood sugar levels in balance.

Cream,Cheese,And,Avocado,Bagel,Against,A,Black,Background

Even better, avocado is rich in the powerful antioxidant vitamin E, also great for the immune system. Half an avocado is all you need: you can slice it and have on some oatcakes.

Vegan protein balls

There is of course a wealth of protein bars on the market.  However, they are so easy to make at home and then you know exactly what’s in them.  And they keep fresh for a while, in the fridge, so you’ll always have them to hand.

shutterstock_491740981 energy nut balls Mar17

These protein bars are nut and oat-based, so are high in protein, but also contain some coconut oil which helps support energy levels.  If you add some hemp protein powder too, you’ll really up the overall protein content. This recipe contains nut butter, cashews, agave syrup, coconut oil, ground almonds with chia seeds and dates all mixed together.  They are quickly made into individual balls: just put into the fridge to set for a couple of hours.  Simple!

Cottage cheese

Cottage cheese is a great protein stalwart.  It’s also popular with dieters because it’s low in calories.  From a protein perspective, cottage cheese contains 11 grams per 100 grams which makes it a great snack.

Cottage,Cheese,And,Mint,In,A,Wooden,Bowl,On,An

When it comes to avoiding the afternoon slump, always remember that what you eat for lunch should also contain plenty of protein.  So, if you’re having some scrambled egg on toast, for example, you can easily add some cottage cheese, which not only brings flavour but more protein too.

The afternoon slump can certainly be avoided by adopting a few simple tips and always remembering that protein is go-to.

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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 nutritional wins for hiking, biking, and all your outdoor adventures this summer

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

During the summer months, it’s lovely to be in the great outdoors and there’s no shortage of activities to choose from. It’s not just mental wellbeing that benefits from some fresh air and exercise, it’s your joints and bones too. 

Women especially need to be mindful of their bones after menopause, but it’s important for all of us to maintain a strong frame, so the body continues to support us into old age.  But what nutritional help do we need to support these wonderful activities?

Clinical Nutritionist Suzie Sawyer shares her top five nutritional tips for maintaining strong bones and joints for all your adventures.

Suzie HFMA V4

Protein is key

Why? The skeletal frame contains around 20% protein; hence protein is an essential macro nutrient when it comes to supporting your bones. However, it’s often overlooked in terms of its importance for all of us, not just those undertaking heavy weightlifting or body building activities.

A range of foods containing protein

Every meal needs to contain some protein, ideally from a combination of animal and vegetable sources including meat, fish, poultry, dairy, soy, grains, nuts, and eggs. Animal protein contains all nine essential amino acids that need to be eaten or taken in supplement form, whereas vegetable sources are lacking in one or more.  This can be overcome by eating a good combination of vegetable protein, for example, beans and grains together.

shutterstock_492453151 vegetarian vegan protein sources Jan17

Whichever way you choose, just be mindful of having some form of protein at every meal.  The body is constantly breaking down and repairing as part of its normal functions, so we need to keep it well fed to a ensure all repair processes happen efficiently.

Vitamin C

Whilst every vitamin and mineral is important and essential, vitamin C is one of our harder working ones, fulfilling many different roles.  It’s not only essential for a healthy immune system and as one of our key antioxidants, but vitamin C is also needed for collagen production. Collagen is the most abundant protein in the bones, muscles, skin, and tendons. It effectively provides the scaffold for strength and structure of the body.  In short, if we want to lead an active life, we need collagen!

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

Whilst many protein foods contain the amino acids that make collagen, we also need vitamin C for its production. Most fruits and vegetables contain vitamin C, so you’ve got lots of choice.  In short, where there’s colour, there’s vitamin C!  Make sure to eat at least five portions of fruit and vegetables per day and more if you can.

Vitamin D

Most of us are aware of vitamin D being essential for the bones.  The main reason for this is that vitamin D metabolises calcium, also essential for the bones. The main source of vitamin D is from sunlight on the skin, which of course happens much more during the summer months.  However, many people are still deficient in vitamin D during the summer, especially if they’re using sun cream, which of course you should do to protect the skin.

Vitamin D and a sunshine symbol written in the sand

Often those of us with aching and stiff joints are lacking in vitamin D.  If this sounds like you then, it’s worth continuing with your vitamin D supplement through the summer months too.

Get fishy

Oily fish is rich in the essential omega-3 fatty acids which are needed for healthy joints. Omega-3s are used to manage the body’s natural inflammatory processes which can include pain and stiffness.  Think of them as lubrication.

Brown rice with salmon fillet amd vegetables

The best sources of the omega-3s are salmon, mackerel, and sardines, but for vegetarians, flaxseeds are a great source too.  Aim to have two tablespoons of flaxseeds each day and hopefully all your activities will run smoothly.

Eat your greens

Leafy green vegetables which includes cabbage, kale, cauliflower, broccoli, Pak choi and Brussels sprouts are loaded with nutrients, but especially vitamin K and magnesium, both needed for healthy joints and bones.

shutterstock_390988804 green leafy vegetables Dec16

The skeletal frame needs a variety of vitamins, minerals, proteins, and other nutrients but Vitamin C, Vitamin D and Vitamin K along with the minerals magnesium and calcium are super important.  Whilst lots of people turn up their nose at ‘greens’ there are so many ways of eating them which can make them more appealing: stir-fried broccoli with garlic and sesame seeds, cauliflower cheese, vegetable curry with kale, or Brussels sprouts with bacon…… the list is endless.

Whatever your chosen activity, you’ll be able to fully enjoy it with the right nutrition.

 

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Five protein-packed picnic fillers

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

Picnics are of course very popular at this time of year.  There’s nothing nicer than packing up a few sandwiches and other snacks and heading off to the park or countryside. And if you’re out for the day, then you’re going to need some good protein sources in your sandwiches, or you’ll find yourself very hungry and lacking in energy.

You certainly don’t need to waste precious time preparing your picnic either; there are some easy and delicious options to suit any palate.

Clinical Nutritionist Suzie Sawyer shares her top five protein fillings without the fuss!

Suzie HFMA V3

 

Egg and watercress

A traditional summer tea party sandwich filling, these two go together like strawberries and cream! When it comes to protein, eggs are brilliant because they contain all the essential amino acids that the body can’t make, and therefore must be eaten in the diet. Eggs are also a great source of vitamin B12, needed for energy and a balanced nervous system, and iron needed for energy and healthy red blood cells.

Easy,Healthy,Breakfast,Children,Menu,With,Scrambled,Eggs,cream,Cheese,And

Watercress is a member of the amazing brassica family (just like broccoli and kale) which means it’s always going to provide lots of nutritional benefits, as well as a distinct peppery taste.  Watercress is rich in vitamin K, needed for healthy bones, as well as some calcium and magnesium, plus vitamin C for the immune system.

Falafel and hummus

If you’re vegan, then this combination provides some great protein and taste too.  These Mediterranean favourites are based on chickpeas which also provide plenty of fibre.  Whilst it’s important to combine vegan sources of protein to get all those essential aminos, it doesn’t have to be done at the same meal.  However, you could always take some quinoa salad along too, to further increase your protein intake.

Falafel wraps

Hummus is a great sandwich or wrap filler because it takes away any dryness of the other ingredients. The only problem with it, is once you start eating, you won’t be able to stop – it’s that delicious!

Salmon and cucumber

Another favourite, this is a really easy, but super healthy sandwich filling.  Whilst it’s always best to use fresh ingredients, tinned can be fine too.  And in this case, tinned wild salmon is a good option.  It might also be slightly cheaper than fresh, which is worth considering during these budget-stretched times.

Bagel with smoked salmon and cream cheese

Salmon is one of the best sources of those essential omega-3 fatty acids.  Just like the essential aminos, these fats need to be eaten in the diet but they’re not always easy to get if you don’t like fish.  The essential omega-3s are used for healthy hormones, joints, the brain, heart, and eyes and help balance our mood too.

Whilst cucumber does have a high-water content (great for rehydrating through the summer) it’s not that high in nutrients, but is a great source of antioxidants.  Plus, if you struggle with water retention, then cucumber is your friend.

Mozzarella, tomato, and basil

If you want reminding of Italy or other Mediterranean countries, then this vegetarian filling is certainly going to help. These three provide the perfect combination; creamy mozzarella as the protein source, vine-ripened tomatoes rich in beta carotene to protect the skin from the sun, and tasty and pungent fresh basil. 

Selective,Focus.,Caprese,Sandwiches,On,The,Board.,Healthy,Snack.,Italian

You can even sprinkle on a little olive oil, just as they would if this was a Caprese salad on a plate. Interestingly, beta-carotene becomes more absorbable when eaten with something fatty, like olive oil, since it’s a fat-soluble nutrient.

You can simply slice the ingredients, put them all together and you’re good to go.

Turkey slices and avocado

This filling really packs a protein punch with both ingredients providing good amounts.  Turkey contains more protein than chicken; clearly, it’s best if you can cook a turkey breast the night before and slice it, but pre-prepared turkey slices are fine too, especially if you’re struggling for time.

Mexican,Grilled,Chicken,,Avocado,,Fresh,Tomatoes,,Limes,Tacos,With,VegetablesWhen it comes to avocado, a whole medium avocado provides 3 grams of protein (an average daily requirement is around 60 or 70 grams), so it will certainly help towards the target.  Additionally, avocados are rich in vitamin E, a powerful antioxidant that’s also great for the skin and for helping protect it against damaging sunlight during the summer months.

Your delicious and nutritious picnic can be ready in minutes and also pack a protein punch!

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Walking wellness: five ways to get the most out of your hike

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Woman walking through a forest glade

Walking is often dismissed as being an effective form of exercise because it doesn’t seem sufficiently hardcore! However, walking provides some amazing health benefits, both mentally and physically.

With the warmer weather and longer days on the way, it’s a great time to get outdoors and enjoy this type of exercise.

Clinical Nutritionist Suzie Sawyer shares how to get the most benefit out of our walks.

Get pacey

Walking is great for any level of physical fitness, and it can be tailored individually.  If you’re just starting out on your fitness journey or recovering from injury, then you can build up physical fitness quite quickly.

However, whilst it’s not about doing an endurance stint, research suggests that by getting slightly out of breath (meaning the heart rate is elevated), you’ll be rewarded with greater benefits.  Not only is this good for the cardiovascular system, but also the brain. 

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

The brain has a large blood flow feeding it, and by elevating your heart rate, this also helps the brain both in the short and longer term.  If you’re feeling a little brain foggy, a brisk walk can really help.

Be in the moment

One of the many benefits to walking in the great outdoors is being close to nature with all the beauty that brings.  If you live in a busy town or city, you might not always be able to escape to the countryside but try and find a green space such as a local park of woodland.

shutterstock_171654062 woman hiking Oct15

Our lives are very busy and noisy, especially because we tend to live in an ‘always on’ world.  The countryside enables you to practice mindfulness by just enjoying the peace and tranquillity that nature provides.  As such, walking provides myriad benefits to mental wellbeing, especially if you turn off your devices and enjoy the moment.

Fuel your body

The body does, of course, need to be properly fuelled, especially if you’re going on a longer hike.  Before you start, make sure you’ve eaten a good breakfast.  Whole grain porridge oats provide a great pre-walk power-up, as their energy is released slowly into the bloodstream.  Plus, porridge oats are loaded with energising B-vitamins.

Porridge topped with bananas and blueberries

If you’re going out for the day, then pack some lunch that provides both protein and carbohydrates. Sandwiches made with whole grain bread are fine and easily transportable.  However, if you’re gluten-free, then there are loads of multi grain wraps available, that contain millet, chickpeas, or other gluten-free ingredients. 

Vegan,Tortilla,Wrap,,Roll,With,Grilled,Vegetables.

Load them with protein and some veggies such as egg, tuna, feta, cucumber, rocket, hummus, avocado, chopped carrot – there’s no shortage of tasty options.  If you’ve got colour in your wrap or sandwich, you’ve got plenty of nutrients too! Importantly, you don’t need to eat loads just because you’re out on a walk; the body has plenty of fuel stored as well.

Don’t forget to hydrate

There are plenty of sports drinks on the market but unless you’re walking or running a marathon, they really aren’t needed, and they tend to be high in sweeteners or other sugars.  If you’re able to plan ahead drink plenty of water the day before and then take a litre with you – you’ll need more if you’re out for a long time and the weather is warm.

Woman,Drinking,Water.

Hydration is as important as food, and even more so when it comes to exercise.  You can start to feel very sluggish if you haven’t drunk sufficient water. If plain water is not your bag, you can always dilute it slightly with some fruit juice, which can help rehydration quicker.

Rest and recover

With any form of physical exercise, recovery is as important.  This is when the body heals and re-builds. As part of the body’s normal processes, it is constantly breaking down and re-building.  However, it needs plenty of protein, especially in the meal after the walk, and some rest too. 

CLose up of woman exercising and stretching outside

Stretching is often forgotten about, but it really helps prevent injury and stop that feeling of stiffness in the muscles and joints that can occur the next day.  If you find you get lower back ache when walking (which is very common), this is sometimes down to tight hamstrings so lying on your back and pulling your straight legs individually towards the body, can really help.  Equally, tight calf muscles can create problems in the feet or knees.  So be kind to your body; it’s working hard for you.

Enjoy all the wonderful benefits walking can bring this spring.

 

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How to have a healthy but tasty Easter!

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shutterstock_1676194471 easter family Mar21

Easter is traditionally a time for eating delicious food, and, if we’re lucky enough, to be enjoying some down time with family and friends.

Food is a great way of bringing people together, as well as being essential for health too.  So how do we get the best of both worlds?

Clinical Nutritionist, Suzie Sawyer, shares here three favourite nutritious and tasty meals this Easter.

 

 

Garlicky Lamb

For the meat eaters, spring Lamb is probably one of the top foods we can eat for Easter.  Lamb is naturally tasty and tender – it just needs the right accompaniments.

Whilst lamb is slightly higher in fat than other meats (which also contributes to its flavour), it provides a great source of protein, essential for the immune system, muscles and bones, hormone production and much more.

shutterstock_446946859 roasted lamb Mar21

Garlic is a natural partner for lamb and also provides some amazing health benefits, especially for the all-important gut microbiome.  Having a healthy gut is the key to a healthy mind and body.  Make sure the garlic cloves are pushed into the lamb, so the flavours really infuse well.

Additionally, roast the lamb with some lemons and rosemary, both loaded with antioxidants and will enhance the flavour.  Why not serve the lamb with some mashed potatoes and spring greens, both high in vitamin C and fibre. There’s certainly no need for any guilt with this recipe!

Parsnip and Celeriac Gratin

If you’re wanting a vegetarian Easter treat, then a gratin is certainly going to hit the spot.  It’s sufficiently indulgent to feel special but also healthy too, containing two ‘super’ veggies. 

Whilst parsnips tend to be around during the winter months, there’s still plenty to be had at this time of year, and their vitamin C content is going to keep the immune system in good shape into spring.  Additionally, celeriac is full of potassium which is great for heart health and helping to reduce blood pressure.

Potato,Gratin,-,Graten,(baked,Potatoes,With,Cream,And,Cheese)This dish is also really easy to prepare simply by boiling up both vegetables (the parsnips will need slightly longer cooking).  When tender, then mash with some cream, salt and pepper and all-important nutmeg.  Not only does nutmeg really add some sparkle to a dish when used in this way but, just like any spices, it has many health benefits namely for the immunity, liver detoxification and cognitive function. The parsnips and celeriac can then be put into a dish and covered with homemade breadcrumbs, sprinkled with Parmesan, and roasted in the oven.  Delicious and healthy!

Chocolate Brownies Bites

Easter wouldn’t really be Easter without eating some form of chocolate!  However, for those watching their waistlines, it’s certainly possible to enjoys this treat without blowing the diet. 

Chocolate,Muffins,On,White,Ceramic,Plate.,Homemade,Fluffy,And,MoistThis recipe is a traditional brownie dish but using small muffin cases.  Use flour, beaten eggs, sugar and dark chocolate as per a normal brownie recipe.  Also include some cocoa powder.  Interestingly, cocoa has many health benefits; it’s very high in antioxidants and has also been found to reduce blood pressure.  Incidentally, if you or your friends and family can’t resist a full-blown Easter egg, then choose a dark chocolate rather than milk chocolate one so you get some real health benefits too.

 

The Easter twist for these brownies is in the decoration; use plenty of mini eggs and enjoy them without any guilt.

Have a happy and healthy Easter!

 

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Suzie’s top foods to help increase your energy levels

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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

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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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Five ways to eat healthily on a budget

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An,Elegant,Woman,Is,Reading,The,Shopping,Lists,On,Her

With food prices going through the roof, it’s becoming increasingly difficult to balance the weekly food bill, whilst maintaining a healthy diet.

With nutrition being the cornerstone to health and wellness, it’s one area where we need to find ways of keeping costs in check, without missing out on essential nutrients.

Clinical Nutritionist, Suzie Sawyer, shares five great ideas for eating on a budget, whilst keeping body, mind, and pocket happy!

Batch-cook for the week

Cooking in bulk is a great way of saving money and it means you’ll always have meals available, rather than having to eat expensive takeaways or grabbing something on the run.

Batch,Cooking,Text,Written,On,Slate,With,Take,Away,Dishes

Meals such as lentil spaghetti bolognaise is high in protein – very filling for a hungry family and can easily be batch cooked and then frozen. Many dishes, especially curries and stews, often taste better after freezing.

Maximise your nutrients

Pasta and rice are often meal staples and can really bulk out other ingredients.  However, it’s all about getting as much bang for your buck when it comes to nutrients, therefore ensuring the pasta and rice are delivering on all fronts.

Whole,Grain,Pasta,With,Cheese,,Tomato,And,Basil

It’s important, therefore, to choose ‘brown’ rather than ‘white’ because you’re going to get so many more nutrients.  Importantly whole grain or brown rice and pasta retain their B-vitamins which are essential for energy production.  Whole grain foods are also rich in much needed minerals such as magnesium which will help us through stressful times.  If the family resist the brown varieties, try going half and half by mixing it with white rice or pasta initially.

Get seasonal and go for roots

Eating foods in season should be cheaper and produce bought in farmers’ markets tend to be better value.  During the winter months, root vegetables such as swede, turnips, potatoes, leeks, parsnips, and butternut squash are all available, are energy dense and great for feeding a family cheaply.

Root,Crops,,Carrots,,Parsley,Root,,Turnip,,Onion,,Garlic,,Jerusalem,Artichoke,

How about a butternut squash curry using plenty of filling root vegetables?  Potatoes always work well in curries and if you add some chickpeas, as an idea, you’ll also be getting that all-important protein.

Buy dried versions rather than tinned

Beans and lentils are great sources of protein which can be purchased ‘dry’ and in bulk and are incredibly cost effective.  Not only are they great sources of protein, but beans and lentils are high in fibre so keep the digestive tract in good working order.

Bowls,Of,Legumes,,Lentils,,Chickpeas,,Beans,,Rice,And,Cereals,On

Many people do have issues with beans and their digestion!  This is because we often lack sufficient amylase enzyme, which helps break down starches.  The more you eat these kinds of foods, the greater the body’s natural production.

Dried beans and lentils just need to be soaked before cooking but by avoiding the tinned varieties, you’ll generally avoid unwanted sugars, salt, and preservatives whilst also saving money.

Look for ‘ugly’ fruit and veg

Many supermarkets have ranges of ‘ugly’ or ‘wonky’ fruits and vegetables.  However, these less attractive specimens are no less nutritious and are considerably cheaper. People often reduce the amount of fresh produce they buy during tough times, but hopefully this will help to stretch the budget further.

Ugly,Vegetables,In,Wicker,Basket,,Wooden,Background,,Copy,Space.

And don’t forget frozen fruits and vegetables which can often be purchased in large bags and are cheaper portion for portion.

What’s on the menu?

Breakfast

Scrambled eggs on toast with mushrooms and tomatoes

Eggs are still a very cost-effective and versatile food which are high in protein.  They make one of the best starts to the day.

Lunch

View,Of,Crispy,Fish,Steak,,Fish,Fingers,Or,Strips,Served

Many of us love fish fingers so why don’t you make your own using a cheap white fish such as pollock and some homemade breadcrumbs (just bread, eggs and seasoning).  You’ll also be avoiding any preservatives and E numbers in the frozen varieties.

Dinner

Turkey,Casserole,With,Broccoli,,Rice,And,Crumbled,Crackers

We know that pasta is cost-effective for feeding the family, so why not make a tuna pasta bake and add some fresh or frozen broccoli and peas?  And don’t forget to use brown pasta too! This is a great meal providing your macronutrients and many micronutrients too.

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Fuel your exercise: nutrition to support your fitness regime

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Woman in work out gear pausing to drink a bottle of water

We all know how important it is to take regular exercise.  It is recommended that we aim for a minimum of 150 minutes of exercise per week, which equates to 30 minutes of exercise 5 days a week. And hopefully some fresh air too!

Fuelling ourselves with the right nutrition will help produce the best results when it comes to fitness.

Clinical Nutritionist Suzie Sawyer shares her top five nutrition tips for fuelling your activity.

Protein

When talking about exercise and protein in the same sentence, it often gets muddled with ‘body building’. However, protein is not just for those throwing lots of steel around, it’s for all of us!  Protein is essential for building strong muscles and bones but is also very important for repair after exercise too.  Interestingly, we often underestimate the amount of protein required for optimal wellness. So how much do we need?

A range of foods containing protein

It does really depend on the amount of exercise you’re doing.  If you lead a reasonably active life, then aiming for 1.2g of protein per kg of body weight is a good average.  Some days it may be more, some days a little less but it’s important to try and eat protein at every meal.  The good news is there are plenty of options: meat, fish, cheese, eggs, lentils, beans, dairy produce, nuts, seeds and poultry are all good options.

Healthy fats

Seeing the words ‘healthy’ and ‘fat’ in the same sentence can often be confusing. True, having a diet that is high in saturated fats such as meat, cheese and butter is not recommended but it’s important to have plenty of healthy fats in your diet (aim for around 20-30% of overall calorie intake).

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Healthy fats are the essential omegas found in fish, nuts and seeds, avocados, olive oil, nut butters and eggs.  Fat is needed for the body to absorb our fat-soluble nutrients, especially the all-important vitamin D, essential for muscles and bones. It is also an important energy source for the body.  When it comes to exercise, fat is an important part of nutritional balance, so include some healthy fats in your diet every day.

Carbohydrates

In broad terms, carbs are broken down into glucose, which is used as our main energy source, especially for the brain.  However, the body can run pretty much exclusively on fat in the case of ketogenic diets but does need some training to be efficient.

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

When it comes to general exercise, carbohydrates provide great fuel and often in the form of easy snacks.  We often forget that fruits and vegetables are carbs and of course these should feature highly in the daily diet.  Plus, the more you exercise, the more free radicals are produced, so we need plenty of antioxidants in the diet, which fruit and vegetables provide.

If you’re going for a long walk or run, for example, then you may need to take a snack to keep you going.  Bananas are great snacks because they provide glucose and some fructose, that can be quickly absorbed.

Hydration

We so often forget the importance of being properly hydrated, not just for exercise but for daily life.  In a ‘normal’ day, we should really be drinking 1.5 – 2 litres of water daily, as a minimum. However, if you’re going to exercise, try to drink around 500ml in the couple of hours before you start.  Dehydration can be a big issue when it comes to exercise performance.

Top exercise foods

Whilst a varied, balanced diet is essential for a healthy lifestyle, and especially if you’re exercising, we can always harness the power of nature by eating more foods that give you some extra energy.

First up is beetroot which specifically helps to power endurance exercise.  It’s primarily down to beetroot’s ability to produce nitric oxide in the body, which dilates the blood vessels allowing more oxygen to pass through.

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Flaxseeds are another winner to sprinkle onto your morning cereal or oats; they are loaded with omega-3s which help manage inflammation in the body, therefore reducing the risk of injury and improving exercise recovery.

A spoon full of flax seeds

Lastly, why not load up with some pumpkin seeds?  They’re a great source of zinc and iron, both needed for immune support. Iron is also essential for the production of red blood cells, essential to transport oxygen around the body.

Roasted pumpkin seeds

So, fuel your body well and get the most out of your exercise!

FOR MORE GREAT NUTRITION AND LIFESTYLE ADVICE:

Sign up to receive our blog and get a weekly dose of the latest nutrition, health and wellness advice direct to your inbox.

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Follow and Chat with Suzie on Twitter @nutritionsuzie

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

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