Vegetables

The importance of eating more vegetables this National Nutrition Month

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shutterstock_583532458 nutrition word cloud heart Mar21

It’s National Nutrition Month which highlights the importance of good nutrition and is a great time for us all to take stock of our daily diets.

It’s sometimes easier said than done to eat a varied, healthy diet every day, but there are ways we can make it simpler for ourselves, especially when it comes to eating more vegetables. 

Clinical Nutritionist Suzie Sawyer shares her insights on the topic and why eating more vegetables is so important.

 

Why vegetables?

In our time-poor, budget-stretched busy lives, it’s often easier to adopt the ‘grab and go’ way of eating.  Unfortunately, any kind of processed food is going to be lacking in nutrients.  And whilst us nutritionists bang on about eating more vegetables, there are some very good reasons why.

A range of vegetables to represent fibre in the diet

The body needs around 45 different nutrients every day to work at its best.  Every single vitamin and mineral fulfils a range of functions in the body, without which our intricate body biochemistry just wouldn’t work. 

Vegetables (and many other plants too) contain so many of these micronutrients which are essential for life. Importantly, their bright and varied colours means they are loaded with antioxidants which protect the body from free radical damage, a major driver of the ageing process. 

If we can just get them into the diet on a more regular basis, we could take some bigger steps to becoming healthier. So how can we include more?

Super spinach

A bowl of fresh spinach leaves

Spinach is rich in energising B-vitamins, iron, and antioxidants and whilst a bag of spinach might look like a lot, it reduces massively when cooked.  Spinach can be added to pasta dishes, stews, soups or bolognaise without affecting the taste or texture of the meal but would significantly uprate its nutrient content.

Stir fries

FResh vegetable stir fry in a wok

Stir-fries are really quick and easy and are a great way of including more vegetables.  A stir fry meal is always going to look more appealing if it has loads of colour, and the more colour, the greater and wider variety of nutrients.

Go for the wonky vegetables

Ugly,Fruits,Unusual,Form,In,Wicker,Basket.

Many shops are now selling ‘wonky’ vegetables which are slightly cheaper.  Why not boil them all up with some stock and seasoning to create a delicious, filling soup?  The soup can then be liquidised or hand-blended to create a smooth texture and can be stored if the fridge to eat over a few days.

Try frozen

shutterstock_295634081 frozen veg Nov15

Getting to the shops regularly can be difficult for many time-stretched people.  This Is when frozen vegetables can be a great and convenient option. They are often richer in nutrients than fresh as they’ve been picked and frozen quickly, which retains those all-important nutrients.  Plus, they’re generally a bit cheaper. 

What are the key nutrients and where can you find them?

Vegetables are packed full of nutrients including B-vitamins (needed for energy and brain function), iron (essential for energy and healthy blood), potassium (great for a healthy heart) and calcium (essential for strong bones), to name but a few. But here I am calling our vitamin C and magnesium:

Vitamin C

A selection of fruit and vegetables high in Vitamin C

Vitamin C is the most widely available nutrient in fruits and vegetables. It’s essential for the immune system, brain function, collagen production and keeping blood vessels strong and free flowing. Plus, it’s one of our most powerful antioxidant vitamins which means it’s going to help protect us against the ageing process and everything that comes with it. 

Magnesium

A range of foods containing magnesium

Magnesium we know is widely deficient in the UK population.  This is potentially problematic because magnesium has many key roles in the body but is important for regulating mood, blood pressure, the nervous system, producing energy, bone health and muscle function.  It’s also great for helping us to sleep. 

It’s widely available in leafy green vegetables including broccoli, sprouts, kale, cauliflower, and cabbage, all of which can be ‘disguised’ in many different dishes. 

How to make vegetables more appealing

Tasty,Roasted,Brussels,Sprouts,With,Bacon,On,Blue,Wooden,Table,

If you or your family members push back from eating leafy greens, it may be something to do with how they are served.  No-one likes overcooked mushy sprouts or cabbage, but instead why not try them stir fried with some garlic and bacon; they become a whole lot more attractive.  Or perhaps try some broccoli tossed in sesame seeds? 

Why not resolve this month to try adding at least one new vegetable to your weekly diet and see where the journey takes you!

 

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Five foods to feed your brain

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A range of vegetables to represent fibre in the diet

It’s no secret that I talk about vegetables a lot! In fact, I frequently talk about them in terms of their varied and beautiful colours providing the amazing array of nutrients the body needs to stay healthy.

They are actually some of the most nutrient dense foods on the planet, gifted to us from nature, packed with vitamins and minerals, plenty of antioxidants and many other beneficial plant compounds too.

There are so many to choose from but this National Vegetarian Week I have picked my top five:

Broccoli

Did you know that one cup of broccoli has as much vitamin C as an orange? Which is great but it’s not the main reason why I rate broccoli’s health benefits so highly. Broccoli is part of the healthy family of cruciferous vegetables which contain a sulphur compound called sulforaphane.  Essentially, sulforaphane helps the liver to detoxify, is great for supporting brain health and importantly, is known to help protect the body from degenerative diseases.

Broccoli florets on a plate

Broccoli is also rich in folate, vitamin B6 and vitamin B12.  These three nutrients work as a triad in many key biochemical reactions throughout the body, especially when it comes to the brain, hormone, and energy levels.  The list of positives goes on and on with broccoli; try to eat some at least two or three times a week.

Sweet potatoes

Available in both orange and purple varieties, the purple type has even more antioxidants than its orange counterpart.

shutterstock_222440302-purple-sweet-potato-sept16

If you are trying to lose weight but feel the need for some carbs, then sweet potatoes are a great option as they don’t have such an impact on blood sugar balance.  Even better, whatever their colour, sweet potatoes are rich in beta-carotene, which is an antioxidant, and is also turned into immune-boosting vitamin A in the body, as needed.

Sweet potato wedges are a real go-to veggie for me!

Brussels sprouts

I know they’re not enjoyed by everyone, but I genuinely love them!  If you’re not a fan of Brussels sprouts, have you tried them with some bacon bits which helps to reduce some of their slightly bitter taste?

Just like broccoli, being part of the cruciferous vegetable family, Brussels’ health benefits are far-reaching. They are high in vitamin K which is essential for the bones and heart, vitamin C and folate, and are especially rich in fibre. 

shutterstock_179527487 basket of sprouts Nov15

The daily recommended amount for fibre intake is around 30g; most people manage only about 8 grams, which can have an impact on your digestive system not working as efficiently as it could. Many of the plant compounds in Brussels sprouts also help manage pain and inflammation throughout the body which can be caused by many different health issues.  Go on, give them another try!

Onions

Onions are fairly easy to include in the daily diet because they add so much flavour to so many dishes.  They’re especially helpful at this time of year because onions are high in quercetin which helps reduce histamine levels.  Hay fever sufferers, take note!

Red,Onions,On,Rustic,Wood

Onions are also rich in flavonoids – powerful antioxidants which have so many beneficial effects on health and are especially protective against heart disease.

Don’t hold back with onions; add them to stir fries (spring onions have the same benefits), soups, curries, pasta dishes or with other roasted vegetables.

Carrots

Whilst carrots don’t quite contain all the pizazz of the cruciferous veggies, they’re certainly in my top five because they do have great health benefits and they’re so versatile too!  Interestingly, although carrots are often eaten raw, their beta-carotene content is better released when they’re cooked.

shutterstock_250834906 carrots July16

Whether you eat them raw or cooked, carrots still contain loads of fibre, heart-loving potassium, and immune-boosting vitamin C.  If your kids love raw carrots, you’ll still be providing them with some great nutrients.

I love all vegetables and try to eat as much variety as possible.  And always remember – colour = nutrients.  Enjoy!

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Three nutritional changes to help support your health in 2022

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shutterstock_335465993 nutrition words Mar21

A new year always brings plenty of resolutions, especially around health and wellbeing.  However, many fail quickly because we set ourselves targets that are unrealistic.  This can lead to demotivation, and we can struggle to get back on track again. 

However, what if there were three easy nutritional ‘add-ons’ you could make to your diet which would have a direct benefit to your health?

Clinical Nutritionist, Suzie Sawyer, shares her three top nutritional tips that everyone can benefit from.

 

Take the veg challenge

A range of vegetables representing fibre

There’s no escaping the fact that vegetables are loaded with essential nutrients, and especially those that are going to protect immunity, notably vitamin C.  Vegetables also contain so much more besides, especially antioxidants, which are incredibly protective of overall health.

Why not challenge yourself to try a new vegetable each week?  If you can get to a farmer’s market or farm shop, your tastebuds will be rewarded.

Close up of woman's hands holding a bowl of warming soup

Try to also be more creative with cooking methods.  Why not boil up some soup – just use any vegetables you have in the fridge with some stock and blend if desired, or enjoy it as a simple, and satisfying chunky broth? 

Most vegetables can be combined happily in many ways; roasting, mashing, steaming, stir-frying to name but a few methods. Even if you’re making a spaghetti Bolognaise, why not add some carrots, peppers, mushrooms, and spinach to the mix?

Add turmeric to everything

wooden spoon with powered turmeric and turmeric root

Turmeric has really carved out a starring role for itself in the botanical health stakes.  There is much research to support its ranking as a ‘super food’, particularly in terms of joint support, liver detoxification, reduction of blood cholesterol levels, brain health and as an all-round anti-inflammatory.

Turmeric was traditionally used in India to spice up curries and is still as popular today.  Turmeric contains active compounds called curcuminoids, the most important one being curcumin. In fact, it can be purchased as a dried spice as either turmeric or curcumin. If taken in supplement form, one that contains extracted turmeric with a high concentration of curcumin is recommended.

Curry dish and rice

In terms of adding turmeric to your cooking, be liberal with it!  Obviously curries and spicy dishes really benefit from using plenty of turmeric.  However, scrambled eggs, savoury pancakes, paella, spicy parsnip soup, or roasted sweet potato wedges all love turmeric too. There’s no shortage of delicious ways to include more turmeric in your diet.

Go for flax

A spoon full of flax seeds

Also called linseeds, flaxseeds are rich in the essential omega-3 fatty acids. We know unequivocally, the UK population are deficient in the essential omega-3 fats; they are called ‘essential’ because the body can’t make them, so they have to be eaten in the diet.

Importantly, omega-3s deliver so many crucial health benefits that if you’re deficient in them you could be struggling with anything from hormone issues, constipation or skin problems to low mood, dehydration, or high blood pressure. Omega 3s are only found in oily fish and flaxseeds in any meaningful amounts, so both are good to add to your diet.

Glass,Of,Yogurt,With,Strawberry,And,Flax,Seeds,On,Color

Whether you have porridge, overnight oats, cereal or natural yoghurt and fruit, there’s space for at least a dessertspoon full of flaxseeds every day. Your body will really thank you for it and you will hopefully notice some great improvements to overall health.

So, enjoy the power of three for some great health benefits in 2022.

 

Stay well.

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Seasonal eating in November

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

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

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

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

 

Goose

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

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

Roasted goose on a plate

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

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

Butternut squash

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

shutterstock_226218175 butternut squash Dec15

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

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

Mackerel

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

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

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

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

Stay well.

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Take the veg pledge: 5 top vegetables to eat more of

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A range of vegetables to represent fibre in the diet

It’s no secret that we are what we eat! Everything we put into our bodies will have an effect, and hopefully a benefit, as well as playing a role in our overall wellbeing.

Vegetables provide many health benefits – some more than others – and are packed full of vitamins and minerals. Including as many as you can in the daily diet is a great way to get a wide range of nutrients to support your overall wellbeing.

 

Clinical Nutritionist Suzie Sawyer shares her five favourites that are in-season right now!

Broccoli

Broccoli is often referred to as a superfood. Quite simply, it’s right up there when it comes to providing immune-boosting nutrients (essential at this time of year), antioxidants and other compounds which support detoxification and hormone balance.

Broccoli florets on a plate

From an immune health perspective, broccoli is high in both vitamin A and vitamin C, together with the mineral selenium. It’s also rich in anti-inflammatory compounds which help protect against disease. Importantly, some of these compounds have a positive effect on the heart, brain, and skin. Plus, broccoli is loaded with fibre which keeps digestion moving along nicely, whilst protecting overall health.

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

Broccoli is really versatile in recipes, simply served steamed with a drizzle of pesto or in a mid-week broccoli and salmon bake with some added basil leaves, for great flavour.

Beetroot

Another superfood, beetroot is a great liver detoxifier so is perfect for the upcoming party season! Beetroot contains a compound called betalain, which triggers the body’s key antioxidant and detoxifying enzyme.

Whole beetroots

From a nutrient perspective, beetroot is rich in energising folate, essential for women during pregnancy, plus the minerals calcium, iron, and manganese – all often deficient in the typical western diet. And if you’re struggling with joint pain or need a boost to your high intensity workouts, then beetroot is certainly your friend.

Beetroot and goats cheese salad

Beetroot is great in salads with goat’s cheese or couscous and mint, in soups, roasted as a vegetable side or made into chocolate brownies for an amazing, sweet treat!

Turnips

It’s no coincidence that root vegetables are in season now.  The body needs warming, and energy-dense foods such as turnips fit the bill perfectly. Turnips were one of the main sources of sustenance way back, before the arrival of potatoes.  They are perfect at this time of year and are high in immune-boosting vitamin C.

Roasted turnip side dish

Turnips have a slightly sweet flavour so work really well with lamb and celeriac in a hotpot. However, for a dinner party treat with a twist, how about serving a turnip gratin which includes potatoes, double cream, and garlic – a twist on traditional Potato Dauphinoise.

Sweet potatoes

Sweet potatoes are in fact not part of the same family as traditional white potatoes and have a different, and better overall nutrient profile. This is mainly because sweet potatoes are high in immune-boosting beta-carotene which is turned into vitamin A as needed in the body, but also because they help to better balance blood sugar versus traditional potatoes.

A bowl of roasted sweet potato wedges

Interestingly, sweet potatoes aren’t always orange in colour; purple sweet potatoes are rich in antioxidant-rich anthocyanins.  However, both are great for overall health and, importantly, make a great substitute for potato fries!  Sweet potato wedges, simply roasted in a little olive oil, and sprinkled with parmesan cheese will provide the perfect guilt-free vegetable side!

Brussels sprouts

No list of superfood vegetables would be complete without the mention of Brussels sprouts!  Maligned by many, Brussels should certainly feature regularly on the dinner plate, not just on Christmas Day.

shutterstock_179527487 basket of sprouts Nov15Brussels sprouts are rich in vitamin C but also vitamin K which is essential for heart and bone health.  They also protect cells from free radical damage, making them super-protective against some of our nasty degenerative diseases.  They are rich in fibre with just half a cup providing at least two grams of the recommended 30 grams of fibre needed daily. Brussels have also been found to reduce levels of inflammatory markers in the blood, another protective benefit.

shutterstock_332702606 shredded sprouts salad Nov15

 

Their bitter taste can often be a negative factor for people, hence they’re great mixed with bacon.  Importantly, Brussels sprouts shouldn’t be overcooked as it’s the ‘mushy’ texture that many people dislike.  Lightly steam them and then stir fry with bacon and onions or for a traditional Christmas special, add them to fried chestnuts, apples, and celery.

So, try adding these five delicious vegetables into your daily diet and take the veg pledge!

Stay well.

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The importance of fruits and vegetables: how to eat more every day

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A range of fruits and vegetables

We all know that fruits and vegetables are vitally important to include in the daily diet.  There are many great reasons for this but primarily they are some of the most nutrient dense foods on the planet, so it makes sense to eat them as often as possible. 

Unfortunately, we know from the National Diet and Nutrition Surveys (NDNS) that only around 27% of the UK population are managing even the basic minimum of five portions per day.  However, there are some easy ways of getting more into your diet.

Clinical nutritionist Suzie Sawyer shares her top tips for including fruits and vegetables at every mealtime.

Boost your Breakfast

We all want to feel energised at the beginning of the day and having the right fuel can really help set you on a good path.  It’s important to include protein at breakfast time to get blood sugar and energy levels in good balance throughout the day.  However, a jump start of more energy is always welcomed!

Spinach and mushroom om

How about cooking up a delicious spinach omelette with grilled mushrooms and tomatoes?  This meal is super-charged because spinach is rich in both energising B vitamins and iron.  Plus, mushrooms contain some immune-boosting vitamin D (although supplementation is still needed) and tomatoes are rich in antioxidants so help shield the body from damaging free radicals.

A green smoothie

However, if you prefer a fruitier start to the day, you can still enjoy the health benefits from spinach but in a delicious green banana smoothie.  Bananas are loaded with energising vitamin B6 and why not add some ginger and mango which are both great for the immune system. Coconut water is high in potassium which is great for the heart and you can even throw in a few kale leaves for an additional nutrient burst.

Load up at lunch time

When we’re busy, on the run or in and out of zoom or team meetings, lunch can sometimes get forgotten.  We should always remember that each meal is a time for re-fuelling and getting valuable nutrients into the body.  If we miss a meal, we miss out big time!

Brown rice with salmon fillet amd vegetables

Lunch does not need to be complicated and time-consuming to prepare it just needs to be colourful.  How about poaching a piece of salmon the night before and putting it into a colourful salad?  Whilst salad vegetables are high in water, so not always the highest in nutrients, if you include an avocado, you’ll not only feel fuller for longer, you’ll be getting the benefits of Vitamin E for your skin and immune system.

Quinoa salad with roasted vegetables

Alternatively, you can cook up some quinoa the day before and again add loads of salad vegetables or pre-roasted veggies of your choice to the mix.  The more colour you include, the greater the amount of plant antioxidants which help support immunity, protect the body against disease and keep us looking young and fresh.

Dive in at Dinner

There’s been an enormous upsurge in people ordering in meals from fast food apps during lockdown.  Unfortunately, we know from statistical data that this has also led to a prevalence of nutrient deficiencies, which can make us more prone to illness.

Salmon stir fry

A take-away or delivery meal is no bad thing occasionally, but nothing beats home-cooked food for the wealth of nutrients it provides.  And it doesn’t need to be complicated either! Plan a stir fry which includes chopped peppers, onion, carrots, baby sweetcorn, chopped broccoli and mange tout. Add flavourings such as soy sauce, coriander, and sweet chilli sauce and a protein source of choice for a quick, colourful and super nutritious dinner.

shutterstock_245873155-cruciferous-vegetables-jan17

Each fruit or vegetable brings a wealth of nutrients to the table: variety is key, and the body gets a balanced spread.  In terms of vegetables, the cruciferous vegetables (think broccoli, cauliflower, brussels sprouts and pak choi) are extremely nutrient dense, and especially rich in magnesium which we know to be deficient in the average diet.  Magnesium is essential for so many bodily processes including for hormone balancing, and good nerve and brain function. Cruciferous vegetables are also rich in fibre which helps to keep the bowels working smoothly.

And if vegetables really aren’t your bag, then they can always be ‘disguised’ in dishes such as spaghetti bolognaise, pasta sauces, curries and other spicy dishes.

So, try to include as many fruits and vegetables in your daily diet as possible – your body will definitely thank you for it.

Stay well.

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Suzie’s five top tips to support your health

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shutterstock_583532458 nutrition word cloud heart Mar21

We all want great health and to look and feel well.  Good nutrition is the cornerstone to health; there is so much truth in the adage ‘You are what you eat’. 

But when it comes to the right nutrition where should we start and what should we prioritise?

This World Health Day we ask clinical nutritionist Suzie Sawyer, to help simplify things by sharing her top five health tips.

Routine creates balance

Stressful and busy lives can negatively impact our eating patterns.  Eating at erratic times, missing meals and grabbing food on the run will just create more stress on the body.  When we’re stressed, the body naturally shuts down the digestive organs by diverting blood flow away, which in turn interrupts absorption of essential nutrients.

Range of foods to show a balanced diet

Additionally, the body likes to know when it’s going to be fed otherwise it will start storing fat for survival and naturally slow metabolic rate. Keep eating times regular, chew mindfully, savouring every mouthful (you’ll also naturally not overeat) and take some pride in what you have prepared.  Food is one of life’s amazing pleasures, so use it to feed your amazing body as it deserves. Put eating a varied and balanced diet at the top of your priority list.

Take vitamin D all year-round

If your joints and muscles are stiff, you’re feeling low in mood or sugar cravings are off the scale, chances are you’re low in vitamin D.  Public Health England advise we should be taking a supplement all year round, (and don’t stop just because the sun’s come out!).  It is advised that we should all take a supplement of 10 micrograms daily as a minimum, such is the level of deficiency in the population: in fact, ongoing research telling us we need more. Interestingly, upper safe levels for supplementation of vitamin D are 75 micrograms daily.  If you’ve still got any of the above symptoms, or blood tests reveal you’re low in vitamin D, then do increase the dosage.

A range of foods containing vitamin D

Oily fish with bones, eggs and mushrooms are good food sources of vitamin D so eat these but you’ll still need to supplement as well.

Eat the colours of the rainbow

I talk so much about eating a rainbow of foods and it’s one of the best insurance policies you can choose for protecting health.  The colour of foods, especially in fruits and vegetables, all represent nutrients, and especially antioxidants in many different forms. All are essential for protecting the body against free radical damage.

A range of colourful fruit and veg rainbow

If counting portions of fruit and vegetables is a bit too much (and let’s face it we can’t always know what an individual portion size is), then just aim for meals that are full of colour.  Without even counting, you will be eating a rainbow every day and your health will love every mouthful.

Don’t fear fat

Fat is not only essential for providing energy and keeping us warm, it’s also needed for the absorption of fat-soluble vitamins, including vitamin D. Healthy fats include the omegas 3 and 6, which can’t be produced in the body, as well as olive oil, walnut oil, sesame oil and a variety of other nuts and seeds with their oils.

A range of foods containing healthy Omega-3 fats

In short, the body needs them every day, and eaten in the right quantity, healthy fats are not going to cause weight gain.  On the contrary, without sufficient healthy fats in the diet, the body will start craving sugar causing blood sugar imbalances and often consequential weight gain.

Prioritise protein

Many people wrongly think that starchy carbohydrates fill you up.  And for a time, they will. Carbohydrates from whole grain sources such as oats and whole wheat bread and pasta are slow-energy releasing, keeping everything balanced.  However, it’s protein that keeps you feeling fuller for longer.  Most importantly, protein is essential for numerous body functions such as maintaining healthy immune and hormone systems, building and repairing muscle and bone, and essential detoxification processes.  Ideally it needs to be eaten at every meal where possible.

A range of foods containing protein

The good news is that there’s plenty of choice when it comes to food sources; eggs, meat, fish, poultry, dairy, beans, legumes, soya, nuts, seeds and all foods produced from them. An average-sized person needs a minimum of 50-60 grams daily and most people need much more, especially if they’re active.  You’ll be amazed just how much stronger and energised you’ll feel just by putting protein on the priority list when meal-planning.

So, embrace these five tips and hopefully you will really feel the health benefits.

Stay well.

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

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Get your nutrition into tip top shape this National Nutrition Month

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Hands holding the letters whici spell Nutrition

It’s National Nutrition Month highlighting the amazing health benefits of feeding your body with the nutrients it needs to flourish and function optimally. 

With so much information available we can sometimes get confused and side-tracked, which can lead to de-motivation.  It’s about getting the basics right first.  This is the answer to overall and lasting wellness.

 Clinical nutritionist Suzie Sawyer shares her five top tips for nutritional health.

Colour it up

When it comes to nutrients, it’s all about colour; the more colour variety you have in your diet, the more nutrients you’ll be eating.  This is because the pigments, especially noticeable in many beautifully coloured fruits and vegetables, are rich in antioxidants and lots of other health-giving plant compounds.

A range of colourful fruit and veg rainbow

We are advised to eat a minimum of five portions of fruit and veg a day.  This is because these foods are some of the most nutrient-dense on the planet.  They are not just rich in antioxidants but loaded with essential vitamins and minerals. Just go for as much colour variety as possible and you’ll be going a long way to giving the body what it needs. Think of the colours of the rainbow and go from there.

Portion control

It seems many of us have put on a few unwanted kilos during lockdown which is completely understandable.  It’s been much more difficult to maintain any structured exercise programme with the constraints on our lives.  However, life is hopefully going to improve so now is a great time to tackle any weight gain.

It’s very common to turn to food for comfort or because ‘we deserve a treat’.  And sometimes, we might not even realise how much we’re eating just in snacks alone, so keeping a food diary is a great idea.

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

One point to note is that it is protein from meat, fish, poultry, soya, lentils, eggs, dairy and beans that keeps us feeling fuller for longer, not calorie-laden carbs.  Therefore, eating protein at every meal gives you much more bang for your buck and you’ll gradually train your stomach to eat sensible portions.  And do remember the balance between energy input (via your food) and energy output (though exercise).

Are you thirsty?

It’s really common to think that we’re hungry when actually we’re thirsty.  When it’s cold outside and we’re maybe not doing as much exercise as normal, we might not feel thirsty.  However, the body is around 80% water so regardless of the weather, it still needs plenty of liquid on a daily basis.

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

Non-caffeinated drinks such as herbal teas, also count towards your liquid requirements but do aim to drink 1 ½ – 2 litres of water daily; you’ll also eat less and have much more energy.

Be kind to your insides

Your digestive system needs to work well for the body to look and feel healthy.  In short, if the gut is not working properly, then nothing else will. The gut microbiome, the wealth of friendly bacteria that naturally reside in the digestive tract, needs loving and nurturing.  These bacteria work very hard for us, boosting the immune system and producing certain vitamins, minerals and brain neurotransmitters. Keeping the digestive system running smoothly and looking after how we feed it will impact how we look and feel generally.

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

Feed it regularly with gut-loving foods (also known as prebiotics) such as garlic, ginger, cruciferous veggies, tempeh, onions, artichokes and bananas.  Foods high in fibre such as whole grains, legumes and fruits and vegetables are all great for gut health too.

Reduce the stimulants

Too much caffeine and alcohol can create anxiety and exacerbate stress, both of which are not helpful especially at the current time. Additionally, caffeinated drinks often contain sweeteners, and alcohol is high in sugar, both of which can act as anti-nutrients, knocking certain vitamins and minerals sideways.  Try to reduce both as much as possible and you’ll feel much calmer and find energy levels soaring.

Mint tea

There are plenty of caffeine-free delicious alternatives such as dandelion coffee and herbal teas, as well as alcohol-free wine, beer and spirits; you can have fun trying out some new tastes.

So, embrace National Nutrition Month and your health will certainly benefit.

Stay well.

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

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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

All images: Shutterstock

 

Seasonal eating: five of the best foods for February

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Close up of a woman holding a bunch of rhubarb

Working with the seasons and eating foods at their best during the seasonal food year brings many health benefits. 

Nature is very clever and provides foods the body needs for optimal nourishment at the right time throughout the year.

Clinical nutritionist Suzie Sawyer shares her five favourite fruits and vegetables for February.

Leeks

It’s all about roots during the winter months, keeping the body warm and grounded.  Leeks are from the same family as onions and they thrive during colder times because of their ability to withstand frost. Nutritionally, leeks are high in potassium so are very supportive of kidney function, can work as a diuretic and also support a healthy heart.

Leeks in a wooden trough

Their taste is slightly more subtle than onions so they can be used in stews, soups or work well with a cheese sauce. Unfortunately, as with onions and garlic, they do tend to cause some flatulence which is mainly down to their ability to feed the good gut bacteria.  It’s a positive sign and this is great for helping improve the overall balance of friendly flora.

Rhubarb

Whilst not eaten that widely, partly because it’s naturally so sour, rhubarb needs quite a lot of sugar to improve its flavour.  However, making classic rhubarb fool is certainly a great treat for special occasions, whilst delivering a very useful nutrient profile.  However, rhubarb also works brilliantly as a sauce with savoury dishes such as duck.  It’s high in immune-boosting vitamin C and is a great source of fibre and potassium.  To that end, it’s been linked to helping improve cholesterol levels.

Rhubabr stalks and cut rhubarb in a bowl

Rhubarb is actually a vegetable and not a fruit, despite looking like one, and makes a lovely change to eating some of our better-known fruits and vegetables.

Purple Sprouting Broccoli

Broccoli is well-known for its amazing health benefits.  Purple sprouting has even more, down to its rich colour.  This means it contains greater levels of antioxidant anthocyanins, plus some of our key immune-boosters, vitamin C and beta-carotene.

Purple sprouting broccoli

All types of broccoli contain a compound called sulphoraphane which has been found to help protect us from many degenerative diseases.  Additionally, they provide a great source of relaxing magnesium and bone-loving calcium.  Try and eat some at least three times per week whilst it’s in season, for all its great health benefits.

Oranges

Whilst our climate is clearly not conducive to growing tropical fruits, other countries certainly are. Oranges from Spain are at their best right now and taste better than those imported from further afield. Whilst oranges don’t contain quite as much vitamin C as berry fruits, they still provide a very usable amount.  Plus, if you’re low in iron, then eating iron-rich foods such as meat or green-leafy veg and eggs, with an orange or a little orange juice, helps iron absorption considerably.

A bowl of oranges

As with all fruits and vegetables, oranges provide antioxidants which help protect us from disease and the ageing process.  Oranges are great with fish dishes but are great partnered with dark chocolate in a dessert.

Potatoes

The rise in the popularity of low-carb diets has left potatoes somewhat in the shade.  However, they don’t really deserve some of the bad press they receive: much of the issue around potatoes and potential weight gain is down to cooking methods.  Clearly roasted, creamed and chipped potatoes contain more fat, and therefore more calories. However, who doesn’t love roast potatoes or some deliciously, creamy mash!

A pan of just boiled jersey royal new potatoes

Potatoes actually provide a good level of vitamin C and heart-loving potassium.  Additionally, they are high in fibre so help keep the digestive system running smoothly.  As a vegetable side, they are delicious in recipes containing garlic or cheese; just be aware of portion sizes and then you don’t need to miss out totally.

So, enjoy the wonderful health benefits of eating seasonally.

Stay well.

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

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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

All images: Shutterstock

 

A day in the life of a Nutritionist: top tips for daily health

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

For many of us a new year means a new start and a revamp of our diet and exercise. And then there comes another lockdown. For some of us this is motivating and increases our focus on our own wellness, getting out for our daily walks and trying new dishes at home. For others we may have lost our motivation to keep moving and eat well.

So, with this in mind we thought we would ask Clinical Nutritionist Suzie Sawyer to share her daily routine and provide us with some insights and inspiration.

Take it away Suzie!

I’m frequently asked about my own eating and lifestyle habits.  And I always answer by saying that I am certainly not ‘perfect’ 100% of the time but aim for 80-90%.  This has become even more important to me during the pandemic because keeping ourselves as healthy as possible is certainly the best protection we can have.

Morning

I normally start the day with a small amount of apple cider vinegar and a glass of warm water with fresh lemon to help cleanse the liver and kickstart the digestive system. Plus, it helps alkalise the body. After about an hour I’ll generally have some porridge oats (from whole grain oats) with some oat or almond milk, topped with berries.  I also sprinkle a tablespoon of flaxseeds on the top for additional omega-3 healthy fats and fibre.

Bowl of warming porridge with spoon of dry oats next to it

As an alternative, or if I’ve done an early workout, I’ll have a power smoothie. This is made mainly with protein powder (usually pea protein, as whey protein can cause digestive upsets later in the day) and not too overloaded with fruit – I just choose a couple.

I generally take most of my supplements after breakfast too.  A daily multivitamin and mineral should be taken early on in the day in order to enjoy its energising benefits.  I’ll always take omega-3s from fish oil which are great for skin, joints, the heart and brain. In fact, I definitely notice the difference with my memory when I don’t take them! I’ll generally include either some probiotics or prebiotics such as inulin (depending on how well my digestion is working).

Vitamin D and a sunshine symbol written in the sand

I also take additional vitamin D.  Quite apart from it being essential for the immune system, vitamin D is important for supporting normal bone health and for helping stiff joints, which I tend to get if I’ve been overdoing the workouts.

Lunch

I’m a great fan of eggs; they are a brilliant source of protein and brain-boosting phospholipids. Therefore, lunch will often be a spinach and mushroom omelette which will keep me feeling full for a good few hours and stop the classic ‘3 pm slump’!  Alternatively, I’ll have a smoked mackerel salad or avocado on sourdough bread.

Spinach and mushroom om

Depending on how the day’s running I might do a workout before lunch. I’m so lucky living in Brighton and being able to work out on the beach with a trainer a couple of times a week, which keeps me motivated.  Fitness apps are a great way to get moving at home but for me personally I dislike jumping around in my lounge!  During the working week I will always take a walk, even for half an hour, to get out in the fresh air.  It’s great for clearing the mind and also brilliant exercise.  I also try and do longer and more challenging walks at the weekends.

Close up of woman's trainers to represent walking

Dinner

During the week, I tend to keep things really simple: wild salmon or chicken breast with sweet potato and veggies.  I’m also a great fan of venison steaks as they are very low in fat, high in protein and tend to be more free-range than other meats.  I cook them as I would any piece of meat so they’re soft and tender, not chewy at all.

Fillet of salmon with some steamed asparagus

I absolutely love chocolate and allow myself a few squares of dark chocolate each day as it’s packed with antioxidants. Because of its strong flavour, I find that I don’t need to eat too much.

Sleep

Close up of a woman asleep in bed

I struggle to get to sleep, so I try to have a warm bath about an hour before bedtime and I’ve found Epsom salts to be really helpful.  Plus, they make my skin feel super soft and smooth.  I’ll also take some L-Theanine about half an hour before bedtime.  It’s an amino acid that stimulates GABA, one of our calming neurotransmitters, which helps stop a busy brain. It does need to be taken on an empty stomach though.  However, sometimes I change things up a little and use the herbs passionflower and valerian, both of which have plenty of research for helping sleep.

Final thoughts

The body loves routine, and whilst most of us are out of our usual routine at the moment, I certainly find that the more I can fuel my body with plenty of nutrients, the better I’m able to weather the storm, both physically and emotionally. I hope my ‘day in the life’ has given you some motivation and ideas for including some more healthy habits into your daily routine.

Stay well.

FOR MORE GREAT DIET 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.

Follow us on Twitter @feelaliveuk for nutrition, lifestyle and well-being tips.

Visit us at www.feelaliveuk.com for the latest offers and exclusive Alive! content.

Follow and Chat with Suzie on Twitter @nutritionsuzie

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

All images: Shutterstock