Do you over-do the chocolate eggs at Easter?

If you are the kind of person who KNOWS you will have a problem with the Easter binge then keep an eye out for my Get Lean Spring Clean 2 week challenge. It's an on line programme with access to an illustrated meal plan of over 50 pages of easy to prepare tasty food options. It also includes daily support from a qualified Nutritional Therapist via a closed private Facebook group. At an early bird price of £40 (usual price £45) it's a steal! It will provide you with the kick start you need! Contact me for more details and to book your place. ( call or email 07961166582  email@marcellerosenutrition.co.uk )

Places will be limited to ensure I can support you in the best way possible.

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Essential for sleep, making serotonin and curbing sugar cravings; here's some easy ways to get this nutrient in to your diet

Tryptophan is an amino acid, one of the building blocks of protein

What is it important for?

• Necessary for the production of vitamin B3
• Needed for serotonin production ( low levels are associated with depression and anxiety)
• Required for melatonin production; vital for sleep and our circadian rhythm
• Suppresses sweet cravings and appetite
• Important for the growth and development of nerve cells
• Stimulates the production of blood proteins in the liver

Did you know…...?

Tryptophan is one of the amino acids that cannot be made by the body and must be consumed through diet.

So how can we include it in our daily diet?

Virtually all foods that contain protein will contain tryptophan

• Vegetables and fruit; bananas, broccoli, spinach, watercress, asparagus, mushrooms
• Beans ; soy beans, mung beans
• Seeds and nuts; almonds , sesame seeds, chia seeds
• Meat and fish; turkey, chicken, lamb, salmon , halibut
• Wholegrains; oats

Try an easy tryptophan rich night time snack to help with sleep ...............

• Oat cakes with cottage cheese sprinkled with sesame seeds

• Oat, almond milk and banana smoothie

• Warm edamame beans ( soy beans) with sesame oil and sesame seeds

My weekly ‘Nutrient Spotlight’ written for Fields to Fork Organics

If you're not feeling your best and need some guidence, support and focus on your health and nutrition then give me a call. I would love to help. 07961 166582

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What you didn't know about calcium!

What is it important for?

• Bones and teeth
• Required for muscle contraction
• Blood pressure regulation
• Nerve transmission
• Involved in blood clotting
• Aids the cell membrane control the movement of substances in and out of its cell
• Maintenance of blood pH and electrolyte balance
• Muscle contraction and function
• Regulation of hormone release
• Cell division regulation
• Involved in heart beat regulation

Did you know…...? 

Calcium makes up between 1-2% of an adult’s body weight!

So how can we include it in our daily diet?

Many non-dairy foods are rich in calcium; so you can be dairy- free and still get plenty into your diet!

• Dark green leafy vegetables including kale, collard leaves, parsley, watercress, broccoli ( spinach though rich in calcium, contains oxalates which reduces its absorption)
• Beans; soy beans
• Seeds and nuts;  almonds , Brazil nuts, walnuts, sesame seeds, sunflower seeds
• Wholegrains; buckwheat
• Sardines (with bones) tinned wild salmon ( with bones!), tofu
• Dairy; goats milk, cow’s milk, cottage cheese, yoghurt, cheese

An easy calcium rich recipe idea...............

Crispy Kale Chips

• Wash and chop kale removing the really thick stems, 

• Dry the kale properly- gently pat dry a clean tea towel

• Melt some coconut oil in a baking tray and coat the kale

• Add a sprinkle of Himalayan rock salt or sea salt, pepper, crushed almonds, sesame seeds and nutritional yeast flakes

• Put in oven on a very low heat ( approx 70 degrees) 

• Keep checking the kale and take out the crispy bits so they don’t burn

• Crispy kale chips can be made in a dehydrator instead of the oven.

My weekly ‘Nutrient Spotlight’ written for Fields to Fork Organics

If you're not feeling your best and need some guidence, support and focus on your health and nutrition then give me a call. I would love to help. 07961 166582

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Ever heard of this immune, thyroid and cardio-vascular supporting antioxidant?

Selenium is an essential trace mineral and powerful antioxidant

What is it important for?

• Supports normal thyroid function
• Anti- cancer properties
• Antioxidant protection
• Improves quality of sperm
• Cardio-vascular support
• Helps to regulate cholesterol
• Important for DNA repair
• Reduces heavy metal toxicity in the body
• Immune function support
• Important for the production of some of protein’s building blocks in the body

Did you know…...?

Other nutrients including vitamin B, C, E and zinc improve selenium’s effectiveness and visa versa 

So how can we include it in our daily diet?

• Vegetables and fruit; red Swiss chard, turnips and other root vegetables, garlic mushrooms,       radishes courgettes, cabbage , carrots, banana
• Nuts and seeds; brazil nuts (one of the best sources), pecans, almonds, hazelnuts, cashew         nuts, sesame seeds, flax seeds
• Beans and pulses; green beans, kidney
• Wholegrains; oats,  barley,  brown rice
• Sardines , salmon, herring, Cod oysters, lamb, beef liver, chicken, turkey, egg

An easy selenium rich recipe idea...............

No- Fuss Brown Rice Risotto

• Heat a knob of butter and add one chopped onion

• Sautee for 5 minutes  and add 375g sliced mushrooms

• Cook for a further 5 minutes and add 2 cloves of crushed garlic

• After a few minutes add 1 ½ cups brown short grain rice, keep stirring

• Add 4 cups of broth or stock ( keep 1 additional cup of stock back), bring to the boil             and then simmer covered for about 40 minutes

• During this time keep topping up with last cup of stock a little at a time and keep                 stirring

• Add 1 cup grated parmesan, 2 teaspoons of tamari, salt and pepper and complete with         2 handfuls of finely chopped Swiss chard

• Stir in the chard, remove pan from heat and serve

My weekly ‘Nutrient Spotlight’ written for Fields to Fork Organics

If you're not feeling your best and need some guidence, support and focus on your health and nutrition then give me a call. I would love to help. 07961 166582

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This essential vitamin is vital for our brain health, nervous system and red blood cell production

Vitamin B9 is an essential B complex vitamin that naturally occurs as folate. The synthetic form of this, found in supplements and fortified foods is known as folic acid.

What is it important for?

Brain and nervous system support

The production of chemical messages in the brain

Wide-ranging cardiovascular support

Red blood cell production

DNA repair

The prevention of neural tube defects in newborns

Growth

Helping with mood disorders such as depression

Helping to prevent fatigue and memory loss

The conversion of carbohydrates in to fuel

Did you know…...?

Conditions including Crohn’s disease, ulcerative colitis and celiac disease can cause B9 deficiency and some medications can reduce the levels of B9 absorption in the body.

 

So how can we include it in our daily diet?

Dark leafy green vegetables; spinach, kale, broccoli, bok choi, parsley

Other vegetables and fruit; cauliflower, asparagus, brussel sprouts, peas, papaya

Beans and pulses; lentils, mung, lima, kidney , navy , chickpeas and soy beans

Wholegrains; barley

An easy vitamin B9 rich recipe idea...............

Irresistible B9 rich bean soup

Heat a pan and add some coconut oil or butter

Add one chopped onion, 2 sliced celery stalks, 1 clove of crushed garlic and 2 sliced  carrots to the pan and sauté gently until the onions have become transparent

Add 1 cup of pre-soaked navy (haricot) beans and stir in 1 litre of vegetable stock a tablespoon of tomato paste,  a few handfuls of fresh chopped parsley , and season

Cover and simmer for approx 1 ½ hours

Serve as is or blend in a food processor; then top each bowl with another handful of chopped parsley

My weekly ‘Nutrient Spotlight’ written for Fields to Fork Organics

If you're not feeling your best and need some guidence, support and focus on your health and nutrition then give me a call. I would love to help. 07961 166582

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Have you heard of this anti-cancer, antioxidant, liver detoxifying mineral?

 Molybdenum is a trace mineral essential for a variety of important functions within the body.

What is it important for?

Anti- cancer properties

Antioxidant support

Liver detoxification

Helps to prevent tooth decay

Important for fertility

Required for the activity of some enzymes in the body

Connective tissue development ( ligaments, cartilage etc)

Breaking down fats

Regulation of iron within the body

Helps to prevent yeast and fungal infections

Needed to convert sulphite to sulphate

Did you know…...?

The molybdenum content in food is vastly dependent on the soil in which it grows and the water it receives for growth.

So how can we include it in our daily diet?

Vegetables and fruit; Cauliflower, green peas, spinach, garlic, tomatoes, celery, cucumber

Beans and pulses; lentils, split peas, black eye peas, lima beans, kidney beans

Seeds and nuts;  sesame seeds, walnuts, almonds

Wholegrains; oats, buckwheat, brown rice, rye, barley

An easy molybdenum rich recipe idea...............

Fragrant Cauliflower Rice

Blitz a whole cauliflower (stalk and leaves removed) in a blender until it resembles slightly larger than couscous sized pieces or alternatively grate the cauliflower by hand

Melt some coconut oil in a pan and throw in a finely chopped onion, a couple of cloves of crushed garlic, 1 teaspoon of turmeric powder, 1 teaspoon of cumin powder, half a teaspoon of ginger powder and season with Himalayan salt and black pepper

Sauté this for a few minutes and keep stirring

Add the cauliflower along with 2 tablespoons or vegetable stock, water or bone broth, gently stir, cover with a lid and allow to steam for approximately 5 minutes

Combine with steamed peas or crushed almonds and serve.

My weekly ‘Nutrient Spotlight’ written for Fields to Fork Organics

If you're not feeling your best and need some guidence, support and focus on your health and nutrition then give me a call. I would love to help. 07961 166582

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Nutrient Spotlight on Vitamin E

What is it important for?

A potent antioxidant -preventing oxidative damage to our cells

Protective against the development of atherosclerosis (hardening of the arteries)

Balancing cholesterol

Improving blood flow

Fertility and gestation

Reducing memory loss in the elderly

Increasing the storage of vitamin A in our body

Reducing inflammation

Hormone balancing

Anti- aging and repairing skin damage

Did you know…...?

Vitamin E is a term used for 8 different nutrients, all of which are dissolved and stored in fat throughout the body.

So how can we include it in our daily diet?

Spinach, asparagus, avocado, sweet potatoes, peas , carrots, tomatoes, bananas, blackberries

Seeds and nuts e.g. sunflower seeds, almonds, walnuts, cashews, hazelnuts

Sesame oil, olive oil, avocado oil

Lima beans, chickpeas

Oatmeal, wheat germ, rye, brown rice

Butter, salmon, beef, egg yolk

An easy vitamin E rich recipe idea...............

Super E Smoothie

Place the following ingredients in to your smoothie maker or blender:

A handful of spinach,

2 handfuls of frozen mixed berries,

Half an avocado,

Approximately 6 chunks of cantaloupe melon or pear, 

1 tablespoons of sunflower seeds,

A large glass of water ( this can be adjusted depending on how thick you like it)

Blitz for approximately 20 seconds 

Pour into a glass and polish off for breakfast!

My weekly ‘Nutrient Spotlight’ written for Fields to Fork Organics

If you feel you could and should be feeling better and need some guidence, support and focus on your health and nutrition then give me a call. I would love to help. 07961 166582

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Nutrient Spotlight on Potassium

What is it important for?
•    Blood Pressure regulation
•    Muscle contraction and function
•    Cardiovascular health
•    Nerve and heart function
•    The maintenance of our cell walls
•    Regulation of fluid balance within the body
•    Supporting bone health
•    The production of some hormones (FSH, ADH and aldosterone)
•    Making proteins to be used in the body
•    Helps to prevent the formation of kidney stones

Did you know…...? 
Approximately 37% of the western population is at risk of potassium deficiency

So how can we include it in our daily diet?
•    All vegetables contain potassium in varying amounts.
•    Dark green leafy vegetables including Swiss chard, spinach, bok choy, broccoli  
•    Colourful fruit/ veg; beetroots, carrots, tomatoes, squash, cantaloupe melon, papaya
•    Beans and pulses; lima beans, pinto beans,  soy beans, kidney beans, lentils
•    Seeds and nuts;  sunflower, almonds ,pecans
•    Wholegrains; millet, brown rice

An easy potassium rich recipe idea...............

Quick lentil and veg curry

•    Melt some coconut oil in a pan and sauté a chopped onion finely chopped ginger and garlic
•    Throw in a few teaspoons of fennel seeds, turmeric powder, ground coriander, ground cumin and garam masala and stir. 
•    Sauté this for a few minutes before adding a tin of coconut milk and some vegetable stock and bring almost to the boil
•    Add some chopped squash and carrots and simmer for about 15 minutes
•    Then add a large chopped tomato and 2 cups of (rinsed) red lentils and continue to cook for around 10 minutes
•    Turn off the heat and add a few big handfuls of leafy green veg such as spinach or chard and stir through.
•    Serve with brown basmati rice and enjoy! 

My weekly ‘Nutrient Spotlight’ written for Fields to Fork Organics

If you feel you could and should be feeling better and need some guidence, support and focus on your health and nutrition then give me a call. I would love to help. 07961 166582

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Nutrient Spotlight on Vitamin B5 (pantothenic acid)

What is it important for?

•    Improves our body’s resistance to stress
•    Allows us to produce energy from fats, carbohydrates and proteins
•    Involved in production of acetylcholine; vital for memory and concentration
•    Needed to make our antibodies
•    Strengthens our immune system
•    Used to manufacture red blood cells
•    Decreases lactic acid accumulation and helps to prevent muscle fatigue
•    Necessary for building our body proteins  
•    Involved in hormone production

Did you know…...? 

Most of the vitamin B5 we obtain from foods, is absorbed into our mitochondria. These provide the energy for our cells 

So how can we include it in our daily diet?

•    Avocado, mushrooms, broccoli, red chilli peppers , sweet potato, cauliflower, 
•    Seeds and nuts e.g. sunflower seeds, pecans, cashews hazelnuts
•    Lentils, garbanzo beans, split peas , black-eyed peas, soy beans
•    Oatmeal, buckwheat flour, rye flour, brown rice, wild rice
•    Eggs, beef , pork, chicken, fish

An easy vitamin B5 rich recipe idea...............

Buckwheat Tortillas
•    Mix 250g buckwheat flour with one egg and 750ml water to make the batter and leave to sit for half an hour
•    Melt some coconut oil or butter in a frying pan and ladle some batter into the pan
•    Brown the underside of the tortilla for 1 or 2 minutes before turning over and browning the other side
•    Pack with vitamin B5 rich foods including sautéed mushrooms, chilli pepper, beans or fish (use some onion,  garlic and spices to enhance  the flavour)
•    Top with some hand mashed avocado, roll your tortilla and enjoy!

My weekly ‘Nutrient Spotlight’ written for Fields to Fork Organics

If you feel you could and should be feeling better and need some guidence, support and focus on your health and nutrition then give me a call. I would love to help. 07961 166582

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Nutrient Spotlight on Magnesium

What is it important for?

•    Relaxing all the muscles in our body
•    Providing nervous system support, especially when anxious or stressed
•    Immune system support
•    Involved in blood sugar regulation
•    Maintenance of heart muscle
•    Supporting bone health
•    Regulating unwanted inflammation
•    Role in energy production

Did you know…...? 

70% of tissue magnesium is stored in bones and teeth

So how can we include it in our daily diet?

•    Dark green leafy vegetables including spinach and chard
•    Seeds and nuts e.g. pumpkin, sesame, sunflower, almonds ,cashews
•    Beans e.g. black beans, navy beans, soy beans
•    Quinoa

An easy magnesium rich recipe idea...............

Quinoa salad 

•    Cook a portion of quinoa as per pack instructions but add a teaspoon of miso paste while it cooks
•    Add a handful of chopped spinach , tomato, cucumber and half an avocado
•    Dress with lemon juice, sesame oil and a splash of tamari sauce
•    Sprinkle with pumpkin seeds
•    Devour!

My weekly ‘Nutrient Spotlight’ written for Fields to Fork Organics

If you feel you could and should be feeling better and need some guidence, support and focus on your health and nutrition then give me a call. I would love to help. 07961 166582

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More about Brilliant Broccoli!

Broccoli has such a range of health benefits that I felt it necessary to write another 'nutritional nugget' for this super green veg; so here is 'Brilliant Broccoli' part two!

Broccoli is beneficial for its cholesterol lowering properties, for providing detoxification supporting nutrients and for those individuals taking supplemental vitamin D.

Broccoli has a unique combination of 3 key phytonutrients that help to promote all the stages of detoxification. Broccoli can therefore support the elimination of unwanted toxins in our body!

Broccoli can do wonders for individuals requiring high dose vitamin D supplementation. This is because the good levels of vitamin K and beta carotene found in broccoli work together to maintain the balance of vitamin D levels within the body.

Broccoli can offer cholesterol lowering advantages, if the broccoli is cooked by steaming. This cooking method improves the binding process of the fibre to the bile acids in our digestive system. This will encourage the elimination of bile which can consequently help to lower cholesterol levels. 

The healthiest way to cook broccoli, is to first leave the cut broccoli for 1 or 2 minutes to boost its beneficial qualities, before steaming it for a maximum of 5 minutes.

My weekly ‘Nutritional Nugget’ written for Fields to Fork Organics

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Spectacular Spinach!

Spinach is bursting with a variety of nutrients which all contribute to its many health benefits. Spinach offers anti-inflammatory, antioxidant, and anticancer protection in addition to its cardio-vascular, bone and eye protective properties.

The key antioxidants in spinach (vitamin A, C, E and minerals zinc and selenium), can help to reduce excessive inflammation in the body. This can help to reduce the risk of many health conditions including cancer and cardiovascular disease.

Recent research has unveiled a new phytonutrient in spinach which is believed to give anti-inflammatory protection to the lining of the digestive tract. Thus possibly helping to alleviate conditions such as IBS, Crohn’s disease and ulcerative colitis. 

Spinach is particularly high in carotenoids which have been shown to have protective properties against progressive prostate cancer. These nutrients are also thought to play a role in preventing eye related problems.

The high vitamin K, calcium and magnesium content of spinach are great for bone health and can therefore help to protect against conditions including osteoporosis.

To cook, lightly steam or boil for 1 minute, add to soups, omelettes, and toss in at the end of a stir fry. Alternatively, try adding spinach to a spicy dhal, superfood salad, or layer up in a veggie lasagne.

My weekly ‘Nutritional Nugget’ written for Fields to Fork Organics

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Are you too busy juggling to cook a healthy meal, or to even think about what to cook?

I'm really excited to be launching my new totally free Facebook group. This is your special invite to my closed group Fuss-Free Healthy Eating. So read on to find out more and join up now to kick start your new year as you mean to go on! https://www.facebook.com/groups/FussFreeHealthyEating/

Do you find it hard to know what you should be feeding your family? Are you too busy juggling to cook a healthy meal, or to even think about what to cook? 

If you’re struggling with fussy eaters, pasta obsessives, sugar addicts or veggie refusers, or you simply want tips on healthy food that has your family coming back for seconds, then this group is for you!

I’ve been through all these battles with my children, and I know how hard it can be. So I’ve set up this group to help us work together to overcome the food challenges we face as parents.

My aim is to create a community of like-minded people who can inspire each other with easy recipe ideas, sneaky tips and useful information on how to feed your family well. It’ll be so exciting to share what works and remind ourselves that food really can be tasty and quick to prepare as well as being healthy. 

I’m also planning to invite some specialists in their field to join the conversation and share their knowledge with us.

So let's get together and share what we know, so that we and our families can all be healthy, happy and well nourished.

If you know someone who will benefit from this group then you can add them to the group once you are a member or feel free to forward this email

https://www.facebook.com/groups/FussFreeHealthyEating/

Unbelievable Onion!

As a member of the allium family, onions are characteristically rich in sulfur compounds. These give this family of vegetables their pungent smell and taste. Onions have diverse health benefits and are so easy to include in our daily cooking.

Research suggests that regular intake of onions can help reduce the risks of some forms of cancer, in combination with a diet rich in fruit and vegetables. It is also believed that that eating onion regularly supports the cardio vascular system. Onion is thought to have anti-clotting properties, which can prevent unwanted clumping together of blood platelets. Additionally, the sulphur compounds appear to help lower cholesterol and triglycerides, providing protection for the blood vessels and the heart.

The high sulphur content appears to support connective tissue in the body and onion is also believed to protect our bone density. This is especially helpful for post menopausal women.

A unique sulphur molecule found in onion may help to reduce unwanted inflammation. Additionally, the many antioxidants present in onions provide further anti-inflammatory properties.

It is believed that onions are both antibacterial and anti fungal. However the strength of this activity varies depending individual varieties of onions.

Furthermore, onions contain prebiotic, which is a special fibre used as fuel by our good gut bacteria. This helps the good bacteria to flourish, which in turn provides us with many health benefits.

Onion can be included in almost any cooked savoury dish. Alternatively, raw onion can be combined with tomato and mozzarella to make a super salad or with avocado, tomato and chilli to create a spicy guacamole dip. You may even want to throw together a tasty rich onion soup.

To avoid destroying many of onions health benefits, try sauteing in a small amount of broth or water for approximately 7 minutes and garnish with a drizzle of olive oil, ground black pepper and Himalayan salt. 

My weekly ‘Nutritional Nugget’ written for Fields to Fork Organics

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Ravishing Radish!

This peppery tasting vegetable packs a nutritional punch when it comes to the many nutrients it contains. It is a great source of minerals namely potassium, manganese, magnesium, calcium, iron, phosphorus and zinc. 

Notably, the radish is rich in vitamin C, which is a nutrient that needs to be replaced daily. Vitamin C is a water soluble vitamin and can be dramatically reduced in the body, with stress and environmental factors such as cigarette smoke. This important vitamin aids the rebuilding of body tissues and blood vessels and is vital for immune support. 

Radishes act as a natural diuretic and by increasing the production of urine, will actively promote kidney and urinary health. Radishes contain sulphur-based compounds, which help to regulate the production of bilirubin and increase the flow of bile from the liver to the gallbladder, and into the small intestine. The radish is consequently a natural detoxifier with superb digestive supporting properties.

Radishes make a brilliant crunchy crudité, and can be grated, pickled or sliced into a tasty cabbage and radish slaw. However radishes are particularly delicious blended into a zingy dip or combined with thinly sliced beef, watercress, spring onions and ginger to create a mouth watering Japanese style roll up. 

My weekly ‘Nutritional Nugget’ written for Fields to Fork Organics

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Brilliant Broccoli!

Broccoli contains an abundance of fabulous nutrients and is amazing for our health in so many ways. Perhaps broccoli is known best for its anti-cancer properties and so I will endeavour to explain why. 

Broccoli is exceptional as it has antioxidant and anti-inflammatory properties, along with detoxification promoting abilities. It is this special combination of attributes that are believed to help prevent cancer. 

Broccoli is rich in vitamin C, kaempferol, quercetin, carotenoids, vitamin E and zinc. These anti- oxidants neutralise harmful free radicals and hence reduce oxidative stress in the body. 
The unique combination of glucosinolates found in broccoli, break down to form isothiocyanates (ITC’s). These ITC’s, help to suppress unwanted inflammatory responses in the body. Additionally, the polyphenol kaempferol reduces the effect of allergy associated substances, consequently reducing chronic inflammation in our body.

What’s more, ITC’s help to regulate the detoxification process in the cells of our body. This ensures we are eliminating harmful substances which can accumulate and then contribute to the development cancer.

Broccoli is fantastic in soups, omelettes and stir fries or just lightly steamed to retain its nutrients. Top tip: store your unused stems in the freezer to use in a quick blended vegetable soup.

My weekly ‘Nutritional Nugget’ written for Fields to Fork Organics

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Classy Cavolo Nero

Otherwise known as Tuscan kale, cavolo nero has its own rich, intense flavour. This relative of kale packs a punch in terms of nutrients containing vitamins A, C and K, the minerals calcium, manganese, and iron and a variety of antioxidants.

As with other cruciferous vegetables cavolo nero is rich in sulphur containing phytonutrients. These help the liver to process toxins so that they can be excreted. It is thought that this activity contributes to the vegetable’s anti-tumour properties and may help to prevent a number of cancers.

Early findings suggest that cavolo nero may have neuro-protective effects on people suffering from multiple sclerosis, but further research is needed to identify the mechanisms.

The antioxidants lutein, zeaxanthin and beta-carotene, present in cavolo nero, are especially beneficial for eye health. Research indicates that these nutrients may help to protect against age-related macular degeneration.

This versatile vegetable can be sautéed or steamed, tossed into stir-fries, salads or smoothies. It will especially impress sautéed with onion, rosemary, chilli and garlic to create a delicious, antioxidant boosting dish.

My weekly ‘Nutritional Nugget’ written for Fields to Fork Organics

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My 3 Top Nutrition and Lifestyle Tips for Avoiding the Autumn Blues

Now that we have moved into autumn, it's important to ensure that we are optimising our mental health as well as our physical well being.

Here are my 3 top tips to avoid feeling low during these long dark nights and gloomy days!

1. Eat plenty of foods containing omega 3 fatty acids.

Omega 3 is scientifically proven to support brain health and reduce the risk of depression and anxiety. The best sources of omega 3 are oily fish e.g. salmon sardines, anchovy’s mackerel and herring. Omega 3’s is also present in flax (linseed) and chia seeds. The seeds should be ground to benefit from their omega 3 content. 
If you do not regularly consume these foods you should consider supplementing with a good quality Omega 3 fish oil supplement which has been tested for its purity. Vegan/vegetarian omega 3 supplements can also be obtained which are derived from algae.

2. Optimise your vitamin D levels. 

Scientific studies have found an association between low vitamin D levels and Seasonal Affective Disorder (SAD) and depression.
Small amounts of vitamin D can be obtained from foods including eggs, butter and oily fish but most of our vitamin D comes from sun exposure. We are unable to absorb vitamin D from October to May in the UK, so supplementation is important. Now even Public Health England have confirmed we should all be supplementing (after us Nutritional Therapist have been banging on about it for years!)

3. Get physical!  

You don't have to be a gym member; regular vigorous walks for a minimum of 30 minutes are particularly beneficial for releasing endorphins. Endorphins trigger a positive feeling, (as well as reducing the perception of pain) and are known to boost mood, reduce the risk of depression, relieve stress and enhance pleasure and relaxation.

If you are feeling low, lacking in energy or need help with another health condition, please contact me to book a 20 minute complementary phone consultation on email@marcellerosenutrition.co.uk or 07961 166582

You can also sign up to recieve more nutrition tips, inspiration and news at the bottom of this page http://marcellerosenutrition.co.uk/

Punchy Parsnips!

Parsnips belong to the same family as parsley, celery and carrots and have a distinct sweet flavour that adds depth to many dishes. Surprisingly, parsnips are also packed with a number of health promoting nutrients.

Parsnips are high in soluble fibre which provides many health benefits. High fibre in the diet is associated with a lower risk of diabetes, reduced blood cholesterol and helps prevent against heart disease. The high levels of soluble fibre also allow you to feel full up, by preventing the release of the hunger hormone ‘ghrelin’. The fibre in parsnips will also contribute to a healthy and efficient digestive system.

Additionally, parsnips contain folate which is essential for nervous system health and can reduce the risk of depression. It is also vital for preventing neural tube birth defects in infants. 

Parsnips contain good levels of the mineral potassium, which can help to reduce the risk of strokes and high blood pressure. It is essential for the skeletal system and our smooth muscle function.

Furthermore, nutrients including vitamin C and E provide great antioxidant support helping to ‘mop up’ unwanted circulating free radicals. Additionally, vitamin C provides benefits for the skin, bone, teeth, blood vessels and immune system. Be sure to eat parsnips while fresh to benefit from the higher vitamin C content. 

Enjoy parsnips pureed, mashed or roasted and include in soups, stews or a warm hearty salad.

 

My weekly ‘Nutritional Nugget’ written for Fields to Fork Organics

If you are interested in reading more ‘Nutritional Nuggets’, top tips and the latest nutrition news, sign up to my monthly newsletter at www.marcellerosenutrition.co.uk and like my Facebook page at https://www.facebook.com/marcellerosenutrition/

Savour the Flavour of Kohlrabi!

This nutrient packed vegetable will add crunch to any dish! As part of the brassica family, kohlrabi has a sweeter more mellow flavour that its veggie relatives, cabbage and turnip.

Kohlrabi’s nutrient content includes vitamins minerals and phytonutrients. The calcium magnesium, phosphorus, manganese and potassium contribute towards kohlrabi’s bone supporting properties. 

Furthermore, the glucosoinolates (found in all brassica vegetables) are thought to have anti- cancer benefits. These nutrients will be especially potent when eating fresh, raw kohlrabi, due to increased enzyme activity. However, when adding to a cooked dish, chop the kohlrabi and allow it to sit for around 10 minutes first, to optimise these health benefits.
 
This is a versatile vegetable; to prepare, just peel off the outer tough layer of the bulb with a veggie peeler. kohlrabi is delicious grated into a cold ‘rabi-slaw ‘, sliced into a crudités or chopped into salads. It may also be blended into a vegetable soup, roasted with sweet potato, carrots, peppers and squash, stir-fried or steamed.

Alternatively, mix grated kohlrabi with beaten eggs and ground almonds and pop in a pan with some coconut oil to create tasty ‘rabi fritters’.

My weekly ‘Nutritional Nugget’ written for Fields to Fork Organics

If you are interested in reading more ‘Nutritional Nuggets’, top tips and the latest nutrition news, sign up to my monthly newsletter at www.marcellerosenutrition.co.uk and like my Facebook page at https://www.facebook.com/marcellerosenutrition/