Legendary lettuce

Is lettuce just the base of your salad or the crunch in your sandwich? Surprisingly, lettuce varieties contain a wide range of nutrients and including a combination of these in your diet will offer plenty of health benefits.

Each lettuce variety has its own phytonutrients and these are dictated by the colour pigments they contain. Phytonutrients provide us with unique health properties. For example green leaf lettuce contains quercetin; which can have anti-histamine effects and help prevent heart disease. Red leaves contain cyanidins, which are helpful with conditions such as diabetes and high cholesterol. 

Romaine lettuce is particularly rich in nutrients. It is an excellent source of vitamin K and vitamin A (in the form of carotenoids) and is also rich in folate and molybdenum amongst many others.

The vitamin K content is particularly important for maintaining healthy bones, blood clotting and preventing heart disease. Additionally the carotenoids are vital for promoting eye health, the immune system and normal cell growth and development.

So don’t just use lettuce as a garnish; it is delicious roasted, made in to Asian style wraps, puréed in to a smooth soup or braised with peas, onions and lemon juice.

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

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Splendid Celery

Celery is often thought of as a crunchy low calorie option due to its high water content. However, this veggie is bursting with numerous vitamins and minerals including molybdenum folate, potassium, manganese, B vitamins and vitamin K. It is also rich in a range of antioxidants and this combination of nutrients can provide us with many surprising health benefits.

The special and varied phytonutrients in celery provide anti-inflammatory and antioxidant protection. New research suggests that some of these phytonutrients actually help to reduce certain inflammatory molecules in the blood, helping to reduce unwanted inflammation in the body.

The anti-inflammatory protection can be particularly helpful in the digestive tract. The pectin based, non-starchy substances contained within celery, protect the digestive tract against inflammation and new research suggests that these substances may decrease the risk of stomach ulcers.

There are specific nutrients in celery that can provide cardiovascular benefits. These nutrients are believed to help our blood vessel walls relax. Consequently the blood vessels may be more flexible and able to enlarge, helping to maintain low blood pressure.

Tip: Make use of the celery leaves as they contain the most calcium, potassium and vitamin C. However use the leaves within 2 days in order to avoid them wilting.

Celery can be thinly sliced and steamed to make celery spaghetti and it is great as crunchy crudités dipped in nut butter, tahini or hummus.  Conversely, this fantastic veggie is just as delightful in chicken or minestrone soup, chopped in to salads, stir fried, roasted, braised or juiced!

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

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Super Sweet Potato

These magnificent vegetables are delicious, versatile and packed with nutrients  including vitamins C, B5, B6,and minerals manganese and copper to name but a few. However, the sweet potato is most notable for its exceptionally high beta-carotene content which provides us with over 100% of our daily beta-carotene requirements!
 
The beta-carotene and vitamin C content are particularly beneficial for our eye health, decreasing the risk of macular degeneration (AMD).Both are powerful antioxidants that can inhibit the detrimental effects of free radicals and help to optimise immune function.

The high fibre content of the sweet potato can help to keep blood sugar balanced. In addition, recent research suggests that sweet potato can increase levels of adiponectin, a hormone produced by our fat cells. This hormone aids insulin utilisation and can help to reduce the risk of the development of diabetes.
 
Steaming sweet potato, allows for optimum retention of nutrients and the inclusion of a little good fat, such as a drizzle of olive oil, can improve the absorption of beta-carotene.
 
Sweet potatoes are fabulous roasted and sweet potato wedges are always a winner with the kids! Simply enjoyed baked in the oven (like a baked potato), sweet potatoes can also be blended into soups and chopped into stews. You can even try sweet potato muffins to add a sweet, savoury mouth watering touch to any meal.

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

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Fabulous Fennel

Fennel contains a myriad of vitamins, minerals and phytonutrients and has countless health benefits. Furthermore, it has been used for centuries as a herbal remedy for congestion, digestive problems and to promote breast milk flow, menstruation and urine flow. 

Clinical studies have indicated that the phytonutrient anethole has anti-cancer properties and can reduce inflammation. The research found that anethole inhibits the promotion of a harmful molecule which can alter genes and cause inflammation. 

Fennel promotes bone health due to it’s combination of iron, phosphorus, calcium, magnesium and manganese. Fennel’s potassium, calcium and magnesium composition can help to lower blood pressure and the fibre content will help to reduce cholesterol levels. Heart disease is associated with elevated levels of the molecule homocysteine in the body, however, fennel’s folate content can help to prevent it’s build up.
 
Fennel consists of a crunchy white bulb, pale green stalks and feathery green leaves from which flowers grow and where the seeds are found.
 
All parts of the fennel can be used in your cooking. The stalks are a delicious addition to a soup base or stock .They can be sautéed with fennel leaves and onions. Additionally, the leaves can add a subtle liquorice aroma to many a dish. The seeds can spice up any meal, be brewed as herbal drink or just chewed to promote good digestion. The bulb can be chopped into salads, steamed, sautéed or roasted as a delicious starter or side.

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

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My Top 5 Nutrition and Lifestyle Tips ( to implement in January and forever! )

It’s the beginning of the New Year and many of us want to make health resolutions we just can't stick to. So rather than opting for the latest fad diet (which is just not sustainable), try making lifestyle changes that will optimise your health and well-being for the long term. If these simple changes become part of the way you lead your life, they won’t feel like a chore. 

1.    Remember the 80/20 rule.
Stick to clean, non-processed, whole foods 80% of the time. We are talking vegetables, fruit, fish, lean grass fed meats, organic poultry, whole grains, nuts and seeds. By making your meals from scratch you will avoid unnecessary added sugar, salt, hydrogenated fat and nasty additives that are required to make all processed foods. Try making a new healthy recipe every week to build up your repertoire – maybe ask your kids to select a new recipe and get them to help! 

2.   ‘Eat a rainbow’ every day
By ensuring you eat at least five vegetables and fruits from every colour group every day, (more vegetables than fruit) you will optimise your vitamin, mineral an antioxidant intake. Ensure you are having more vegetables than fruit due to the higher natural sugar content of fruit. Colour groups are yellow/ orange, blue/purple, red/pink, white and green. Veggies don’t have to be a bland accompaniment to a meal. Experiment with textures, tastes and colour. Use herbs and spices to jazz up the flavour. There are countless cooking methods that will enhance your enjoyment of the humble vegetable: sauté, stir fry, steam, mash, blend and roast, you name it!

3. Check your vitamin D levels
Vitamin D deficiency is thought to affect between 40-70 % of people worldwide. We are unable to make vitamin D from the sun between the months of November and February in the UK and only a few foods such as butter, eggs and oily fish naturally contain small amounts of vitamin D.

Vitamin D deficiency is associated with numerous health problems including autoimmune disease, osteoporosis, cancer, type 2 diabetes and depression. Ask your GP for a vitamin D test or you can do a test privately by contacting a registered qualified nutritional therapist. Supplementation of Vitamin D3 is easy and necessary for many people.

4. Keep on moving!
Make sure you're not sitting down for longer than 20 minutes at a time during the day, even if it means standing up and moving around for just a minute. New research suggests that sitting for long periods is a serious health risk even for the fittest amongst you.

5. Incorporate exercise into your day
It doesn't necessarily mean taking out expensive gym memberships. Go for a brisk walk (at least 30 minutes of continuous walking), take the stairs where ever possible, cycle to work, run around the block or try some restorative exercise such as yoga or Pilates. Arrange to meet a friend on a weekly basis so that you can motivate each other. It’s important to make it manageable and realistic.

Remember to make your changes manageable and realistic and make them for life rather than just a few weeks.

You can contact me for more information on vitamin D testing at email@marcellerosenutrition.co.uk or 07961 166582. 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

Upcoming Talks and Workshops

Upcoming Talks and Workshops

Conquer Sugar Cravings Naturally– Date to be announced shortly

Are you a sugar addict? Do you constantly crave sweet food? Do you have regular energy slumps during the day? Do you feel tired all the time?
In my specialised workshop you will learn how to balance your blood sugar naturally, learn strategies and tips for ditching sugar and go home with some great healthy food ideas.

Children’s Nutrition and Health Talk – Date to be announced shortly (for Brookland School parents only)
Do you have a fussy eater? Are you desperate for some key strategies to get your kids eating well? Would you like some solid advice on what your children should be eating and what to avoid? This talk will cover a range of topics on children’s nutrition and health and there will be plenty of time for those burning questions!

Contact me for further details or if you would like to arrange a private talk or workshop in your school, business or amongst your friends.

Captivating Cabbage!

Cabbage has countless health promoting nutrients and many are shared with other Brassica family vegetables including kale and broccoli. However, cabbage also has its own distinctive nutrients and properties.

Savoy cabbages are particularly rich in the nutrient sinigrin. This has unique anti-cancer properties and is particularly associated with fighting bladder, colon and prostate cancers.

Additionally, cabbage can assist in lowering cholesterol. Specific components of the cabbage fibre, bind with bile acids in our gastrointestinal tract. This promotes bile excretion which as a result lowers cholesterol.

It has long been recognised that cabbage juice helps to heal stomach ulcers. Cabbage is rich in glutamine which helps to heal the lining of the stomach and digestive tract. However, there are other special phytonutrients in cabbage that help to regulate the amount of H. pylori bacteria in the stomach. When populations of this bacterium become too large, the H. pylori can latch on to the stomach lining, which can lead to the development of stomach ulcers.

In order to maximise the health benefits of cabbage, use the steaming or healthy sauté method (i.e. sauté with a little water, broth or stock). To promote the cabbage’s healthful enzyme activity, chop the cabbage and let it sit for 5 minutes before consuming or cooking. However, if you wish to benefit from cabbage’s high vitamin C content, wash and cut just before consumption!

To enjoy, shred in to an Asian salad with onion, coriander, chilli and cashews, add to soups, stews and stir fries or stuff the leaves – Russian style. Alternatively you can ferment your cabbage into some wonderful therapeutic sauerkraut.

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

Awesome Artichokes

Jerusalem artichokes are the fleshy, bumpy, root vegetables not to be confused with the edible flowering globe artichoke. Known also as the sunchoke, sunroot and earthapple this tuber vegetable is rich in nutrients and has wonderful health promoting properties.

The Jerusalem artichoke is an excellent source of soluble and insoluble fibre providing protection against gut problems including colon cancer. In addition, this vegetable contains a unique type of carbohydrate in the form of inulin. This substance passes undigested in the gut, all the way down to our large intestine, where it becomes a great source of food for our probiotic bacteria. Allowing these beneficial bacteria to flourish in the gut is vital for both our immune system and digestive health.

The Jerusalem artichoke contains many minerals however it is particularly rich in iron, which is essential for the delivery of oxygen to every cell within your body. Furthermore, the high potassium content in Jerusalem artichokes can help to maintain normal blood pressure and will also help our muscles to work effectively.

The artichoke is particularly versatile; it can be eaten raw in salads, mashed, roasted, sautéed, steamed or stir fried. It is also delicious in soups and stews.

Top tip; Place the cut pieces of Jerusalem artichokes in a bowl of cold water and lemon juice to prevent them from browning when exposed to the air.

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

Magnificent Mushrooms!

Mushrooms are rich in a surprising variety of vitamins and minerals, and as a result boast remarkable health benefits.
Mushrooms also contain unique phytochemicals which are crucial to supporting our immune system. These nutrients play an important role in regulating the activity of our immune cells.
Mushrooms also have anti-inflammatory and anti-oxidant properties. The minerals zinc, selenium and manganese, present in mushrooms, are vital for our antioxidant enzyme function, and for preventing the damaging effects of oxidation in our body.
Studies suggest that these health properties can help protect us against the development of cancer, cardiovascular disease and autoimmune conditions. It is thought that including up to 6 whole mushrooms a day in your diet will offer this therapeutic benefit.
There are endless ways to incorporate mushrooms in to your every day meals. Add them to curries, soups and stir fries, enjoy them stuffed, sautéed, chopped into a frittata or raw in salads. 

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

Superb Swede!

Swede is bursting with nutrients and consequently boasts many health properties. Not to be confused with the turnip, swede has yellow or white flesh and is much larger than the turnip.

Swede, like other cruciferous vegetables, is rich in glucosinolates. Studies indicate that these phytonutrients have anti- cancer properties. Swedes are also packed with antioxidants including vitamin C, carotenoids, zinc and manganese. 

The fibre content in swedes helps promote a healthy digestive tract, whilst the magnesium, calcium, potassium and phosphorus content help to support bone health.

Swedes can be eaten raw, grated like a cabbage. Alternatively roast your swede with onions, carrots and sweet potato, add it to soups and stews or mash it into a healthy vegetable ensemble.

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

K is for Kale!

Kale is one of the richest sources of vitamin K, but it also boasts high vitamin C and vitamin A content, and is packed with a variety of other vitamins, minerals and phytonutrients.

Vitamin K is vital for bone health and blood clotting. We produce about half of our vitamin K requirement in our gut; however we need to obtain the rest from our diet. The calcium and magnesium content in kale will also contribute to protecting our bones from conditions such as osteoporosis.

Furthermore, kale is leading source of a selection of remarkable glucosinolates. When digested, these special phytonutrients are transformed to anti-cancer compounds by the body.

Before cooking kale, apply some lemon juice to the leaves and let them sit for a few minutes to maximise the health benefits.

Kale can be prepared in a variety of ways; try crunchy kale chips, a crisp kale salad, or a creamy kale risotto.  Alternatively sauté kale, ginger and garlic in to a mouth watering dish or top a broth styled soup with some strips of wilted kale.

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

How Unhealthy are Processed Meats?

The World Health Organisation has released a summary (ahead of its full report) on a possible link between cancer and processed or red meats. The summary concludes that a diet high in these foods can cause an increased risk of developing cancer and especially colorectal cancer. However they have noted that eating red meat has its known health benefits.

So what should we do?

For most people, one or two portions of grass fed, organic red meat per week, can be beneficial due to its mineral and vitamin content (i.e iron, zinc, vitamin B12). However avoiding processed meats is advisable. Processed meat is preserved by smoking , salting, curing or the addition of preservatives. These processes can form carcinogens (cancer forming substances). Furthermore, processed meat often contains a number of additional additives that can be harmful to our health. 

Take a look at the link to the summary below. It’s an interesting and straight forward read.

http://www.iarc.fr/en/media-centre/iarcnews/pdf/Monographs-Q&A_Vol114.pdf

Brilliant Brussels

Though usually seen as a festive side dish, brussel sprouts are in fact a ‘super veg’, bursting with an amazing variety of beneficial nutrients. It is these nutrients that promote it's wonderful health benefits.

Brussel sprouts belong to the group of vegetables known as the brassica family, which includes broccoli, cauliflower and cabbage. These vegetables share many special properties; however it is thought that the brussel has certain antioxidant nutrients that are unlikely to be found in any other food.

Many studies have been conducted in to the brussel sprout’s anti cancer properties. Chronic inflammation, low antioxidant status and poor liver detoxification may all play a role in the development of cancer. However, it is thought that the antioxidant, anti-inflammatory and detox promoting nutrients packed in to the brussel sprout, contribute to its anti cancer mechanisms.

Avoid overcooking brussels to retain their nutrient status and taste. Cut into four and let them sit for a few minutes before steaming, for optimal health benefits.

Try roasting your brussels with pecans and garlic, tossing them lightly steamed in to a salad, with onion, feta and walnuts or simply steam, dress with olive oil and season.

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

Clever Cauliflower!

Not only is cauliflower packed with a vast variety of nutrients, it offers an array of health benefits too. Perhaps the most interesting, is cauliflower’s ability to support our detoxification process!

We subject our body to a huge number of toxins everyday due to our lifestyle, the environment around us and our dietary choices. Cauliflower contains a number of special nutrients that boost our detoxification activities. Consequently, this helps to optimise our liver’s ability to breakdown toxins which can then be released from the body.

Additionally cauliflower contains nutrients called glucosinolates which actually activate and regulate our detoxification enzymes; again supporting the liver in its important job.

To enhance cauliflower’s health promoting properties, cut into florets and then let sit for 5 minutes before cooking. Healthy sauté cauliflower with a little stock, to retain both the nutrients and flavour. Cauliflower can also be enjoyed in soups, curries and stir fries or grated into healthy cauliflower rice.

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

If you are interested in reading more of my ‘Nutritional Nuggets’, top tips and the latest nutrition news, sign up to my monthly newsletter at www.marcellerosenutrition.co.uk

Immune Boosting Workshop

 

As the winter sets in, we all need to protect ourselves from illnesses by strengthening our immune system.

My specialised workshop will offer simple strategies on how we can keep the nasty bugs at bay whilst optimising our health and well being.

When: Friday 4th December 10am -12pm

Where: Hampstead Garden Suburb, London NW11 (Free parking available)

Cost: £20 (Early Bird Price £15 if booked by 20th November)

I run my workshops in small groups.

Places are limited - to book contact me on

07961 166582  

email@marcellerosenutrition.co.uk

www.marcellerosenutrition.co.uk

Luscious Leeks

Leeks share similar health promoting properties to other ‘allium’ family vegetables including garlic and onion. They are bursting with nutrients and are particularly wonderful for cardio-vascular health.

Many components of leeks contribute to supporting the cardio vascular system. The flavonoid, kaempferol present in leeks, increases a natural gas in blood vessels which helps to keep them flexible and protect them from damage.

Elevated homocysteine levels are associated with an increased risk of heart disease. However the B vitamin folate, found in leeks, will help to reduce this risk by helping to keep our homocysteine levels low.

There are also a number of fantastic antioxidant nutrients which help to protect our blood cells from oxidative damage.

In order to boost the leek’s health promoting properties, leave them to sit for over 5 minutes after cutting and before cooking.

Try combining your leeks into a healthy sauté with fennel or seasonal greens, include them in a tasty frittata or blend them into a rich vichyssoise soup.

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

If you are interested in reading more of my ‘Nutritional Nuggets’, top tips and the latest nutrition news, sign up to my monthly newsletter at www.marcellerosenutrition.co.uk

High Protein Breakfast Can Reduce Obesity in Teenagers

A number of studies investigating the effect that skipping breakfast has on teenagers have found that high protein breakfasts can reduce food cravings and help overweight young people control their weight.

The study compared teenagers eating breakfast consisting of low protein content (cereal and milk) , teenagers eating high protein breakfast(eggs or lean meat) and those skipping breakfast all together.

The most significant effects came from those eating a high protein breakfast. The researchers noticed alterations in both food cravings and the level of homovanillic acid which is a measure of dopamine production. (Dopamine plays a major role in reward- related behaviour.)

The Studies concluded that a daily high protein breakfast may help reduce obesity in overweight young people.

Marcelle Rose

A randomized crossover, pilot study examining the effects of a normal protein vs. High protein breakfast on food cravings and reward signals in overweight/obese “breakfast skipping”, late adolescent girls. Hoertel HA, Will MJ, Leidy HJ. Nutr J. 2014 Aug 6;13:80 Epub 2014 Aug 6. http://www.ncbi.nlm.nih.gov/pubmed/25098557

A pilot study examining the effects of consuming a high-protein vs. normal-protein breakfast on free-living glycemic control in overweight/obese 'breakfast skipping' adolescents.Bauer LB, Reynolds LJ, Douglas SM, Kearney ML, Hoertel HA, Shafer RS, Thyfault JP, Leidy HJ.Int J Obes (Lond). 2015 Sep; 39(9):1421-4. Epub 2015 Jun 1.http://www.ncbi.nlm.nih.gov/pubmed/26028058

Beneficial effects of a higher-protein breakfast on the appetitive, hormonal, and neural signals controlling energy intake regulation in overweight/obese, "breakfast-skipping," late-adolescent girls.Leidy HJ, Ortinau LC, Douglas SM, Hoertel HA.Am J Clin Nutr. 2013 Apr; 97(4):677-88. Epub 2013 Feb 27 http://www.ncbi.nlm.nih.gov/pubmed/23446906

Sensational Sweetcorn!

Sweetcorn kernels are the fruit of the ‘Zea Mays’ plant. Packed with nutrients, including vitamins B1, B3, B5 ,B6 ,folic acid , and the minerals phosphorus and manganese, this wonderful plant is also rich in an array of phytonutrients and high in fibre.

The unique amalgamation of phytonutrients in sweetcorn provides general antioxidant protection. However it is the lutein and zeaxanthin, which are especially beneficial for eye health. Studies have indicated that these nutrients can help reduce the risk of AMD (Age-related macular degeneration) and cataracts.

Preliminary studies have also found that some of the phytonutrients in corn may have an action that helps to reduce the risk of high blood pressure.

The rich fibre content of sweetcorn, greatly benefits our digestive system. The fibre helps to promote the growth of friendly bacteria in the large intestine and can reduce the risk of intestinal health conditions.

The combination of the fibre and protein content of sweetcorn can also help with blood sugar control. By balancing the uptake of sugar into the gastrointestinal system, blood sugar levels can be stabilized.

To maintain the most nutrients and flavour, steam for 5 minutes, and drizzle with olive oil and a pinch of black pepper and Himalayan salt. For an extra kick, add lime juice and chilli powder to your steamed cob. Add sweetcorn to soups, stir fries and salads or combine with pulses to make tasty vegetarian patties.

My 'Nutritional Nugget' written for Field to Fork Organics

The Broad Bean

This versatile vegetable, also known as the fava bean, is highly nutritious and has numerous health benefits. Broad beans may help to reduce cholesterol, contain anti-cancer phytonutrients and are good for the nervous system and colon health. They are also a great source of plant protein and fibre.

Broad beans contain many B vitamins including folate and thiamine and the mineral magnesium. These nutrients are particularly important for the nervous system and help to support brain function.

Broad beans are rich in phytonutrients including isoflavones. Research conducted, illustrated how some of these isolated nutrients may help to protect against breast cancer and have a number of additional health benefits.

The fibre content of broad beans, can contribute to maintaining a healthy colon, thus supporting the digestive system, by reducing the colon’s exposure to toxins. The fibre may also help to reduce cholesterol by decreasing re-absorption of cholesterol binding bile acids in the colon.     

Broad beans can be enjoyed in many dishes including soups, stews, risottos and stir fries. Alternatively, combine with feta in a delicious salad or create a broad bean pesto with parmesan, basil and a dash of olive oil. 

My Nutritional Nugget for written for 'Field to Fork Organics'