How to get enough vitamin D in winter

How to get enough vitamin D in winter

In the UK we have a low vitamin D status across all age groups so this article by Rhiannon Lambert, registered nutritionist is a timely reminder of how get our levels up once the sunny days are over..

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Top foods to boost your white blood cell count

White blood cells produce antibodies to fight infections and are an essential part of your immune system. They are formed in the bone marrow from stem cells. If your white blood cell count is low, for example through chemotherapy, then your immune system is weakened and is no longer able to fight infections effectively. Even a common cold can become dangerous.

What to eat

Although there are no “magic” superfoods (despite some claims) you can help boost your white blood cell count by ensuring you have enough protein and the correct vitamins and minerals in your diet.

Stay Hydrated

Drinking water is a great way to keep hydrated without adding calories or damaging your teeth. Add slices of cucumber, citrus fruits or some berries to add flavour. It is important to consume enough to prevent getting headaches and tiredness.

Eat a good source of protein throughout the day

Turkey meat is a good source of protein. Chickpeas, broad beans and quinoa also provide a source of vegetable protein. Fish and seafood, for example Salmon, tuna and prawns provide protein too.

Eat your greens

Kale provides key vitamins and anti-oxidants which are compounds essential in preventing oxidative stress which damages or kills cells in the body.

Eat Regularly

There may be times when you have lost your appetite and struggle to eat a full meal but your body is reliant on the necessary calories to function effectively. Take in snacks when you can.

8 Meal and Snack Suggestions

1. Seafood Salad

Seafood Salad ImagePoached salmon and prawns served with a portion of wholewheat cous cous, a roasted carrot and orange salad and a green salad made from mixed salad leaves, cucumber and olives.

2. Green Smoothie

Green Smoothie ImageMix a scoop of wheatgrass or Greens powder, a cup of apple juice and blend with a cupful of green leafy vegetables for an instant boost to your folate levels which help the formation of blood cells.

3. Sweet vegetable tea

Sweet Veg ImageCut sugar cravings with this tea made from one part each of chopped pumpkin, cabbage, carrot and onion. Add 12 parts water and bring to a rolling boil, simmer for 10 minutes, remove the chopped vegetables and drink the liquid for a nourishing and soothing alternative to tea.

4. Fresh cut vegetables

Fresh Cut Veg ImageBlanch raw chopped broccoli and carrot in boiling water for 30 seconds and dip in cold water instantly and serve with a handful of cherry tomatoes with an omelette for a nutritious breakfast. Studies have shown that a compound found in broccoli has an anti-inflammatory effect on cells. Lycopene found in tomatoes and beta-carotene in carrots are both antioxidants.

5. Turkey Meat

Turkey Meat ImageTurkey meat is a great for providing lean protein and easy meals can be made using turkey meatballs cooked with fresh herbs, then served in a warm pitta bread with natural yogurt and salad leaves or buy cooked sliced turkey meat and make a sandwich with avocado, tomato and lettuce. It’s a good alternative to bacon, lettuce and tomato.

6. Avocadoes

Avocado sandwhich ImageEating avocadoes helps reduce cravings for fatty foods, they are a good source of vitamins A & E and also contain a combination of vitamins B6, C and D, riboflavin and manganese to support and strengthen the immune system. Eaten on wholewheat toast or sunflower and barley toast gives the added dietary fibre to help the bowel.

7. Mushroom soup

Mushroom Soup ImageMushrooms have been shown to have a stimulating effect on the immune system of immun-compromised patients. A mix of mushrooms such as Shiitake, chestnut and oyster is a delicious combination and in a soup with garlic and onion they are easy to eat in large quantities.

8. Yeast Drinks

A tasty way to take in vitamin B12 and boost your immune system.
Look out for the forthcoming ebook with more information
Thank you,
Barbara

 

 

The material contained in this blog is for information purposes only and not intended to be a substitute for medical advice or consultation from a qualified health practitioner.

Sources

Avocado – telegraph.co.uk/lifestyle/wellbeing/diet/3337073/Super-foods-avocado.html
Dietary advice for patients with neutropenia (Leukemia and lymphoma research 2012)
Mushrooms – www.mushroomsandhealth.com
Macmillan – uk/information-and-support/coping/maintaining-a-healthy-lifestyle/healthy-eating
Recipes – ottolenghi.co.uk/plenty-more-shop

Eat the seasons

Alty market

It’s finally summer and St George’s Day marks the official start of the British Asparagus season.

I was in Hereford last week and got some lovely asparagus which has become part of today’s lunch, roasted in rape seed oil with cherry tomatoes and leeks and seasoned with thyme.

Allergy awareness week starts on Monday 24th April and I having been thinking of hayfever sufferers who probably aren’t as glad to see British growers ramp up to full production, however, the summer is packed full of great food that is right on our doorstep.

As the saying goes “if you keep good food in your fridge, you will eat good food”.

British Lamb for Sunday lunch with roast root vegetables was a favourite for my family last week and yesterday I bought fresh rhubarb which I boiled gently in water with a splash of apple juice, a pinch of cinnamon and served with creamy vanilla low fat yogurt.

Coming up in May there is the Watercress Festival  (18th-24th) http://www.watercressfestival.org/ and also British Tomato week (22nd May – 28th May) http://www.britishtomatoes.co.uk/british-tomato-week/

 

I’ll leave you with the words of Elizabeth Berry as a reminder of why it’s good to eat locally sourced food

“Shipping is a terrible thing to do to vegetables.  They probably get jet-lagged, just like people.”

~ Elizabeth Berry

5 reasons for teenage girls to nurture a healthy diet

The first term of the school year is over, you have settled into the new timetable and worked out that there will be even more homework than last year.

School meals have not changed, it’s still ‘chips on Friday’, fizzy drinks are not allowed and the time you spent learning about the Eatwell plate seems like a waste because a different Eatwell Guide has been launched. The food groups reflect the importance of fruit and vegetables in the diet, sugary soft drinks have been replaced with water and there is an increased emphasis on fibre.

The Food Technology class is familiar territory with its continued focus on healthy options, so ‘Meat Feast’ pizza won’t cut it anymore. It’s all about the swaps. White rice is out, wholegrain is in, Bolognese sauces have added chopped vegetables and ‘brown food’ has been pushed out by a rainbow of colour on the finished plate.

Why is this important? Here are the reasons:

  • Maintaining energy levels

Breakfast literally means “break the fast”.  If you eat at 7pm in the evening and then eat your next meal at 8am, your body will enter a fasting mode after 12 hours and starts using energy stored as glycogen. Having breakfast provides a welcome source of energy and helps keep the brain alert and maintains concentration throughout the school day.

 

  • Build up calcium levels

As a teenage girl you continue to grow until around age 16, but your body requires high amounts of calcium for your bones to grow in size and density until your early 20’s.  Dairy foods, calcium enriched milk alternatives, dark green leafy vegetables, fish eaten with bones, and weight-bearing exercises, all help to build strong, heathy bones.

 

  • Establish a healthy weight as you start periods

Teenage growth requires sufficient energy and nutrients to give you a healthy weight. No food is a bad food, it is the amount that you eat of it that counts. Your body will increase its lean body mass (muscle tissue) and will need more iron as the blood volume expands and you start your periods. Eating a plant based diet provides a source of fibre and nutrients and adding good quality proteins such as eggs, nuts, pulses and meat gives you much need protein.

 

  • Staying hydrated

Drinking water is not only the best way to quench your thirst, but it is a necessity to help keep you hydrated, especially when exercising or taking part in a physical activity.  Carry a water bottle at school so that you can top-up throughout the day.  Adding slices of cucumber, citrus or chopped fruit will give it a natural flavour.

 

  • Creating a healthy relationship with food

Keep on mind that there are three important relationships in life:

  1. Your relationship with money;
  2. Your relationship with food;
  3. Your relationship with yourself.

Having a good relationship in these three areas will help you worry less about what your friends think about how you look and what you eat and give you the tools to enjoy life.

 

Barbara Bray

Registered Nutritionist (AfN)


 

References

 

Llauradó, E., Albar, S.A., Giralt, M. et al. Eur J Nutr (2016) 55: 1789. doi:10.1007/s00394-015-0997-8

  • Iron requirements in adolescent females. Beard JL. J Nutr.2000 Feb;130(2S Suppl):440S-442S.

If you’d like to know how to progress your career in nutrition………..

Last month’s planning meeting for the Nutrition Society Student Conference was a sunnier affair than usual. We met at the venue to confirm timings, session activities and logistics and then enjoyed having our photos taken outside the Riverside Innovation Centre where the event will be hosted in September 2016.

Like any big project, it has been a journey from the time of pulling the bid together in December 2015  to securing the conference venue and the speakers and now selling the tickets. I think back to the days when I used to have ample leisure time and wonder where they went!

As the chair of the students from three faculties at the University of Chester,  – the Faculty of Medicine, Dentistry and Clinical Sciences, the Faculty of Health and Social Care and the Faculty of Science and Engineering, I have been busy co-ordinating with the local team, university departments and the Nutrition Society staff and student body to deliver the range of conference requirements. The academic lead, Professor Basma Ellahi, Professor of Public Health Nutrition at the University, and a team of academics, have been instrumental in helping us secure speakers from across the field of nutrition and line-up includes Dr Louis Levy from Public Health England, Dr Vlassopoulous from Nestle Research Centre talking about reformulation and Dr Virani from the University of Reading presenting Nutrigenetics and nutrigenomics. In total, 6 topics are covered by the presenters and then students have the opportunity to present their own research projects as well as network with people from industry, academic and public health nutrition.

The Thursday evening event will be held at the Chester Racecourse and guests will be joined by the motivational speaker and entrepreneur, Stuart Armfield.

The programme was put together by students for students and whilst I’m sure that topics such as protein efficiency in sports nutrition will be very popular, the speed networking and careers events are a great way for students to meet potential employers or get feedback on the research work that they want to do.

I have been impressed by the enthusiasm of industry and academic partners who have requested to be involved and have been happy to lend their time and expertise to support students on the day. It is refreshing to see that there is a healthy environment for the next generation of graduates and postgraduates to step into and flourish.

The conference is held over two days at the Riverside Innovation Centre (RIC building) at the University of Chester Riverside Campus from Thursday 8th September, 2016.

Click the link for more details and ticket sales

https://www.nutritionsociety.org/student-conference