Tag Archives: Nutrition

Seasonal eating: spring foods

Spring is finally here. Days are getting longer, the air – warmer and the sun – brighter. Your body craves crispy cool salads, light soups, plenty of fresh fruits, vegetables and herbs to rejuvenate every cell.
Although nutritional values and foods vary from area to area, it is clear that seasonal eating is the best way to obtain more nutrients. For example, vitamin C content of spinach is three times higher in summer comparing to that in winter.
It is very easy to forget about seasonal eating these days, but spring is a wonderful time to start fresh and make new rules when it comes to grocery shopping and meal planning.
Shop locally or order organic food boxes to enjoy best seasonal crops.
Start your day with a raw vegetable juice.
Change your winter breakfast for something more refreshing and cleansing like a fruit salad or a smoothie. If porridge is your must-have, add chopped fruit or berries.
Have a lovely salmon salad or fish and steamed vegetables for lunch and make ratatouille for a comforting dinner – it’s so simple, healthy and will get your taste buds going.
Snack on fruits and raw nuts to top up your vitamin and mineral levels.
Remember to go with the rainbow of colours – nature has got every possible hue ready to be picked and enjoyed.
April foods
Vegetables: asparagus, broccoli, jersey royal new potatoes, radishes, rhubarb, rocket, sorrel, spinach, spring onions, watercress, rosemary, wild garlic
Fruits: bananas, kiwi
Meat & poultry: wood pigeon
Fish & seafood: cockles, cod, crab, halibut, john dory, salmon, sea trout, sea bass
May foods
Vegetables: artichoke, asparagus, aubergine, broccoli, carrots, courgettes, fennel, jersey royal new potatoes, mange tout, peas, radishes, rocket, runner beans, sorrel, spinach, spring onion, watercress
Fruits: cherries, elderflowers, kiwi, strawberries, gooseberries
Meat & poultry: wood pigeon, lamb, duck
Fish & seafood: cod, crab, Dover sole, haddock, halibut, herring, john dory, lemon sole, mackerel, plaice, salmon, sardines, sea trout, sea bass.
Natalia Ashton is a Horley-based nutritional therapist specialising in weight loss, women’s health, skin problems, vegetarian and vegan diets, digestive complains and sports nutrition.
For more information and details visit www.optimumnutrition4u.com

Nutritional Tips for Healthy Teeth and Gums

Healthy teeth and good nutrition go hand in hand. Here are a few tips for a beautiful smile.
Have natural yoghurt daily to support friendly bacteria that may cause bad breath, and add calcium to your diet for strong enamel. Choose natural organic yoghurt, ideally made with goats milk.
Magnesium is another mineral essential for healthy teeth – find it in raw almonds, walnuts, cashews, broccoli, kale, brussels sprouts, rye bread, buckwheat and seafood.
Eat food high in essential fats such as wild salmon, trout, raw nuts, seeds, avocados and EV olive oil to reduce risk of caries and gum disease.
Avoid sugar, sugary drinks and foods made with white rice, semolina and flour – they feed bacteria in the mouth and affect protective barrier around your teeth. If you fancy a treat, choose dark chocolate or fresh fruit, have it after a meal, not on its own.
Do not snack constantly. Frequent eating alters pH levels making it more acidic enamel damage. Eating every 3.5-4 hours will allow saliva to neutralise the acid naturally. This rule also applies to drinks unless, it’s water or green tea – the latter contains polyphenols that may not only control bacterial build-up, but also reduce risk of oral cancer.
Chew food properly. It’s good for strengthening tooth enamel and gums.
Strong gums also require vitamin C found in citrus fruits, kiwi, bell peppers, broccoli, cabbages, papaya and strawberries, so enjoy some daily.

Natalia Ashton is a Surrey-based nutritional therapist specialising in weight loss, women’s health, skin problems, vegetarian and vegan diets, digestive complains and sports nutrition.
She believes in the healing power of natural wholesome foods and proper nutrition. She applies the science of functional medicine to help her clients improve, restore and maintain their feeling of better health.
Her aim has always been to educate and inspire her clients to make positive and realistic changes to their diet and life style and help them achieve their goals.
Natalia is also available for group sessions and talks on various subjects including weight loss and healthy eating, nutritional basics, supporting your health through the right diet and more.
For more information and details visit www.optimumnutrition4u.com