Consider the fact that over 75% of the world’s population live near either the sea of a body of water such as a lake or river, and it makes sense that fish has long been a vital part of our diet. Add to that the fact fish is low in saturated fat, a great lean protein source and packed with essential nutrients, why not experiment and enjoy the benefits?

Fish is rich in vitamin D, which helps us absorb calcium and phosphorous for healthy bones and teeth. It is also packed with essential minerals such as iron, zinc, iodine and selenium which can all help support our immune system, provide antioxidants and build enzymes for vital chemical reactions in our body

Most importantly, oily fish (salmon, tuna, mackerel, herring and sardines) are a vital source of omega 3 essential fatty acids  which support brain function, mood circulation and heart health and can generally help us stay fit and healthy. If you have children with exams coming up, try and add as much fish to their diet as possible to help with concentration and learning.

However, aim to mix your fish to include both oily species, white fish such as haddock, cod and sole, and also shellfish. This will offer a variety of nutrients and also keep mealtimes more interesting.

If you live close to a fishmonger, try asking their advice on fresh local fish, try something new and ask for their thoughts on the best ways to prepare and cook.

Healthy ways of cooking fish

Fish is a quick and easy food to cook so is a great choice whether it is for a quick snack, a family meal or a special occasion with friends.

Baking: Wrap fish in a large piece of foil, add a small amount knob of butter or olive oil, season with black peppercorns, flavour with a squeeze of lemon and make a parcel.

Grilling: Sprinkle a pinch of Lo Salt on both sides of the fish, brush a pan with some olive oil and grill until cooked.

Steaming: Lightly oil the fish to prevent it from sticking to the steamer. Add fresh herbs such as rosemary or parsley with a squeeze of lemon. You could also try wrapping the fish in banana leaves to protect it whilst steaming, and this also offers a great way of serving it on the plate.

Poaching: Create a poaching liquid using milk, onions and peppercorns to cook the fish. This can then be transformed into a sauce to serve with the fish.

To check the fish is cooked through, use a skewer and insert into the thickest part. It it pierces the skin easily and the fish starts to flake, the fish should be ready.

Adding herbs

Don’t forget to add plenty of herbs which will not only add flavour but can also be amazing for healing, balance and harmony. Parsley, thyme, rosemary, tarragon and dill are the ones commonly associated with fish recipes, but others you could try include anise, basil, caraway, chives, coriander, fennel, hyssop, lemon balm, marigold, marjoram, mint and sage.

You will find a wealth of recipes and cooking times online on websites such as http://www.bbc.co.uk/food/fish

Here are some suggestions for including fish in your meals over the coming week:

      
            BREAKFAST or BRUNCH

Add mushrooms, asparagus, tomatoes, spinach, peppers as well as herbs to increase your daily vegetable portions

•  Asparagus and chives and low fat cream cheese wrapped in smoked salmon.
• Grilled mackerel or sardines on toast with lemon and mint
• Grilled haddock mushroom and spinach
• Kipper kedgeree
• Smoked trout and poached eggs on wholemeal toast
• Smoked salmon and chives on bagels
• Poached or smoked salmon omelette with chopped coriander, chives and parsley
• Scrambled eggs with salmon or tuna

              LUNCH or SUPPER

Serve with mixed salad or steamed vegetables

• Grilled or poached trout with thyme,
• Poached salmon in tomato and basil sauce
• Lemon sole with white wine and grapes
• Prawn and scallop stir fry
• Fish pie (use sweet potato mash for a healthier topping)
• Pan fried salmon with lentils
• Haddock, crab or salmon fish cakes
• Tuna bake
• Salmon fillets poached in coconut milk and lemon grass
• Whole salmon roasted in parcels with coriander and butter and served with grated lime zest
• Parmesan crusted white fish with tomato and olive oil dressing
• Coconut fish curry
• Crab avocado and king prawn salad
• Sushi
• Fish soup

In return I hope I was able to give them some practical last minute nutrition advice to help them along the way. Here are some of the most common questions that came up today and which I promised to upload for them.

 Should I be doing anything different with my nutrition in the last few weeks?

A:  The key thing is to ensure you are hydrating well and starting to get used to storing carbohydrates, but most importantly practise what you are going to do on the day.

If you are yet to do your final long run, use that as a dress rehearsal. Aim to get up at the same time you will have to on Marathon day and eat your breakfast around the same time (ie c 3 hours before the run starts). That will give you a realistic understanding of how your digestion might feel and cope on the day. Make sure you eat the type of breakfast you are likely to have on the day and also take on board the same fluids and carbs during your run to make sure they agree with your digestive system. Check with whichever Marathon you are running to see which brands will be available on the day and try them beforehand. If they don’t agree with you, find an alternative you like and make sure you have supplies or someone to hand them to you on the course.

 What should I eat the week/night night before?

A: A good carbohydrate rich meal is important to top up glycogen stores. The week before your Marathon, aim to consume about 60% carbs with each meal, since these will be your primary energy source. Essential fats such as oily fish, nuts and seeds and avocado should make up c 25% of your diet to support a healthy metabolism, and lean protein the final 15%. This protein is vital for muscular and tissue repair and to support your immune system. Load up with plenty of brightly coloured vegetables which will be rich in antioxidants and can help support against tissue damage.

The night before, ensure your meal is carbohydrate rich but avoid too much fibre or saturated fat since these can be harder to digest.

 What about breakfast on the day?

A: This is your last chance to load up your carbs for last minute glycogen stores. Porridge with some honey is a great breakfast; alternatively toast with honey or jam, cereals with a banana or even scrambled eggs on toast. Toasted bagels with cream cheese are a good carb rich but low fat choice, but if you really can’t stomach anything, keep a fruit smoothie or carbohydrate-rich shake handy – this is better than nothing. Again, avoid too much fibre or saturated fat since these can sit in your stomach and make running uncomfortable. Keep a small banana handy to have just before you run for a last minute top up of carbs and potassium.

  How about my fluids?

A: Start hydrating from now –don’t leave it until the last minute. Sip water regularly through the day with the aim of drinking c 2 litres or six large glasses a day – more if you are still running. Don’t drink alcohol the day before, and on the morning of the run, try to drink c 3-400ml of water on waking and then another 150ml just before you start. Take fluids on board regularly whilst running and ensure that includes some sports drinks; particularly in the latter stages when your glycogen stores will be depleted. It is the electrolytes in these which are vital since you will lose these through your sweat (even on a cool day) and it is important to replenish them.

If you are unsure if you are hydrating enough, check the colour of your urine after a training run to see how hydrated you have been. If your urine is dark you may need to take on more fluids, but if pale straw coloured, that suggests you are getting it right.

Coconut water is a great fluid to try – high in carbs, very low fat but most importantly very rich in key electrolytes. Try it before or during one of your training runs.

 What can I do to help my body recover quickly?

A: Immediately after the run, ensure you rehydrate with c 500ml of fluid within half an hour. Coconut water is good for this, as is chocolate milk. Also eat a high energy snack such a jelly babies, crisps or malt loaf. Keep sipping water for the rest of the day and within a few hours enjoy a good meal including both carbs ( to replenish glycogen stores), and protein (to help repair muscle and counteract tissue damage).

 Why am I cramping after training or during the run?

A: Cramping suggests your electrolytes or ‘salts’ (ie calcium, sodium, chloride, potassium and magnesium) might have become depleted and this can affect the efficient contracting and relaxation of your muscles – including those in your gut. Ensure your diet is rich in these, particularly leading up to the run. Ladies can be particularly deficient in magnesium, often a major cause of cramping, so aim to eat plenty of pulses such as lentils, and green vegetables, avocado, nuts and seeds.

TIP TIPS:

  Don’t do anything different the night before or on the day. Practise your meals and drinks on training days.

Don’t skip breakfast – if nothing else, drink a carb rich smoothie or shake.

 Don’t forget that eating and drinking to rehydrate and recover afterwards is just as important as what you do before and during the run.

  Take both water and sports drinks/carbs on during the run. Your body simply won’t be able to store enough glycogen to keep you going for 26 miles, and this can help avoid hitting the wall. Keep a handful of jelly babies on you or some   carb gels.

Most importantly, enjoy the day!

If you want to find out more about Felix’s story, check out http://www.felixsfootprint.com

If you are then as moved by the story as the rest of Jack’s Heart team, please follow the link on the above site to sponsor his dad, Matt, or go and cheer Matt and the Heart team along in Brighton on 15 April. You can also see part of Felix’s story on YouTube

http://bit.ly/HcdU7N

 A wise prediction from Thomas Edison at the turn of the 20^th Century, but maybe one we have lost sight of.

 Modern medicines focus on destroying the invader once it has attacked, but surely a better approach is to build our immunity naturally to fight the bugs off before they take hold?

So how does our immune system work?

The thymus gland, located in our chest in front of our heart, produces T-lymphocytes or T-cells, which are a critical feature of our immune system. These immune cells create and mobilise a defence army within us which then identifies the foreign invaders and attempts to destroy them. The thymus gland relies on a number of nutrients:

Vitamin C, sometimes referred to as the ‘master’ immune nutrient, is thought to nourish the thymus gland, in doing so helping immune cells develop and increasing our white blood cell count. It also has both anti viral and antibacterial properties and can act as a natural anti-histamine and anti-inflammatory.

Zinc also supports the thymus gland and helps increase white blood cell count, increasing the defence army and so reducing the duration of an infection.

Vitamin A supports the mucous linings found in the nose, throat, lungs and digestive tract, and can therefore help prevent viruses from taking hold. (Note: Pregnant women should beware Vitamin A rich foods since high levels in the diet can harm the foetus.)

Herbal remedies can also be incredibly powerful for both boosting the immune system and fighting infection

Echinacea has anti viral properties which stimulates production of immune cells. Trials published in The Lancet in 2007 indicated that those taking Echinacea were 35% less likely to get a cold when directly in contact with rhinovirus than those not taking the supplement. It also reduced duration of colds by 1.5 days. Trial participants saw greatest effectiveness when taken Echinacea alongside Vitamin C (reducing infection by 86%)

Golden Seal has antibiotic properties; Garlic and Calendula are both antiviral and anti bacterial.

Tea Tree oil works against staphylococcus, the bacteria responsible for infections ranging from a simple boil to MRSA which is now resisting conventional antibiotic treatments; hence the rise in popularity of Tea Tree hand washes and wipes.

 The importance of probiotics:

With an increase in virulent infections such as the Norovirus vomiting bug over the winter, it is particularly important to try and improve the balance of good versus bad bacteria in the gut. Our gut provides a home to billions of bacteria , and the ‘good guys’ form a large part of our immune defence system; particularly from pathogens ingested through food. ‘Friendly’ or good bacteria, such as Lactobacillus, L-Bulgaris and Bifidobacteria are key to helping us fight infection, acting as nature’s antibiotic by consuming the nutrients that can feed and encourage ‘bad’ bacteria. They also proliferate to fill the receptor sites that harmful bacteria need to replicate infection.

Sugar is an important food source for all forms of bacteria, so best to avoid a sugar rich diet (white bread and pasta, refined carbohydrates, sweets and cakes, and sugary yoghurts)  and instead include prebiotic foods (also known as Fructooligosacchaides or FOS)  in your diet which will specifically help  feed the good guys. Foods rich in prebiotics include chicory, Jerusalem artichokes, onions, garlic, leeks, bananas, legumes and whole grains.

TOP TIPS TO SUPPORT YOUR IMMUNE SYSTEM

A diet rich in a variety of fruit and vegetables, whole grains and essential fats (oily fish, nuts and seeds) should give you a good supply of all these vital nutrients, but avoid too many processed foods and sugary foods. Go wild with the herbs and spices;  a win-win since they are not only nutrient-rich but also to add flavour and interest to your cooking.

Good quality sleep is also vital for your immunity since much of our repair and rebuilding takes place whilst we are asleep, so try  to ensure you get a good night’s rest as often as possible.

Drinking plenty of water will also not only help flush toxins through, but is required for every chemical reaction in our cells, so water is also an important immune support. Aim to drink around 2 litres or 6 large glasses a day, and for an extra immune boost, start your day with a glass of hot water with a squeeze of lemon or lime.

1. ‘Break the Fast’ and start your day with a good meal. Porridge and wholegrains are in the news today and will give you great slow releasing carbohydrates to fuel you through the morning and help avoid that chocolate biscuit fix at elevensies.

2. Avoid sugary snacks and choose options such as a piece of fruit with a handful of nuts or an oat biscuit with hummus.

3. Cut back on your starchy carbohydrates. Meals packed with pasta, potatoes, biscuits, cake and too much bread can quickly pile on the pounds.

4. Try eating 5 portions of vegetables and two portions of fruit a day. These are packed with nutrients, will fill you up and help you avoid reaching for the more fattening snacks.

5. See if you can break those bad snacking habits. If you always reach for a biscuit or chocolate at a particular time of day, distract yourself, do something else at that time (go for a walk, tidy a drawer) and tell yourself you can have it in half an hour if you still want it. Chances are the moment will have passed!

6. Cut back on your alcohol intake to help do up your trousers! Alcohol is effectively pure sugar and empty calories so can encourage quick weight gain; particularly around the waist.

7. Don’t eat whilst watching the TV. If you are distracted when you eat, you are likely to miss your body signalling that you have had enough and will therefore eat more.

8. Watch your portion size. Try eating off two side plates rather than one large dinner plate, with vegetables/salad on one and your protein on the other.

9. Grate cinnamon on your porridge. Cinnamon can help regulate your blood sugar to moderate the peaks and troughs of energy which can send you running for a sugar hit.

10. Add ginger, spices or mustard to your meals. These are thought to increase your metabolic rate and help burn fat more quickly.

11. Drink more water. We often reach for food when we think we are hungry and are, in fact, really thirsty. Green tea is also a good alternative to black tea or coffee since it is also thought to help burn fat.

The sun is shining and it’s a great time to be out running, so to help you along your way, the first five people to contact me and book a consultation will receive  a £10 LGM Nutrition Gift Voucher. You can either use if yourself as a discount against your consultation, or maybe give it to a friend or relative who will be running with you?

Only one voucher available per person, can only able to be used against a consultation with LGM Nutrition and and the voucher is valid for 6 months from the date of receipt.

Starting any new exercise regime over the winter can leave you prone to injury and deplete your immune system, making you more susceptible to winter bugs, so you don’t only need concentrate on eating for energy, but also for immunity and repair.

So why is this so important?

Raised blood pressure and high levels of ‘bad’ cholesterol could suggest that you are at risk of heart disease or a stroke. High levels of glucose in the blood could indicate the risk of diabetes which can also cause complications such as kidney disease and nerve damage. All these diseases could potentially be prevented or averted if action is taken early enough; however, symptoms aren’t always apparent.

Did you know that in the UK, someone has a stroke approximately every three minutes and a heart attack every two minutes, and cardiovascular disease now kills more people than cancer with nearly four times as many women dying of heart disease than breast cancer? (Source: British Heart Foundation).

So what should you be checking?

By way of guidance*

• Optimal blood pressure is around 120 / 80 (120 being your systolic or beating rate, and 80 your diastolic or resting rate). 130/95 is still considered to be normal, but 180/110 indicates severe hypertension.
• Total cholesterol should ideally be less than 4 or 5 mmol/l
• ‘Bad’ (LDL) cholesterol is ideally less than 2mmol/l but the ratio of ‘good/HDL cholesterol’ to ‘bad’ cholesterol is also important and should be checked with your GP.
• Blood taken after fasting should ideally contain less than 6mmol/l of glucose

If you aren’t familiar with your ‘numbers’, take the opportunity to check them with your GP or Practice Nurse.

For more information about ‘Know your Numbers Week’ visit the Blood Pressure Association

http://www.bpassoc.org.uk/microsites/kyn/Home

*These numbers are ‘ideal’, but individuals may vary, so always seek medical advice if you are concerned.

Breakfast is the first, and undoubtedly the most important meal of the day, and should aim to combine complex carbohydrates with protein. A good breakfast can help boost your child’s energy, and sustain them through the morning  to help with their concentration, learning and behaviour in class.

Porridge is one of the best options since the oats will give them slow-releasing energy though the morning, but if they prefer cereal, look for one that isn’t too sugary such as a granola, muesli or something oat based. Chop apple, pear, berries or  bananas and sprinkle some nuts on porridge on cereal for maximum benefit. Natural yoghurt is also a great substitute for milk, supplying both protein and calcium.

If your child prefers toast, try and stick to brown, granary or wholemeal bread, and spread with peanut butter or Marmite, or even a mashed banana.

Try and avoid too much sugar since this can cause rapid peaks and dips in your child’s blood sugar which can affect mood and concentration and cause fatigue. If they insist on fruity jams, try and find one low in sugar or made of natural sugars, and also keep an eye on sugary fruit juice drinks. Look for low sugar fruit  juices and try diluting with water to reduce their sugar intake.

If you do have time to cook breakfast, eggs are a great choice. Boil, scramble or poach an egg and serve with granary or wholemeal toast. Grilled mushrooms and tomatoes will also help contribute to their 5 a day. Beans on toast is another quick and easy options which kids love and Heinz do a low sugar variety of baked beans. As before  brown, granary or wholemeal bread can help slow down the release of sugar into the bloodstream.

Send them off with a good breakfast and they are more likely to feel satisfied all morning, and far less likely to reach for a sugary snack or drink at break time!

We are already lucky enough to enjoy a wealth of fantastic farmers market, organic food and farm shops, and The Tin Drum at Seven Dials has recently  re-branded as a charcuterie, adding a great new dimension to their offer of home bred and home grown produce. Already a great fan of their Hove restaurant, I am looking forward to checking them out.

With that in mind, summer is proving to be a great time for the foodies amongst us, with this week being a particular milestone.

This Thursday sees the opening of  Thornes Foods  in Upper Gardener Street, promising locally produced wares,  a cafe and restaurant. Then on Friday, the fabulous Cook moves from its current location on Western Road along to Church Road, Hove. For the busy amongst you, who occasionally need to throw a ready meal in the oven or microwave, do check them out. Their dishes are home cooked, use healthy and nutritious ingredients, and the meals are good enough to serve at a dinner party. My personal favourite is the Moroccan spiced lamb tagine.

Eating seasonal, local food is not only good for us, but by supporting our local independent businesses, we can help them compete with the High Street giants, so let’s get behind these new initiatives and help them succeed and maintain our reputation in Brighton and Hove as the place to be for foodies.