Question: I’ve been told my iron deficiency may be down to running (foot strike haemolysis). What’s the healthiest way for me to top up my iron levels? Answer: Iron is an essential mineral for runners and those involved in regular physical training, as it helps to build healthy red blood cells, and plays a major [...]
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Salmon Nicoise Salad
A traditional French Niçoise salad is a very popular salad meal for many, and for good reason too – it’s delicious and filling! This version still uses many traditional ingredients but uses salmon instead of tuna, and has a few added nutritional surprises too! Salmon, as we all know, is a great way of getting [...]
Five foods that relieve a headache
Ginger – previously noted for it’s anti-nausea effects, ginger (either alone or combined with the herb feverfew) has been found to be a safe and effective pain relief for headache and migraine. Ginger is rich in gingerol oils, effective natural anti-inflammatory agents. Oatmeal – magnesium has been found to stop migraines, so eating foods rich [...]
Quinoa, apricot, natural yogurt and almond butter “mousse”
This is one of my favourite “breakfast mousses”. The combination of apricots and almond is wonderful, and using a high-nutrient wholegrain such as quinoa adds to the superb nutritional profile. Serves 1 50g quinoa (dry grain) Coconut milk and water for cooking 3-4 dried apricots (chopped) or 2 large dried figs, chopped 150g natural [...]
Bulgar and seed bread
This is very dense, moist nutty and aromatic loaf, and is so quick and simple to make. It is a yeast-free bread too, which is popular for many non-bread eating people, or those with poor digestion. It is rich in B vitamins, minerals such as calcium, iron, potassium and magnesium, and very high in fibre [...]
Packed lunch ideas…
Nutritious “packed” salads are perfectly balanced, nutrient and fibre-rich meals that will nourish your body, and keep you energised all afternoon. Use brown rice, quinoa, barley, buckwheat noodles, or other “whole” grain as your carbohydrate – remember about a fist-size should serve you perfectly well. Combine this with some protein, 100-150g of tuna, salmon, or [...]
How much starchy carbohydrate should we consume?
This week, amongst a lot of other activity, I had an e-mail from a mini-zine reader, which resulted in quite a dialogue. I think it may answer some your very own questions or queries on this subject – the subject of starchy carbohydrate – specifically how much starchy carbohydrate should we consume? And can exercisers [...]
Spicy Autumn Stew
Autumn is a lovely time of year, full of changing colours, and cold, blustery days that really do blow away the cobwebs! At least that’s what I am embracing at the moment with long country walks. Autumn (and winter too) is a time to really get out there and enjoy the elements… not to retract [...]
Five foods that… keep hunger at bay
Quinoa – This grain-like seed has a healthy protein content, and combined with its good fibre levels and healthy GI rating, quinoa is a perfect carbohydrate to keep blood sugar levels steady, and help you feel fuller for longer. Avocado – Avocado is a low-carb fruit, and with fibre, plant sterols and other healthy fats [...]
Five foods that… fight a cold or flu
Kiwis – Kiwis are a fantastic source of Vitamin C. Eating fruits and vegetables high in vitamin C helps keep the immune system strong, warding off viral infections. The diet has a major impact on the immune system’s ability to fight off colds and flu. Salmon – In the autumn and winter months when we [...]
About Lucy-Ann Prideaux MSc BSc RNutr
A registered Nutritionist, Lucy-Ann gained an MSc degree in Human Nutrition, from Aberdeen University in 1997, following a first class honours degree in Sport & Exercise Science. As a past competitive runner, triathlete and personal trainer, she has vast experience and knowledge of performance nutrition at elite and recreational level, as well as in-depth knowledge of general health nutrition.
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