Nutritionist Archives

How to Prepare Your Gut for Holiday Travel

15May15th May 2024 By Rob Hobson

Traveling can be an exciting adventure, but it often comes with the less talked about challenge of maintaining gut health. Whether you’re journeying overseas or across state lines, changes in your environment, diet, and routine can significantly impact your digestive system. Here’s your essential guide to preparing and preserving your gut health while you explore the world.

Understanding the Impact of Travel on Gut Health

When you travel, especially internationally, you expose your gut to a host of new experiences and challenges:

Exposure to New Microorganisms: Traveling introduces your digestive system to bacteria and viruses that are not commonly found in your home environment, potentially leading to infections or disruptions in your gut microbiota.
Dietary Changes: Local cuisines may offer exciting new flavors and ingredients, but they can also include higher quantities of ultra-processed foods (UPFs) with excessive sugars and fats that strain your gut health.
Dehydration Risks: Whether due to hot climates or long-haul flights, dehydration is a common issue that can lead to constipation and other digestive discomforts.
Routine Disruptions: Changes in your daily schedule, such as sleep irregularities due to jet lag, altered meal times, and decreased physical activity, can all disturb your digestive regularity.
Stress: The stress of traveling, from planning to navigating unfamiliar places, can exacerbate gastrointestinal issues, particularly for those with conditions like IBS.

Proactive Steps to Support Gut Health Before Travel

1. Adapt Your Diet: Begin adjusting your meal times and content a few days before departure to align more closely with your destination’s local cuisine. This might include shifting to lighter or spicier meals, depending on where you’re headed.

2. Increase Fibre Intake: Boost your digestion and prepare your intestines for different foods by incorporating more fibre-rich foods, such as legumes, vegetables, and whole grains, into your meals.

3. Prebiotics and Probiotics: Start taking a prebiotic supplement and increase your intake of probiotic-rich foods like kefir, fermented vegetables, and live yogurt. These help stabilize your gut flora and can prevent travel-related issues like diarrhea. Recommended strains include Lactobacillus rhamnosus (LGG), Lactobacillus acidophilus, Lactobacillus casei, and Bifidobacterium bifidum.

4. Stay Hydrated: Carry water with you at all times and supplement your hydration with beverages and foods high in water content, such as herbal teas, soups, and fruits like watermelon or cucumber.

Tips for Maintaining Gut Health While on the Move

1. Mindful Eating: Once at your destination, try to eat mindfully. Overindulgence is easy but can lead to indigestion, heartburn, and bloating. Eating slowly and choosing smaller portions can help mitigate these issues.

2. Pack Smart Snacks: Bring along gut-friendly snacks such as nuts, fresh fruits, plain popcorn, and whole-grain products to avoid relying on unhealthy airport or roadside food.

3. Manage Jet Lag: If crossing multiple time zones, gradually adjust your meal and sleep schedules a few days prior to your departure to ease your body into the new routine.

4. Stay Active: Engage in regular physical activity to boost your gut motility. Simple exercises like stretching or walking can be incredibly beneficial, especially after long periods of sitting.

5. Choose Safe Foods: Be cautious with street food or buffet items. Opt for freshly cooked, hot meals and consider plant-based options, which are often safer and easier on the stomach than meat or fish in high-risk areas.

6. Practice Good Hygiene: Wash your hands frequently with soap and warm water, particularly after using the bathroom and before eating. Use hand sanitizer as an additional precaution.

By preparing in advance and adopting these healthy habits, you can help ensure that your gut health is maintained, allowing you to enjoy your travels fully. Remember, the key to a successful trip lies in taking care of your body’s needs, and that starts with gut health.

Kids and Ultra-Processed Foods (UPFs)

09May10th May 2024 By Rob Hobson

What are UPFs?

Ultra-Processed Foods (UPFs) are food products that have undergone significant industrial processing and are often loaded with additives like preservatives, colourings, flavorings, and emulsifers. They contain ingredients rarely used in home cooking, such as hydrogenated oils, and protein isolates. Common examples include sugary drinks, pizza, instant noodles, ice cream, biscuits and some and ready meals.

How to Spot a UPF?

UPFs are recognisable by checking the ingredients list for items that seem industrially produced or difficult to understand. If the ingredient list is long, contains multiple additives, or includes refined substances like maltodextrin, modified starches, emulsifiers and artificial sweeteners the product is likely a UPF. A simple rule of thumb is that if the food contains ingredients you wouldn’t typically find in your kitchen, it’s probably ultra-processed.

The Impact of UPFs on Children

UPFs can significantly affect a child’s health in both the short term and long term.

Short-term effects include:

Nutrient Deficiencies: UPFs displace nutrient-dense foods in the diet, leading to potential vitamin and mineral deficiencies as well as weight gain if consumed excessively.
Digestive Issues: Lack of fibre, combined with high sugar and fat content, can result in gastrointestinal distress, including constipation, bloating, and diarrhea.
Energy and Concentration: The rapid blood glucose fluctuations caused by high-glyceamic ingredients like refined flour and sugart can lead to energy crashes and difficulty concentrating.
Behavioral Issues: Ingredients like caffeine and sugar found in UPFs such as energy drinks can cause mood swings and behavioral issues.

Long-term consequences involve:

Obesity: Continuous intake of calorie-dense UPFs contributes to weight gain and the development of obesity.
Type 2 Diabetes: Excessive sugar consumption from UPFs can contribute to insulin resistance, leading to an increased risk of diabetes.
Heart Disease: High salt and fat levels can raise cholesterol and blood pressure, contributing to heart disease risk.
Bone Health: low intakes of bone minerals such as calcium can impact on bone density. Some soft drinks, like Diet Coke, contain phosphorus that leaches calcium from bones when consumed in excess, also increasing the risk of low bone density.
Dental Health: High sugar content can lead to cavities and long-term dental issues.
Poor Eating Habits: Early exposure to UPFs can lead to ingrained poor eating habits, which are difficult to break later in life.

Causes of Nutritional Deficiencies from UPFs

Nutritional deficiencies can arise when UPFs replace nutritious foods in the diet. Although significant deficiencies are uncommon , suboptimal intake of essential nutrients can still affect children’s energy levels, growth, and immune function. Nutrient-rich foods like vegetables, whole grains, and fruits are replaced by low-nutrient UPFs, limiting children’s access to vitamins, minerals, and fibre.

Factors Leading to Poor Eating Habits in Teens

Teenagers, especially girls, are particularly susceptible to poor dietary habits for various reasons:

Peer Pressure and Social Media: Pressure to follow certain diets or trends can lead to restrictive or unbalanced eating patterns.
Busy Lifestyles: Busy school and social life mean teens often grab convenient, processed snacks instead of balanced meals.
Lack of Nutritional Education: Without a strong understanding of nutrition, teens are often influenced by advertising and diet trends.
Emotional Eating: Stress and anxiety can lead to overeating or the consumption of comfort foods high in sugars and fats.

Long-Term Effects of UPFs on Weight Gain, Cholesterol, and Obesity

UPFs promote weight gain and health issues through several mechanisms:

Caloric Density: UPFs contain high levels of sugar and fat, making them calorie-rich even in small servings.
Hyper-palatability: The ratio of sugar to fat in UPFs creates an addictive effect, leading to overeating by triggering the brain’s dopamine release.
Altered Food Matrix: UPFs are soft and lack fibre, meaning they can be consumed quickly and don’t provide lasting satiety.
Gut Microbiome Disruption: Certain emulsifiers and artificial sweeteners in some UPFs may alter gut flora, which plays a role in energy extraction and nutrient metabolism. More studies on humans are needed to investigate this further.
Inflammation: Chronic inflammation resulting from poor dietary patterns can increase the risk of obesity and other chronic diseases.

Managing UPF Consumption

Parents can take several steps to help reduce the impact of UPFs on their children’s diets:

Set Realistic Goals: Understand that kids may struggle with peer pressure and advertising, so setting achievable dietary changes is crucial.
Promote Healthy Family Habits: Encourage healthy meals at home and involve children in meal planning and cooking.
Gradual Dietary Changes: Slowly introduce healthier alternatives to UPFs to prevent backlash or resistance.
Positive Reinforcement: Focus on foods to eat more of, rather than demonising or strictly banning UPFs, to promote a balanced diet.
Cooking Skills: Teach children to cook simple, versatile dishes and keep ingredients available for them to practice.
Batch Cooking and Snacks: Have home-cooked meals and snacks ready to avoid reaching for processed foods.
Address Emotional Eating: Recognise stress-eating patterns and offer comforting, healthy alternatives.

Conclusion

UPFs are a significant challenge due to their accessibility and addictive nature. However, with careful planning and gradual changes, parents can help guide their children toward healthier, more balanced eating habits. By promoting nutritional education, positive reinforcement, and a supportive eating environment, parents can empower their children to make healthier food choices that last a lifetime.

Is intermittent fasting for you and what does the research say?

29Mar29th March 2024 By Rob Hobson

Intermittent fasting has taken the health and wellness world by storm, promising benefits from enhanced weight loss to improved blood markers associated with chronic diseases. However, as a nutritionist, it’s crucial to dive deeper into these claims, understand the nuances of fasting, and address recent concerns raised by emerging research.

Understanding Intermittent Fasting and Its Popularity

Intermittent fasting isn’t just a diet trend; it’s a lifestyle choice that involves cycling between periods of eating and fasting. The 16:8 method, where individuals fast for 16 hours and eat within an 8-hour window, is among the most popular due to its simplicity and the freedom it offers in choosing an eating window. Proponents have experienced short-term improvements in blood pressure, blood glucose, and cholesterol levels, pointing to a decreased risk of heart and vascular diseases.

The Controversial Study: A Closer Look

A study presented at a U.S. conference has stirred debate by suggesting that restricting eating to less than eight hours a day could nearly double the risk of death from heart and circulatory diseases. For those with pre-existing conditions, the risk reportedly increased by 66%. It’s important to note that this study, which observed participants over an average of eight years, is yet to undergo peer review and was based on self-reported eating habits over just two days.

Analysing the Study’s Findings

This research raises critical questions about the long-term safety of intermittent fasting, especially with stricter eating windows. However, several factors warrant consideration before drawing conclusions:

Observational Nature: The study can only suggest associations, not cause and effect.
Short Data Collection Period: Reliance on two days of dietary recall doesn’t guarantee accuracy over the long term.
Need for Peer Review: The findings have not been scrutinized by the wider scientific community, which is crucial for validating research.

Who Should Consider Intermittent Fasting?

Intermittent fasting can suit various lifestyles, from the busy parent who naturally skips breakfast to the office worker who prefers a structured eating schedule. Yet, it’s not a one-size-fits-all solution. The most potential benefits are weight loss and improved insulin sensitivity but research has suggested other areas such as reduced oxidative stress, and potentially lower risk for neurodegenerative diseases which make it appealing to some. However, the approach requires thoughtful meal planning during eating windows to ensure nutritional adequacy.

Who Should Avoid Fasting?

Certain individuals should proceed with caution or avoid intermittent fasting altogether:

Pregnant or Breastfeeding Women: Nutritional needs are higher during these periods.
Children and teenagers: These groups have need to ensure good nutritional intake for growth and some are more susceptible to disordered eating.
Individuals with a History of Eating Disorders: Fasting can potentially trigger or exacerbate disordered eating patterns.
Those with Certain Medical Conditions: People with diabetes, low blood pressure, or those taking medications that require food intake should consult healthcare providers.

Psychological Considerations

The psychological impact of fasting is an area of growing interest. Fasting can influence our relationship with food, potentially leading to an “all or nothing” mentality. Personality types that thrive on routine may find success with fasting, whereas those prone to anxiety or disordered eating patterns should approach with caution. Consulting with a mental health professional can provide additional insights into whether fasting is a suitable approach.

Best Practices for Fasting

For those who find intermittent fasting aligns with their health goals and lifestyle, here are some best practices:

Listen to Your Body: Adjust fasting schedules based on personal health, performance, and well-being.
Focus on Nutrition: Prioritize a balanced diet rich in nutrients during eating periods.
Hydrate: Ensure adequate fluid intake, especially during fasting windows.
Moderate Exercise: Align training intensity with energy levels, considering lighter workouts during fasting periods.

While intermittent fasting offers potential health benefits, it’s not without its caveats. The recent study underscores the importance of further research to fully understand the long-term impacts. As always, individual experiences with fasting will vary, underscoring the need for personalized guidance from healthcare and nutrition professionals.

Food for good brain health

31Mar31st March 2023 By Rob Hobson

Eating a healthy diet is essential for your mental and physical health. Here are some ways you can support your brain through diet:

Increase your intake of foods rich in B vitamins

This complex of eight Vitamin B plays a significant role in the functioning of the brain and nervous system. A deficiency could affect memory function, cognitive impairment and dementia. One review found eating higher amounts of unsaturated fatty acids, antioxidants, and B vitamins (especially B12) decreased the risk of dementia¹.

B12 can be found in dairy products, eggs, meat and fish. B6 is available in meat; fish; vegetables such as bell peppers, spinach and baked potatoes; and beans and legumes such as chickpeas and lentils.

Increase your intake of foods rich in vitamin E

Eating more nuts and seeds is a quick way to get vitamin E into your diet. A study published in the American Journal of Epidemiology explored found that decreasing levels of vitamin E were linked to poor memory².

Both nuts and seeds are rich in vitamin E which help to protect cells in the body from oxidative stress caused by free radicals. A study in the Journal of Nutrition and Healthy Ageing found that people who ate more nuts had better brain functioning in older age³.

Eat two servings of oily fish weekly

Fatty acids such as omega 3s support brain health. One study found taking omega-3 supplements had significant benefits to memory function in healthy 50 to 75-year-olds, compared to a placebo group⁴.

Rich sources of omega 3 include oily fish such as salmon, sardines, mackerel and trout. If you’re not a big fan of fish, it can also be found in flaxseed and walnuts.

Feast on fermented foods

Your brain and gut are closely connected. Research has shown that gut bacteria may affect your brain function. One study found brain function changed among healthy women who consumed probiotics in yoghurt⁵.

Fermented foods such as yoghurt, miso and sauerkraut contain beneficial bacteria. A supplement containing bifidobacterium and lactobacillus strains can help restore the natural balance of bacteria in the gut.

Keep well hydrated through the day

If you’re dehydrated, you may struggle to concentrate or think clearly. In one study, researchers found that people who quenched their thirst with a glass of water before conducting mental tasks had reaction times 14 per cent faster than those who didn’t⁶.

Keep your vitamin D levels topped up

Vitamin D is produced in the skin on exposure to sunlight and is vital for healthy bones, teeth, and muscles. Recent research suggests low levels of vitamin D may be associated with dementia. A study published by JAMA Neurology found low vitamin D levels were associated with an accelerated decline in cognitive function⁷.

Vitamin D is not found in many foods other than egg yolks, oily fish (salmon, mackerel, herring and sardines), fortified dairy products other foods, and liver.

Sunshine, not food, is the primary source, and supplements can provide a top-up in autumn and winter.

Keep an eye on your alcohol intake

Alcohol alters your brain chemistry and can affect your thoughts and feelings.

Protecting your brain health is essential for maintaining overall wellbeing. Making the right dietary choices can help you to do this and keep you brain in good working order.

References

The health benefits of walnuts

27Mar27th March 2023 By Rob Hobson

New research has shown how the link between walnut consumption and heart health may be linked via the gut.

The study showed that:

Since walnuts have heart health benefits, researchers conducted a study to analyse their impact on the gut microbiome.
The researchers were curious whether the heart benefits derived from walnuts may start in the gut.
The researchers assigned diets to three groups, including one that ate whole walnuts, and then tested biological samples from each participant.
The findings showed people who consumed a diet with walnuts had higher levels of the amino acid L-homoarginine in their guts.
Since people with lower levels of homoarginine are at a higher risk for cardiovascular disease, this finding showed that it might be possible to improve heart health by making dietary changes that affect the gut.

What are the health benefits of walnuts?

Walnuts are a type of tree nut that have been enjoyed for their taste and nutritional benefits for thousands of years. They are a rich source of protein, healthy fats, fibre, vitamins, and minerals, making them an excellent addition to any healthy diet.

May Improve Heart Health

Walnuts contain a high amount of omega-3 fatty acids, which have been shown to improve heart health by reducing inflammation and decreasing the risk of heart disease.

Studies have also found that consuming walnuts may help to lower LDL (harmful) cholesterol levels and improve overall cholesterol levels.

May help with Weight Management

Despite being a high-fat food, walnuts help with weight management. This is because they are high in fibre and protein, which can help keep you feeling full and satisfied for extended periods. In addition, walnuts have a low glycaemic index, meaning they are less likely to cause blood sugar spikes and crashes, which can lead to overeating.

May Improve Brain Function

Walnuts are a good source of antioxidants, which can help to protect the brain from damage caused by free radicals.

Additionally, the omega-3 fatty acids in walnuts have been shown to improve cognitive function and memory in older adults.

May Help to Prevent Cancer

Studies have found that consuming walnuts may help to reduce the risk of certain types of cancer,

including breast and prostate cancer. This is thought to be due to the high levels of antioxidants and polyphenols found in walnuts, which have been shown to have anti-cancer properties.

May Improve Gut Health

Walnuts are high in fibre, which can help to promote healthy digestion and improve gut health.

Additionally, walnuts contain prebiotic compounds, which can help to feed the beneficial bacteria in your gut, leading to improved gut health and a more robust immune system.

Walnuts are a delicious and nutritious addition to any diet, so next time you’re looking for a healthy snack, reach for a handful!

Sleep and the Clocks Going Forward

26Mar26th March 2023 By Rob Hobson

As the end of March approaches, people in the UK prepare for the annual event of the clocks going forward by one hour. While it may seem like a minor adjustment, this can significantly impact our sleep and daily routines.

How can we make this transition as smooth as possible?

In this blog, we’ll explore the importance of sleep and offer tips for adjusting to the time change.

Why Is Sleep Important?

Sleep is essential to our daily lives, allowing our bodies and minds to recharge and repair. It plays a vital role in maintaining our physical and mental health, including our immune system, mood, and cognitive function. Getting enough high-quality sleep is also linked to a lower risk of chronic health conditions such as obesity, diabetes, and heart disease.

The Effects of Daylight Saving Time on Sleep

Daylight Saving Time, also known as Summer Time in the UK, was initially introduced to better use daylight hours during the summer months. However, the shift in time can disrupt our natural sleep patterns, leading to difficulties falling asleep, waking up earlier than usual, and feeling tired and groggy during the day.

Research suggests that transitioning to Daylight Saving Time can significantly impact our health and well-being. Studies have linked the time change to increased car accidents, workplace injuries, and heart attacks. It can also exacerbate existing sleep disorders such as insomnia and sleep apnea.

Tips for Adjusting to the Time Change

Here are some tips for minimising the impact of the time change on your sleep and daily routines:

Gradually adjust your sleep schedule: In the days leading up to the time change, shift your bedtime and wake-up time progressively by 15-30 minutes each day. This can help your body adjust to the new schedule more smoothly.
Create a relaxing bedtime routine: Establish a relaxing routine to help your mind and body wind down before sleep. This could include taking a warm bath, reading a book, or practicing relaxation techniques such as deep breathing or meditation.
Avoid caffeine and alcohol: Caffeine and alcohol can interfere with sleep, so it’s best to avoid these substances before bedtime.
Get plenty of sunlight: Exposure to natural light can help regulate your body’s internal clock and promote healthy sleep. Try to spend some time outdoors during the day, especially in the morning.
Practice good sleep hygiene: Make sure your sleeping environment is conducive, with comfortable bedding, a cool temperature, and minimal noise and light.

By following these tips, you can help minimize the impact of the time change on your sleep and daily routines. Remember, getting enough high-quality sleep is essential for your health and well-being, so it’s worth taking the time to prioritise your sleep habits.

Read more about sleep here: Are You a Sleep Hijacker?

Five tips to help you train while fasting

23Mar23rd March 2023 By Rob Hobson

Training while fasting can be a great way to challenge your body and improve your overall fitness level. However, it’s essential to do it safely and effectively. Here are some tips for training while fasting:

Pick right time to train: It’s best to exercise during the window of time when you’re able to eat. This typically means training in the morning before your first meal of the day or in the evening after your last meal. Training during a prolonged fast or when you’re feeling weak or dizzy is not recommended.
Start slowly: If you’re new to training while fasting, start with a lower-intensity workout and gradually increase the intensity over time. This will help your body adjust to the new demands and prevent injury.
Keep well hydrated: It’s essential to stay hydrated while fasting, especially during workouts. Drink plenty of water before, during, and after your workout to stay hydrated.
Listen to your body: Pay attention to how your body feels during the workout. If you feel dizzy, lightheaded, or weak, stop immediately and break your fast.
Refuel the right way: Refuel your body with nutrient-rich foods after your workout to help your muscles recover and replenish muscle gylcogen to fuel your next workout. This can include protein-rich foods such as eggs, fish, and chicken combined with carbohydrates and healthy fats.

Putting these tips into action can help you train effectively and safely while fasting.

For advice about training during Ramadan click here

The Benefits of Eating Whole Foods

21Mar21st March 2023 By Rob Hobson

When it comes to maintaining good health and managing your weight, what you eat matters. While there are many different types of diets and nutritional approaches out there, one key principle that most experts agree on is the importance of eating whole foods.

What are whole foods?

Essentially, these are foods that are minimally processed or refined, and that are as close to their natural state as possible. This can include things like fresh fruits and vegetables, whole grains, nuts and seeds, lean proteins, and healthy fats.

So why are whole foods so important? Here are just a few reasons:

They’re nutrient-dense. Whole foods tend to be rich in vitamins, minerals, and other beneficial nutrients. When you eat a variety of whole foods, you’re more likely to get all the nutrients your body needs to function properly.

They’re high in fibre. Whole foods are often rich in fibre, which can help keep you feeling full and satisfied, as well as supporting digestive health.

They’re low in added sugars and unhealthy fats. Many processed foods are high in added sugars, unhealthy fats, and other additives that can contribute to inflammation and chronic disease. Whole foods, on the other hand, tend to be naturally low in these ingredients.

They support a healthy weight. Eating a diet rich in whole foods can help you maintain a healthy weight or even lose weight, as these foods tend to be more filling and lower in calories than processed foods.

They taste great! Finally, one of the best things about eating whole foods is that they can be incredibly delicious. When you focus on fresh, whole ingredients, you can create meals that are both satisfying and nourishing.

So how can you start incorporating more whole foods into your diet? Here are a few tips:

Shop the perimeter of the supermarket, where you’ll find fresh produce, meats, and dairy.
Choose whole grains like brown rice, quinoa, and whole wheat bread instead of refined grains.
Opt for snacks like fresh fruit, nuts, or veggies with hummus instead of processed snacks like crisps, biscuits and chocolate.
Experiment with new recipes that focus on fresh, whole ingredients.

Remember, eating a healthy diet doesn’t have to be complicated or restrictive. By focusing on whole foods, you can nourish your body and enjoy delicious meals at the same time.

Spicy Cajun salmon with mango, sweetcorn and avocado salsa

02Sep2nd September 2022 By Rob Hobson

Spicy Cajun salmon with mango, sweetcorn and avocado salsa

Serves 6

Ingredients

2 tbsp smoked paprika

2 tsp dried oregano

¼ tsp cayenne pepper (add more if you want it hotter)

1 tbsp soft brown sugar

1 lime, zested and juiced

1 garlic clove, crushed

2 tbsp light olive oil

3 sweet peppers (different colours), deseeded and cut into chunks

2 red onions, peeled and cut into wedges

2 x 400g cans black beans, drained and rinsed

800g side of salmon, boned and scaled

Salt

Pepper

Salsa

2 large ripe avocados

1 small mango

½ small can sweetcorn

½ red chilli (add more if you want it hotter)

1 large handful of coriander, chopped

Method

Pre-heat the oven to 200C/180C fan/gas 6.
Add the paprika, oregano, cayenne, sugar, lime zest, garlic and oil to a bowl then combine and season with salt and pepper.
Place the peppers, onions and beans in a largeroasting tin then add half the spice paste and roast in the oven for 25 mins.
Once cooked remove the vegetables and beans and give them a good mix. Place the salmon on top of the mixture skin side down skin-side down, then brush over the remaining spice paste. Bake for a further 25 mins, until the salmon is cooked through.
While the salmon is cooking prepare the salsa. Peel and de-stone the avocado and mango then chop into small chunks and place in a small bowl. Add the sweetcorn, chilli, coriander and lime juice. Season with a pinch of salt.
Serve the salmon, vegetables and beans with the salsa.

Full nutrition analysis

Crunchy radish, tomato and watermelon salad

25Aug25th August 2022 By Rob Hobson

Crunchy radish, tomato and watermelon salad
Serves 8

This salad can be served as a side dish with grilled meats or fish. You can double the portion size and add black beans or tofu for a plant-based alternative. This salad is a source of nutrients including potassium which is helps to maintain healthy blood pressure and vitamin C which is a powerful antioxidant. The red fruits in this recipe contain a rich source of lycopene which is an antioxidant compound associated with prostate health in men.

Ingredients

350g cherry tomatoes, halved
2 red onions, finely chopped
1 cucumber, peeled, deseeded and diced
200g red radish, quartered
300g watermelon, cut into small cubes
2 tbsp toasted pumpkin seeds

Dressing

3 tbsp light olive oil
1 tsp mustard seeds
1 tsp Dijon mustard
2 limes, juiced
2 tsp white sugar
½ red chilli, deseeded and finely chopped
Small handful mint leaves, shredded

Method

1. Prepare the salad by adding all the ingredients to a large mixing bowl and combining well.
2. Now set a small saucepan over a medium heat and add the oil. Once hot add the mustard seeds and fry until they start to pop. Tip the seeds into a bowl and leave to cool. Add the remaining dressing ingredients to the bowl with the mustard oil and whisk together.
3. Pour the dressing over the salad then season with salt and pepper. Combine well then leave to sit at room temperature for 15 minutes before serving.

Full nutrition analysis