Signpost Wellbeing's Tips 'n' Tricks

SUNSHINE NUTRIENTS IN THE WINTER TIME

There’s been a lot of viruses, colds, flu and covid around at the moment.  The weather is getting colder and the nights are drawing in so this is about which vitamins will help boost your immune system and energy levels

The one vitamin most people are aware of is Vitamin D, the sunshine vitamin.  In Britain during the summer being outside for around 10 mins a day should be enough to top up your vitamin d levels.  However when the clocks go back in October to when they go forward in March the government recommends everyone takes 10 micrograms vitamin d daily.  People with chronic illnesses are recommended to take it all year round.  

This vitamin is important because it supports the immune system, fighting off those viruses and bacteria.  It’s also important because it helps the body absorb calcium and phosphate building and maintain bone health.  You’re more at risk of falls in the winter so its vital to keep your bones strong.

Vitamin d can be found in oily fish such as mackerel, salmon, tuna and sardines and canned is as good as fresh.  Also it can be found in fortified foods, foods with vitamins such as breakfast cereals , margarine and egg yolks plus a quick tip you can increase the vit d in mushrooms by putting them on the kitchen windowsill for 10 mins before using.

The Vitamin B range esp b9 folate and b12 are also another important group of vitamins because they help the body release energy from food and crucially they are vital for producing red blood cells.  A deficiency can cause tiredness and weakness.  You may have heard of sad - seasonally affected disorder where a lack of sunlight can cause depression and sleep problems.  Well a lack of vit b can also cause low mood

Like vitamin d vitamin b can be sourced from fish, eggs and fortified breakfast cereals as well as meat poultry, bananas and nuts.  Leafy greens like cabbage are very good for supplying vitamin b6.  Vegans can find most b vitamins in fortified breakfast cereals and milk and also yeast extract. One thing to note here is that vegetables do not contain b12 vitamins so vegans will need to take supplements.

Vitamin c is extremely important to help the immune system work properly.  It is also an antioxidant which protects our cells from damage by things like sunlight and pollution and its vital for wound healing.  Unlike vitamin d, both vitamin b and c aren’t stored in the body so, unlike vit d, they need to be eaten every day.  Foods that are eaten more often in the summer, citrus fruits, berries, mango, peppers and tomatoes are good sources of vit c.  Just 1 orange a day provides enough vitamin c for most people.  Brussel sprouts and potatoes are also a good source And vitamin c significantly increases the absorption of the mineral Iron.  This mineral also supports the immune system and helps to carry oxygen around the body. It can be found in meat, poultry, fish and beans, lentils, dark leafy veg like kale and dried apricots and raisins. 

   One last word, research has shown that multivitamin supplements are often a waste of money, the body cannot handle 100% doses in one go so water soluble ones just pass straight through your body,  Also vitamins a d e k are stored in body so taking vit supplements can cause a toxic build up in the body.

SUNSHINE NUTRIENTS IN THE WINTERTIME

Simple recipes for adding vitamins d,b,c, and iron

Smoothies can be a quick way of having a healthy breakfast  However, shop bought ones can contain a lot of sugar. 

Berry and banana smoothie

75g frozen mixed berries

1 medium ripe banana

2 tbsps oats

2 heaped tsp no added sugar peanut, cashew or almond nut butter

2 tsp mixed seeds eg sunflower, pumpkin etc.

1 mug (around 250 mls) milk

Put all the ingredients in a blender and blend until thick and smooth.

Pear and raspberry delight serves 2

2 large ripe pears

125g frozen raspberries

200ml ice cold water

Honey to taste.

Peel and quarter the pears, throwing away the cores.  Put into a blender with the  raspberries and water and blend til smooth.  Sweeten with honey to suit your taste

On a cold winter day porridge is a very satisfying breakfast.  Adding fruit will boost vitamin intake

Overnight oats 

40g oats

50g yoghurt

100ml milk

Mix all the ingredients together and store in fridge overnight.  Stir well before serving

Toppings:  Nutella berry flavour, Mix 4 tbsp mixed berries with 1 tbsp nutella

                   Apple pie flavour,       Mix 1 small apple cut into chunks with half tsp 

 Cinnamon and 1tsp honey

Toppings can be added at night or in the morning.  This recipe can be heated in the microwave in a suitable container in 30 second bursts til warm enough

The recipe below is delicious served on porridge plus the plums can be cooked in the airfryer and will freeze well for up to 3 months.  Make up several batches, freeze and defrost overnight in the fridge.

Cinnamon spiced plums

6 ripe plums, cut in half and stones removed

1 tsp ground cinnamon

2 tbsp runny honey

Juice of 1 orange

1 tsp vanilla extract

Mix all the ingredients in a container.  If freezing put them in a labelled freezer bag, seal the bag and freeze flat

To cook in oven from frozen.  Preheat oven to 180c gas mark 5.  Put frozen plums skin sides down in an ovenproof dish and cook for 10-12 mins til soft.

To cook in airfryer. As with the oven but cook for 8-9 mins.

To cook from fresh, adjust cooking time by 2-3 minutes.

Written by Jacqui Hancox - Trustee at Signpost Wellbeing

HOMEMADE SNACKS

Are usually cheaper and healthier than shop bought snacks and taste just as good

Peanut butter and cranberry protein balls

Makes 12-15 balls

100g rolled oats 

50g dried cranberries

40g ground flaxseed

150g no added sugar peanut butter

2 tbsp liquid coconut oil or olive oil.  

Blitz oats and cranberries in a food processor until you have a fine powder.  Add flaxseed, peanut butter and oil.  Pulse in the processor til everything is well mixed. Roll into balls between the palms of your hands.  Store in a container in the fridge for up to 5 days or freeze for up to 3 months.  They will take 40-60 mins to defrost.

Sweet roasted chinese cashews

150g cashews

1 tsp chinese 5 spice

2 tsp soy sauce

2 tsp runny honey

Mix all the ingredients together in a bowl then spread the nuts over a baking sheet lined with greaseproof paper.  Roast them for 15 mins, 170c gas mark 3 turning half way through til they’re a dark brown colour.  They will be soft and sticky when taken out of oven but will harden up in 30 minutes.

Marmite roasted pumpkin seeds

2tsps marmite, yeast extract or vegimite

1 tsp runny honey

150g pumpkin seeds

Mix together the marmite and honey in a bowl then stir in the pumpkin seeds making sure they’re evenly coated.  Spread them on a baking sheet lined with greaseproof paper.  Roast at 160c gas mark 2 for 8-10 mins.  Watch them closely because they can burn easily.  Remove from oven and tip them onto a plate to dry for an hour before breaking them up in an airtight container.  They may still be sticky but that's how they’re meant to be.