The Nutrition Pod

01/09/2025

🌿🍓WHAT'S IN SEASON IN SEPTEMBER? ⁣⁣
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It's & what better way to kick off the month with a look at all of the delicious seasonal produce available here in the UK this month!🍅🥣 Remember, seasonality matters when shopping for locally grown fruit & veg, as out-of-season local products will often need heated greenhouses to grow🔥🌱 ⁣
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🌱 Celery: 3 celery sticks = 1 portion⁣⁣
⭐ Source of potassium ⁣⁣
⭐ High in fibre ⁣⁣
⭐ 95% water⁣⁣
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🍅 Tomatoes: 1 medium Tomato = 1 portion ⁣⁣
⭐ High in fibre ⁣⁣
⭐ Source of vitamin C⁣⁣
⭐ over 90% water ⁣⁣
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🧡 Butternut Squash: 3 heaped tbsp (cooked) = 1 portion⁣⁣
⭐ Source of vitamin E⁣⁣
⭐ High in vitamin A⁣⁣
⭐ Source of vitamin C⁣⁣
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❣️Raspberries: 20 raspberries = 1 portion⁣⁣
⭐ High in vitamin C⁣⁣
⭐ High in fibre ⁣⁣
⭐ Source of Folate ⁣⁣
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🥗 Spinach: 1 cereal bowl = 1 portion⁣⁣
⭐ High in vitamin C⁣⁣
⭐ High in folate ⁣⁣
⭐ High in vitamin K ⁣⁣
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🍓Strawberries: 7 strawberries = 1 portion⁣⁣
⭐ High in fibre ⁣⁣
⭐ High in vitamin C⁣⁣
⭐ High in folate ⁣⁣
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🍆 🥦 Other seasonal fruit & veg include: Blackberries, Damsons, Pears, Plums, Rhubarb, Aubergine, Beetroot, Broccoli, Brussels Sprouts, Carrots, Cauliflower, Celery, Courgettes, Chicory, Chillies, Cucumber, Garlic, Kale, Kohlrabi, Leeks, Lettuce, Mangetout, Marrow, Onions, Parsnips, Peas, Peppers, Potatoes, Pumpkin, Radishes, Rocket, Runner Beans, Samphire, Sorrel, Spring Greens, Spring Onions, Sweetcorn, Swiss Chard, Tomatoes, Turnips, Watercress, Wild Mushrooms⁣⁣
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28/07/2025

If you are aged between 13-17 years, live or go to school in the Medway area and are above a healthy weight, Fit Fix is here to help.

16/04/2025

Highly recommend this series on BBC iplayer. Sorting fact from fiction. Con or Cure with Dr Xand Van Tulleken

The facts, not the fakes, about your health with Dr Xand van Tulleken and Ashley John-Baptiste. From social media scams to health scares, they'll shine a light on bad medicine.

19/03/2025

Free course starting in April - would love to see you there!

17/03/2025

17/03/2025

It’s Nutrition and Hydration Week, and we have asked our nutritional therapist, Lisa from The Nutrition Pod for her top tips to boost your nutrition and hydration.

Nutrition tips:

Fruit & veg:

Include 1-3 portions at each meal for fibre, vitamins, minerals, and antioxidants. This promotes a healthy digestive system and helps lower cholesterol and blood sugar. Make it fun—compete with kids to see who can eat the most colours!

Cut the C.R.A.P :

Carbonated drinks: These are full of sugar or artificial sweeteners that disrupt the gut and weaken bones. Stick to water, unsweetened tea/coffee, or herbal teas.
Refined sugar: Found in pastries, cakes, and cereals. Aim for 6 tsp of added sugar per day.
Artificial colours & flavours: These anti-nutrients in processed foods can rob your body of essential nutrients.
Processed foods: These can overload your system with toxins.

Carbs: Don't cut carbs, but choose low-GI options like brown rice, sweet potatoes, oats, and quinoa. These provide steady energy without spiking blood sugar.

Protein: Add protein (chicken, turkey, fish, eggs, beans) to meals to keep you full and prevent snacking.

Healthy fats: Opt for small amounts of avocado, nuts, seeds, oily fish, and olive oil over saturated fats.

Hydration tips:

Dehydration can cause headaches, dizziness, and even severe symptoms like kidney damage. It’s especially risky for older adults.

Check p*e colour: It should be pale yellow or almost clear.

Drink enough: Aim for 2 litres of water daily, plus more if exercising.

Hydrating foods: Include watermelon, cucumber, strawberries, and peaches.

Other drinks count: Milk, tea, and coffee contribute to hydration.

Routine:
- 1-2 glasses on waking to activate organs.
- 1 glass with each meal/snack.
- 1 glass before a bath/shower.
- 1 glass before bed to reduce stroke/heart disease risk.
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Photos sourced from Canva