Everything you need to know about asparagus

April 23, 2024 / feelaliveuk / Leave a comment

Fresh,Ripe,Asparagus,With,Sunny,,Vivid,,Hard,Light,And,Shadows.

Asparagus which is currently in season is such a versatile vegetable: do you boil them, roast them, or steam them? The truth is that you can do all three for delicious results. Firstly, however, let’s explore their amazing health benefits, of which there are many.

Clinical Nutritionist Suzie Sawyer shares the nutritional benefits of asparagus.

Suzie HFMA V4

Asparagus provides prebiotics

Close up on woman's stomach with hands making a heart shape to show a healthy tummy

Prebiotics are food for the gut. Just like us, the good bacteria inside our gut, also known as probiotics, need to be fed. Asparagus contains inulin, a type of insoluble fibre that is not broken down in the first part of digestion but reaches the large intestine where it’s able to work its magic. This fibre is a prebiotic that feeds the good guys, especially the important Lactobacillus and Bifidobacterium strains.

Asparagus is good for the heart

CLose up of two hands making a heart shape with the sun in the background

In a world where heart disease is one of the leading causes of death, our most precious organ needs all the help it can get. Asparagus provides a good number of B-vitamins, which together help to keep our biochemistry in good working order.

Asparagus also provides vitamin B2, vitamin B6 and folate which are important for managing an amino acid called homocysteine, of which raised levels have been implicated in heart disease. With sufficient B vitamins (and some other nutrients), homocysteine levels can be managed.

Asparagus packs a nutrient punch

shutterstock_109104284 vitamin K Mar17

Asparagus is loaded with vitamin C, which is essential for a heathy immune system, for energy and, importantly it’s one of our key antioxidant nutrients. This means it can help protect the body from free radical damage, partly responsible for the ageing process.

Additionally, it’s rich in vitamin K, needed for healthy blood and for the blood clotting process, which is key to our very survival. Vitamin K also works alongside Vitamin D to support bone health.

Asparagus helps detoxification

shutterstock_287322698 detox Nov15

When it comes to detoxification asparagus is beneficial for a couple of reasons. Firstly, asparagus contains some key nutrients, including choline and the B vitamins which are needed in the liver’s normal detoxification processes.

Secondly, asparagus is a natural diuretic, which means it helps to stop water retention by gently working on the kidneys to keep everything flushed through. Just like all our organs, the liver and kidneys work extremely hard for us, especially in the overall detoxification process, so they certainly need all the help they can get.

Asparagus may help with weight management

Close up on woman's feet on a pair of scales with a measuring tape

This is great news and there are several reasons why asparagus may be helpful if you’re watching your weight. Clearly the fact that it can help the body detoxify is going to indirectly help with weight loss. If we’re hanging onto toxins, this can also mean we hold onto fat.

Importantly, asparagus helps balance blood sugar levels which is another key part of effective weight management. If blood glucose and insulin levels are spiking, then there’s a constant shunting of glucose into the fat cells, which is certainly counter-productive in this situation. Coupled with the fact that asparagus is low in calories and fat, and the fibre content helps to keep us feeling fuller for longer, it’s certainly going to be helpful for any of us who are watching our waistlines.

How to cook asparagus

Grilled,Green,Asparagus,With,Parmesan,Cheese

The good news is that you have many options. It can be steamed, boiled, barbecued, roasted, or grilled and asparagus works with a wealth of other foods.

Asparagus can be simply roasted with a little olive oil and sprinkled with shaved Parmesan as a perfect vegetable dish, or it’s often served as a delicious starter in restaurants with a little hollandaise sauce on the side.

Enjoy this vegetable while it’s in season now and at its best.

FOR MORE GREAT NUTRITION AND LIFESTYLE ADVICE:

Sign up to receive our blog and get a weekly dose of the latest nutrition, health and wellness advice direct to your inbox.

For everything you need to know about vitamins, minerals and herbs visit our sister site Vitamin Expert – your essential guide to nutrition and natural health.

Visit us at www.feelaliveuk.com for the latest offers and exclusive Alive! content.

Follow and Chat with Suzie on Twitter @nutritionsuzie

All images: Shutterstock

Natural ways to help reduce stress using nutrients and herbs

April 15, 2024 / feelaliveuk / Leave a comment

Close,Up,Of,Calm,Young,Woman,Relax,On,Couch,With

Suffering from stress or feeling stressed much of the time, can be a common occurrence for many of us. This often converts into feelings of anxiety and other mental health issues. Whilst we can’t eradicate stress altogether, there are many ways that nutrients and herbs can help ourselves to cope better and to reduce these feelings.

Clinical Nutritionist Suzie Sawyer shares her top five.

Suzie HFMA V4

Magnesium

The mineral magnesium is often referred to as ‘the relaxing mineral’. This is because amongst its many jobs in the body, it helps the muscles to relax. Magnesium also plays a key role in the central nervous system, so it can really help relaxation and, in turn sleep.

A range of foods containing magnesium

In terms of foods, there are plenty you can choose from that are rich in magnesium such as avocados, leafy greens, legumes such as lentils and chickpeas, oily fish, even dark chocolate! The main thing to remember about magnesium is that you can’t find it in refined foods, so clean eating is key. Supplementation with the magnesium glycinate form could also be helpful if you’re really feeling the stress.

Zinc

We are often deficient in this hard-working mineral because, just like magnesium, it’s only found in whole foods. Zinc is needed for almost everything that goes on in the body. This is because it’s essential for the many enzyme reactions that keep the body functioning. These include the production of brain neurotransmitters, hence plenty of zinc is needed to support our brain function and help us through stressful situations.

A range of foods containing the mineral Zinc

Oysters provide the richest source of zinc, which are not everyone’s favourite food! The good news is that red meat, fish, eggs, whole grains, and dairy are also good sources.

Vitamin B5

Otherwise known as pantothenic acid, vitamin B5 is needed for the adrenal glands, which produce our stress hormones, to fire correctly. Just as magnesium is known as the ‘anti-stress mineral’, the same can be said of pantothenic acid as a vitamin. It’s also essential in the manufacture of energy, so if you’re eating plenty, you should feel better in a number of ways.

Foods,Highest,In,Vitamin,B5,(pantothenic,Acid).,Healthy,Food,Concept.

Liver is one of the best sources of vitamin B5. Although it’s a food that‘s dropped out of popularity, if you can get to like it liver is one of the most nutritious foods we can eat. It can be simply and lightly pan fried in a little olive oil and served with plenty of vegetables, including some delicious, creamy mashed potato.

Siberian ginseng

Cleary, ginseng has been used for centuries to great effect for stress but also for encouraging positive feelings of wellbeing.

shutterstock_418775509 ginseng Apr17

There are a number of different types of ginseng, but Siberian has a gentler effect on the nervous system. It is great used in a tea; a couple of cups a day will be beneficial. Research also suggests it might help us to live longer because it helps to regenerate the mitochondria, the energy producing part of every cell. That’s got to make it worth having a cuppa or two!

Rhodiola rosea

Rhodiola is another herb that has been used for centuries with some really positive health benefits. There has been plenty of robust research on rhodiola, confirming that it helps reduce cortisol levels (which are raised when we’re stressed), which then helps create feelings of calm.

shutterstock_1410860171 rhodiola Sept19

Many people have reported, and research confirms, that whilst taking Rhodiola rosea, they felt better able to cope with stressful times or specific events. It also helps energy production. This is helpful for people suffering from adrenal burnout: it can re-balance the whole system and get hormone levels back into range.

Alongside a well-balanced diet, relaxation techniques, and exercise, why not try these nutrients and herbs to help with stress?

FOR MORE GREAT NUTRITION AND LIFESTYLE ADVICE:

Sign up to receive our blog and get a weekly dose of the latest nutrition, health and wellness advice direct to your inbox.

For everything you need to know about vitamins, minerals and herbs visit our sister site Vitamin Expert – your essential guide to nutrition and natural health.

Visit us at www.feelaliveuk.com for the latest offers and exclusive Alive! content.

Follow and Chat with Suzie on Twitter @nutritionsuzie

All images: Shutterstock

Get outdoors: three top energy tips to fuel your adventures

April 9, 2024 / feelaliveuk / Leave a comment

A woman out for a walk in the hills with her arms outstretched enjoying herself

It’s National Parks Fortnight which is a great opportunity and incentive to spend more time outdoors and explore some of your local beauty spots. And why not visit some new places too?

A day of exploring requires good energy levels which many of us are lacking, especially after such a dull winter.

Clinical Nutritionist Suzie Sawyer shares her three top tips for putting a spring back into your step this season.

Suzie HFMA V4

Start the day right

It’s important to get the day off to a good start with a filling and energising breakfast. Those of us who struggle with blood sugar balance can find that our energy dips by early afternoon if we don’t start the day with a well-balanced breakfast.

shutterstock_716903197 avocado and poached egg Dec17

It’s important to get some protein, healthy fats, and carbs into your breakfast which will keep your energy levels up and hunger levels down. One of the best choices is a poached egg and smashed avocado on seeded sourdough bread. This ticks all the boxes. Whilst we often think that carbs fill us up and keep us going, it’s actually protein that provides sustained energy. But in essence, you need all three macronutrients for the best outcomes.

shutterstock_293253446 yoghurt with seeds Aug15

If you’re vegan, then why not go for some overnight oats with some plant-based yoghurt, fresh berries, nuts, and seeds. Pumpkin seeds, walnuts, Brazils, and hazelnuts are the best choices as they contain all the essential and healthy omega-3 fats which keep joints moving smoothly. This is especially useful if you want to be more active.

If you are following an intermittent fasting routine, which often means eating later in the morning, make sure to enjoy breakfast earlier to ensure you are well fuelled ahead of your day out.

Avoiding the afternoon slump

Starting the day right with a good, balanced, nutrient dense breakfast, is really going to help energy levels throughout the day. However, if you have an active day planned, and you’ve had an early start, then you’re going to be feeling a little peckish by lunchtime.

Sandwich,With,Ham,tomato,,Cucumber,And,Arugula,On,The,Wooden,Cutting

Whilst packing some sandwiches can seem a little predictable, they are often one of the simplest, most energy dense and easily transportable options. Again, a combination of protein and carbohydrate is going to provide the best outcomes. Any protein filling would work: think fish, chicken, eggs, hummus and salad, avocado (if you didn’t have it for breakfast) or some kind of cheese.

If you struggle with gluten-containing foods such as traditional bread, this can often encourage tiredness in the afternoon, which is not ideal. Why not look for gluten-free wraps, or pack a salad containing quinoa or rice along with your chosen protein? This option also means you can get more of that all-important colour variety into your lunch.

Whole beetroots

Whatever you choose, make sure you add some beetroot if possible. Beetroot is known to help energy levels because it encourages more oxygen flow around the body and is a great help in any endurance sports. It could be the support you need for powering up some hills if you’re out hiking!

Don’t forget to hydrate

With the warmer weather hopefully around the corner, it’s even more important to make sure you keep well hydrated. You’ll be going nowhere fast if you’re dehydrated. It really depends on how strenuous your day is going to be or how long you’ll be out for as to whether you need to pack an isotonic drink. Isotonic drinks can help the body rehydrate quicker.

Close up of woman drinking a bottle of water in summer

Many sports drinks are laden with sweeteners which disrupt the gut microbiome. It is much better to pack plenty of bottled water (a 1.5 litre bottle is generally sufficient) but also make up a weak isotonic drink using some fruit juice lightly watered down. If you’re out and about, then there’s generally the opportunity for a cafe stop somewhere, which also increases the enjoyment of the day!

Fully enjoy your outdoor time over the next couple of weeks, and the coming months too, by being well fuelled and full of energy.

FOR MORE GREAT NUTRITION AND LIFESTYLE ADVICE:

Sign up to receive our blog and get a weekly dose of the latest nutrition, health and wellness advice direct to your inbox.

For everything you need to know about vitamins, minerals and herbs visit our sister site Vitamin Expert – your essential guide to nutrition and natural health.

Visit us at www.feelaliveuk.com for the latest offers and exclusive Alive! content.

Follow and Chat with Suzie on Twitter @nutritionsuzie

All images: Shutterstock

Five of the best foods to support your gut health

April 3, 2024 / feelaliveuk / Leave a comment

shutterstock_408930358 happy tummy stomach July16

A happy tummy equals a happy life! We all know that if everything is working well with our digestive systems, we feel much better overall. From a nutritional perspective, we always refer to the gut as the second brain, such is its importance in overall health and wellness.

There are a wide range of foods that can help keep our digestive systems in good working order. Clinical Nutritionist Suzie Sawyer shares her five favourites.

Suzie HFMA V4

Natural yoghurt

Natural live yoghurt is a great source of probiotics. Probiotics, or friendly bacteria as they are often known, are the microbes that live inside the gut and nourish the whole body. So much of what goes on in the body is influenced by the gut bacteria. Indeed, they are absolutely essential for the gut to function correctly and for the digestive system to move as it should.

A bowl of natural yoghurt on a wooden background

The gut bacteria also help protect the gut from invading and unwanted bacteria, so they work as a great defence mechanism. They are also essential for a healthy immune system, for the brain, skin, and liver, to name but a few. Why not add a couple of tablespoons of natural yoghurt to your morning cereal, or bowl of fresh fruit? It can also be used in a wide range of dishes – it makes a good substitute for cream.

Bananas

Just like any living organism, the good bacteria inside us needs feeding too. And bananas are filled with prebiotic fibres that do just that. Essentially, prebiotics are non-digestible foods that stimulate the production of beneficial probiotics: they are its lifeblood.

Whole bananas and diced banana

Bananas are not only an easily transportable snack, but they’re also rich in vitamin B6, needed for energy production, and potassium, great for the heart. Their natural fibre will also help to keep everything regular too!

Garlic

This amazing plant has many claims to fame when it comes to gut health. Not only does it work as a prebiotic, feeding the beneficial bacteria, but it has wonderful antimicrobial and antibacterial properties. This means it can help see off any unwanted bacteria and yeast too. If you eat it regularly (or take it in supplement form) prior to a foreign trip, it can also help prevent traveller’s diarrhoea.

A basket with whole cloves of garlic

If that wasn’t enough, garlic is also great for heart, helping reduce blood pressure and keeping blood free flowing. Garlic can be added to many dishes, also enhancing their taste.

Miso

Made from fermented soya beans, miso tends to be used in sauces and marinades. However, miso does make a great soup too.

shutterstock_515995567 miso soup Sept17

Fermented soya is a staple food in many eastern cultures where they seem to have better gut health. The key is the fermentation process as this activates many beneficial processes within the gut.

As another bonus, fermented soya products, including miso, are widely eaten by Japanese women, who have lower rates of breast cancer than in western cultures. This may be partly down to the isoflavones within the soya produce that helps balance oestrogen levels.

Olive oil

Whilst it’s not recommended to consume litres of olive oil, using it regularly in cooking and pouring over salads and vegetables is to be recommended.

shutterstock_159845954 olive oil June15

Olive oil is rich in polyphenols, plant compounds that deliver so much love to the gut and overall health too. Polyphenols feed the good gut bacteria but also provide an array of antioxidants which help protect the whole body from nasty degenerative diseases.

Research has found that olive oil may reduce inflammation in the gut, which also helps with bloating and improving digestion generally.

FOR MORE GREAT NUTRITION AND LIFESTYLE ADVICE:

Sign up to receive our blog and get a weekly dose of the latest nutrition, health and wellness advice direct to your inbox.

For everything you need to know about vitamins, minerals and herbs visit our sister site Vitamin Expert – your essential guide to nutrition and natural health.

Visit us at www.feelaliveuk.com for the latest offers and exclusive Alive! content.

Follow and Chat with Suzie on Twitter @nutritionsuzie

All images: Shutterstock

Go for dark chocolate this Easter and discover the health benefits

March 26, 2024 / feelaliveuk / Leave a comment

Chocolate,Easter,Egg,With,Yellow,Ribbon

Easter is rapidly approaching, which often brings thoughts of eggs. And generally, not the savoury variety, but the chocolate ones! Most Easter eggs are made of milk chocolate, and are fairly high in sugar. However, dark chocolate Easter eggs contain lots of health benefits and can be just as delicious.

Clinical Nutritionist Suzie Sawyer shares the health benefits you can enjoy this Easter by choosing dark rather than milk chocolate.

Suzie HFMA V4

What’s so special about dark chocolate?

Chocolate,Pieces.,Chopped,Dark,Chocolate,Closeup

In ancient times, chocolate was considered ‘Food of the Gods’ because of its fine flavour. In those days, the Maya used to make a cocoa drink with hot water and often prepared with cinnamon. At that time, they were not aware of the amazing health benefits of chocolate.

However, interest has really grown in dark chocolate since it’s been found to help regulate blood pressure, control insulin levels, and improve vascular function. It also provides plenty of antioxidants, helps regulate fat metabolism and provides prebiotic fibre to feed the beneficial bacteria in the gut. However, these health benefits are generally associated with up to 80% cocoa bean solids found in dark chocolate but not milk chocolate, which has been heavily processed and contains more sugar.

Polyphenols

Cocoa,Beans,And,Cocoa,Pod,With,Cocoa,Powder,On,A

Most of its health benefits come from the cocoa bean, which is the basic ingredient in chocolate. Cocoa beans are one of the best-known sources of plant polyphenols that provide so many health benefits, including antioxidant protection. There are a variety of polyphenols, all present in chocolate, and they all provide amazing health benefits. And it therefore makes sense that the darker the chocolate, the more cocoa is present and therefore the more polyphenols.

Cardiovascular health

Chocolate,Heart,On,Wooden,Background

There are number of reasons that cocoa beans are heart healthy. Importantly, they help the release of nitric oxide which helps dilate blood vessels, thereby reducing blood pressure. They also have an anti-inflammatory effect which helps to keep blood free flowing through the arteries. This beneficial effect can also be felt throughout the body.

Balancing blood sugar

Dark,Chocolate,Over,Wooden,Background,,Selective,Focus

This action is key to our overall metabolic health: issues controlling blood sugar and the insulin response can lead to type 2 diabetes.

It appears that cocoa helps slow down the absorption of carbohydrates in the digestive tract which then avoids insulin spikes and the highs and lows of glucose production. Research on this has been undertaken using cocoa solids high in polyphenols so there’s no doubt that eating dark chocolate is going to be far healthier than milk in this respect. Who’d have thought that eating something so tasty could be so helpful?

A healthy gut microbiome

Best,Sources,Of,Prebiotic,On,Light,Background.,Healthy,Gud.,Top

There has been much interest over recent years in the gut microbiome and its absolute importance to our overall health. We know that eating a colourful diet, rich in plant polyphenols is hugely beneficial to the gut. Polyphenols are found in many colour fruits and vegetables and not just chocolate.

There are trillions of bacteria in the gut called probiotics, some good, some bad. However, by feeding the good bacteria with what they love (which are any prebiotic foods) the microbiome flourishes and keeps the whole body in good health. Cocoa is known to provide these wonderful prebiotics.

Libido

Young,Couple,Eating,Together,One,Piece,Of,Chocolate,-,In

Lastly, chocolate is often referred to as an aphrodisiac. There is a physiological reason for this. Cocoa powder works on our cannabinoid receptors which not only provide a feeling of wellbeing but also appear to produce more serotonin in the genital tract of females which enhances sexual pleasure. No wonder women love chocolate so much!

If you’ve not tried dark chocolate Easter eggs previously, hopefully this will encourage you to give them a go. Happy Easter!

FOR MORE GREAT NUTRITION AND LIFESTYLE ADVICE:

Sign up to receive our blog and get a weekly dose of the latest nutrition, health and wellness advice direct to your inbox.

For everything you need to know about vitamins, minerals and herbs visit our sister site Vitamin Expert – your essential guide to nutrition and natural health.

Visit us at www.feelaliveuk.com for the latest offers and exclusive Alive! content.

Follow and Chat with Suzie on Twitter @nutritionsuzie

All images: Shutterstock

Put a spring in your step this season with these top energy-supporting nutrients

March 19, 2024 / feelaliveuk / Leave a comment

A happy woman in from of a blossom tree showing spring time

Spring is finally here! It’s not just the name that makes us feel livelier and more energetic, the start of the season brings new in-season foods to enjoy. However, if you’re not really feeling it or are lacking in energy, then changing up some foods in your diet and increasing your nutrient intake will hopefully put a spring in your step!

Clinical Nutritionist Suzie Sawyer shares her top five nutrients to improve your energy levels and suggests ways to easily get them into your diet.

Suzie HFMA V4

Iron

The mineral iron is known to be deficient in many UK diets and this can cause lots of issues with energy. Just like all vitamins and minerals, iron has many jobs to do, but essentially, it transports oxygen around the body in the blood stream.

shutterstock_236232739 steak on wooden board Sept15 The richest source of usable iron is in red meat, which many of us don’t eat. However, beans, dried fruit, chickpeas, nuts, and seeds are also good sources, so vegetarians and vegans don’t need to miss out.

Hummus,With,Vegetables,On,Plate Plant-based sources of iron are slightly less available to the body though, so you can uprate this by eating these foods with others rich in vitamin C, such as strawberries, kiwis, red peppers, and lemons. Just drinking a little orange juice at the same time as eating your chickpea-rich hummus and crackers, is really going to help.

Vitamin B5

Also known as pantothenic acid, this powerhouse of a nutrient is needed to break down the fats and carbohydrates we eat to produce energy. And we could all do with some more of that!

Red,Lentils,Dal,In,Black,Bowl,On,Dark,Slate,Table

Vitamin B5 is also needed to support our adrenal glands, responsible for getting us through stressful times, so it’s certainly a nutrient to be respected. The good news is that it’s found in many foods including organ meats, fish, poultry, mushrooms, soy produce, oats, lentils, and brown rice. For a great and easy midweek meal, why not cook a Lentil Dhal? It also provides plenty of antioxidants to keep your immune system in good shape.

Biotin

Biotin is another member of the family of B-vitamins. Whilst they’re all busy helping support our energy levels, B-vitamins all work in slightly different ways, and have multiple functions.

In the case of biotin, it works with enzymes to metabolise glucose, fat, and amino acids, which helps with energy production. Biotin is also known as the ‘beauty vitamin’ so your skin and hair will benefit too as you step into spring

Cauliflower cheese

The best food sources are cauliflower, eggs, peanuts, mushrooms, cheese, soy produce and whole wheat. What’s nicer than a delicious cauliflower cheese with a roasted mushroom side? Mushrooms also provide some vitamin D, so your bones will benefit too.

Vitamin C

Not much happens in the body without vitamin C being involved somewhere! In the case of energy production, vitamin C is needed for a key enzyme which pushes fatty acids into the mitochondria – the energy part of every cell.

Healthy,Eating,Concept,,Assortment,Of,Rainbow,Fruits,And,Vegetables,,Berries,

Vitamin C does numerous jobs in the body so suffice to say, load up on this vitamin for an energised new season. It’s important to enjoy a colourful diet with a wide variety of fruits and vegetables for many reasons, especially antioxidant protection. Make sure every plate contains an array of colour. Vitamin C is easily lost through storage, preparation, and cooking, hence buying from Farmer’s Markets is a good option to get the most nutrients.