Five nutritious snacks to get you through the afternoon!

March 28, 2017March 27, 2017 / feelaliveuk / Leave a comment

For many people, the 3pm hunger pangs can often mean reaching for something not-so-good for you! But if you’re flagging what’s the best way to beat the energy dip?

Clinical Nutritionist, Suzie Sawyer, recommends her five top healthy snacks to get you through the afternoon.

There are many possibilities for healthy afternoon snacks. As with main meals, snacks should contain some protein in order to keep blood sugar levels in good balance and energy levels sustained for the rest of the day. Here’s some great suggestions:

WALNUT BUTTER HUMMUS AND OATCAKES

This is a great twist on traditional hummus with even more benefits! It’s so easy to mix up some walnut hummus using walnut butter, crushed garlic, chickpeas and the zest of an orange. This combination of protein and carbohydrates plus oat cakes release energy slowly, so you won’t get any unwanted blood sugar spikes.

Walnut butter is one of the healthiest nut butters, packed full of heart-healthy omega-3 fats. Garlic is great for the heart, chickpeas are an excellent source of protein and oranges of course contain Vitamin C.

CREAMY AVOCADO

Not only does avocado deliver a range of nutrients but it makes a very tasty and easily transportable snack.

Whilst they do contain around eight grams of fat, the bigger picture is that avocados provide good amounts of heart and skin-healthy monounsaturated fats, together with high levels of the mineral potassium, also great for the heart. Potassium also helps regulate the body’s natural water balance, therefore avocados can also help manage any uncomfortable water retention.

An avocado can be mashed on many things! A slice of rye or wholemeal toast, rice cakes, or oatcakes. Alternatively, it can be eaten with a few prawns or a little smoked salmon.

ENERGY BITES

These are fantastically easy to make and require no cooking and very little thought! Plus they satisfy the criteria for balancing protein and carbohydrate. All you need to do is combine some peanut butter, ground flaxseeds, agave syrup, oats and some coconut flakes and make them into balls that can be left in the fridge and eaten as needed.

These balls will really rev up your afternoon energy levels; coconut is an excellent energy booster, flaxseeds are a great source of omega 3’s (also good for metabolism), whilst oats provide sustainable energy. They’re real winners!

NATURAL SOYA YOGHURT AND FRUIT

Soya yoghurts are a great ‘go-to’ snack! They also contain protein to keep you feeling fuller for longer, plus the combination of the carbohydrate-containing fruit, together with the protein will ensure your energy levels soar for the rest of the day!

All types of yoghurts, whether they be made from cow’s milk, sheep’s milk, coconut milk, goat’s milk or soya beans have become increasingly popular over the years. However, soya yoghurts have a slight advantage as they generally have less calories and fat.

Add a handful of delicious berries of your choice, which are low glycaemic (or slow-energy releasing) and packed full of vitamins, and you’ve got the perfect afternoon snack.

OATS AND CINNAMON

Oats don’t always have to be for breakfast -they also make an excellent afternoon snack. Oats are low on the glycaemic index, and if you add a little coconut milk to provide even more energy, together with some sliced apple, you’ve got a really balanced snack.

However, the real show-stopper is a generous sprinkling of cinnamon over the top! Cinnamon is great for blood sugar balancing, therefore keeping energy levels sustained, and is also a powerful antioxidant, to help hold back the years.

This is a really portable snack; the oats can be soaked in apple juice and ‘potted’, making them more digestible later in the day. Just add your milk, sliced apple and cinnamon.

So enjoy these afternoon treats and pack some energy into your afternoons!

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Vitamin K: everything you need to know!

March 23, 2017March 22, 2017 / feelaliveuk / Leave a comment

There are a wealth of nutrients which are essential for health, one of them being vitamin K. However, vitamin K sometimes gets forgotten about, since deficiency is quite rare. But this does not diminish its importance for overall good health.

Clinical Nutritionist, Suzie Sawyer, provides the low down on what vitamin K is needed for in the body, and how it works alongside other vitamins and minerals.

DID YOU KNOW?

Did you know that vitamin K is actually a group of three related fat-soluble vitamins? Vitamin K1 (phylloquinone), vitamin K2 (menaquinone) and vitamin K3 (menadione). This is important to understand because they are sourced differently and hence their roles and therapeutic uses are varied. For example, K1 is food-sourced, K2 is mainly produced by our intestinal bacteria and K3 is a synthetic compound used therapeutically.

WHAT DOES IT DO?

Vitamin K is a fat soluble vitamin which means that it needs to be absorbed by other fats naturally in the body or through the diet. Its main claim to fame is for effective blood clotting; it’s needed for the formation of several proteins called clotting factors. New born babies are often given vitamin K injections to prevent any haemorrhage in early life.

More recently, vitamin K has been found to be important in building healthy bones because it helps to convert a key bone protein from its active to its inactive form. It works alongside other key bone-building nutrients, especially vitamin D.

Vitamin K also exerts a really protective effect on the heart; it’s part of a vital function that helps prevent calcium from depositing in the arteries. This can be a risk factor for atherosclerosis – hardening of the arteries.

WHAT IS IT USED FOR?

In daily life, vitamin K can be used therapeutically for protecting the heart and helping prevent osteoporosis. For both these conditions, eating a diet containing good amounts of green foods is beneficial for all-round good health. However, if you’re at risk from either of these, either due to family history or a medical condition, then it’s a really good idea to take a daily multivitamin and mineral supplement containing vitamin K.

WHERE IS IT FOUND?

Vitamin K1 is predominantly found in plant-based foods; for example dark green leafy vegetables such as broccoli, lettuce, cabbage, spinach and green tea. Soft cheeses and meats from grass-fed animals also provide some K1.

One of the best sources of vitamin K1 is fat-soluble chlorophyll, the green pigment in plants that delivers so many wonderful health benefits. Chlorophyll is the part of a plant that absorbs sunlight to make food – remember photosynthesis at school? It’s this effect, and its function as an antioxidant that makes it so valuable to health and in helping to prevent degenerative diseases. Chlorophyll is readily available in health food stores, generally in its water soluble form.

Vitamin K2 is naturally produced by the beneficial bacteria we all have residing in our digestive tracts. It’s for this reason that vitamin K is rarely deficient in the body. However, it can also be produced by fermented foods, more widely eaten in Eastern cultures, such as natto; natto is a form of fermented soya beans, very popular in Asia. K2 is more pro-active in the body in preserving and improving bone density.

Vitamin K3 is the synthetic form used medicinally, often for babies and in some multivitamins.

So, as with all vitamins and minerals, Vitamin K plays a key role in daily health.

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Sleepy foods: five foods to eat for a great night’s sleep

March 14, 2017March 13, 2017 / feelaliveuk / Leave a comment

For many of us, trying to get a restful night’s sleep can often be challenging; stress, long work hours, erratic eating patterns, health issues and a lack of routine can all contribute to poor sleep. However, what we eat can have a really positive effect on sleep patterns.

Clinical Nutritionist, Suzie Sawyer, shares her five top foods for aiding restful and restorative sleep.

OATS

Oats not only make a great breakfast but they are a wonderful choice if you’re struggling to sleep! They’re high in the amino acid tryptophan and vitamin B6 which are essential for the body to produce melatonin – and why is this important?

Melatonin is the sleep hormone. It’s naturally produced in the hours of darkness, which is why having a dark room for sleeping is so important. Melatonin is produced from the amino acid tryptophan, therefore foods containing high levels of tryptophan, such as oats, are great for aiding sleep. Even better, because oats also contain vitamin B6 (which is also needed for making tryptophan) it’s a win-win situation!

Not only that, but if you eat your oats with milk (as you normally would), milk is also high in tryptophan, which is why having a glass of milk before bed is also a good idea. So, why not think about swapping what you might eat for breakfast and having it as a snack, an hour before bedtime?

ALMONDS

If you’re struggling to get a restful night, then having a few almonds as a snack before bedtime might just do the trick.

As with oats, almonds are high in tryptophan. They are also packed with omega-3 fats which are needed for hormone balancing. This is important because the sleep hormone melatonin is part of our whole body’s hormone system, and all hormones need to be in balance for optimum health.

Almonds also have a great mineral profile; they are high in magnesium which has been indicated to help insomnia. In fact, many people find their sleep is improved by taking a magnesium supplement before bedtime. However, with almonds containing around 20% of your daily recommended magnesium needs, eating the real thing is always the preferred option. Eat around six almonds half an hour before bedtime.

CHERRIES

Tart or sour cherries, properly called Montmorency cherries, are high in melatonin and also tryptophan. In a recent study[1], older adults were given tart cherry juice twice a day for two weeks. Results showed that their time asleep increased by around 90 minutes, which was a significant improvement.

Of course, it’s not just older people who struggle to get some rest as night. The beneficial effects of tart cherries on sleep have been vigorously studied in a number of different age groups, and positive results have been reported.

Cherries also contain high levels of anthocyanins, packed with antioxidants which help stop the ageing process. It’s the combination of these and melatonin that provide the beneficial effects on sleep. The most palatable way to have tart cherries is in juice form.

BANANAS

Delicious and nutritious bananas are a great snack at any time plus they can help you to get some shut-eye! Their amazing nutrient profile contains both magnesium and potassium – muscle-relaxing minerals – and just like Oats they are high tryptophan and vitamin B6.

If you’re having trouble falling asleep then a snack of a warm milk drink (high in calcium, which is another relaxing mineral) with a banana an hour before bedtime, could provide the answer.

CAMOMILE TEA

There are a wealth of herbal teas available in supermarkets, many claiming to help you to sleep. Whilst there’s not too a huge amount of evidence to support this, anecdotal reports on camomile are extremely positive. Many teas also contain hops which appear to have a relaxing effect.

Camomile seems to work by calming and relaxing the nervous system, which is key to achieving restful sleep. Camomile tea is caffeine-free and as we know, all caffeine should be avoided for at least four hours before bedtime if you’re struggling to get some rest. Drinking a cup of camomile tea, without any sugar, an hour before bedtime can really help the body to wind down before climbing into bed.

As with so many things in life, what works well for one person may not work so well for another – we’re all individuals! It’s simply a question of trying these different foods and drinks to see what works for you. The great news is that there are so many options, and with perseverance you’ll be sure to find the right combination for you!

[1] Lui AG et al. Tart cherry juice increases sleep time in older adults with insomnia. Experimental Biology April 28 2014

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Easy ways to your ‘5-a-day’: top fruit and veg tips for maximum nutrition

March 10, 2017March 8, 2017 / feelaliveuk / Leave a comment

We all know we need to get at least five portions of fruit and vegetables into our daily diet. In fact recent studies suggest this should be closer to ten! Sometimes even five can be a bit of a challenge but to help you on your way, Clinical Nutritionist, Suzie Sawyer takes the stress out of getting your ‘five-a-day’; you’ll have eaten them before you know it!

To start with, it’s worth reminding ourselves of what exactly constitutes a portion; it can often be confusing as it does vary with every fruit and vegetable.

Here are a few examples:

ONE PORTION

The more you eat, the healthier you’ll be. Every meal or snack time is a brilliant opportunity to load up!

HAVE A FRUITY BREAKFAST!

It is very easy to include two portions of fruit with your breakfast. Whatever cereal you choose (porridge being one of the best for sustained energy), you can quickly add a handful of blueberries and a handful of raspberries as a delicious topper.

If you’re on the run in the mornings, you can always take a small pot of natural yoghurt to work, together with a tub of mixed fruit – this will also cover two portions.

HOW ABOUT LUNCH?

How about making a vegetable soup? With a wealth of vegetables to choose from you will certainly achieve two portions from a good-sized bowl. Remember potatoes don’t count as one of your five a day, but can still be added to create a delicious soup – just make sure to add enough other vegetables to hit at least two of your five a day.

Sweet potatoes (one medium-sized = one portion) however do count and are great in their jackets with some tuna. Sandwiches can be filled with avocado (one portion) and prawn, or cheese and tomato (one medium tomato = one portion), or mashed banana (one portion) with some nut butter on toast. All are great and easy lunch ideas.

HEALTHY SNACKS

Snacks can be both healthy and kind to your waistline if you choose the right foods! It’s so easy to slice some cucumber (around 5 cm counts for one portion) and add some low fat cream cheese and smoked salmon.

Alternatively, three sticks of celery (one portion) and some hummus, along with some chopped carrots (1 cup) with nut butter or sliced peppers (half a pepper = one portion) are all easily transportable and deliciously healthy.

If you want a really quick mid-morning or afternoon snack, then an apple (one portion) and a few Brazil nuts is fulfilling and energy-sustaining.

Dried fruit also counts towards your portions (assume around 30g for one portion), but as they’re really high in sugar, try to keep to a minimum; it’s much better to have fresh or frozen fruit rather than dried.

PORTION-PACKED DINNER

If you’re ever low on fresh vegetables when you get home, don’t worry. Frozen vegetables are a great alternative: as they are normally frozen at the time of picking, rather than being stored fresh for a while in a supermarket warehouse, the levels of nutrients are still good. Although some of the flavour and texture can be lost in the freezing, they are a good back-up to always have ready in the freezer.

Canned vegetables also have their place. Tinned tomatoes can really help towards your five-a-day: two tinned tomatoes count as one portion. They’re great added to chill con carne, spaghetti bolognaise or pasta dishes. A tablespoon of tomato passata also counts as a portion, so adding both of these to your dish provided two portions before you’ve even added anything else! Pulses such as kidney beans also count.

Even if you have to succumb to a pre-packed ready meal, it takes a few moments to chop up some broccoli and add some frozen peas on the side; you’ll still be achieving two portions from your meal.

If you have a bit more time, a stir fry should deliver at least two portions of vegetables; a traditional Sunday roast with all the trimmings will generally provide two to three portions. A tray of roasted vegetables is a nutritious side dish for any main meal and should also provide two to three portions.

A QUICK NOTE ON FRUIT JUICES

Shop-bought orange juice will generally provide one portion of fruit. However, these types of fruit juices are generally high in sugar which can have a negative impact on blood sugar levels. A home made juice or smoothie will contain far more nutrients because it’s fresh and you know exactly what you’re putting in it: assume one glass equals one portion.

So hopefully you can see how easy it is to achieve your ‘five-a-day’ and get even closer to the ‘new’ recommendation of ten a day! The more portions you eat, the more you will benefit from the huge range of nutrients provided by fruit and vegetables.

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

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

Follow and Chat with Suzie on Twitter @nutritionsuzie

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Month: March 2017

Five nutritious snacks to get you through the afternoon!

Vitamin K: everything you need to know!

Sleepy foods: five foods to eat for a great night’s sleep

Easy ways to your ‘5-a-day’: top fruit and veg tips for maximum nutrition

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