Five ways to boost your wellbeing for the rest of 2020

June 29, 2020June 26, 2020 / feelaliveuk / Leave a comment

Clearly, this year has not turned out as any of us could ever have believed as we started the new year in 2020. For many of us, hopes, dreams and plans have had to be changed or put on hold due to the lockdown.

However, there’s still half a year to go, and whilst we are going to be adjusting to a ‘new normal’ it’s actually the perfect time to set some goals (if you haven’t already!)

Clinical Nutritionist Suzie Sawyer shares some great ways to maximise your wellbeing during the second half of your year.

Diet

This is generally at the top of our priority list when talking about making wellbeing changes. There are very few people who think they have the perfect diet delivering optimal health. Indeed, most of us realise our diet could be better but don’t necessarily know how to change things. It may be that you feel you are too busy or find it challenging to improve things.

If, like many people, you’ve put on some extra kilos during lockdown, then why not resolve to make some improvements to your diet right now? If you’ve been drinking too much alcohol, then restrict it to just one or two nights a week. If you’re addicted to sugar, then make sure you’re eating protein at every meal which will help stop sugar cravings. Taking some additional chromium, a key mineral for balancing blood sugar levels, can really put a stop to sugar cravings and help you to feel more balanced generally. And as always aim for as much colour on your plate as possible: fruits and vegetables provide a wealth of health-boosting vitamins and minerals – try to eat at least 5 portions a day.

Exercise

With restrictions on outdoor exercise now eased, and some of us having more time on their hands, why not set yourself some exercise targets for the next six months. Sometimes it helps to have a specific event to train for, maybe a 5 or 10k run, or a charity bike ride or hike, whatever floats your boat.

If you’ve lost your mojo for exercise during lockdown and you’re starting from a low base, then that’s no problem; just congratulate yourself for making the decision and do what needs to be done. Walking is one of the best exercises for weight loss. Start with a half hour walk daily and work up your pace and distance. Remember any exercise is better than none and nothing beats getting your heart rate up in the open air.

Health

The body is an amazing piece of machinery that mostly just keeps working and working whatever we throw at it. However, if we don’t treat it as well as we should, it can lose tolerance, meaning it stops working quite as well.

Over the next 6 months resolve to address any health issues you’re concerned about. Things like low energy are so often related to diet and lack of certain nutrients, especially the B-vitamins found in whole grains, meat, dairy, and fruit and vegetables. Remember that the body is very clever at telling you what’s wrong so it’s always worth listening and then taking appropriate action.

Work

Work for many of us is turbulent right now or very different to ‘normal’. Maybe you’re working from home more, or you’re having to work harder than ever. Perhaps your having some down time. Whatever is going on for you, it’s a great time to assess what you want from your work. Is it serving you well? What can be improved?

During tricky times, many people make life-changing decisions, and take a completely different road. Fear of the unknown often stops us making changes, hence we get stuck with situations that are not quite right. There are some big shifts going on in our lives right now, some we can’t control, but many we can. If you’ve been feeling less than happy with you work life, then resolve to use this time to address issues. And if you need to talk to someone outside of your friends and family network, a life coach can often help unravel what it is you’re looking for.

Long term plans

Some of us feel the need to have a longer-term plan and look out over the next 5-10 years. This is no bad thing as it allows the mind to focus on goals and objectives. Writing plans down also helps; seeing everything on paper really puts thoughts into perspective.

Many of our plans will have been put on hold right now. One thing is for certain: nothing stays the same forever and normality will return at some point. Any work you put in now to yourself, and into your life plans, will stand you in good stead even if it feels like not much can change in the short term.

There’s still a whole half year left of 2020 – make it work for you!

Stay well.

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

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Plan your picnic with a vegetarian twist!

June 22, 2020June 19, 2020 / feelaliveuk / Leave a comment

It’s National Picnic Week and now it’s becoming a little easier to get outdoors, why not embrace the opportunity to get out there and eat al fresco.

Whether you’re vegetarian or not, making your picnic a plant-based delight can really give your health a boost.

Clinical nutritionist Suzie Sawyer shares five tasty picnic dishes to pack and go!

Veggie wraps

These are such a go-to ‘on-the-run’ food, but wraps are also great for picnics because they are so transportable. If you buy wholemeal wraps, you’ll also benefit from eating more energising B-vitamins than you’d find in white wraps.

The great news is that there’s no shortage of fillings. Why not roast up a tray of veggies; these can be prepared the night before and also eaten for dinner. Roasting favourites are courgettes, red onion, peppers and thinly cut sweet potatoes. These veggies deliver plenty of immune-boosting beta-carotene, vitamin C and energising folate. Spread plenty of humous on the wraps (chickpeas, which are the main ingredient in humous, are a great source of veggie protein) and add some chopped falafel, together with the cold roasted vegetables and you’ve got a really filling and sustaining start to your picnic menu.

Quinoa surprise

I’ve called this a surprise because you can add what you like! Quinoa is a staple vegetarian and vegan source of protein and also provides carbohydrates. Quinoa contains all the essential amino acids in varying amounts and is great for anyone who can’t eat any grain derived from gluten. Furthermore, it tastes great and is incredibly versatile!

One of my favourite quinoa dishes is with grilled halloumi, chopped spring onions, tomatoes, cucumber and mint with a little olive oil, garlic and lemon dressing. Any colourful salad vegetables will provide plenty of immune-boosting vitamin C and other antioxidants. Another suggestion is to add goat’s cheese, beetroot and pesto. Beetroot is one of the best vegetables on the planet for cleansing the liver and also providing plant-based iron, which can be lacking in vegetarians.

Frittata

No picnic is complete without frittata. It’s another dish that can be easily made the night before and stored in the fridge. Frittata is a really filling picnic dish and eggs, its main ingredient, are another great source of protein.

All you need are some eggs, cooked potatoes, onions, red peppers and peas. You can actually add whatever happens to be in the fridge – try spinach and mushrooms – and it’s a great way of including additional fibre and, most importantly, colour into your picnic.

Pasta slaw

If you’re looking for an easier option than normal ‘slaw’ which does require quite a lot of chopping, using pasta as the base is a whole lot easier and will keep everyone filled up for longer. Just use wholemeal pasta which helps balance energy levels and, hopefully, avoids the afternoon slump. You don’t want to be missing out on the picnic fun!

Penne pasta is great for this dish so prepare some and cook until its al dente. When cold, add some chopped celery, apples (they don’t need to be peeled), spring onions, a few walnut halves and raisins. If you’re trying to reduce fat load then making the dressing with natural yoghurt, white wine vinegar and mustard is a great protein-rich alternative to mayo.

Chickpea Salad

We know that chickpeas are a wonder food. As well as being the main ingredient in houmous, they’re a great source of protein for vegetarians or carnivores alike. Plus, they’re packed with phytoestrogens, so anyone struggling to balance hormones should include chickpeas regularly in the diet.

For this picnic delight simply use a can of chickpeas, a can of kidney beans, chopped avocado, cucumber, red peppers, and feta cheese, flavoured with your favourite salad dressing and chopped coriander. This dish is loaded with protein, fibre, energising B-vitamins, healthy monounsaturated fats, and skin-loving and immune-boosting vitamin C and vitamin E.

All these dishes are super-easy to make in advance, so you just need to pack up your basket and go!

Stay well.

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

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For everything you need to know about vitamins, minerals and herbs visit our sister site Herbfacts

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Five seasonal foods to start your summer

June 15, 2020June 12, 2020 / feelaliveuk / Leave a comment

The summer solstice on 20^th June officially marks the start of summer, although with such a hot May you could be forgiven for thinking it has been here for a while!

With the onset of summer, nature brings a further array of deliciously healthy and nutritious foods to enjoy.

Clinical nutritionist Suzie Sawyers shares her five favourites.

Courgettes

More romantically named zucchini by the Italians and Americans, courgettes are a great and versatile summer food. They’re a type of small, young marrow with tender edible skins. As with most fruits and vegetables, many of their nutrients are actually found just under the skin hence they’re best eaten with the skin on.

Courgettes are a good source of beta-carotene which is turned into immune-boosting vitamin A in the body as needed. As with other ‘green’ vegetables they also supply a particular carotenoid, zeaxanthin which is great for the eyes. They’re also a good source of immune-boosting vitamin C and brain-boosting folate. Folate is essential for good functioning of the nervous system which is really useful especially right now when many people are struggling with anxiety.

One of the loveliest summer recipes is grated courgette with linguini, lemon juice, garlic, basil and chopped chilli peppers; it makes a fantastic al fresco treat!

Artichoke

It’s not always a go-to vegetable as it’s slightly trickier to prepare. However, why not change things up a little and benefit from its wonderful taste and health benefits? As an additional benefit, artichoke often conjures up thoughts of the Mediterranean which we might not be able to visit for a while.

Artichoke is prepared by discarding the outer toughest leaves to get to the heart. It can then be sliced and either grilled or boiled and served with lemon butter or hollandaise sauce. Alternatively, it can be bought ready prepared and added to pizzas, salads or pasta dishes.

Artichoke’s main health benefits seem to be from its potential to support liver function and reduce cholesterol levels. It also helps feed the friendly gut bacteria, a good balance of which is essential for overall wellbeing.

Watercress

Another green super food, watercress is one of the healthiest salad vegetables with a distinctive peppery taste. In traditional medicine it was used as a kidney and liver detoxifier, just like other members of the cruciferous vegetable family. Furthermore, it’s a great source of minerals especially iron, as well as beta-carotene and vitamin C.

Watercress makes a great summertime soup with Jersey Royals (also in season right now). It is also great in salad with rocket and Parmesan or with other strong flavours such as orange.

Wild Sea Trout

It’s important to look for ‘wild’ which naturally contains astaxanthin (a powerful antioxidant, and the reason for the dark, pink colour), plus the flavour is vastly better than in its farmed counterparts. Some of the best wild sea trout is caught off the Welsh coast, although it’s also fished in European waters.

Sea Trout is an excellent source of super-healthy omega-3 fats which are needed for the heart, brain, skin, hormones, and joints.

At this time of year, sea trout is absolutely delicious cooked on the barbecue and also works well marinated with orange dressing. It makes a wonderfully healthy summer meal alongside Jersey Royal potatoes and plenty of salad leaves.

Aubergine

Another vegetable we often associate with the Mediterranean, especially Greece, is aubergine (also known as eggplant). Interestingly, it’s also widely grown in the UK. Aubergine is still widely used in traditional Ottoman dishes such as Imam Bayildi (aubergine stuffed with onion, garlic and tomatoes). The deep colour of its skin signifies plenty of anthocyanins – powerful antioxidants that help protect the body against degenerative diseases. Aubergine also contains plenty of fibre and folate.

Aubergines are a great summer food because they’re delicious chargrilled and added to other roasted vegetables or in a salad with roasted tomatoes and feta cheese. The only downside is that they tend to soak up plenty of oil so do make sure you use healthy olive oil so at least you’re getting some heart-health benefits.

So, enjoy the amazing colours, tastes and nutritional benefits the new summer season brings.

Stay well.

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

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On your bike: the health benefits of cycling

June 8, 2020June 5, 2020 / feelaliveuk / Leave a comment

One of the positives to come out of our recently restricted lives is that many people have taken to two wheels to get some exercise and enjoy the great outdoors. And what better time to get out there than National Bike Week?

Cycling is a great activity for families and small groups of friends but can be just as enjoyable on your own.

Clinical Nutritionist Suzie Sawyer looks at the health benefits of cycling and how to get the most out of your biking.

What are the health benefits?

Lots of people have turned to cycling recently as a great way of keeping fit. It’s also been a great way to get outdoors, breathe some fresh air and just enjoy the ride. In terms of actual energy consumed, you can burn around 600 calories an hour, or if doing a harder ride, as many as 800. It’s therefore a great way of keeping weight in check. If you’re going out for an hour’s ride, then you don’t need to take any snacks or extra food; the body has its own amazing energy-storage system. But always travel with a water bottle to keep yourself hydrated.

Any form of exercise that elevates the heart rate for around 30 minutes helps with fat burning but also overall aerobic fitness. This is turn has a positive effect on blood pressure, cholesterol levels and protection against Type 2 diabetes. Additionally, cycling is great for mental wellbeing and you see much more of the world when you’re slightly elevated above the hedge line!

How can I make the most of an hour’s ride?

The beauty of cycling is that you don’t need to go out for hours and hours if time is short. Why not set yourself small challenges such as trying to get further on a certain route in a fixed amount of time, meaning you’ve cycled faster? Or try to add some hills or small inclines into your ride. It’s so much harder trying to get a bike up a hill than running it, so you’ll get a much better cardio workout.

However, not every ride needs to be about a challenge because the most important part of cycling or any exercise is to enjoy the experience. Notice the landscape around you and be grateful for the opportunity of seeing the great outdoors and to have some headspace. Vary your routes and try to avoid overly busy roads.

Clearly, it’s a very different experience riding off-road to on-road which is where a hybrid bike is so useful, so you’re not limited to either. Importantly, make sure you’re well hydrated when you start the ride and take a good-sized bottle filled with lightly diluted fruit juice with water. This will provide a very small amount of carbohydrate to keep energy levels up and help the body rehydrate faster, especially when it’s hot.

What about longer rides?

Cycling for half a day or longer, especially with family and friends is a brilliant way of spending some time outdoors. Clearly, if it’s a family event, then you need to make sure kids have the right gear, especially helmets, and have had plenty of sun cream applied beforehand (you can even get burnt on cloudy days at this time of year).

Take plenty of fluids and be careful not to underestimate the amount you might drink; cycling is really thirsty work, especially if you’re tackling more challenging terrain. It’s also a good idea to have some kind of sports drinks with you, as well as water, as they contain electrolytes plus carbohydrates to help avoid dehydration, especially when it’s hot.

If you’re planning on going out for a while, you’ll also need to take some food with you. Energising bagels with jam (always a kids’ favourite), muesli bars, bananas dried fruits and nuts are good choices. Traditional sports bars tend to be loaded with sweeteners so are best avoided if possible unless you’re a competitive cyclist, in which case you’ll need more structured meal replacements.

So, whether you’re out for an hour or a day, any time you can spend on a bike will be beneficial for both mind and body.

Stay well.

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

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For everything you need to know about vitamins, minerals and herbs visit our sister site Herbfacts

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Three delicious and nutritious alternatives to fish and chips

June 5, 2020May 29, 2020 / feelaliveuk / Leave a comment

It’s National Fish and Chip Day and whilst we may be enjoying one too many takeaways during lockdown, they are certainly a treat during these challenging times.

But if you’re feeling like a healthier treat is needed why not mark the day instead with an alternative but delicious fish dish that’s much healthier?

Suzie Sawyer Clinical Nutritionist shares her three fish dish favourites.

Salmon Stir-fry

When we’re talking about healthy fish dishes, salmon is top of the list. For those who are not big salmon lovers, this dish is great because it’s got some strong flavours which help mask the fish flavours; it’s tasty and really easy. With any salmon dish, always try to find the Wild Alaskan Salmon because it’s fished in less polluted waters and contains natural astaxanthin – one of the most powerful antioxidants on the planet (it’s also what makes salmon pink!)

Salmon is one of the best sources of omega-3 fats, essential for the brain, joints, hormones, skin and eyes. We all need to eat omega-3s regularly in our diets as they can’t be made in the body.

For this easy dish, simply fry up some onions, peppers, ginger, garlic, carrot strips and tenderstem broccoli in some olive oil, add the chopped salmon and heat until cooked (only a few minutes needed). Add some five spice, soy sauce, a sprinkle of sesame seeds and some chopped fresh coriander. In just a few minutes you’ve got a brilliant brain-healthy meal delivering loads of super-healthy antioxidants from the salmon and colourful veggies. Plus, garlic and ginger are great for the digestion and for boosting immunity. Enjoy with noodles or rice.

Barbecued squid

Squid is a high protein, low fat fish that just oozes thoughts of summer! It also contains good amounts of energising vitamin B12. Squid also includes trace minerals such as potassium, iron, phosphorus, and copper, all frequently deficient in UK diets. You can buy squid already pre-prepared from the supermarket. Better still ask the fishmonger to prepare it for you.

Squid is generally known as calamari, which is deep-fried in breadcrumbs, considerably increasing the fat content (just like traditional fish and chips). This recipe is certainly much healthier, and you’ll not feel bloated and uncomfortable after eating.

Squid is great loaded onto skewers, alternated with red peppers and onions, and wrapping the tentacles (if you have them) around the skewer. Simply barbecue, squeezing lemon juice over the skewers and enjoy immediately.

White fish Thai-style

This recipe can be used with any white fish but works especially well with sea bass. All white fish is rich in protein, low in fat and incredibly versatile. The dish works really well with some roasted sweet vegetables including sliced sweet potatoes and beetroot for a real superfood boost: both of these vegetables are loaded with anti-ageing antioxidants.

For the Thai fish, place the fish in an ovenproof dish and grate some garlic, ginger, finely shopped chilli and the zest of a lime on top. Then squeeze over the juice of the lime, some soy sauce and a few drops of Tabasco. Ideally the fish should be marinated for a couple of hours in the fridge, so the flavours really infuse into the fish. It can then be roasted in the oven for around 20 minutes or until cooked to your liking.

So, enjoy these fish alternatives – you can always add some low-fat oven chips or homemade sweet potato chips as a side for an extra treat!

Stay safe.

FOR MORE GREAT DIET 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.

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For everything you need to know about vitamins, minerals and herbs visit our sister site Herbfacts

All images: Shutterstock

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Five ways to boost your wellbeing for the rest of 2020