Five foods for a healthy heart

September 28, 2020September 25, 2020 / feelaliveuk / Leave a comment

As the heart is one of our hardest working organs so it makes sense to look after it as much as possible. The risk of heart disease increases with age but, unfortunately, problems can start much earlier and may not always make themselves known.

So, this World Heart Day make now the time to be kind to your heart.

Clinical nutritionist Suzie Sawyer shares five foods to help support your heart health.

Beetroot

Beetroot is often referred to as a super food because it delivers so many amazing health benefits. It is especially high in antioxidants which help protect the artery wall from damaging free radicals. However, it’s also been discovered that beetroot contains specific plant compounds with anti-inflammatory effects. Certain types of heart disease such as atherosclerosis are characterised by chronic inflammation and beetroot can help to reduce the risks associated with it. Furthermore, beetroot juice has been found to help lower blood pressure.

Even better, beetroot is delicious either in sweet or savoury dishes, and makes a wonderful addition to any tray of roasted veggies.

Salmon

Salmon and all oily fish including sardines and mackerel contain the essential omega-3 fats that are known to protect the heart and also encourage healthy blood flow through the veins. They also have wonderful anti-inflammatory benefits which will have a positive effect on the health of the arteries.

Whilst smoked salmon does contain a high level of salt, it’s still rich in omega-3s so is great for a Sunday morning treat with your scrambled eggs!

Tomatoes

Tomatoes are actually one of the most researched of all fruits and vegetables in relation to heart health. Indeed, much research has looked at the ability of tomatoes to reduce overall cholesterol levels and also raise protective HDL levels. Plus, tomatoes are high in antioxidants, specifically carotenoids, which protect the artery wall from plaques that can cause damage if left unchecked.

Even better, tomatoes are very easy to include into the daily diet. They are actually more powerful when cooked so they make a great start to the day, grilled with some avocado on toast or added to a wealth of pasta, soups, roasted veggies or one-pot dishes.

Garlic

Often regarded by naturopaths as a miracle food because of its ability to combat so many different illnesses, it’s also great for heart health. Garlic can help lower blood pressure, reduce cholesterol levels and also raise HDL levels. In higher amounts, it can also help break down blood clots.

So many savoury dishes benefit from some added garlic, especially stir-fries, soups, curries, veggie sides, lamb and fish dishes.

Oats

Oats are another super food when it comes to heart health. Specifically, they contain a form of soluble fibre known as beta glucan which has been strongly linked to improving cholesterol levels. It can reduce both cholesterol and other blood fat levels. Whilst beta glucans can also be found in other whole grains such as wheat and barley, oats are the best source. Plus, they are naturally lower in gluten, so less likely to cause digestive issues.

To put it bluntly, cholesterol has to be removed from the body via the stool, hence having healthy bowels is essential. Soluble fibre naturally binds to cholesterol with bile from the liver and transports it safely out of the body.

With the winter months now approaching, it’s a great opportunity to make porridge your go-to breakfast. Add some delicious berries (from frozen is fine), a little natural yoghurt and you’ve got the perfect start to the day. Make sure you’re eating whole grain oats though, as the level of fibre is much reduced in the ready-made porridge sachets.

So, why not try some of these easy wins when it comes to your heart health?

Stay well.

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Five ways to improve your fitness through nutrition

September 23, 2020September 11, 2020 / feelaliveuk / Leave a comment

We’re all in a slightly strange world right now and everyone has been affected in some way or another. However, by keeping physically fit, you’re more likely to be able to cope better with what life throws your way.

It’s amazing how much we can influence fitness levels just by making a few dietary tweaks along the way.

This National Fitness Day clinical nutritionist, Suzie Sawyer, shares her five top tips for improving your fitness through nutrition.

Protein

Many people associate carbohydrate foods with fitness and endurance. Whilst carbohydrates are clearly very important (they are one of our key macro nutrients), protein is key.

Protein is essential for repair and for building bones and muscles, as well as hormone and immune function. All these factors are key when improving fitness levels and overall wellness. Eating too little protein can cause the body to ‘break down’ rather than build stronger, leaner muscle mass. Indeed, the more muscle you have, the more metabolically active the body is, and the more calories are burned at rest. That doesn’t mean by eating lots of protein, you’re going to look like pop-eye! You’ll simply be building a strong base.

So how much protein do we need? Clearly it depends on exertion levels and those undertaking serious body building sports will need much more. However, for overall great health, ensure you’re eating some protein at every meal. Eggs are great for breakfast; chicken, turkey, fish, soya produce, beans, meat, dairy and nuts are all good sources of protein for lunch and dinner. A bowl of white pasta with a tomato-based sauce is not going to cut it from a protein perspective, so try to plan your meals around protein.

Ditch the junk

Refined foods such as cakes, biscuits, pastries and ready meals are all sources of carbohydrates, but they don’t provide any nutritional benefits, just empty calories. In fact, these foods upset blood sugar balance and deplete rather than enhance energy levels.

Alcohol, fizzy drinks and too many caffeinated drinks also have the same effect. There is research to suggest that exercising after having a strong coffee does help improve fat burning which is great. However, if you’re a caffeine junkie, consuming lots of coffee throughout the day, then you’ll get that ‘tired but wired’ feeling, and anxiety levels will increase; certainly not what’s needed especially at the moment. Be mindful of how much you’re consuming overall. The odd treat is fine but not every day.

Nutrients for sleep

Rest and peaceful sleep are essential for improving fitness levels and for wellness generally. The body repairs, detoxifies and absorbs nutrients whilst we’re asleep so it’s important to ensure yours is as good as it can be.

A good bedtime routine is essential. Turning off all electronic devices around two hours before bedtime is also important as blue light affects the brain and will keep you awake.

Additionally, foods containing the amino acid tryptophan helps produce melatonin, our sleep hormone; great foods to eat are oats, bananas, soya produce, eggs, chicken, turkey, nuts and dairy. The ‘old-wives tale’ recommends a warm, milk drink before bedtime and this rings true. Half a cup of either milk or soya milk with a few almonds about an hour before bedtime is one of the most effective and easiest ways of getting a good night’s sleep.

Hydration

All athletes know that being properly hydrated can make all the difference when it comes to performance. Whilst we’re not all about to run a marathon, it’s important to keep well hydrated throughout the day. Your body will retain water making you look puffier if you’re not drinking enough.

Herbal and fruit teas can count towards the target of 1 ½ – 2 litres daily but there is no substitute for plain water for keeping everything running smoothly and energy levels in good shape.

Energy-dense foods

Whilst protein is essential for fitness, eating energy-rich foods are also needed for keeping everything in good balance. For healthy carbohydrates think whole grains in the form of oats, quinoa, wholegrain rice, wholemeal bread, beans, as well as green leafy veg and energy-dense vegetables such as sweet potatoes.

It is, however, important to be mindful of portion sizes; we all know when our plate is overly filled. As with everything, it’s all about balance!

So, follow the above 5 steps in order to improve your fitness levels through good nutrition and overall wellbeing.

Stay well.

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Going organic: what are the benefits?

September 14, 2020September 11, 2020 / feelaliveuk / Leave a comment

Sales of organic food have grown exponentially over the last 20 years in the UK and across Europe. However, there is still widespread confusion about the differences between organic and non-organic foods, and whether they’re healthier for us or not.

And it’s not just fruit and vegetables; we often forget that grains, nuts, seeds and many other foods can also be certified as organic.

Clinical Nutritionist Suzie Sawyer helps to cut through some of the confusion.

What is organic farming?

Organic farming is a way of producing food using natural resources, substances and processes and maintaining higher standards of animal welfare. It differs from ‘normal’ farming methods because the use of artificial chemical fertilisers and pesticides are severely limited. Soil is ‘fed’ to encourage a wider range of crops can be grown from healthier soils, and genetically modified (GM) and irradiated crops are banned. In the UK, organic standards, which are very tightly controlled, are generally certified by The Soil Association, although there are eight approved UK organic control bodies.

Why choose to eat organic?

There are many reasons to choose organic produce but primarily it’s to avoid eating foods containing pesticides and other chemicals. Apples are especially subject to chemical additives with a non-organic apple often being sprayed up to 16 times with 36 different chemicals. It is one of the reasons for advising people to peel apples before eating them as it’s not possible to wash off all these chemicals from the outer skin.

Do organic foods contain more nutrients?

The short answer is yes! Organically grown crops have been found to contain more vitamin C, energising iron, calcium and magnesium (great news for the bones) and other antioxidants, especially selenium. One of the reasons selenium is so deficient in the UK population generally is that our soils are depleted; organic farming aims to replenish our soils. And organic milk, as another example, contains 70% more omega-3s than non-organic. Organic food, as the name suggests, is much closer to nature’s intentions than non-organic.

What about pesticides and additives?

Only 20 pesticides are permitted in organic farming and they are derived from natural ingredients. Conversely, there are over 300 used in non-organic farming which is not just potentially dangerous to human health, they are also harmful to the environment and wildlife. Whilst pesticides are not supposed to find their way into our food chain, Government testing found around 47% of foods contained some form of pesticide residue. The effects on our health are largely unknown but exposing the body to potentially harmful chemicals is certainly not ideal for our health.

Does organic food taste better?

Another big fat yes! Anyone who has compared the taste of organic to non-organic carrots, just as one example, would certainly agree. The problem with many of our fruits and vegetables is their growth has been chemically enhanced, which in turn damages the taste. Organic produce is grown more slowly and has a lower water content, which in turn significantly improves the flavour.

With much higher standards for food production overall, it certainly makes sense to eat organic as much as possible. The slightly higher price tag is well justified when it comes to taste, quality and our health.

Stay well.

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Managing Migraines: natural support and nutritional advice

September 7, 2020September 4, 2020 / feelaliveuk / Leave a comment

Migraine Awareness Week always brings the pain of migraine into sharp focus. Indeed, there are around six million sufferers in the UK dealing with this difficult and sometimes, debilitating, condition.

However, we understand much more about migraine now and, importantly, how certain foods can help.

Clinical nutritionist Suzie Sawyer shares her five top migraine food and lifestyle tips.

Increase magnesium-rich foods

The mineral magnesium is very calming and is often found to be deficient in migraine sufferers. When deficiency has been rectified, the condition often improves. Top of the list of magnesium-rich foods are green, leafy vegetables especially broccoli and spinach, so try to include some in your diet every day. Importantly, try to eat a range of colourful fruits and vegetables which help to manage inflammation generally throughout the body.

All nuts and seeds (and even peanut butter), whole grains, including oats and brown rice, soya products (not soy sauce) and bananas are magnesium-rich so there’s plenty of choice. Why not mix up some pumpkin seeds, cashews, peanuts and almonds as a great on-the-go snack?

Keep blood sugar balanced

Fluctuations in blood sugar can often trigger migraine attacks. Eating protein at every meal is important for keeping everything in good balance. Great protein foods include chicken, turkey, eggs, all fish (ideally not tinned), quinoa, beans and nuts. You will also find energy levels are sustained much better throughout the day by eating protein regularly.

On the flip side, certain foods, especially aged cheese, contain amines which are a known migraine trigger. In fact, it’s best to avoid all cheese. Other amine-containing foods to watch out for are fermented meats, mushrooms, miso, soy sauce, chocolate, wine and beer.

Steer clear of wheat

It would seem that wheat can often be a migraine trigger, even if you’re unaware of any digestive upsets it might be causing.

Wheat-containing foods include bread, pasta, cakes, biscuits and cereals. However, the great news is that there are plenty of wheat-free alternative grains including oats, quinoa, buckwheat, rice, rye and barley. And because so many sweet, refined foods contain wheat, by avoiding those you’ll automatically be reducing sugar-load (another trigger) and will be helping your waistline at the same time.

Get moving

Keeping good blood flow around the body is key for helping prevent migraines with lack of exercise being a known trigger for an attack. Whilst very intensive training might not be a good idea, gently elevating the heart rate with some brisk walking, cycling, or dancing is great for the body, but also the mind.

Stress is a definite migraine trigger and many people will certainly have been dealing with some difficult situations over the last few months. If you can find an exercise or activity that you enjoy, the benefits for your body and soul will be enormous. Even a brisk walk around the block can clear the head and encourage good blood flow around the body.

Take the herb Feverfew

Feverfew can be incredibly effective at helping reduce both frequency and duration of migraine attacks. It can take about two to three months to really work, but it’s well worth embracing the power of nature to find a solution.

Extensive research around feverfew has found that it contains a wealth of anti-inflammatory compounds, plus it reduces the body’s ability to produce histamine (an amine). Additionally, feverfew contains parthenolide compounds which may help reduce blood vessel constriction as well as encourage production of serotonin: this is in the same way traditional migraine medication works. It’s certainly worth turning to nature for some herbal help.

So, if you’re struggling with migraine, resolve to try some new natural and nutritional approaches to help to ease the pain.

Stay well.

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.

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

Follow and Chat with Suzie on Twitter @nutritionsuzie

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

All images: Shutterstock

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Get more out of life

Month: September 2020

Five foods for a healthy heart

Beetroot

Salmon

Tomatoes

Garlic

Oats

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