Winter preparation to fuel your immune system

November 30, 2020November 27, 2020 / feelaliveuk / Leave a comment

We do not need reminding that winter is upon us again! It’s not just cold, miserable weather that gets us down, but it’s also the onset of the cold and flu season. And that’s not withstanding other potential health concerns with COVID-19.

The good news is that nature has our backs by providing a wealth of immune-boosting vitamins and minerals to protect us against unwanted invaders.

Clinical Nutritionist, Suzie Sawyer, shares her five top vitamins and minerals to support the immune system all winter long.

Vitamin C

Vitamin C is one of our most important immune-boosting vitamins. This is because it helps uprate production of white blood cells within the immune system to help fight of viruses and infections. It’s also one of our key antioxidant vitamins, further supporting overall health and helping bat away those unwanted invaders.

Interestingly, whilst citrus fruits are high in vitamin C, they are not the richest sources. All fruits and vegetables deliver good levels but guava fruit, bell peppers, kiwi fruits, strawberries and broccoli come out tops.

Iron

Iron is very protective of our immune defences. As its name suggests, disease-causing microbes literally must penetrate its steely wall to cause harm. One of the main symptoms of iron deficiency is tiredness and fatigue so do get your levels checked with a blood test from your GP if you’re concerned.

The best food source of haem iron (its most absorbable form) is red meat. However, for non-meat eaters, green leafy vegetables, all types of beans, dried fruit and fortified cereals are good sources. And if you eat your fortified breakfast cereal, together with a glass of orange juice, its vitamin C content will further help iron absorption.

Vitamin B6

Vitamin B6 helps ramp up the immune system in a number of ways, making it a clear player when it comes to protecting the body from colds and infections. It’s also needed to help the body produce energy from food so its importance can’t be overlooked.

With Christmas fast approaching, nut lovers will be pleased to know that pistachios are a great source of vitamin B6, although you’d clearly need to eat quite a few! Fortified cereals, salmon, bananas, beans, cheese and eggs are all rich in vitamin B6. In fact, it’s found in most whole grain foods so make sure they feature highly in your diet.

Zinc

Often described as one of the hardest working minerals, zinc is needed for over 300 different enzyme reactions within the body. Essentially, it plays a role in most body systems, especially the immune system, specifically helping to fight off viruses. There is also research to suggest that it can help shorten the duration of colds. However, prevention is always better than cure, hence it’s a key mineral to eat plentifully.

Oysters are one of the richest sources of zinc. However, they are not everyone’s bag, so seafood, seeds, wild rice, beef and spinach also contain good amounts of zinc.

Vitamin A

Vitamin A is key for immunity, initiating antibody responses as well as increasing white blood cell production to help kill off unwanted invaders. It also works on maintaining mucous membranes within the body which play a protective role.

Vitamin A is only found in animal foods which can be tricky for vegetarians and vegans. However, vitamin A is also produced within the body from beta-carotene and this is found primarily in red, orange, green and yellow fruits and vegetables. Sweet potatoes, carrots, cantaloupe melon, broccoli and apricots are especially rich in beta-carotene.

With so many immunity-boosting foods to choose from, why not make this winter your healthiest yet!

Stay well.

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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 health-boosting seasonal foods for November

November 23, 2020November 19, 2020 / feelaliveuk / Leave a comment

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With winter rapidly approaching and the ever-present need to protect our immune system, why not add some wonderfully colourful and health-giving foods to your daily diet?

Eating seasonally means you are getting the best out of these foods and if you can buy locally, even better.

Clinical Nutritionist Suzie Sawyer shares her top five foods in-season right now and awaiting arrival onto your plate!

Turnips

Now is the perfect time to be eating root vegetables and it’s no coincidence that many are in season during autumn and winter. At this time of year, we need to be grounded within ourselves to help protect the body from unwanted illness. Turnips fit the bill perfectly.

Turnips are part of the super-healthy cruciferous vegetable family, which includes Brussels sprouts and kale. They provide plenty of immune-boosting vitamin C as well as calming minerals including calcium. They’re also packed with fibre and contain a small amount of protein.

Turnips are not always top of the shopping list because people are unsure what to do with them. They have such a delicious naturally ‘rooty’ flavour, they need no more than to be peeled, cut, and placed in the oven to roast with a little olive oil and the tasty herb, thyme.

Beetroot

If you want to brighten up your plate whilst enriching your health, beetroots are the perfect answer. Often termed ‘super foods’ they really live up to their name. Their rich red/purple colour means they are packed with anthocyanins – plant compounds high in antioxidants which help protect us against disease. They are also rich in energising folate and heart-loving potassium, as well as being great for detoxifying the liver.

Whilst you might not want to eat them cold in a salad right now, why not cook them and serve them warm with sliced pears, goats’ cheese and toasted walnuts? They’re also delicious roasted in the oven and served with other root vegetables as a side.

Venison

A sometimes-forgotten meat, and not as readily available as other red meats, venison is lower in fat and slightly higher in protein. Because deer are predominantly ‘free-range’ their meat is intrinsically lower in fat, including cholesterol.

Essentially deer are only fed on grass, wildflowers, clover and legumes, all naturally rich in essential nutrients, making it a great food choice. This also makes the meat super-tasty and tender, therefore it only needs lightly cooking as a steak and can be served up with a choice of vegetable sides.

Oysters

Whilst we often talk about oysters in February, specifically around Valentine’s Day, they are in season right now. It is their richness in the mineral zinc, essential for fertility and reproductive health, that has given them their claim to fame as an aphrodisiac. However, zinc is also essential for immune health.

Oysters are also rich in protein and low in fat, making them a great meal choice or decadent starter.

Apples

Their list of health benefits is nearly as long as the number of varieties of apples! Whatever the variety, they all contain some wonderful nutrients and provide benefits especially to the digestive tract. They help feed the good bacteria that naturally reside in the gut and which are essential to overall wellness.

Apples contain an abundance of polyphenols – plant compounds that provide so many health benefits, especially antioxidant protection. They have also been found to help reduce cholesterol levels, and this is mainly down to their high fibre pectin content. This fibre also helps to keep the bowels moving smoothly. And for those watching their waistline, apples have a stabilising effect on blood sugar levels, which is key in maintaining weight in the healthy region.

So, enjoy some variety and colour and look for foods in season right now for the greatest health benefits.

Stay well.

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

All images: Shutterstock

Take the Veg Pledge

November 16, 2020November 6, 2020 / feelaliveuk / Leave a comment

Vegetables provide so much nutritious goodness for us that they should feature much more frequently as the main event of a meal rather than just a side dish.

Eating a more plant-based diet is great for our overall health, so get peeling and chopping and reap the benefits!

This Veg Pledge month, Clinical Nutritionist Suzie Sawyer shares some great ideas for including more vegetables in your daily diet.

Colourful smoothies

We often think of smoothies as only being fruit-based but they can taste equally delicious by including more vegetables than fruit. Whilst you’ll lose most of the fibre from the vegetables by blending a smoothie, you can add extra fibre in the form of flaxseeds which are also rich in the healthy omega-3 fats.

Whilst the recommended daily amount of fruits and vegetables is five portions (and currently only 27% of the population achieve this) optimal health can be achieved by aiming for closer to ten portions. However, it is quite difficult to eat this amount, hence smoothies are the perfect answer.

For a tasty green smoothie, blend cucumber, carrot, celery, ¼ avocado, spinach plus some apple and banana for sweetness, together with unsweetened almond milk (or soya if preferred). You can change the taste (and colour) by using berries rather than apple. The perfect start to the day!

All vegetables and fruits are rich in immune-boosting vitamin C, essential through the winter months. Plus, vegetables are loaded with varied carotenoids. Some of these are turned into vitamin A in the body as needed, but they also serve as powerful antioxidants, further protecting the immune system and holding back the ageing process.

Make warming soup

Another perfect and very easy way of increasing your vegetable intake is by making soups. As with smoothies, there are no end of variations. However, if you want to create something more filling, perhaps for lunch, then it’s great to add some protein in the form of beans or lentils (colours and varieties of your choice) to sustain you until dinner time.

For a really tasty and warming winter soup simply boil up some carrots, celery, leeks, and chopped potatoes with some vegetable stock, garlic and thyme (plus the lentils). If you want to change it up, why not add some chopped coriander or cumin? Or create a green soup using garlic, broccoli, courgette and spinach with some grated parmesan for added creaminess if you fancy it.

Whilst the vegetables provide lots of energising B-vitamins, the additional protein in the form of beans or lentils will further boost B-vitamins, and keep you feeling fuller for longer. So, hopefully you’ll be less likely to be tempted to snack later in the day.

Roast up a trayful

Roasted vegetables tick all the boxes. Not only are they delicious, but they can also be eaten with a protein source such as fish, chicken or quinoa for a perfect meal. A trayful of veggies is loaded with fibre to keep everything moving smoothly and will aid digestion. And for even more variety, roasted vegetables are delicious cold, and added to salads.

A mixed and colourful tray will deliver a plethora of nutrients. All vegetables contain vitamin C in different amounts, but Jerusalem artichokes and asparagus are also great for feeding the beneficial gut bacteria. Courgettes are rich in lutein and zeaxanthin – both carotenoids which are especially beneficial for the eyes.

Beetroot is simply a super food! They are loaded with energising folate, iron and compounds that help liver detoxification. And the orange favourites that are carrots and sweet potatoes are both rich in the powerful antioxidant, beta-carotene.

As with all these vegetable recipes ideas, you’ll never get bored because there are so many different ones to choose from. Why not try roasting some veggies you’ve never eaten before such as aubergines or fennel? And for some added taste and protein, why not sprinkle with feta cheese?

So, make sure to include more vegetables in your diet and take the Veg Pledge today!

Stay well.

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

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Winter wellness: taking care of you

November 13, 2020November 6, 2020 / feelaliveuk / Leave a comment

The winter weather is rapidly approaching, and with the country now in another lockdown, there has never been a better time to really start looking after yourself.

Clinical Nutritionist, Suzie Sawyer, shares her top tips for being kind to yourself including improving sleep, enjoying greater energy levels and having glowing skin.

Sleep – the cornerstone of wellness

Getting sufficient sleep is essential to feeling energised and having healthy glowing skin. Everything suffers health-wise with a lack of sleep, including how we look and feel. If you’re struggling to sleep (as so many people are right now), the most important thing is to look to your diet in order to make some improvements.

The mineral magnesium is incredibly calming so try to eat foods rich in magnesium for dinner including beans, tofu, green leafy vegetables and nuts, which will all help improve sleep.

The amino acid tryptophan is important because it helps produce melatonin, our key sleep hormone. Milk (soya, dairy and almond milks) contain tryptophan which is why having a warm milky drink before bedtime can be so effective.

Additionally, almonds contain melatonin, (as do cashews and pistachios, in lesser amounts) making them a very effective pre-bedtime snack. Milk and nuts also contain calcium, another calming mineral. Just by taking a little care and being kind to yourself, can make a whole lot of difference to how you sleep.

Energy – feed it to your body

Do you feel tired all the time? Firstly, be kind to yourself and don’t beat yourself up if you don’t have the energy to do things. It’s hard to feel energised and motivated when we are all in a state of flux. However, there are some particularly energising nutrients that can certainly help.

Enter the family of B-vitamins which all generate energy, primarily from the food we eat. They are widely found in a range of foods especially whole grains, meat, fruit and vegetables and beans – in fact, in all healthy foods! If your diet is colourful and varied, then you should be getting what the body needs and this will help boost energy levels.

‘White’ foods such as pastries, cakes, white rice, pasta and bread contain very little in the way of B-vitamins and will upset blood sugar levels, stripping energy rather than topping it up. Being kind to your body is about fuelling it with as much nourishment as you can at each mealtime.

Skin – radiate from within

How your skin looks and feels mainly comes from within. If what you’re putting in isn’t right, it will show in your skin which may look dull and lifeless. Being kind to your skin means providing it with specific beauty vitamins such as biotin, rich in eggs, beans, nuts and liver. Plus, collagen, the body’s main structural protein, naturally declines with age, and a lack of which can leave the skin looking dull and less springy.

It’s important for all body systems and especially the skin to eat plenty of protein each day; include some at every meal – think eggs, meat, poultry, beans, nuts, dairy or fish. This will also help collagen production. Additionally, there are plenty of collagen supplements on the market, to further boost levels.

Collagen also needs vitamin C in order to work efficiently, so make sure you’re eating at least the recommended five portions of fruits and vegetables daily. Vitamin C is also a powerful antioxidant protecting skin from free radical damage which is responsible for the ageing process. Your skin will certainly appreciate some kindness.

So, treat yourself to some kindness and it will really improve the way you look and feel, both now and in the future.

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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Stress and anxiety: lifestyle changes you can make to help restore some calm

November 4, 2020October 30, 2020 / feelaliveuk / Leave a comment

Stress and anxiety levels are likely to be at an all-time high right now, for obvious reasons. Feeling anxious can be very unsettling and result in us not living our lives as we would like to.

Rather than trying to cope with it and accept it as ‘normal’, why not look to diet and lifestyle changes which could help to soothe your mind?

Clinical nutritionist, Suzie Sawyer, shares some of her top tips.

Nutritional swaps

It’s sometimes difficult to imagine that what we eat can have a marked effect on brain function, anxiety levels and mood. For example, certain gluten-containing foods can cause low mood in some people. Equally a lack of nutrients, especially zinc and B-vitamins can adversely affect mood and also cause anxiety.

It’s important to make all mealtimes count as an opportunity for nourishing the body. For example, simple swaps such as wholemeal pasta instead of white and including fish (particularly oily fish such as salmon) rather than fish fingers, twice a week is a great start.

Additionally, try to eat vegetables (which can be from frozen), particularly the green leafy variety, every day. They can make a big difference to brain function as they are rich in the calming mineral magnesium. Aim for at least 5 portions of fruit and vegetables a day, with 3-4 of these being vegetables.

Always think brown rather than white when it comes to choosing whole grains, for example brown wholemeal bread and whole grain brown rice. All these foods are nutrient-dense and will help to stabilise mood.

Avoid the agitators

Whilst many people think that alcohol makes them happy, it’s actually a depressant, therefore having plenty of alcohol-free days is essential. Alcohol also upsets blood sugar balance, especially the day after. This can leave you feeling tired and often craving sugary, carbohydrate-heavy foods, which further deplete energy levels.

Caffeinated drinks also cause blood sugar disturbances, which in turn affects mood. Drinking decaf tea and coffee or herbal and fruit teas, together with 1.5 litres water daily will really reduce the caffeine load. Some people are more susceptible to the effects of caffeine than others, but there will always be some kind of effect which may exacerbate anxiety.

Sleep support

Anxiety can cause sleep issues. Changes to diet and lifestyle can have a really positive impact on getting a peaceful night. However, if sleep is still an issue then it may be worth trying a supplement of 5-HTP, readily available in health food stores.

5-HTP is the pre-cursor to tryptophan which produces our happy hormone, serotonin and in turn, melatonin, our sleep hormone. It has the dual effect of reducing anxiety and encouraging restful nights. 5-HTP is best taken about one hour before bedtime with a carbohydrate snack.

Traditional remedies such as spraying lavender on the pillow can also be incredibly effective. Even having a warm bath with some lavender oil an hour or so before bedtime can make a real difference.

Herbal help

Nature has incredible healing powers. The herb passionflower works on one of the brain’s calming neurotransmitters, GABA, helping soothe anxiety and a nervous stomach.

Camomile works in similar ways, so drinking camomile tea before bedtime is great, but also through the day can help too. Additionally, valerian helps calm the body without causing excess drowsiness, and can also help solve sleep issues.

Treat yourself to kindness

It’s all about the messages you give to yourself. Often without realising we beat ourselves up, bemoan that we could be better or get unnecessarily angry about things we can’t change right now.

Resolve not to listen to the inner voice when it chatters on your shoulder but take some time out for you. Think about the simple pleasures that bring you joy and help calm the mind; a movie you’ve been meaning to watch for ages, a home spa treatment or a great book that you can escape into.

Allow yourself to enjoy these moments; don’t feel guilty and try to push away any negative thoughts to help promote feelings of calm. Take some positive actions in order for the changes to be felt.

So, with a few simple changes to your diet and lifestyle, you can help to calm an anxious mind and body.

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: November 2020

Winter preparation to fuel your immune system

Vitamin C

Iron

Vitamin B6

Zinc

Vitamin A

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

Five health-boosting seasonal foods for November

Turnips

Beetroot

Venison

Oysters

Apples

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

Take the Veg Pledge

Colourful smoothies

Make warming soup

Roast up a trayful

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

Winter wellness: taking care of you

Sleep – the cornerstone of wellness

Energy – feed it to your body

Skin – radiate from within

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

Stress and anxiety: lifestyle changes you can make to help restore some calm

Nutritional swaps

Avoid the agitators

Sleep support

Herbal help

Treat yourself to kindness

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

Vitamin C

Iron

Vitamin B6

Zinc

Vitamin A

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

Share this:

Turnips

Beetroot

Venison

Oysters

Apples

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

Share this:

Colourful smoothies

Make warming soup

Roast up a trayful

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

Share this:

Sleep – the cornerstone of wellness

Energy – feed it to your body

Skin – radiate from within

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

Share this:

Nutritional swaps

Avoid the agitators

Sleep support

Herbal help

Treat yourself to kindness

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

Share this: