Seasonal eating: what to add to your diet in January

January 25, 2021January 22, 2021 / feelaliveuk / Leave a comment

Traditionally January tends to be a dull and dreary month for most people! Post-Christmas blues, dark days and poor weather, not to mention the current lockdown.

This makes now an even better time to embrace the delicious, colourful and nutritious seasonal food currently available.

Clinical Nutritionist, Suzie Sawyer, shares her five favourite seasonal foods for January.

Venison

Venison often gets forgotten when thinking about red meat, but it’s a wonderfully healthy food. Much of our UK venison is produced from deer that roam freely, therefore the meat is very tasty and extremely low in fat. Indeed, venison has less fat than other red meats and also a skinned breast of chicken.

Importantly venison is higher in iron than other red meats and contains some of the super-healthy omega-3 fats. Even better, it’s incredibly easy to cook – it works just like steak Therefore, it can be lightly pan-fried and is delicious in stews. Because venison is so lean and soft in texture, it doesn’t take too much work to produce a superb meal.

Mackerel

Although not always strictly from UK waters as it’s often sourced from the Mediterranean as well as the north Atlantic, January it’s still a great time for eating mackerel.

Mackerel’s main ‘claim to fame’ is its wealth of omega-3 fats. We know from the National Diet and Nutrition Survey (NDNS) that we’re widely deficient of these essential fats the UK. Omega-3s are needed for a healthy heart, eyes, brain, skin and for good hormone and joint function. Eating mackerel once a week will provide at least half of the weekly recommended intake of omega-3s.

Whilst it might be too ‘fishy’ tasting for some, it’s delightful to eat a naturally moist fish. Mackerel is great lightly grilled with just a squeeze of lemon juice.

Onions

A staple in many dishes, onions are incredibly versatile and come in different shapes and colours, but all are nutritionally beneficial. Onions are packed with powerful flavonoids – plant compounds that have antioxidant qualities, helping protect us from disease and the ageing process.

One of these flavonoids, quercetin, helps control the production of histamine, responsible for unpleasant allergic symptoms, especially for hay fever sufferers. Eating plenty of quercetin-rich foods prior to the hay fever season can help dampen down some of these symptoms, so it’s good to start now.

Whether you choose white onions, red onions, spring onions or shallots, it’s more a question of taste rather than any real difference in nutritional goodness. Plus, they’re all full of fibre so will help keep everything moving smoothly through the digestive tract.

Cauliflower

A worthy member of the super-healthy cruciferous vegetable family, cauliflower is not only rich in many nutrients, but it also contains a wealth of phytonutrients with additional health benefits.

Top of the list are glucosinolates which help manage inflammation throughout the body, aid detoxification and digestion and support the immune system. Whilst cauliflower is high in antioxidants due to its many plant compounds, it’s also rich in the mineral manganese which is needed to produce one of our powerful antioxidant enzymes (as well as being good for the joints).

Because it has a distinctive strong taste, cauliflower is great added to meals as a vegetable side, having been lightly steamed. Alternatively, it works really well in curries or with Asian flavours and dishes.

Red Cabbage

A regular on the Christmas dinner table, red cabbage is in season during the winter months and is well worth including in meals well after the festive period.

Interestingly, whilst all cabbages are highly nutritious, being another member of the cruciferous vegetable family, red cabbage has a nutritional edge. Its deep red colour provides additional anthocyanins which are powerful antioxidants. Red cabbage is also very rich in other antioxidant nutrients including vitamin C and manganese, plus vitamin K, essential for healthy blood flow and joints.

In terms of enjoying its delicious flavours, braised red cabbage with chopped apple (also now in season) is wonderful. It also works really well in sweet and sour dishes, with Asian flavours, in stir fries or soups.

There are so many great reasons for eating seasonally; apart from enhanced taste, the nutrient profile of food is generally always better. Enjoy!

Stay well.

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

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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

Five foods to boost your mood this January

January 18, 2021January 15, 2021 / feelaliveuk / Leave a comment

January is often a month where people struggle with low mood, partly because of the dark days and cold and miserable weather. And that’s notwithstanding the current situation. “Blue Monday”, this year on 18^th January, is also supposed to be the lowest day of the year.

However, the good news is that you can put a smile back onto your face by adding some ‘feel-good’ foods to your diet.

Clinical Nutritionist, Suzie Sawyer, shares her five top happy foods.

Oats

The perfect start to the day is porridge with your choice of milk or soaked overnight in some apple juice. Oats are loaded with mood-enhancing nutrients. Importantly, eating oats for breakfast avoids wheat-based cereals or bread, which can be troubling for many people’s digestion. That’s certainly going to disrupt mood too.

Oats are high in B-vitamins which, as well as helping with energy production, are needed to produce brain neurotransmitters responsible for mood and motivation. They are also high in the calming mineral magnesium (great for stress-reduction) and keeping your blood sugar levels in balance, thereby keeping you smiling!

Bananas

One of the easiest and tastiest snacks, bananas contain the amino acid tryptophan, which is needed to produce our happy hormone, serotonin. They are also high in vitamin B6, essential for the body to produce tryptophan which in turn helps to make serotonin, so it’s a win-win situation.

Whilst they’re a great snack and can also star in delicious banana bread, bananas are high in starch so are best eaten in moderation as a treat, rather than every day. Plus, their sugar release is better balanced when eaten with protein, so they partner well with mood-boosting walnuts which are high in omega-3 fats.

Salmon

On the topic of omega-3s, salmon is one of the best food choices for getting some of these super-healthy fats into your diet. Omega-3s are essential for brain function, particularly getting neurotransmitters to fire correctly, so will help support your mood. Plus, they’re needed for great skin, smooth-moving joints, a healthy heart and eye health, so they provide plenty to smile about.

Salmon is really easy to include in the diet: it’s great grilled with some lemon juice and a little butter, cooked in the oven in a foil parcel with garlic, ginger and soy sauce, or added to pasta dishes. If you want a quick and healthy lunch, then look for tinned wild salmon. Wild salmon is best because they’re reared in a healthier way and contain more of the powerful antioxidant, astaxanthin (it’s what makes them pink), so you’ll also be supporting your immune system and the ageing process as well.

Pineapple

For tastes and memories of summer, why not bag some delicious pineapple? If you can’t find fresh, then frozen is fine because it’s usually quickly frozen after harvest locking in all the nutrients. As well as encouraging happy thoughts of holidays (which will happen later this year!), pineapples contain some tryptophan, so they’ll also help to increase serotonin levels.

Pineapples also contain a special protein called bromelain which helps with digestion but has a strong anti-inflammatory action so is great for any joint pain or muscle soreness you might be experiencing. Pineapple is delicious added to a vegetable juice for sweetness but, when eaten between meals as a snack (perhaps with some almonds), its health benefits tend to be more effective, plus it’s easier to digest.

Pumpkin seeds

Many people are not great lovers of fish which means they may not be getting their essential omega-3s. Pumpkin seeds are a great source of omega-3s, but also immune-boosting zinc and calming magnesium.

If you can’t face them plain, then why not very lightly roast them with some soy sauce? That way you’ll be much more likely to eat and enjoy them and sprinkle them liberally on vegetables, salads or smashed avocado on toast (a fantastic start to the day!)

So, brighten up your January – and your mood – with some great mood-boosting foods!

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 top veggies to top up your vegan diet

January 11, 2021January 7, 2021 / feelaliveuk / Leave a comment

It’s January and for many people, that means it’s Veganuary. For some of us, it may just be a continuation of our vegan diet but, for others, it could be the start of a new regime.

Whether you’re giving it a go for the first time or have been enjoying the wonders of a vegan diet for a while, it’s always good to be reminded of some of the most important vegetables to include in your diet and their great health benefits.

Clinical Nutritionist Suzie Sawyer shares her top five veggies.

Sweet potatoes

Sweet potatoes are often one of the mainstay vegetables of a vegan diet as they are a fabulously nutritious and versatile vegetable. Sweet potatoes are often misunderstood and categorised as ‘another type of potato’ but they are from different plant families. Whilst both types of potatoes have plenty of health benefits, sweet potatoes are better for balancing blood sugar levels as they are lower on the glycaemic index.

However, where sweet potatoes really score is in their high beta-carotene content. This is turned into immune-supportive vitamin A, as needed, by the body, and is especially helpful at this time of year. Try them roasted, in their jackets, in curries, stews and soups: there are plenty of easy ways to incorporate them into a vegan diet.

Broccoli

As a member of the amazing cruciferous vegetable family, broccoli’s health benefits are far-reaching. When it comes to nutrient content broccoli delivers high levels of vitamin C, folate, iron, beta-carotene and potassium and also a range of powerful antioxidants.

Antioxidants soak up free radicals and help protect us from disease and there are many different types. However, broccoli contains an especially health-giving compound called indole, which has been found to protect DNA from damage, very important for prevention of serious degenerative diseases. What’s more, it’s so easy to include in the diet. Think of it as a side or use it in stir-fries. Try it roasted with a little soy sauce or simply lightly steamed. It can be included in an array of veggie-based dishes.

Red Peppers

Often called sweet peppers (as they are ripened for longer than green peppers) or bell peppers, they contain three times as much immune-boosting vitamin C as oranges. Plus, as with other red and brightly coloured vegetables, they are high in beta-carotene, so your immune system is really going to benefit.

Red peppers are incredibly versatile and can be simply grilled or stuffed with savoury rice or other grains. They are great in stir fries, chopped in salads, or grilled, skinned and pureed to be made into a delicious fat-free sauce as a perfect topping to wholemeal pasta.

Kale

Often referred to as curly kale for obvious reasons, it’s another green vegetable with superfood status. Interestingly, there are many different varieties of kale and some are not curly but smooth-leaved!

Just like broccoli and brussels sprouts, kale is packed with indoles, but it is the richest source of calcium of all vegetables, so is great for building strong bones and teeth. Calcium is also a calming mineral so is much needed during these stressful times. A great January vegetable, kale helps cleanse the liver and break down and eliminate ‘old’ hormones therefore helping create feelings of balance and peace. Kale does have a slightly bitter taste so is often best served lightly grilled with some soya sauce to balance the flavours.

Spinach

Another super-healthy green vegetable, spinach is probably best eaten raw in salads as a substitute for lettuce. It’s also very tasty in wraps with falafel or avocado and hummus. Spinach can of course be included in cooking or as a vegetable side, but you just need to use a fair number of leaves as it wilts down to very small amounts. However, it’s delicious when served with garlic.

Spinach doesn’t actually have the highest iron levels (contrary to popular myth) but it certainly scores brilliantly with its carotenoid content. This includes both beta carotene and lutein which is excellent for eyesight. Indeed, all carotenoids have powerful antioxidant effects so are very protective of overall health.

So, make your Veganuary the healthiest and tastiest ever – enjoy!

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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New Year Goals: how to have a healthy and happy 2021

January 4, 2021December 17, 2020 / feelaliveuk / Leave a comment

New year, new start as the famous saying goes! With 2020 having been such a difficult year, most people will be welcoming a new year with open arms. And with that comes new resolutions around health and fitness goals.

If you’ve got into some bad habits during 2020 (and let’s face it, who hasn’t!), then make this year the one where you get back on track both mentally and physically.

Clinical nutritionist, Suzie Sawyer, tells us why good nutrition is the cornerstone to health, and how you can feel better than ever this year.

Set realistic goals

Being realistic about what you can achieve is so important. If you’ve developed a bad sugar habit during 2020, then don’t tell yourself you’ll never eat cake again, for example. This leads to feelings of despair and it’s not sustainable. However, why not allow yourself one treat day a week when you can eat cake, or indulge in your favourite guilty pleasure? A life of constant denial is not going to make anyone happy and is unnecessary.

It’s also worth thinking about adopting the 80/20 rule: eat a healthy and well-balanced diet 80% of the time.

Prioritise mental wellbeing

Issues with mental health are going to be very front focussed during 2021 for all the reasons we know. Achieving mental well-being should be top of your priority list for and that also means getting your nutrition right.

The brain needs to be nourished with nutrients to provide the right fuel to keep hormones in good balance but also to produce brain neurotransmitters that affect mood and motivation. Brain-loving nutrients include the full family of B-vitamins, zinc and magnesium so make sure you’re eating plenty of green leafy vegetables, whole grains, fish and legumes (all rich sources).

The brain also needs essential omega-3 fats to work correctly, with the best source being oily fish, but flax or chia seeds are also good if you’re vegetarian or vegan. They are called ‘essential’ as the body can’t make them, so ensure they feature in your diet a few times each week or more.

Stimulants such as highly caffeinated drinks, alcohol and sugar (in all its forms) are not great friends of the brain, so be honest about your consumption and take steps to reduce if this refers to you (remember the 80/20 rule).

Love your gut

Everything that goes on in the gut affects the brain, mainly down to the connective tissue flowing back and forth. Gut health is critical to overall wellness so start being kind to it. It’s important to feed the beneficial gut bacteria to enable them to flourish, since their role is key to good gut heath. Foods such as asparagus, artichokes, Brussels sprouts, legumes, bananas, flaxseeds, turmeric, green tea and dandelion coffee are all great.

It’s also important to drink plenty of pure water to help keep the bowels regular otherwise toxins can build and this affects mental wellbeing.

Fermented foods are also great for the gut so include some natural yoghurt, tofu, kimchi and kombucha regularly.

Be honest about your weight

Winter weather is not conducive to peeling off the layers, hence many of us have piled on the kilos, plus the festive season is always challenging for the waistline. When we know we’re overweight, this can often affect mental health, but we all need to be realistic about what is achievable and, most importantly, sustainable.

Rapid weight loss generally leads to rapid weight gain when normal eating is resumed. Better to set yourself a realistic target (around 1-2 lbs per week weight loss is good) and a sensible time frame. Many people find that once they have taken control of their eating and they start to see some weight loss this is a great incentive and they’re more able to achieve targets.

Maintain a good work/life balance

The lines between work and social time have become very blurred during 2020 and this is not set to change that much for a while. Therefore, it’s important to acknowledge that we all need sufficient downtime, rest and recuperation, so make this a priority during 2021.

Make a clear plan for work time each day (whatever that needs to be for you) and how to fill your free time. Maybe 2021 is the time to learn a new skill or find things that fulfil and stimulate the brain. This way mind and body will both be in better balance.

May 2021 bring you health, happiness and fulfilment.

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: January 2021

Seasonal eating: what to add to your diet in January

Venison

Mackerel

Onions

Cauliflower

Red Cabbage

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

Five foods to boost your mood this January

Oats

Bananas

Salmon

Pineapple

Pumpkin seeds

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

Five top veggies to top up your vegan diet

Sweet potatoes

Broccoli

Red Peppers

Kale

Spinach

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

New Year Goals: how to have a healthy and happy 2021

Set realistic goals

Prioritise mental wellbeing

Love your gut

Be honest about your weight

Maintain a good work/life balance

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

Venison

Mackerel

Onions

Cauliflower

Red Cabbage

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

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Oats

Bananas

Salmon

Pineapple

Pumpkin seeds

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

Share this:

Sweet potatoes

Broccoli

Red Peppers

Kale

Spinach

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

Share this:

Set realistic goals

Prioritise mental wellbeing

Love your gut

Be honest about your weight

Maintain a good work/life balance

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

Share this: