Month: February 2021

Seasonal eating: five of the best foods for February

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Close up of a woman holding a bunch of rhubarb

Working with the seasons and eating foods at their best during the seasonal food year brings many health benefits. 

Nature is very clever and provides foods the body needs for optimal nourishment at the right time throughout the year.

Clinical nutritionist Suzie Sawyer shares her five favourite fruits and vegetables for February.

Leeks

It’s all about roots during the winter months, keeping the body warm and grounded.  Leeks are from the same family as onions and they thrive during colder times because of their ability to withstand frost. Nutritionally, leeks are high in potassium so are very supportive of kidney function, can work as a diuretic and also support a healthy heart.

Leeks in a wooden trough

Their taste is slightly more subtle than onions so they can be used in stews, soups or work well with a cheese sauce. Unfortunately, as with onions and garlic, they do tend to cause some flatulence which is mainly down to their ability to feed the good gut bacteria.  It’s a positive sign and this is great for helping improve the overall balance of friendly flora.

Rhubarb

Whilst not eaten that widely, partly because it’s naturally so sour, rhubarb needs quite a lot of sugar to improve its flavour.  However, making classic rhubarb fool is certainly a great treat for special occasions, whilst delivering a very useful nutrient profile.  However, rhubarb also works brilliantly as a sauce with savoury dishes such as duck.  It’s high in immune-boosting vitamin C and is a great source of fibre and potassium.  To that end, it’s been linked to helping improve cholesterol levels.

Rhubabr stalks and cut rhubarb in a bowl

Rhubarb is actually a vegetable and not a fruit, despite looking like one, and makes a lovely change to eating some of our better-known fruits and vegetables.

Purple Sprouting Broccoli

Broccoli is well-known for its amazing health benefits.  Purple sprouting has even more, down to its rich colour.  This means it contains greater levels of antioxidant anthocyanins, plus some of our key immune-boosters, vitamin C and beta-carotene.

Purple sprouting broccoli

All types of broccoli contain a compound called sulphoraphane which has been found to help protect us from many degenerative diseases.  Additionally, they provide a great source of relaxing magnesium and bone-loving calcium.  Try and eat some at least three times per week whilst it’s in season, for all its great health benefits.

Oranges

Whilst our climate is clearly not conducive to growing tropical fruits, other countries certainly are. Oranges from Spain are at their best right now and taste better than those imported from further afield. Whilst oranges don’t contain quite as much vitamin C as berry fruits, they still provide a very usable amount.  Plus, if you’re low in iron, then eating iron-rich foods such as meat or green-leafy veg and eggs, with an orange or a little orange juice, helps iron absorption considerably.

A bowl of oranges

As with all fruits and vegetables, oranges provide antioxidants which help protect us from disease and the ageing process.  Oranges are great with fish dishes but are great partnered with dark chocolate in a dessert.

Potatoes

The rise in the popularity of low-carb diets has left potatoes somewhat in the shade.  However, they don’t really deserve some of the bad press they receive: much of the issue around potatoes and potential weight gain is down to cooking methods.  Clearly roasted, creamed and chipped potatoes contain more fat, and therefore more calories. However, who doesn’t love roast potatoes or some deliciously, creamy mash!

A pan of just boiled jersey royal new potatoes

Potatoes actually provide a good level of vitamin C and heart-loving potassium.  Additionally, they are high in fibre so help keep the digestive system running smoothly.  As a vegetable side, they are delicious in recipes containing garlic or cheese; just be aware of portion sizes and then you don’t need to miss out totally.

So, enjoy the wonderful health benefits of eating seasonally.

Stay well.

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A day in the life of a Nutritionist: top tips for daily health

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A chalk board with the words Healthy Lifestyle written on alongside other words which represent this

For many of us a new year means a new start and a revamp of our diet and exercise. And then there comes another lockdown. For some of us this is motivating and increases our focus on our own wellness, getting out for our daily walks and trying new dishes at home. For others we may have lost our motivation to keep moving and eat well.

So, with this in mind we thought we would ask Clinical Nutritionist Suzie Sawyer to share her daily routine and provide us with some insights and inspiration.

Take it away Suzie!

I’m frequently asked about my own eating and lifestyle habits.  And I always answer by saying that I am certainly not ‘perfect’ 100% of the time but aim for 80-90%.  This has become even more important to me during the pandemic because keeping ourselves as healthy as possible is certainly the best protection we can have.

Morning

I normally start the day with a small amount of apple cider vinegar and a glass of warm water with fresh lemon to help cleanse the liver and kickstart the digestive system. Plus, it helps alkalise the body. After about an hour I’ll generally have some porridge oats (from whole grain oats) with some oat or almond milk, topped with berries.  I also sprinkle a tablespoon of flaxseeds on the top for additional omega-3 healthy fats and fibre.

Bowl of warming porridge with spoon of dry oats next to it

As an alternative, or if I’ve done an early workout, I’ll have a power smoothie. This is made mainly with protein powder (usually pea protein, as whey protein can cause digestive upsets later in the day) and not too overloaded with fruit – I just choose a couple.

I generally take most of my supplements after breakfast too.  A daily multivitamin and mineral should be taken early on in the day in order to enjoy its energising benefits.  I’ll always take omega-3s from fish oil which are great for skin, joints, the heart and brain. In fact, I definitely notice the difference with my memory when I don’t take them! I’ll generally include either some probiotics or prebiotics such as inulin (depending on how well my digestion is working).

Vitamin D and a sunshine symbol written in the sand

I also take additional vitamin D.  Quite apart from it being essential for the immune system, vitamin D is important for supporting normal bone health and for helping stiff joints, which I tend to get if I’ve been overdoing the workouts.

Lunch

I’m a great fan of eggs; they are a brilliant source of protein and brain-boosting phospholipids. Therefore, lunch will often be a spinach and mushroom omelette which will keep me feeling full for a good few hours and stop the classic ‘3 pm slump’!  Alternatively, I’ll have a smoked mackerel salad or avocado on sourdough bread.

Spinach and mushroom om

Depending on how the day’s running I might do a workout before lunch. I’m so lucky living in Brighton and being able to work out on the beach with a trainer a couple of times a week, which keeps me motivated.  Fitness apps are a great way to get moving at home but for me personally I dislike jumping around in my lounge!  During the working week I will always take a walk, even for half an hour, to get out in the fresh air.  It’s great for clearing the mind and also brilliant exercise.  I also try and do longer and more challenging walks at the weekends.

Close up of woman's trainers to represent walking

Dinner

During the week, I tend to keep things really simple: wild salmon or chicken breast with sweet potato and veggies.  I’m also a great fan of venison steaks as they are very low in fat, high in protein and tend to be more free-range than other meats.  I cook them as I would any piece of meat so they’re soft and tender, not chewy at all.

Fillet of salmon with some steamed asparagus

I absolutely love chocolate and allow myself a few squares of dark chocolate each day as it’s packed with antioxidants. Because of its strong flavour, I find that I don’t need to eat too much.

Sleep

Close up of a woman asleep in bed

I struggle to get to sleep, so I try to have a warm bath about an hour before bedtime and I’ve found Epsom salts to be really helpful.  Plus, they make my skin feel super soft and smooth.  I’ll also take some L-Theanine about half an hour before bedtime.  It’s an amino acid that stimulates GABA, one of our calming neurotransmitters, which helps stop a busy brain. It does need to be taken on an empty stomach though.  However, sometimes I change things up a little and use the herbs passionflower and valerian, both of which have plenty of research for helping sleep.

Final thoughts

The body loves routine, and whilst most of us are out of our usual routine at the moment, I certainly find that the more I can fuel my body with plenty of nutrients, the better I’m able to weather the storm, both physically and emotionally. I hope my ‘day in the life’ has given you some motivation and ideas for including some more healthy habits into your daily routine.

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

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Top tips to boost your health, mood and motivation

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a group of books with titles which describe a healthy lifestyle

With January out of the way, and the hope of a more positive 2021 in the world around us, now is a great time to really focus on your own wellbeing. This means looking closely at your diet and lifestyle as both of these factors have a direct correlation to your self-esteem and how good we feel inside.

What we put into our bodies and what we get out of them can have a big impact on our feelings of well-being and positivity.

Clinical Nutritionist, Suzie Sawyer, looks at three key areas and shares some top tips.

Be honest about food

We all know our own eating habits and the foods we love.  Indeed, there’s a biochemical reason why we sometimes binge on certain foods which is down to the feel-good endorphins they stimulate.  However, this doesn’t mean they’re necessarily the healthiest foods. It can be a good idea to write down everything we eat daily (and be honest!) and then look at it over a period of a few weeks to see what’s really going on.

Woman writing in diary

Eating too many sugar-laden foods will not only pile on the kilos but upset mental wellbeing.  There’s much research to confirm this. Treats are still permitted of course but maybe try to have just one treat day per week, so you don’t feel you’re missing out.

Range of foods to show a balanced diet

Base your diet around protein (poultry, beans, legumes, eggs, meat, white and oily fish), healthy fats (including nuts and avocados) and non-processed carbohydrates (whole grains, plenty of vegetables and some fruit). Not only will sugar cravings disappear, you’ll feel more balanced generally.  And cutting out or reducing stimulants such as caffeine, alcohol and fizzy drinks will have a really positive effect on your mood and how well you sleep.

Move more

With the current lockdown and cold January weather, the motivation to exercise can be difficult.  However, the less you move, the less you want to move.  Even if you’re home-schooling, home working or key working, try to get at least 30 minutes of exercise each day.

Whether it’s going for a brisk walk, using an exercise app or following YouTube videos go for anything that gets the body moving and stimulates blood to the brain.  The brain needs good blood flow in order to receive nutrients from which it can manufacture key neurotransmitters, amongst performing many other vital functions.

Close up of woman working out at home

Additionally, if you’re worried about weight gain during lockdown, just moving more will help you to feel positive, improve self-esteem and burn some calories at the same time.  If it helps, why not meet a friend outside for a socially distanced walk and then you’ll have a definite appointment to keep.

Find the joy

With so much depressing news right now, we sometimes just need to switch off, both externally and internally.  There’s so much ‘noise’ everywhere, plus most of us are living a 24/7 lifestyle with emails, social media and family commitments never ending within the blur of home/work lifestyles. However, the mind needs to take a break in order to avoid being overwhelm and feeling overloaded.

Close up of a woman in lotus position meditating

For 20 minutes each day try to find at least one thing to think about (for example a meditation session), or do (perhaps listening to some music or a podcast that you love) or just being in your own physical and mental space (take yourself off to a room on your own).  Doing this for a short time every day and thinking about or doing something that makes you feel joyful will lead to a more positive mindset.

Close up of a woman by the ocean

Thoughts of sitting on a beach or at your favourite holiday spot are a great way for many of us to look to the future and the reality of this happening might not be too far away.  There’s also nothing to stop you envisioning things in your life that you’d like to happen.  Imagine yourself in those situations to help bring a more positive outlook to your day.

The body works as a whole; what we eat affects how we look, how we feel, our energy levels, mood and sleep. Equally, lifestyle factors and listening and responding to our body’s basic needs will help to generate positivity which will lead to better self-esteem and a more fulfilling life.

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

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Heart health: the top three nutrients to support yours

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Heart with a protective sheild image on top

Our heart works very hard for us every day.  In any one day it can beat a whopping 100,000 times!  It makes sense, therefore, to show your heart some love by feeding it specific nutrients to keep it beating healthily.

Clearly, the body needs a range of nutrients to maintain optimal health and the heart is no different in this respect.  However, there are certain nutrients that the heart absolutely needs in order to stay strong and healthy.

Clinical Nutritionist, Suzie Sawyer, shares her three top nutrients to support your heart health.

Vitamin C

We know vitamin C is really important when it comes to protecting the immune system.  However, as one of our key antioxidants, it’s essential for the heart too.  Thankfully, we have eradicated the classic deficiency disease of vitamin C, being scurvy, but the first sign of this was blood vessels literally leaking – very unpleasant.

A selection of fruit and vegetables high in Vitamin C

From much research and further understanding since then, we know that vitamin C is needed for strong blood vessels and arteries.  As an antioxidant, it protects the arteries from free radical damage that can block them and cause heart attacks.  Additionally, vitamin C increases production of HDL, our ‘good cholesterol’, which helps remove excess cholesterol from the body.

A range of colourful fruit and veg rainbow

All fruits and vegetables are rich in vitamin C so enjoying a colourful diet and including a wide range of these foods is going to really protect your heart.  Top of the list are peppers, berry fruits, kiwis and broccoli.

Omega-3s

Termed ‘essential fats’ because they have to be eaten in the diet, these omega-3 fats have a key role in heart health.  Specifically, it’s the long-chain fatty acids, EPA and DHA which are the main players.  Much research has found they can help reduce the risk of heart disease, thought to be down to their anti-inflammatory actions. This can reduce damage to artery walls, which is one of the key issues in heart disease.

A range of foods containig omega 3 fats

Additionally, omega-3s help thin the blood, thereby reducing high blood pressure and minimising the risk of blood clots causing strokes.

The best sources of EPA and DHA are from oily fish such as salmon, mackerel, sardines, and to a lesser extent, tuna.  For fish eaters, then aim to eat oily fish at least two to three times a week.

A spoon full of flax seeds

However, for those not keen on fish or are vegan, then flaxseeds are able to provide some (albeit in lower amounts, since the body has to undergo complicated conversions of nutrients beforehand).  However, try to buy whole flaxseeds and grind them yourself, before adding them to cereals or yoghurt, as this helps release the beneficial lignans which provide some wonderful health benefits.

Magnesium

Magnesium is an essential mineral for muscle function and since the heart is a muscle, then magnesium is a key mineral for heart health.  It is also a relaxant, so magnesium has the effect of relaxing the artery wall and reducing blood pressure. Magnesium is often used to great effect when treating cases of high blood pressure.

Additionally, magnesium deficiency can cause a heart attack by cramping a coronary artery even in the absence of a blockage within the artery itself.  Magnesium deficiency is widespread within the UK population which may partly explain the prevalence of heart conditions.

A range of foods containing magnesium

The good news is that it can easily be rectified by including plenty of magnesium-rich foods in the diet.  Load up on almonds, spinach, whole grains including quinoa, and all types of beans.  Even better news is that dark chocolate is also a good source of magnesium so you can enjoy a guilt-free treat of 70% or more dark chocolate!

Magnesium is depleted by stress (which many people are suffering at the moment), so try to eat magnesium-rich foods every day and take a magnesium supplement if needed.  It will also help reduce stress levels.

So, with a few dietary ‘tweaks’ you can contribute to your heart health every day.

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.

Follow us on Twitter @feelaliveuk for nutrition, lifestyle and well-being tips.

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