Month: December 2021

Kick-start your energy levels ready for the New Year with these top energy-giving foods

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Happy woman outside in winter with energy

As we move towards the new year following Christmas festivities, many of us may feel low in energy. Getting a good balance between being active and relaxing can help support your get up and go. 

However, there are some great foods that you can add to your diet to help support your energy levels.

Clinical Nutritionist Suzie Sawyer shares her five top energy-boosting foods.

 

Bananas

Bananas are not only a great go-to, on the run delicious snack, they pack a nutrient punch too.  They’re loaded with vitamin B6 which is essential for energy production. Additionally, they also contain plenty of energising folate and vitamin B2. Importantly, they’re high in the mineral potassium, an electrolyte that can frequently become out of balance, especially if you’re exercising hard and sweating a lot.

Whole bananas and diced banana

Whilst bananas are relatively high on the glycaemic index, meaning they’ll give a fairly instant burst of energy, their high fibre content means they will still deliver sustained energy.  Plus, if you eat a banana with some protein, perhaps a handful of nuts and seeds, then the combined effect will reduce the glycaemic load of the banana and keep your energy levels up for longer.

Sweet potatoes

Whilst they’re called potatoes, sweet potatoes are from a completely different family to the white potato.  White potatoes are good for providing energy, but sweet potatoes have the slight edge as they’re a lower on the glycaemic index, therefore energy levels will be sustained for longer.

A bowl of roasted sweet potato wedges

Just like bananas, sweet potatoes are also rich in potassium so will help balance the body’s electrolytes.  Plus, if you’re diet has been high in salt over the festive period, sweet potatoes will help get everything back into balance.

Sweet potatoes can be served in their jackets, cut into wedges and roasted as a substitute for traditional chips, or simply boiled and mashed with a little butter and pepper. Delicious!

Quinoa

Often referred to as a ‘super food’, quinoa can certainly hold its own in the nutritional stakes.  Quinoa is not actually a grain but a seed, which is great for people who can’t tolerate lots of grains or have allergies to these types of food.

Quinoa and bulgar wheat salad with feta

Quinoa is fairly unique in that it’s a food high in both protein and complex carbohydrates, so it’s going to keep energy levels up. Its uniqueness is further highlighted by the fact that it provides all the essential nine amino acids that make up proteins (and other plant foods are generally lacking in some of them). Equally, quinoa is rich in the family of B-vitamins, needed to release energy from food, as well as the minerals, copper, iron, and magnesium.

Oats

Oats are certainly one of the healthiest grains on earth.  They’re a whole grain and a great source of key vitamins, minerals, fibre, and antioxidants. However, not all oats are created equal and the rougher and larger the pieces of oat, the lower on the glycaemic index they’ll be, and the more long-lasting energy will be delivered.

Porridge topped with bananas and blueberries

Scottish oats have very little refining so are a good choice but try to avoid quick or instant oats as much of the fibre and nutrients will have been lost in the refining process. Overnight oats for breakfast are becoming increasingly popular, where the oats are soaked in milk (perhaps plant-based) with some fruit such as apple, banana, or melon. Add some Greek yogurt and flaxseeds to the mix and you’ve got the perfect start to the day that will keep you fuelled until lunch time.

Water

How often do we forget about water as being a key energy source?  If the body is dehydrated, you’ll be going nowhere fast! Even mild dehydration of 1-2% can affect energy levels as well as mood and the ability to concentrate.

A close up of a woman holding a glass of water to represent staying hydrated

Make a resolution for 2022 to drink at least eight glasses of water daily. Fruit and vegetables also count towards your water intake but however much you’re eating, do keep your resolve on how many glasses you are drinking.

Not only will energy levels improve, but your skin will also glow, digestion will be better, and your liver will certainly thank you!

So, with a few dietary additions you can make 2022 your most energetic year yet!

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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How to boost your immunity this Christmas

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Christmas,Wishes,Concept,-,Key,With,Inscription,Health,On,Tag

Whilst it’s traditionally the season to be jolly, Christmas is also the time of year when colds and nasty bugs proliferate.  And this year is no exception, plus there is the ongoing risk of more Covid infections. 

It’s certainly time to boost defences this festive season and there are many ways that you can support your health through diet and lifestyle changes.

Clinical Nutritionist Suzie Sawyer shares her five top ways of boosting immunity this Christmas.

 

Take a Vitamin D supplement

In terms of supporting the immune system, this is probably one of the best defences you can employ.  With so much research on vitamin D now emerging, the essential role this vitamin plays within the immune system is unquestionable.

Yellow,Pills,Forming,Shape,To,D,Alphabet,On,Wood,Background

Whilst Government guidelines recommend a minimum supplementation of 10 micrograms daily, many people need more than this.  If possible, it’s worth having your blood levels checked by the doctor.  However, if you have lots of aches and pains or are suffering with seasonal affective disorder (SAD), chances are you may need more vitamin D for a while. In terms of diet, mushrooms are a good source of vitamin D so try to add these to your festive menus. 

Eat plenty of colour

Vitamin C is another essential nutrient to help support the immune system and it’s rich in most fruits and vegetables.  If you’re eating plenty of colour, then the chances are you’re getting sufficient vitamin C.

Healthy,Eating,Concept,,Assortment,Of,Rainbow,Fruits,And,Vegetables,,Berries,

However, vitamin C is quickly lost from the body and is also utilised more during stressful times; unfortunately, as we know, Christmas can be challenging for many of us.  Why not give your vitamin C levels a boost by enjoying a daily vitamin C-rich juice including apples, celery, carrots, and parsley to really get the day off to a healthy start?

Try to ensure that as many meals as possible contain green leafy vegetables, carrots, peas, sweet potatoes, or butternut squash.  These vegetables contain beta-carotene which is turned into immune-boosting vitamin A, as needed, as well as providing loads of vitamin C.

Enjoy some R & R

Stress raises cortisol levels which in turn can suppress the immune system – definitely not what you need right now! It’s important, therefore, to try to keep everything balanced and take some time out to rest and recuperate.

A woman relaxing at christmas with her eyes shut in front of a christmas tree

This is often difficult if you have a really busy life and/or have young children demanding your attention.  However, just taking 10 minutes out to lie on your bed and do some deep breathing, meditation or listen to some music, can work wonders. 

Having a warm bath before bedtime and adding some Epsom salts which are rich in relaxing magnesium, can also have an amazing restorative effect.  Try to find what works for you and practice it every day.

Take some exercise

Moderate exercise helps to increase production of viral-fighting immune cells.  This doesn’t mean spending hours tormenting yourself in the gym, but just taking regular exercise that raises the heart rate.

Winter,Snow,Walk,Woman,Walking,Away,In,Snowy,Forest,On 

Walking is an incredibly effective form of exercise. It helps to maintain strong bones and supports your mental wellbeing.  It’s also important to do some form of resistance exercise, which is especially key for ladies during and after the menopause; women can lose as much as 30% of their bone mass after menopause. Lifting a few hand weights, doing some weighted squats, or using your own body weight in postures which form part of a yoga practise such as plank can really help.

Support your mental wellbeing

There’s so much being discussed right now around mental wellbeing which is a positive change.  However, many people are still unwilling to admit they’re struggling.  If this sounds like you, then are many walking and talking groups, or online forums you can join, which can provide much needed support. The most difficult part is admitting that you have a problem.  If you reach out, there is plenty of help available.

Team,Holding,Building,Blocks,Spelling,Out,Support

If anxiety is a problem for you, then both the herbs Rhodiola and Ashwagandha are incredibly effective at calming the nerves.  They are known as adaptogenic herbs, which means they help to manage the stress response and reduce cortisol levels.  Both are available in supplement form.

Prevention is always better than cure so ramp up your immunity defences this festive season and enjoy a healthy Christmas.

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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Create your healthiest festive menu yet! Top tips for your Christmas Dinner

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A family eating christmas dinner

When it comes to Christmas menus, they are often a mix of healthy and not so healthy dishes; it is the season of treats after all!

However, there are so many foods on the traditional festive menus that are great for supporting wellbeing. Even better, they are delicious!

 

Clinical Nutritionist Suzie Sawyer shares her five delicious and healthy festive foods.

Turkey

Turkey has more nutritional benefits than chicken in many respects. Importantly, it is higher in protein and lower in fat than chicken. However, with both meats, it’s important to avoid eating the skin as this is where most of the fat sits and there are no further benefits to eating it (apart from the taste of crispy skin which many of us love!)

Roast Christmas turkey

From an immune-boosting perspective, turkey contains one third more zinc than chicken, and this is especially rich in the dark meat. Turkey also provides all of the energising B vitamins, together with potassium which is great for the heart, and phosphorus which is essential for healthy bones. There’s no need for any guilt when loading up your Christmas meal plate with turkey!

Red cabbage

Any vegetable or fruit that is deep in colour is rich in nutrients, and red cabbage is no exception. Red cabbage is loaded with disease-preventing antioxidants.

Red cabbage stewed with apples

However, all cabbage provides a plethora of nutrients including vitamin C, vitamin E and vitamin K. Uniquely, cabbage also contains a compound called S-Methylmethionine which has been found to help heal stomach ulcers and soothe pain in the gut. And if you’re struggling with acid reflux during the festive season, which is very common, then drinking raw cabbage juice will certainly help. However, there’s no problem with adding some beetroot and apple to make the juice more palatable and even healthier.

Red cabbage makes a delicious addition to any Christmas menu, prepared with apples, raisins, cinnamon, and bay leaves.

Parsnips

No Christmas menu is complete without the addition of parsnips. This slightly sweet root vegetable can be eaten instead, or in addition to, potatoes and provides a great source of fibre. Parsnips are also rich in folate, essential for the production of healthy red blood cells, and help support lung health. Additionally, they contain plenty of potassium which helps reduce blood pressure.

A bowl of roast parsnips

Parsnips clearly deliver on health and taste and are great roasted and flavoured with garlic, Parmesan cheese or coriander. Indeed, they also make a fabulous Boxing Day spicy soup with both turmeric and cumin providing the warming and delicious spices.

Cranberry sauce

Whilst cranberries can be rather sharp and sour in taste, used in cranberry sauce they certainly come alive. And they still deliver on health, providing plenty of anthocyanins – antioxidants that protect the liver from free radical damage. Even better, these antioxidants also have a protective effect on overall health.

CRanberry sauce in small ceramic jug and cranberries on wooden board

Cranberries are also well-known for their ability to help prevent and treat urinary tract infections because they stop any bacteria from hanging around internally.

Every turkey needs some accompaniments and cranberry sauce provides a very worthy and healthy partner.

Chestnuts

No nut conjures up feelings of Christmas more than chestnuts! If you’re lucky enough to have an open fire, then you can’t miss out on roasting these delicious nuts. And once they’re roasted, chestnuts are certainly easier to extract from their outer shell.

Chestnuts are naturally rich in immune-boosting zinc, energising iron and bone-loving manganese. They are also rich in complex carbs so will certainly hit the spot if you’re feeling in need of a snack between meals.

Roasted,Chestnuts,On,An,Old,Board.,Selective,Focus.

 

Of course, chestnut is the main event in chestnut stuffing which can quite happily be vegan with the addition of mushrooms, onions, garlic, oregano, and sage. All these additional ingredients provide immune-boosting antioxidants, and plenty of warming herbs to help protect the body against any nasty viruses floating around.

And chestnuts don’t just need to feature in savoury recipes; they work really well with chocolate made into a cake or as a cream to pour over some decadent poached pears (also now in season).

So, enjoy your festive feast and include some of these health-giving foods for an extra wellbeing boost!

 

Stay well.

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

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Seasonal Eating: What to eat in December

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A table laid with christmas foods including turkey, cake, cheese and decorations

The festive season is upon us which brings its own traditional food choices during this period.  However, as always, it’s good to eat foods that are naturally in season as they are at their best.

And some of these can certainly feature as part of your Christmas menu.

Clinical Nutritionist Suzie Sawyer shares her five top seasonal foods for December.

 

 

Turnips

For some reason turnips don’t seem to get the same accolades as parsnips.  Perhaps it’s because turnips were traditionally grown as cattle fodder in the nineteenth century. And whilst turnips are generally available all year, they are at their tastiest right now.

Rustic,Organic,Turnips,With,Fresh,Green,Tops,And,Roots,On

From a nutritional perspective, they provide a range of nutrients including immune-boosting vitamin C, hormone balancing vitamin B6 and bone-loving calcium and manganese.  Importantly, and just like all members of the brassica family, turnips contain indoles which ramp up liver detoxification enzymes, perfect for this time of year.

Turnips can be baked just like potatoes, with some thyme, and are delicious sprinkled with a little parmesan cheese.

Apples

Whilst the nutritional benefits of apples are never in question, they can be quite confusing to choose from as there are over 7,000 varieties! But which ever ones you choose they provide some great health benefits.

Apples made into a heart shape on a wooden background

Apples are prized for their pectin content. Pectin is a gentle form of soluble fibre hence apples have traditionally been used to treat constipation.  Importantly, pectin helps remove ‘bad‘ cholesterol from the blood stream, making apples a heart-healthy choice.

Apples are also higher in fructose than glucose which means they’re lower on the glycaemic index and help to balance blood sugar levels. This is also important when keeping a watchful eye on the waistband.  Apples are also a rich source of vitamin C to give the immune system a much-needed boost at this time of year.

Jerusalem Artichoke

Interestingly, they are not from Jerusalem and are also not part of the artichoke family! However, I frequently write about Jerusalem artichokes because they are some of the best vegetables to feed the beneficial bacteria in the gut.

Close up of artichokes

Just like a garden, the gut microbiome needs to be cultivated and fed and this vegetable is great for the purpose. They are rich in inulin which is known as prebiotic bacteria. As with all vegetables they’re also rich in vitamin C and potassium. Jerusalem artichokes make a delicious side dish simply roasted with or without the skin.

Kale

Interestingly kale is not only in season at this time of year, but also definitely much tastier too! Kale is a member of the Brassica family and provides amazing health benefits, especially in protecting the liver, but also providing compounds to protect future health too.

shutterstock_192761054 bowl of kale Apr15

From an antioxidant perspective, kale delivers on vitamin A, vitamin C and vitamin E, hence its role in protecting current and future health. It is also rich in key minerals such as manganese, iron, and calcium, all generally lacking in the typical UK diet and essential for the heart and bones, amongst other things.

Kale can be slightly bitter so is best sauteed with a little garlic and soy sauce to make a delicious side.

Potatoes

Potatoes often get bad press, especially from people following the ketogenic diet as they are obviously high in carbs.  However, boiled potatoes are lower on the glycaemic index than jackets, therefore their starch content is less.

a basket of jersey royal potatoes

Importantly, potatoes provide a great and inexpensive energy source so are great for feeding and satisfying families.  They also contain plenty of vitamin C and if eaten with the skin, provide a great source of fibre.

If you’re looking for a festive treat, then dauphinoise potatoes, made with cream, garlic and cheese is one of the most delicious ways you’ll ever eat them!

So, enjoy all that nature has to offer this season and grab some great health benefits too!

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