Month: January 2022

Three soups to help support your immunity

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A range of bowls of soup

There’s so much being talked about in terms of immunity currently, and for obvious reasons. The immune system needs to be fully supported at this time of year and especially right now.  Whilst it’s never ‘one thing’ that cures all, taking a combined approach is always best. 

What we put into our body nutritionally is very important.  Enjoying an immune-boosting soup is an easy, delicious, and effective way of protecting the body against unwanted invaders.

Clinical Nutritionist Suzie Sawyer shares her three favourite soups to help support your immunity.

The rooted soup

Push back against the same old recipes for chicken broth soup and get the body rooted where it loves to be!  All root vegetables are in season right now and this is no coincidence.  Nature knows what the body needs and provides it at the right time of year.

Root vegetables including turnips, carrots, potatoes, sweet potatoes, kale, parsnips, and onions all work really well in soups.  You can blend them as much as you like, either to create a smooth texture or enjoy as a thicker broth.

A bowl of warming butternut squash soup

Root vegetables are a great source of energising B-vitamins, immune-boosting vitamin C and beta-carotene as well as a range of other antioxidants to help protect the body. You don’t need to over think what you put into the mix with this soup as all the vegetables work superbly together.  And if you haven’t got them all in the larder, that’s no problem either; just use what’s to hand. Spice them up with other roots such as garlic and ginger to really super-charge the immune boost.

The detox soup

Whilst the body has its own, very effective methods, of detoxifying, if the remnants of Christmas over-indulgence are still putting extra stress on the body, then the immune system may be under more threat.  Helping the body to detoxify is going to be really beneficial right now.

A bowl of watercress soup

Foods that encourage liver detoxification include broccoli, garlic, turmeric, and onions.  These ingredients work really well in a soup – you can also add celery which is a natural diuretic.  Additionally, carrots are loaded with beta-carotene which is turned into immune-boosting vitamin A within the body.

You’ve got the perfect range of ingredients; you just need to boil them up with some vegetable stock and add seasoning.

The East meets West soup

Coconut milk is a staple ingredient in many eastern cultures.  It’s generally well-tolerated by all digestive systems and contains plenty of compounds that help to naturally cleanse the body. A coconut curry soup is great for supporting detoxification but also contains many warming spices to naturally support immunity during the winter months. Furthermore, the super-healthy brassica vegetables, cauliflower and kale play a starring role in this tasty soup.

Leek and potato soup in a bowl

You’ll need onions, garlic, vegetable stock, chopped cauliflower and kale, curry powder, ginger, turmeric, and coriander leaves, plus, of course a can of coconut milk. As with most soups, the ingredients just need to be gently simmered until cooked and then the soup is best blended to bring all the delicious flavours together.

A word about spices

Nature has provided an amazing treasure chest of delicious and warming spices which are especially beneficial to the immune system at this time of year.  Why not experiment with their flavours?  Cinnamon, turmeric, cumin, paprika, ginger, garlic, coriander, various curry powders, and garam masala all have a place in daily cooking. 

CLose up of a pestle and mortar surrounded by herbs and spices

They all provide disease-fighting, blood-sugar balancing, digestion-soothing and internal cleansing benefits, so fill up your store cupboard with dried versions so they’re always available.  Also look to use fresh herbs as much as possible.  Your body will certainly thank you for it!

So, enjoy these delicious soups and give your immune system a helping hand at the same time.

Stay well.

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Boost your mood naturally this January: top nutrients to support your mood

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Happy woman outside in winter with energy

It’s that time of year again when we all tend to feel low in mood and generally lack-lustre.  Grey skies and post-Christmas blues all contribute to these feelings.  However, all is not lost! 

There is an unequivocal link between what we put into our body nutritionally and how we feel and there are some important nutrients that can contribute to your mood.

This Blue Monday Clinical Nutritionist Suzie Sawyer shares her five top mood boosting nutrients and natural herbs, to help put a smile back on your face.

Omega-3 fats

We might not want to see the word ‘fat’ in January but, trust me, these are the good ones!  The omega-3 essential fats are part of the brain’s cellular make up and are essential for mental wellbeing.

A range of foods containing omega-3 fatsIf you’re following ‘Veganuary’ or are already vegan, then you might want to add at least a tablespoon full of ground flaxseeds to your morning cereal as they are a very rich source of omega-3s.  However, if you can eat fish, especially the oily kind, then omega-3s from these sources tends to be better absorbed by the body. As an example, wild salmon at least three times a week is recommended for you to notice an improvement in mood.

 

Vitamin B6

As with all the busy family of B-vitamins, Vitamin B6 fulfils many key functions within the body.  As well as helping with hormonal balance, thereby improving mood, vitamin B6 is needed to produce serotonin, our ‘happy’ hormone. 

A range of foods containing Vitamin B6

B-vitamins are water-soluble so need to be eaten really regularly. Food which is high in vitamin B6 includes fish, liver, bananas, starchy vegetables, and other non-citrus fruits.  Why not cook a delicious root vegetable casserole including sweet potatoes, onions, parsnips, white potatoes, and broccoli. Add some vegetable stock, coriander and serve with cheddar cheese on the top. Root vegetables are all in season currently and this dish is certainly going to put a smile on your face.

Vitamin B12

If you’re vegan or just starting Veganuary, then do take particular note of vitamin B12.  It’s only really found in animal produce and is essential for the production of serotonin.

A range of foods containing Vitamin B12

Interestingly, some vitamin B12 can be produced in the gut and fermented foods may encourage this process.  Foods such as tempeh and tofu (great in a delicious Thai curry or stir-fry), miso soup and sauerkraut are your friends in this respect and will also provide plenty of other health benefits. However if you follow a vegan diet, a B12 supplement is recommended.

Vitamin D

Known as the sunshine vitamin because it’s produced on the skin in the presence of sunlight, vitamin D is deficient in the UK population especially during the winter months.  As well as being essential for healthy bones, teeth, muscles and immunity, research has also found it be essential for mood.  So, there’s certainly a physiological reason why we often feel low during January.

A range of foods containing vitamin D

Whilst you can get some vitamin D from a few foods, namely oily fish, milk, and mushrooms, it’s not nearly sufficient for the body’s needs.  Therefore, it’s important to supplement with vitamin D (at least 10 micrograms daily) if you want to feel brighter.

Ashwagandha

The herb ashwagandha is known as an ‘adaptogenic’ herb. This means it helps the body better cope with stress and improves energy levels.  However, this effect also helps improve mood (it’s often recommended for people suffering from depression), and generally encourages people to feel more balanced.  It’s found only in supplement form.

shutterstock_1181447482 ashwagandha Feb19

However, it’s also worth noting that if you’re feeling low, it’s generally not just one food or herb that makes all the difference: it’s generally a cumulative effect.  Nutrition also needs to be combined with lifestyle changes; why not write down a list of things that make you happy and things that you are grateful for.  Even if it’s only having clean sheets on the bed more often, small changes can have big effect.

So, help your mood naturally by including these nutrients more frequently into your diet.

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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Veganuary 2022: top 5 vegan foods to try

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The word 'vegan' spelt out using plant-based foods

Veganuary has now become the ‘buzz’ word for January!  Going vegan or flexi vegan for January – or even longer – is increasingly popular as we continue to recognise its benefits to health. 

However, with the greater availability of pre-packed vegan and vegetarian meals in the supermarkets, it’s not surprising that people become confused about what’s healthy and what’s not.

Clinical Nutritionist, Suzie Sawyer, shares her top five vegan foods to make choices so much easier.

Quinoa

Quinoa is increasingly becoming one of the world’s heathiest foods and not just with vegans.  Quinoa is high in protein, containing all nine essential amino acids, is gluten-free and contains a wealth of vitamins, minerals, and antioxidants.

Quinoa and bulgar wheat salad with feta

One of the biggest watchpoints for vegans is ensuring you eat sufficient protein, and this means including all nine essential amino acids.  These can’t be produced in the body, therefore need to be eaten daily. Quinoa ticks this box, although, as with all plant proteins, it’s slightly low in a few of the amino acids, hence the need for variety.  That said, it contains a very respectable 8 grams of protein per 185 grams of cooked quinoa.

Its impressive nutrient profile, especially of bone loving magnesium and phosphorus, plus its high antioxidant content, more that warrants its title of ‘superfood’.

Fermented soy

Soy can be very confusing as not all products are created equal! You might see soya lecithin or soya protein isolate in a number of products, especially protein powders.  Whilst foods containing these do provide protein, they don’t have the fabulous health benefits of fermented soy.

Teryaki,Tempeh,With,Rice,And,Roasted,Vegetables

 

Tofu, tempeh, miso, natto, tamari, and kombucha are where it’s at for the real health benefits.  This is because fermented soy has a very positive effect on the gut bacteria (also known as the gut microbiome), which is so essential for overall health. 

Whilst other soy products do provide some health benefits, try to include fermented soy as much as possible.  Tofu and tempeh make great additions to any stir fry dishes.

Legumes

You may have heard the word but what exactly are they? Beans, lentils, peas, and chickpeas is the answer.  These foods are great sources of protein, contain plenty of bone-loving calcium, and fibre as well as energising B-vitamins and iron.  And if you’re looking to lose a few kilos during January, legumes can really help as they’re great for blood sugar balance, being low on the glycaemic index.

Legumes,,Lentils,,Chikpea,And,Beans,Assortment,In,Different,Bowls,On

We know from much research that vegan diets are very heart-healthy which is partly down to the quantity of legumes frequently consumed. It seems they help lower blood pressure and reduce cholesterol and general inflammation, all risk factors for heart disease.

Great recipes to try are Hearty Lentil Soup, Chickpea Salad, Black Bean Burgers or Pasta with Chickpeas – all totally delicious and super-healthy too!

Flaxseeds

Want to give your heart some further love during Veganuary?  Then sprinkle a tablespoon of flaxseeds onto your porridge, overnight oats or yoghurt. Flaxseeds are a great source of the heart-healthy omega-3 fats which are essential and must be taken into the diet very regularly.  The omega-3s are also needed for hormone balance, and eye, brain, skin, and joint health. 

Whole,And,Ground,Brown,Flax,Seeds,Or,Linseeds,On,Wooden

It’s always best to use the ground flaxseeds rather than whole ones (often referred to as linseeds) as they need to be chewed to release the lignan content. Whole linseeds tend to go in and come out whole which means the body isn’t gaining all their health benefits.

Nutritional yeast

It might not sound very appetising but if you think of nutritional yeast as a healthy substitute for Parmesan cheese, you’ve got a great alternative. Nutritional yeast has a slightly cheesy, nutty flavour, is generally found in powdered or flaked form, and is therefore very easy to incorporate into loads of dishes.

Nutritional,Yeast,,Vegan,Cheese.

Importantly, nutritional yeast is rich in vitamin B12, often deficient in vegan diets as it is generally only found in animal produce. Plus, it’s loaded with other B-vitamins so your energy levels will be getting a great boost too!

So why not make this Veganuary the healthiest yet and also continue to add these top vegan food to your diet throughout the year.

Stay well.

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

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Three nutritional changes to help support your health in 2022

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shutterstock_335465993 nutrition words Mar21

A new year always brings plenty of resolutions, especially around health and wellbeing.  However, many fail quickly because we set ourselves targets that are unrealistic.  This can lead to demotivation, and we can struggle to get back on track again. 

However, what if there were three easy nutritional ‘add-ons’ you could make to your diet which would have a direct benefit to your health?

Clinical Nutritionist, Suzie Sawyer, shares her three top nutritional tips that everyone can benefit from.

 

Take the veg challenge

A range of vegetables representing fibre

There’s no escaping the fact that vegetables are loaded with essential nutrients, and especially those that are going to protect immunity, notably vitamin C.  Vegetables also contain so much more besides, especially antioxidants, which are incredibly protective of overall health.

Why not challenge yourself to try a new vegetable each week?  If you can get to a farmer’s market or farm shop, your tastebuds will be rewarded.

Close up of woman's hands holding a bowl of warming soup

Try to also be more creative with cooking methods.  Why not boil up some soup – just use any vegetables you have in the fridge with some stock and blend if desired, or enjoy it as a simple, and satisfying chunky broth? 

Most vegetables can be combined happily in many ways; roasting, mashing, steaming, stir-frying to name but a few methods. Even if you’re making a spaghetti Bolognaise, why not add some carrots, peppers, mushrooms, and spinach to the mix?

Add turmeric to everything

wooden spoon with powered turmeric and turmeric root

Turmeric has really carved out a starring role for itself in the botanical health stakes.  There is much research to support its ranking as a ‘super food’, particularly in terms of joint support, liver detoxification, reduction of blood cholesterol levels, brain health and as an all-round anti-inflammatory.

Turmeric was traditionally used in India to spice up curries and is still as popular today.  Turmeric contains active compounds called curcuminoids, the most important one being curcumin. In fact, it can be purchased as a dried spice as either turmeric or curcumin. If taken in supplement form, one that contains extracted turmeric with a high concentration of curcumin is recommended.

Curry dish and rice

In terms of adding turmeric to your cooking, be liberal with it!  Obviously curries and spicy dishes really benefit from using plenty of turmeric.  However, scrambled eggs, savoury pancakes, paella, spicy parsnip soup, or roasted sweet potato wedges all love turmeric too. There’s no shortage of delicious ways to include more turmeric in your diet.

Go for flax

A spoon full of flax seeds

Also called linseeds, flaxseeds are rich in the essential omega-3 fatty acids. We know unequivocally, the UK population are deficient in the essential omega-3 fats; they are called ‘essential’ because the body can’t make them, so they have to be eaten in the diet.

Importantly, omega-3s deliver so many crucial health benefits that if you’re deficient in them you could be struggling with anything from hormone issues, constipation or skin problems to low mood, dehydration, or high blood pressure. Omega 3s are only found in oily fish and flaxseeds in any meaningful amounts, so both are good to add to your diet.

Glass,Of,Yogurt,With,Strawberry,And,Flax,Seeds,On,Color

Whether you have porridge, overnight oats, cereal or natural yoghurt and fruit, there’s space for at least a dessertspoon full of flaxseeds every day. Your body will really thank you for it and you will hopefully notice some great improvements to overall health.

So, enjoy the power of three for some great health benefits in 2022.

 

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

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