Suzie’s top foods to help increase your energy levels

 

Vector,Illustrator,Of,The,Fork,And,Spoon,With,White,Plate

Food is of course our main source of fuel and energy.  So, giving your diet the thought it deserves on a daily basis is very important.

The quality and variety of the food we eat is critical to our overall wellbeing which includes energy production.

To help you on your way, Clinical Nutritionist Suzie Sawyer shares her top five energising foods to keep you going all day long!

 

Whole grain bagels

Bagel with smoked salmon and cream cheese

Delicious, versatile, and low in fat, whole grain bagels provide a great energy boost.  Whether you start the day with a toasted bagel with scrambled eggs, or with some low-fat cream cheese and smoked salmon at lunchtime they will really hit the spot!

Whole grain foods are naturally high in energising B-vitamins because they haven’t been highly refined.  They also contain plenty of minerals, especially magnesium, which is needed for energy production too.

Eggs

A healthy breakfast of eggs, smoked salmon and avocado

You might not associate a high protein food like eggs with energy.  However, protein keeps blood sugar levels in check, and so too energy levels.  In fact, having some eggs at breakfast really helps to keep energy levels sustained all-day long. Eggs are not only high in protein but also rich in energising iron and B-vitamins.

The great news is that there are many ways to eat eggs, so you’ll never get bored of having the same meal. Scrambled, fried, poached, as an omelette or frittata, or even as French toast where bread is dipped in egg and lightly fried – the options are endless. 

Sweet potatoes

shutterstock_260427179-baked-sweet-potato-feb17

Whilst all types of potatoes are great for providing energy, sweet potatoes have the slight edge on nutrient content, but also for keeping blood sugar levels in balance. This in turn will provide sustained energy for longer.

Sweet potatoes are rich in beta-carotene, which is made into vitamin A in the body, and helps protect the immune system too. And sweet potatoes can be prepared and eaten in exactly the same way as white potatoes.  Plus, if you eat them with some protein, energy levels will soar all day long.  It’s time to enjoy a jacket sweet potato with tuna as an easy, low-fat lunch or quick evening meal.

Chickpeas

Chickpea salad with feta

Chickpeas are a legume which are high in both protein and good carbs.  And they’re certainly a perfect food for vegans.  In terms of energy, chickpeas are great because they’re packed with B-vitamins, especially folate, alongside iron, magnesium, and copper.  Furthermore, they’re rich in fibre so they’ll keep you feeling fuller for longer and well as keeping your energy levels high.

If you’re struggling to decide how to eat them, then why not try this delicious and easy recipe for even more energy.  The addition of iron-rich spinach makes it the perfect lunch or dinner choice. https://www.bbcgoodfood.com/recipes/spinach-chickpea-curry

Bananas

Whole bananas and diced banana

No wonder we often see athletes eating bananas before, during or after an event or match. Bananas provide an instant pick-me-up, especially when energy levels are flagging.  Even better, they’ll keep you fuelled up because bananas are high in fibre so energy levels will be sustained.

Bananas are also a great food for exercise recovery because they provide electrolytes such as potassium and magnesium, which are lost during exercise.  The quicker you can recover from a heavy workout, the sooner you’ll have the energy for another session. And if you’re thinking of eating them as an easy breakfast, then do add some protein in the form of natural yoghurt for an even great energy hit.

So, up your energy levels with Suzie’s five easy ways of keeping you fuelled and ready to go for longer!

Stay well.

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Show your body some love this Valentine’s Day with these nutrient-rich foods

Blueberries in a heart shape

Whether you’re celebrating Valentine’s Day or not, this is a great time to show your body some love by feeding it a wide range of nutrients.

Cold, dark days and lots of bugs flying around take their toll on mental wellbeing and the immune system at this time of year.  So, fuelling yourself with the right nutrients is a good way to support your health as much as possible.

Clinical Nutritionist Suzie Sawyer shares her top five foods to try this February.

 

Acai berries

Beautiful acai berries are loaded with powerful antioxidants which have health benefits for the brain, heart, and immune system. Unusually for berries, they also provide some of the healthy omega-6 fatty acids – great for the skin – and oleic acid which is good for the heart.

Acai,Breakfast,Superfoods,Smoothies,Bowl,With,Chia,Seeds,,Bee,Pollen,Acai bowls are still on trend and frozen berries are perfect with toppings of granola, nuts and seeds or desiccated coconut (or anything else you fancy!)

 

Buckwheat

This food often confuses people as it’s not actually wheat! Just like quinoa, it’s actually a seed and is a great source of protein.  For those who struggle with digestive issues, especially when eating gluten and wheat, buckwheat is a great alternative and is easily incorporated into the daily diet.

Close up of buckwheat pancakes with raspberriesIts high protein content includes the amino acid tryptophan, which is needed to produce the happy hormone serotonin.  If you’re wanting your partner in a good mood for Valentine’s Day, then buckwheat could be a great choice!

Why not treat yourself (and your partner) to a delicious breakfast of buckwheat pancakes with a dollop of natural yoghurt and berries of your choice, for a powerful start to the day.

 

Beetroot

If winter has left you feeling out of sorts, then including beetroot into the daily diet on a regular basis could really kick-start your immune system.  Plus, beetroot is a great liver detoxifier.  It has often been used as a tonic after illness because it’s loaded with vitamins and minerals.  If raw beetroot juice isn’t for you, then try adding some carrot juice to make it slightly more palatable.

Beetroot and goats cheese saladBeetroot has a great flavour and makes a lovely accompaniment to goat’s cheese in a salad, in soups, roasted as a vegetable side and even cooked into chocolate brownies.  Maybe your Valentine’s Day treat can deliver some great health benefits too!

Broccoli

A member of the cruciferous vegetable family, broccoli delivers plenty of health benefits. It contains plant compounds called indoles which help protect DNA from damage, hence can help provide protection against disease.

Fresh,Broccoli,SoupBroccoli is also a great source of beta carotene which is turned into immune-boosting vitamin A in the body, plus energising folate, and vitamin C.  If you can’t always find fresh broccoli when you want it, then do keep some in the freezer.  The nutrient content of frozen vegetables is very good as they are generally frozen and packaged very soon after harvest. 

How about cooking up some delicious broccoli and stilton soup for Valentine’s Day or just include broccoli on your dinner plate frequently, in order to enjoy its fabulous health benefits.

Chia seeds

 

 

These tiny seeds are packed with nutritional goodness, are incredibly versatile and can be used in many recipes including smoothies.  One of their main claims to fame is that they are a rich source of omega-3 fatty acids which are beneficial for the heart, skin, hormones, joints, and brain.

Acai,Berry,And,Chia,Seed,Pudding,With,Blueberries,And,BlackberriesHowever, they also fare really well on the mineral front with good levels of iron, magnesium, zinc, calcium, and phosphorus.  These are all minerals that are frequently deficient in the typical western diet, deficiencies of which can have a negative impact on health.  Chia seeds have also been found to help with weight management, which is down to their high fibre content.  They swell in the stomach which then helps to regulate appetite and feelings of fullness.  Chia seeds are so easy to add to your daily diet and can really get health on track in readiness for Spring.

 

 

So, show your body some love this Valentine’s Day – and every day! It will certainly reward you with improved health.

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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Heart health: five foods that support this hard-working organ

 

Organic,Raw,Rolled,Oats,In,Heart,Shape

February is often referred to as the ‘month of love’, for obvious reasons.  However, putting romance aside, we should be loving our hearts all year round. 

Our hearts beat around 100,000 times in a day, working incredibly hard for us.  And there are some great heart-loving foods which support its ongoing health.

Clinical Nutritionist Suzie Sawyer shares five top foods that support your heart health.

 

Salmon

Salmon is an oily fish, rich in heart-loving, essential omega-3 fats.  The word ‘fat’ often sends alarm bells when people are talking about the heart.  However, the omega-3s are polyunsaturated, with a very different chemical structure to saturated fats, and are absolutely needed for heart health.  The body can’t make omega-3s, hence they need to be eaten regularly in the diet.  The recommended intake of oily fish is two to three portions per week.

Fillet of salmon with some steamed asparagus

Can’t face fish?  Then it’s important to supplement with fish oils, or to eat flaxseeds which are also rich in omega-3s. 

Oats

Oats are loaded with a type of fibre called beta-glucans.  Much research over the years has found that beta-glucans help reduce cholesterol levels.  So much so, that the European Food Safety Authority (EFSA) has authorised this claim that can be used on beta-glucan containing foods, especially oats.

Porridge topped with bananas and blueberries

Fibre is important for the heart for many reasons. As an example, high cholesterol and fats must be excreted from the body in the stool, so having the bowels working well is also great for the heart.  With February still being rather chilly, there’s no excuse not to enjoy a delicious bowl of warming porridge.  And you can even sprinkle some flaxseeds on the top to really give your heart some love.

Lentils

Quite simply, lentils are rich in potassium, fibre, and folate, all providing support for a healthy heart. Fibre is important for keeping bowels moving and ensuring blood fats are under control.  Importantly lentils are rich in gentle soluble fibre, so they won’t irritate the digestive tract.

Red,Lentils,Dal,In,Black,Bowl,On,Dark,Slate,Table

Folate is important for a process known as ‘methylation’ which the body carries out hundreds of times every day; poor methylation is associated with higher risks of heart disease.  And potassium is really important for encouraging a healthy heart rhythm and keeping blood pressure in check.

If you’ve never had the pleasure of eating homemade dhal, then you’ve missed a treat!  It’s so easy to make and provides an incredible number of heart-loving nutrients too. 

Blueberries

Blueberries are often referred to as a superfood, and for very good reason. Their rich, dark colour means they’re packed with anthocyanins, powerful antioxidants which help protect the heart. Blueberries are also rich in vitamin C, another antioxidant which is very heart friendly. 

A wooden bowl of blueberries

The body is constantly bombarded with environmental free-radicals and from the food we eat.  Hence, nature has provided antioxidants to help protect the body from whatever life throws its way.  Vitamin C can also help reduce cholesterol levels.

Soya beans

Soya beans are also known to reduce cholesterol levels and raise HDL’s (the ‘good ‘cholesterol).  However, not all soya products are created equal, and the greatest benefits come from fermented sources.  In this respect, tofu and tempeh are your friends.  Whilst soya milk and yoghurts, for example, are fine, fermented products have a very beneficial effect on the gut microbiome, which in turn is great for heart health.

Soya milk and solid

It’s important to ensure that any soya products are from non-GMO sources although this isn’t an issue when choosing fermented produce.  Tofu and tempeh are also very low in fat, another plus when thinking about the heart.

So, enjoy the month of love and start introducing more heart-loving foods into your diet.

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