Month: August 2022

Feeling blue after your holiday? Try these five tips to set yourself up for the rest of the year

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Sad,Woman,With,A,Suitcase,,Independent,Travel

We look forward to our holidays for so long, and especially with everything that’s happened over the last couple of years. However, in a flash they’re gone and it’s back to the daily grind of life! 

If you are suffering with the post-holiday blues, the good news is that there are some lifestyle changes you can make to set yourself up well for the rest of the year.

Clinical Nutritionist Suzie Sawyer shares some inspirational tips

Get back into a healthy routine

Whilst holidays are, hopefully, positive for mental wellbeing, our eating habits whilst we are away from home are not always the healthiest; we’re on holiday after all, and treats are a part of a well-earned break.  Unfortunately, for some of us, once we return, we can feel lacking in energy and sometimes put on weight too, which doesn’t make us feel great.

DOuble exposure image of a woman running and meditating to represent healthy lifestyle

If you have come back feeling sluggish, getting back into an exercise routine, and eating a well-balanced diet can really help our physical and mental wellbeing as well as energy levels.

shutterstock_390988804 green leafy vegetables Dec16Too many sugary foods and alcohol which we may have consumed on holiday can work as depressants by reducing serotonin levels in the gut. Try switching to a diet rich protein and healthy fats (think avocados and olive oil), plus plenty of green, leafy vegetables: this can really help re-set your mind and body.

Re-set your gut

As part of your health and fitness drive, resolve to love your gut.  Since most of our serotonin (the ‘happy’ hormone) is produced in the gut, the good gut bacteria we have is essential for mental wellbeing.

shutterstock_271644209-indigestion-tummy-dec16

There are not many of us who can honestly say that our digestive systems work perfectly all the time.  Eating different foods and water whilst away, as well as often an increase in alcohol, can often upset things for a while.

Prebiotic,Products,,Sources,Of,These,Bacteria,,Nutrient,Rich,Food.,Flat

Think of the gut as a garden that needs seeding, feeding, and nurturing.  The seeding process is all about providing the gut with prebiotics, essentially from foods such as chicory, artichoke, asparagus, flaxseeds, garlic, leeks, onions, and bananas. Try to include some in your diet every day and also drink plenty of green tea.  A happy gut helps create a happy mind!

Make self-care a priority

When you return from holiday think about what makes you happy at home, in your own space.  Reading a book, an at-home pedicure, taking a long bath – the list is endless.  When we’re busy, we often put ourselves at the bottom of the pile when it comes to self-care.

shutterstock_252559804 woman in bath Jan16

Most of us don’t have the luxury of lots of time on our hands, but it’s all about prioritising the time we have, to do what’s good for our physical and mental health. Coming back from holiday with a plan in place for self-care is going to massively help relieve the blues.

Plan positively

Whether it’s another holiday, an event, a concert, a physical challenge, or all of the above, make plans on your return so you can start looking positively forward to what’s ahead.

Close up on woman writing in a pad

Whilst it’s important to ‘live in the moment’ and make the most of each day, having events to look forward to is great for keeping a positive outlook and outsmarting any post-holiday lows.

Get plenty of fresh air

With more of us working from home, and the days becoming noticeably shorter, it’s all-too easy to start hibernating.  However, getting some daily fresh air, even if you only have time for a walk round the block is essential for mental wellbeing.

shutterstock_218997220 woman walking trainers Mar18

Getting fresh air, and importantly natural light, into your brain is also essential for good sleep.  The brighter morning-light conversely, helps the body produce more melatonin – our sleep hormone – at night. It’s also important for circulation to the heart and muscles to take daily exercise in some form or another.

So, banish the post-holiday blues by looking forward to a healthy autumn with a renewed diet and exercise plan as well as some fun events in the future.

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The importance of hydration: how to stay well-watered

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Woman,Drinking,Water.

We’ve heard the word ‘hydration’ plenty of times over the last few weeks, and during the recent heat waves.  It’s been more important than ever to ensure the body is not dehydrated. 

Dehydration makes you feel exhausted.  However, hydration is not just about drinking more water.  Although this is of course very important, there are other measures you can take.

Clinical Nutritionist, Suzie Sawyer, shares her five top tips for keeping hydrated and energised.

First things thirst!

Water is of course the most essential nutrient.  The body is around 70-80% water so it makes sense that we can’t live without water.  However, it’s amazing how little water many of us actually drink in a day.

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

Your urine should be pretty clear (apart from the first morning pee!) Urine is a good indicator of how well hydrated you are.  Aim for around 1.5 – 2 litres water daily, ideally from a filtered source.  It also depends on how much exercise you are doing and the temperature outside. And always remember to be ahead of the thirst; if you’re thirsty, you’re already dehydrated.

Eat vegetables with a high water content

Whilst it’s important to drink plenty of water, especially during the hot weather, certain vegetables are high in water so will also help to rehydrate.  Top of the list are cucumbers and lettuce which are both around 96% water.  Celery is another great contender being 95% water (and is also great for reducing blood pressure), as are courgettes.

shutterstock_332940713 cucumber June16

There are additional benefits to adding plenty of vegetables to your hydration routine because they all contain loads of electrolytes – minerals that are lost during normal metabolic processes and when we sweat.

Eat plenty of fruit too

There are plenty of fruits that are loaded with water too!  Top of the list is watermelon with 92% water content.  As a bonus, watermelon is packed with antioxidants which are very supportive of overall health.  Watermelon makes a very refreshing snack, especially when the heat is on.

CLose up of a hand holding a slice of watermelow with the words hello summer cut out of it

Other great fruit choices are strawberries, peaches, oranges, and melon.  These foods are high in immune boosting vitamin C as well as potassium, which is a key electrolyte, along with sodium, both of which help keep body fluid levels balanced.  Nature has been very clever in providing foods, which, when eaten in a diet containing loads of colour variety, provide so many of the nutrients that the body needs.

Get brewing

Drinking herbal and fruit teas are another great way of increasing water intake without caffeine; caffeine can exacerbate dehydration.  Chamomile tea makes a good choice in this respect and is also great for calming an agitated digestion and nervous system generally.

shutterstock_109015685 camomile tea Mar17

You can also make your own tea or water brew.  Lemon and ginger tea (either drunk hot or cold) is brilliant. Lemon adds some vitamin C to the mix and crushed ginger is a great anti-inflammatory, feeding the good gut bacteria and also helping to alleviate headaches and migraines, which can be more problematic when the temperature rises.

And the wild cards!

The body contains a fine balance of nutrients at a cellular level and, of course, we are not ‘pure’ water as such.  Therefore, drinks that contain electrolytes and carbohydrates can actually be more effective at rehydrating.

Woman pouring a glass of milk

In this respect, milk is great because it contains proteins, fats, carbohydrates, and sodium so will also help your body retain fluids (without causing fluid retention).  Coconut water is brilliant at hydrating because it’s rich in potassium (a key electrolyte) and is also energising.

And one you may not have thought about is chia water.  Chia seeds are a great source of healthy omega-3 fats, but chia seeds absorb ten times their weight in water, making a great drink.  For a real power up, why not add them to coconut water?

There are plenty of ways to keep well hydrated and bouncing with energy this summer!

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For everything you need to know about vitamins, minerals and herbs visit our sister site Herbfacts

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Making the most of seasonal eating in August

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Close up of woman holding a bowl of freshly picked plums

Whilst it’s not too difficult to find out which foods are in season and when, it’s not always easy deciding what to do with those foods. 

If you’re lacking in meal ideas, then Clinical Nutritionist, Suzie Sawyer, can help bring some much-needed inspiration to your kitchen.

Venison

Whilst many of us don’t think of venison as being a ‘mainstream’ meat, it’s fantastically nutritious and delicious.  It contains more energising iron than other red meats, provides some healthy omega-3 fats and has less saturated fat than chicken without the skin.

A cooked venison steak on a chopping board

I personally love venison and I keep it really simple by cooking it in the same way as a steak.  For this time of year, I would quickly fry the venison (I like red meat fairly rare). Boil some baby new potatoes with some fresh mint and make a large salad – include some spring onion, also in season right now.  That will take no more than 15 minutes and you’ll have a fabulous meal.

Sweetcorn

Fresh sweetcorn (as corn on the cob) may be a little harder to obtain this year with the drought affecting crops in the UK.  However, if you can find some, then grab it straight away.  Corn has always been a food staple and a relatively inexpensive crop to produce. Corn provides beta-carotene which is turned into vitamin A in the body as needed, immune-boosting vitamin C, energising folate and that all-important fibre.

Summer,Food.,Ideas,For,Barbecue,And,Grill,Parties.,Grilled,Corn

In terms of what to do with corn on the cob, there really is no better way than boiling the kernels until soft to poke with a fork and serving with butter and plenty of black pepper. Corn is also great on the barbecue, but ideally partially cook it first.

Plums

Plums need to be picked at just the right time so they have a little natural sweetness rather than being too sharp. However, they have an amazing array of antioxidants which are so protective of overall health, so it’s worth getting the timings right. Plums are also high in vitamin C and potassium which are both great for heart health and keeping the arteries flexible, allowing good blood flow.

Bowl,With,Oatmeal,,Fresh,Plums,And,Nuts,On,Table

Again, I keep it really simple with plums as I love them on my overnight oats.  Therefore, I stew them with a little honey, keep them in the fridge and then look forward to eating them in the morning.

Mackerel

Mackerel is a wonderfully healthy fish.  It’s packed with omega-3 fats which are generally very deficient in the UK diet but are essential for our health.  Importantly, the body can’t make omega-3 fats, so we must eat them in the diet, at least two or three times per week.

Fresh mackerel with lemon and herbs on foil ready to be baked

Mackerel does have quite a strong flavour and is also quite rich so any sauces with butter don’t really work.  Much better I find are spicy or citrus flavours.  Again, simplicity is the way forward so serve up a super-healthy meal by just adding some new potatoes or basmati rice with tender stem broccoli.

Aubergine

We often associate aubergines (called eggplant by the Americans) with Mediterranean countries as they frequently appear in Greek moussakas and French ratatouille.  As they’re cooked and eaten with the skin-on, you’ll be getting all the real value from the antioxidant-rich anthocyanins in the colourful skin. Aubergines are also a rich source of fibre, and manganese which is great for the bones.

Vegetable,Stew,,Eggplant,,Onion,,Zucchini,With,Tomato,Sauce,,Garlic,And

I absolutely love a simple pasta ratatouille; chop up an aubergine, courgette, onion, garlic, and roast in the oven.  It’s always great to add the tomatoes later in the roasting process. Then add the mixture to some cooked wholegrain pasta, toss with a handful of fresh basil leaves and top with some Parmesan cheese if desired.  And the best news is that this dish provides all of your 5-a-day!

So, enjoy cooking seasonally this August and reap the healthy benefits as well as the delicious flavours on offer.

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How to have a healthy afternoon tea

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Luxury,Porcelain,Tea,Set,With,A,Cup,,Teapot,,Sugar,Bowl

Afternoon tea is a British tradition; the ‘meal’ you don’t always need but the foods on the table are too good to resist!

However, afternoon tea doesn’t always need to be calorie and sugar-laden. There are lots of delicious swaps you can make and still enjoy it.

Clinical nutritionist, Suzie Sawyer, shares her five top ways of making afternoon tea healthier and even more delicious.

 

Beetroot hummus and crudités

Homemade beetroot hummus is delicious and nutritious, whilst bringing life to any chopped vegetables you may eat with it. Beetroot really is a super food, delivering plenty of energy, antioxidants and betaine which helps many conditions, especially high blood pressure. 

Beetroot,Hummus

Beetroot hummus is also incredibly easy to make; cook some raw beetroot, add a can of chickpeas, some natural yoghurt, lemon, and cumin.  You can take your choice of veggies but chopped peppers of any colour and carrots are good choices and both deliver plenty of immune-boosting vitamin C.  You’ll be hooked from the first bite!

Toasted bagels

These may not be on the usual tea table, but bagels are much lower in fat and higher in fibre if you choose the whole grain variety rather than other tea-time breads.

Peanut,Butter,On,Half,A,Bagel,On,Snack,Plate

Choice of toppings is up to you, but almond nut butter is incredibly creamy and contains the omega-3 fats which are great for the heart and hormones. Add some smashed avocado and you’ve created a super tea-time treat.  Avocados are rich in vitamin E which is great for the skin. Healthy certainly doesn’t mean ‘tasteless’ with this dish.

Chewy oat cookies

These provide a sweet treat without too much sugar and contain plenty of fibre to keep the bowels regular. These chewy oat cookies contain whole grain oats as the base ingredient which are full of energising B-vitamins, plus beta glucans which naturally help reduce cholesterol levels.

Homemade,Oatmeal,Cookies,On,Wooden,Board,On,Old,Table,Background.

Just add to the oats some shredded coconut, dried apricots and cranberries and a little milk. Mix, bake, and there’s not much more needed for the healthiest, tastiest cookies ever!

Delicate prawn and lemon sandwiches

These are delicate in both taste and shape but are high in protein, so you won’t need too many to fill you up.  Prawns, when drizzled with plenty of lemon juice, become much more flavoursome.

Prawns,In,Mayonnaise,On,Granary,Bread,With,Salad

Traditionally everything is ‘small’ for afternoon tea, and these can be sliced into bite-sized portions.  It’s much healthier to use whole grain bread rather than white, which is refined and stripped of most nutrients, plus brown bread seems to work much better with prawns in terms of flavour.  As you’ve used plenty of lemon juice, the need for too much mayonnaise is reduced, hence this dish is pretty healthy, and, importantly, enjoyable.

Rainbow wraps

Eating a rainbow diet is what we should all aim for.  This means having loads of colour variety in your diet as colour equals nutrients. Wraps tend to much better tolerated by the digestive system as they are lower in gluten.  There are also plenty of options for gluten-free wraps.

Vegan,Tortilla,Wrap,,Roll,With,Grilled,Vegetables.

So, these rainbow wraps deliver on all fronts and can easily be sliced into small portions and arranged on your tea table.   Simply shred some red cabbage and sprinkle with loads of lemon juice and leave for about 15 minutes.  Meanwhile, chop some red peppers, carrot, and spring onion (if desired). Spread the wrap with hummus of your choice, add the cabbage and other vegetables, and you’ve not only added colour to the table, but you’ve ticked some boxes in terms of nutrients too.  All colourful fruits and vegetables naturally provide plenty of antioxidants which help protect the body.

Afternoon tea doesn’t need to contain loads of fat and calories but can still be a healthy treat that all the family will enjoy.

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Pack some of nature’s medicine cabinet for a healthier holiday

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CLose up of smiling woman on the beach enjoying her holiday

We all look forward to our holidays and time away from the stresses and strains of life.  However, travelling itself or just a change of water, food or routine can sometimes play havoc with our health. 

The good news is that nature always has our back in this respect; if you know what to pack there are a range of natural supplements which can help ensure you stay well.

Clinical Nutritionist Suzie Sawyer shares her five top choices to take on holiday, chosen from nature’s medicine cabinet.

 

Sleep peacefully with valerian

Sleep can often be disrupted when on holiday even if you haven’t travelled across time zones. The heat can impact how well we sleep. Or perhaps your holiday location might not provide the quiet retreat you were hoping for.

Woman asleep in bedHelp is at hand in the form of the herb valerian. Used for many hundreds of years as a traditional remedy for sleep disorders, it’s perfect and easy to pack in supplement form in your suitcase.  Valerian works on one of our soothing neurotransmitters, GABA, to also help feelings of calm, and it doesn’t cause drowsiness the next day.

Probiotics to soothe digestion

Probiotics are the trillions off good bacteria that live in our digestive tract and are so very important for overall health.  However, sometimes these guys get upset and imbalanced and then digestive issues can arise.  This can often happen on holiday, sometimes in the form of unpleasant diarrhoea.

Close up on woman's stomach with hands making a heart shape to show a healthy tummy

It’s certainly worth taking a course of probiotics in supplement form before holiday.  Or alternatively, you can load up on probiotic-feeding foods such as garlic, ginger, asparagus, artichoke, green tea, and other fibrous vegetables.

However, do pack a particular probiotic called saccharomyces boulardii which is great for helping to ease traveller’s diarrhoea.  It’s available in supplement form and can be taken long-term too.

Beat the bugs with vitamin C

Vitamin C is one of our key immune-boosting nutrients.  Unfortunately, flights, travel stress, a little too much alcohol, and a new environment can often leave us more vulnerable to colds and infections.  This is where vitamin C comes in.

shutterstock_114498919 woman cold flu Oct16It’s worth packing some effervescent vitamin C tablets and start taking them at the first sign of coughs and sneezes, repeating every few hours. The sooner you start taking it, the more effective it will be.  Some people find their bowels become looser when using it which is perfectly normal.  Vitamin C is quickly excreted from the body which is why it’s best to take it regularly throughout the day.

 

Also load up on plenty of fresh fruits and vegetables, all of which contain some Vitamin C.

Calming Aloe vera for sunburn

Unfortunately, we can often be too enthusiastic when it comes to sunbathing.  Plus, pesky mosquitos can often be an annoyance.  This is where soothing aloe vera gel comes to the rescue.

Woman,With,Sun,Protection,Cream,On,Her,Shoulder,In,The

Another remedy that’s been used for centuries, aloe vera is the perfect antidote for any skin issues.  It can also help with dandruff and an itchy scalp.  Even better, Cleopatra used to call aloe vera ‘The Elixir of Youth’ .  She had amazing skin which she attributed to using aloe vera.  So, you may come back from holiday looking 10 years younger too!

Banish bacteria with tea tree oil

Tea tree oil is one of those remedies that has such a range of uses, it really needs to find its way into your suitcase.

Sports,Injury,Painful,Scratches,And,Open,Wounds,On,Leg,Of

Tea tree is a natural antibacterial agent so you can disinfect anything with it; you can spray it around you on planes or public transport if people are coughing and sneezing or onto any cuts, scrapes, bruises or fungal infections …. the list goes on!

Avoid spraying down the throat or into the ears, but other than that it’s pretty safe to use.

With a little extra precaution, and a few natural remedies, you can have a trouble-free vacation!

 

FOR MORE GREAT NUTRITION AND LIFESTYLE ADVICE:

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Follow us on Instagram @feelaliveuk or 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