Month: October 2022

The wonders of Pumpkin!

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Pumpkins carved into lanterns

Pumpkins really come into their own at this time of year with Halloween around the corner. But as well as making spooky lanterns, pumpkins provide great nutritional benefit in two ways.

Whilst the flesh can be used in soups or as a delicious side dish, the seeds are just as nutritious.

Clinical Nutritionist, Suzie Sawyer, shares the wonders of this amazing vegetable.

Pumpkin is also known as winter squash (one of them being ‘butternut’) and is technically a fruit as it contains seeds (more on this later). Its nutritional value is immense, and its culinary uses versatile in either sweet or savoury dishes. However, these nutritional benefits do very much depend on how the pumpkin is used. Pumpkin spiced lattes may taste great but don’t provide any nutritional value!

Interestingly, pumpkins are often used as weaning foods for babies as they’re non-allergenic, provide good energy and great nutritional value.

If you’re vegetarian or vegan, then hopefully lentils will already feature in your diet.  They are an amazing source of plant protein and can easily be incorporated into many dishes.

Nutritional benefits of pumpkin

The flesh of pumpkin is rich in beta carotene which is turned into vitamin A as the body needs it.  Vitamin A is essential for vision, by keeping it sharp and also helping to prevent macular degeneration, which impairs sight. It’s also essential for the immune system, helping the body to fight infections and for protecting the intestinal lining against unwanted invaders. Beta carotene is also an important antioxidant, helping protect the body from the ageing process, especially for the skin. Importantly, since vitamin A can only be found in animal produce, if you’re vegan or vegetarian, then pumpkins can provide a great source of this key vitamin in the form of beta carotene.

a pumpkin cut into pieces

Pumpkin is also rich in potassium, which is essential for the heart and regulating blood pressure. It provides useful amounts of magnesium (essential for the smooth running of most of the body systems) and iron (another super-busy mineral and essential for immunity and energy).

If you’re looking to lose a little weight before the Christmas period starts, then pumpkin could really support your overall plan.  The reason being that it can help keep blood sugar levels in balance, which is a key factor with any weight loss programme.

How to use pumpkin

Fresh,Cooked,Pumpkin,Soup,Served,In,A,Pumpkin.,Stuffed,Pumpkin.

One of the best ways to cook pumpkin is stuffed! The top needs to be chopped off, seeds scooped out and then the pumpkin is rubbed with olive oil and roasted in the over for around 45 minutes.  Once it’s cooked, you can fill it with anything that takes your fancy.  How about rice, chopped walnuts, pomegranate seeds, lemon, sliced apple, and garlic?  The mixture needs to be cooked first and then returned to the oven.  A great vegan Halloween treat!

What about those all-important seeds?

Pumpkin seeds make a great, low-calorie snack. And because they’re high in protein, they help to banish hunger pangs and stabilise blood sugar levels.  Cravings then become less, and energy is more sustained. Indeed, pumpkin seed butter on oatcakes makes a really tasty, satisfying snack.

Importantly, they are high in the essential omega 3 and 6 fats that the body can’t make so need to be taken in via the diet. Both provide many health benefits, especially for the skin and heart.

Roasted pumpkin seeds

However, many of pumpkin seeds’ health benefits germinate from their great vitamin and mineral profile, especially of zinc, which is often deficient in typical western-style diets.  Additionally, pumpkin seeds are rich in antioxidants, which are essential for protecting the body against life’s onslaughts.

Interestingly, pumpkin seeds contain lignans which have antimicrobial properties, therefore are especially protective of the gut.

Pumpkin seeds are very easy to include in the diet; they make a great snack, can be added to salad dishes, or sprinkled on your morning porridge or why not try roasting and sprinkling over vegetable recipes for some added crunch.

Pumpkin makes a very tasty and nutritious addition to your Halloween menu and beyond. 

FOR MORE GREAT NUTRITION 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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Menopause nutrition: what to eat to help support your transition

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shutterstock_157003715 middle aged woman smiling Nov15

As with most health issues, they can be multifactorial and sometimes take a while to get to grips with.  This is certainly true when talking about menopause.

With over 30 possible symptoms associated with menopause, finding hormonal harmony in this often-difficult life stage, can sometimes be tough.  However, a change of diet can be very powerful and effective.

Clinical Nutritionist, Suzie Sawyer, shares five foods than might help to bring hormonal harmony into your life.

Lentils

If you’re vegetarian or vegan, then hopefully lentils will already feature in your diet.  They are an amazing source of plant protein and can easily be incorporated into many dishes.

Importantly, lentils are a rich source of phytoestrogens, plant foods that naturally contain properties that help balance oestrogen levels.  Phytoestrogens are chemically similar to the hormone oestrogen, hence their effectiveness.  Oestrogen levels naturally fall as women approach menopause and beyond, and it’s this issue that takes most of the responsibility for many of the associated symptoms.

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

If you’ve not used lentils before, then why not make some delicious and filling lentil soup, which is great for colder days. Importantly the protein content of lentils will keep you feeling satiated for much longer than a purely carbohydrate-based meal.

Flaxseeds

Also referred to as linseeds, flaxseeds tend to be the ground version which are great to eat during menopause. Why? Flaxseeds are especially rich in lignans which also have phytoestrogenic properties.

A spoon full of flax seeds

Additionally, flaxseeds are rich in the essential omega-3 fats which become even more essential during this life phase. Therefore, flaxseeds are great for hormone balance, can help reduce hot flushes and are very supportive of brain health; brain fog can be especially troublesome for women during this time.  Sprinkle some flaxseeds on your cereal, natural yoghurts or put into a smoothie every day, for best effect.

Oily fish

Oily fish which includes salmon, sardines and mackerel are a great source of those all-essential omega-3s.  However, it’s oily fish with bones, particularly sardines, that also provide a good source of vitamin D, very much needed for the menopause years. Levels of vitamin D really drop in the UK population during the winter months causing low mood, amongst other problems.

A range of foods containig omega 3 fats

Production of vitamin D is related to the neurotransmitter serotonin, our happy hormone, and a big issue for many women going through menopause is low mood and anxiety.  It follows, therefore, that having more vitamin D in the diet is really important for women’s hormonal health, not to mention for the bones and teeth.  However, it’s not possible to get sufficient vitamin D just from oily fish alone during the winter months, so supplementation is essential.

Broccoli

Broccoli is a member of the wonderful family of cruciferous vegetables which provide a myriad of health benefits, too long to mention them all.

However, for women struggling with menopause, broccoli can really come into its own.  Broccoli (and all cruciferous vegetables) can play a major role in the body’s detoxification processes, including of oestrogen.  This is important because the body needs to eliminate ‘old ‘oestrogens at the end of each cycle so toxins don’t build in the body and cause more symptoms.

Fresh,Broccoli,Soup

Broccoli is also very effective at helping the liver to detoxify.  This is hugely important during menopause, as the body needs to expel oestrogens from the environment, known as xenoestrogens, that can cause even more imbalance and severe hormonal disruption.

Enjoy some broccoli (plus cauliflower, Brussels sprouts, and kale) as often as possible.

Natural yoghurt

As with all aspects of our health, the digestive system features at every level.  If digestion is not working correctly, then nothing else will.  This is especially true when talking about hormonal issues. Constipation can be a major problem during menopause, hence digestive health is key.

A bowl of natural yoghurt on a wooden background

Natural yoghurt is rich in probiotics, those all-important friendly bacteria that live within us and fulfil many different functions, including bowel regularity.  They are fed by vegetables which are known as prebiotics.  Another great reason for eating lots of broccoli!

Natural yoghurt is great for breakfast or with some fruit after a meal.  Make sure you choose live yoghurt and especially those varieties without sugar or sweeteners.

Changing your diet is one of the first steps in addressing menopause misery and it can make a real difference to symptoms.

FOR MORE GREAT NUTRITION 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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Nutritional tips to support brain function

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A plate with a picture of a brain on to represent eating healthily to support a sharper brain

Having a foggy brain is not uncommon and can affect people at any age.  However, brain function does noticeably decline in our 50s and accelerates as we get older. The good news is that we can do so much to support brain function and the sooner we start the better. 

The brain uses about 25% of all the energy we take in as food. It is a highly complex organ and acts as the command centre for the nervous system; as such it needs a wide range of nutrients to effectively perform its many functions.

Clinical Nutritionist, Suzie Sawyer, shares three of her top nutrients to help support your brain.

Omega-3 fish oils

Omega 3s play a key role in brain health.  The brain is made up of 60% fat, much of which are the essential omegas (essential because the body can’t make them, so they need to feature in the diet). In general, the UK population has a lack of these through not eating enough in the diet.

A range of foods containing healthy Omega-3 fats

Deficiency is mainly down to omega-3s only being found predominantly in oily fish such as salmon, mackerel, and sardines – foods that are not widely eaten.  Omega-3s are also found in flaxseeds, nuts, and seeds but they have to be eaten very regularly to obtain what the body needs.

Ideally aim for one to two portions of oily fish every week and sprinkle at least one tablespoon of flaxseeds onto your cereal, yoghurt or in a smoothie every day.  Your brain will certainly thank you for it.

Zinc

The mineral zinc is one of the busiest, being involved in around 300 different enzyme reactions in the body.  Zinc is significant when it comes to brain health because it’s needed for the production of those all-important brain neurotransmitters.  These include serotonin, needed for mood and motivation, and melatonin, essential for sleep.  Zinc is also used in the production of adrenaline and noradrenaline, essential neurotransmitters for the stress response.

A range of foods containing the mineral Zinc

In short, the brain can’t function without zinc.  Minerals are often referred to as ‘trace minerals’: they are of course needed in small amounts but are crucial to overall health.  Therefore, the diet should ideally be rich in foods containing zinc – think wholegrains, fish, meat, nuts, seeds, and eggs.  The best source of zinc is oysters, so never worry about enjoying them more regularly rather than as a treat.

It’s not that difficult to be slightly lacking in zinc, with white spots on the nails being a tell-tale deficiency sign.  General hormonal disruptions can also be a nudge that you need to eat more zinc-rich foods.

Vitamin B12

The family of B-vitamins all work together but vitamin B12 does stand out as one of the key members when it comes to brain health.  This is because it plays a role in one of the body’s most important biochemical reactions known as methylation.  Whilst it’s not necessary to understand methylation, it’s important to know that it can’t happen without vitamin B12, nor can the brain work correctly.

A range of foods containing Vitamin B12

As part of this biochemical process, memories are formed, and concentration and focus are achieved. Vitamin B12 is only found in animal produce, and in some fortified foods such as cereals.  Meat, fish, dairy, and eggs are the best sources, so vegetarians and vegans should consider taking a supplement to ensure the brain’s not missing out.

If your brain is feeling foggy or you’re lacking in energy (another sign you may be deficient in B12) then it might be time to increase your intake.

The brain is certainly a nutrient-hungry organ, but eating enough of these three nutrients is a really good start.

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Three nutrients to support your immunity this winter

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Close up of a doctor holding a blackboard with Immune System written on it in chalk

It’s feeling decidedly chilly outside!  Unfortunately, winter is not too far away and with that normally comes the round of colds and infections.  And we’re being warned that we could face lots of bugs this winter. 

However, fore-warned is fore-armed in these situations so now is the perfect time to ensure you’re giving your body what it needs to fight off any invaders.

Clinical Nutritionist, Suzie Sawyer, shares her three top immune-supportive nutrients.

Vitamin D

This one has to be at the top of the list! We’ve learned so much more about vitamin D during and since the Covid pandemic, especially in terms of how essential it is for the immune system.

Clearly, we’ve had a good summer, during which time the body restore its reserves of vitamin D, as the sunlight hits the skin.  However, not everyone is in the sun, and it’s not clear just how much the body stores, and reserves are certainly not going to last all winter.

A range of foods containing vitamin D

Vitamin D is found in eggs, oily fish, mushrooms and dairy produce and some fortified foods.  However, it’s not in sufficient amounts and the body still needs to convert that vitamin D into the active D3 form which takes place in the kidneys.  It’s no surprise therefore that it is recommended that everyone takes a supplement of at least 10 micrograms through the darker, colder months of October to March.  This is the minimum amount to take – you may find you need to take much higher dosages, which is why it’s worth having your blood levels of vitamin D checked.

Vitamin C

Vitamin C is a real powerhouse within the immune system. It fulfils many functions but essentially supports the production of immune-fighting white blood cells.  Vitamin C is water-soluble which means it leaves the cells quite quickly, hence it needs to feature in the diet very regularly.

It’s good to know, therefore, that vitamin C is widely found in fruits and vegetables.  In fact, it’s in so many that there’s no real need to over-complicate things by picking and choosing those with the highest amounts!

A selection of fruit and vegetables high in Vitamin C

The best advice is to include plenty of colour in your meals and in this way, you’ll be eating a variety of fruits and vegetables and therefore essential nutrients. This is so important for health and, especially immunity, because fruits and vegetables are loaded with powerful antioxidants which help to protect the body.

The more stressed you are, the more Vitamin C is burned up by the body so if this sounds like you, you may find that it is helpful to take in even more Vitamin C by increasing your intake of fruits and vegetables.

Zinc

One of the reasons why zinc makes its way onto the immune powerhouse list is because it’s involved in almost every aspect of immune function. Without sufficient zinc, many white blood cell functions, critical to immunity, stop working.

Just like vitamin C, zinc possesses anti-viral activity so it can help protect us against colds and flu.  However, the body needs zinc all the time within the body in order to do its work properly.

A range of foods containing the mineral Zinc

Zinc is widely available in plant and animal sources but not in the refined foods that many people eat in abundance.  Try to include more whole grains in the diet such as wholewheat bread and pasta, quinoa, and buckwheat, plus beans, nuts, oats, and fish.  Indeed, one of the highest food sources of zinc is oysters. So don’t wait until Valentine’s Day to eat some of these amazing aphrodisiacs!

Interestingly, zinc is involved in so many functions in the body, it can become marginally deficient quite easily.  Common signs of this are white spots on the fingernails, frequent infections, hormonal disruptions, poor taste and smell, and skin problems.

Start your winter immune preparations now and hopefully you’ll have an infection-free season

FOR MORE GREAT NUTRITION 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 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

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