Month: December 2022

The health benefits of winter walking

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Woman walking in a snowy woodland

With the cost-of-living escalating, which will be even more noticeable over the Christmas period, many of us turn to nature for some free health in the form of fresh air!

We naturally tend to spend more time indoors during the colder months which is not ideal for our physical or mental wellbeing.  So, this festive season, why not seek the great outdoors, enjoy plenty of walks and be rewarded with amazing health benefits.

Clinical Nutritionist, Suzie Sawyer, shares the benefits of winter walking and how to fuel your body before, during and afterwards.

What are the health benefits of walking?

Even walking for 20 minutes (brisk walking is always best), will deliver health benefits in terms of improved circulation, better mental wellbeing, and blood sugar balance.  Indeed, if you’re trying to lose weight, there’s much research to suggest that walking for 20 minutes after your evening meal, helps the insulin response. This in turn helps to balance blood sugar and encourages less of any excess calories eaten, to be stored as fat.  It’s free and it works!

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

Obviously, if you can walk for at least 30 minutes, or longer, the health benefits will increase.  If you’re struggling with high blood pressure, then it’s a great exercise option.  Furthermore, in terms of mental wellbeing, just being out in the fresh air and connecting with nature is great for managing stress and anxiety.

shutterstock_329275235 woman sleeping in bed Jan16

If you’re struggling to sleep, it’s also super-important to get outside into the light, especially in the morning.  Research suggests that being outside in the morning light encourages better production of melatonin, our sleep hormone, at night.

What should I eat?

Unlike some forms of exercise, no special diet is needed.  However, if you’re heading out for a longer walk, then you need to be fuelled up and ready to go. 

Bowl of porridge topped with blueberries and raspberriesOne of the best starts to a long walk in the winter months is a bowl of porridge, made with whole grain oats, some berries, and a spoonful of natural or plant-based yoghurt.  Oats are slowly digested in the digestive tract, so energy levels are sustained, and they also provide plenty of energising B-vitamins.

 

Sandwich,With,Ham,tomato,,Cucumber,And,Arugula,On,The,Wooden,Cutting

Pack up some protein-filled sandwiches on whole grain bread, featuring ham, chicken or tuna, with some home-made energising coconut and peanut protein balls, and both will keep you strongly striding all day long.  I love this recipe and it’s really easy and quick to make. 

How can I get warm after my walk?

Brisk walking keeps you warm but when the light starts to fade, temperatures plummet, and you can start to feel distinctly chilly.  There’s nothing better than returning home to some wonderfully warming and filling soup.  Root vegetables are in season during the winter months for very good reason; they are naturally energy and nutrient-dense and will help to get some much-needed warmth back into the body.

Leek and potato soup in a bowl

Parsnip soup is a traditional Christmas dish so why not add some other winter vegetables such as apples, potatoes, garlic, and onion and top with delicious goat’s cheese and walnuts?

Butternut,Squash/,Pumpkin,In,Authentic,Thai,Red,Curry,Coconut,Sauce

Other warming winter favourites are casseroles or curries. Investing in a slow cooker is a great idea since they use very little power, and you can put all the ingredients into the pot without too much preparation before the walk.  The long slow cooking time ensures you’ll never be disappointed with the taste. It makes winter walking even more worthwhile.

So, get out there and enjoy some festive walks this season. And one last reminder: always wear a hat as a large percentage of body heat escapes from the head!

 

FOR MORE GREAT NUTRITION AND LIFESTYLE ADVICE:

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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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The health benefits of a traditional Christmas dinner

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Concept,Of,Christmas,Or,New,Year,Dinner,With,Roasted,Chicken

Eating a traditional Christmas dinner is obviously incredibly popular, especially in the UK.  And whilst many of us will consume more food than usual, the standard Christmas dinner is a well-balanced meal when it comes to nutrition.

From the turkey to the sides, there is much to be revered when it comes to this delicious fayre.

Clinical Nutritionist, Suzie Sawyer, looks at the key foods in a traditional Christmas dinner and shares their nutritional and health benefits.

Turkey

Turkey has more protein than chicken. It also contains less fat (if you keep away from the skin) and slightly less calories overall.

From a micronutrient perspective, turkey provides an excellent source of vitamin B12 (essentially only found in animal produce), and in fact contains all B vitamins, which fulfil so many key functions in the body, not least energy production.

Roast Christmas turkey

When choosing the turkey meat for your plate, try and mix up light meat and dark meat; the dark meat is a richer source of the mineral zinc, essential for the immune system, skin, hair, and eye health.

Brussels sprouts

Love them or hate them, Brussels sprouts generally appear on most Christmas meal plates.  They are really worth getting to like because they’re incredibly healthy and nutritionally balanced.

Tasty,Roasted,Brussels,Sprouts,With,Bacon,On,Blue,Wooden,Table,

As part of the super-healthy family of cruciferous vegetables, Brussels sprouts contain indoles which may help prevent certain nasty degenerative diseases. Indoles are also incredibly effective for oestrogen detoxification which helps women better balance hormones, especially as we go through the menopause. Additionally, Brussels sprouts are high in fibre, which is often lacking in UK diets, and the antioxidants vitamin C and beta-carotene.

As some of us find Brussels a little bitter, they are often more palatable lightly boiled and then stir-fried with some bacon and pine nuts.

Roast Potatoes

Roast potatoes are often given a bad rap due to their fat content but it’s only down to the fat they’re cooked in; unfortunately, traditional goose fat falls into this category but it’s only one day, so enjoy those delicious roasties!

Roasted,Baby,Potatoes,In,Iron,Skillet.,Dark,Grey,Background.,Close

Potatoes are a good energy source and if eaten with protein, such as turkey, have less effect on blood sugar levels.

They’re also a great source of immune-boosting vitamin C, heart-loving potassium and fibre and no-one can deny that they are an absolute essential on the Christmas table, well roasted and crispy – yum!

Parsnips

Parsnips can often be used in dishes as an alternative to potatoes but when it comes to Christmas dinner, they should definitely have their own place.

Parsnips are a traditional root vegetable that come into season during the winter months for very good reason; all root vegetables provide good energy but can also be used in a myriad of hearty, warming dishes.

A bowl of roast parsnips

When planning a traditional Christmas dinner, roasted is certainly the best option, and many of us like to cook them in a little honey for added sweetness.  In the scheme of things, this isn’t a problem and parsnips certainly give back in terms of their nutrients.  They are high in vitamin C and vitamin E, both needed for healthy blood cells, as well as folate, which helps support the nervous system and energy levels.  And let’s not forget parsnips’ very useful fibre content too, supporting our digestion.

Carrots

The biggest nutritional benefit of carrots is that they are an excellent source of beta-carotene. This nutrient is one of our most powerful antioxidants, protecting the body from free radical damage.  This in turn, helps protect us from the ageing process and, hopefully, some of our serious degenerative diseases.

Fried,Carrots,With,Green,Herbs,In,Baking,Tray,,Close,Up

Beta carotene is turned into vitamin A in the body as needed which is essential for sight and especially night vision.  Just one carrot a day can help with poor night vision if this is becoming noticeable.

The good news is that cooking carrots actually improves bioavailability of beta carotene, which means it is more easily converted into vitamin A.

All in all, a traditional Christmas meal is healthy and nutritious and should be enjoyed with great gusto!

FOR MORE GREAT NUTRITION AND LIFESTYLE ADVICE:

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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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Winter warming dishes for an energy boost

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Winter,Smiling,Woman

Flagging energy levels are very common at this time of year.  And it often happens when you need more energy than ever especially during the festive season. Eating warming foods is also important as the weather gets colder.  With the Festive Season rapidly approaching, we’re going to need all the energy we can muster to fully enjoy it!

However, help is at hand in the form of some great nutrient-packed foods to send those energy levels soaring!

Clinical Nutritionist, Suzie Sawyer, shares five great energising foods and how to include them in warming dishes this December.

 

Beetroot

Beetroot really can take a top spot when it comes to energy production. Beetroot is high in dietary nitrates which help improve physical performance, which is not just beneficial for the athletes amongst us, but for a daily boost too. Plus, beetroot is high in the B vitamin folate, essential for energy production, and beta-carotene to help support the immune system.

Concept,Of,Tasty,Eating,With,Borscht,On,Gray,Background

 

Beetroot is in season right now and really is an incredible superfood. Why not make an easy and delicious Borscht, which is a filling, warming and cost-effective traditional soup? It is perfect for this time of year, and also benefits from other seasonal veggies, including red cabbage.

Venison

Venison is not only a great source of protein, which can be used for energy, it’s higher in iron than other red meats.  Iron is frequently deficient in UK diets and is needed for both energy and brain function. Additionally, venison is lower in fat than most other game.

Copper,Pot,Of,Venison,Goulash,Stew,Seasoned,With,Fresh,Herbs

 

Venison casserole is a wonderful winter warmer, which doesn’t take too much preparation time, and also provides the heart-health benefits of garlic, onions, mushrooms, and red wine.

Butternut squash

Often referred to as winter squash, they provide a great source of beta carotene and vitamin E – important antioxidants. Squash provides some complex carbohydrates, delivering plenty of sustained energy.

Butternut,Squash/,Pumpkin,In,Authentic,Thai,Red,Curry,Coconut,Sauce

However, as a winter warmer, any type of squash makes the perfect staple ingredient for curry: just add protein-rich chickpeas, onion, and large tomatoes.  Importantly, the body not only likes foods that are physically warm to eat, but also provide a warming effect.  Coriander is a great herb for the winter months and adds great flavour to any curry recipe.

Interestingly, squash is non-allergenic so makes a perfect weaning food.

Apples

We do, of course, see apples in the supermarkets all year-round, but they are harvested during the autumn months.  Therefore, enjoying a deliciously warming apple recipe at this time of year is a great way to gain maximum nutritional benefits.  Vitamin C is especially rich in apples which provides a good energy source.

Apples,,Cinnamon,And,Chunky,Applesauce,On,White,Background

Another great heath benefit of apples is their high pectin content.  Pectin provides much-needed fibre for the digestive tract; it works as a prebiotic feeding the good gut bacteria and helps reduce cholesterol levels.

Why not use some more warming winter spices which partner so well with apples, such as nutmeg and cinnamon, stewed with some butter and sugar? Combine them either with sweet or savoury dishes, especially pork.

Potatoes

Potatoes are certainly one of our main go-to root vegetables during the winter months; they’re satisfying, energising and partner with everything!  Indeed, mashed potato is probably one of the most favourite vegetable sides at this time of year.

They’re a rich source of carbohydrate, are low in fat and high in vitamin C, which is needed for energy and is one of our key antioxidants.

Roasted,Potatoes,Wth,Zucchini

Why not use them in a warming winter tray bake with chicken pieces, onions, garlic, bacon, and sliced courgettes (another member of the squash family)? That way, you’ll lock in all the nutrients and warm the soul too.

There are so many great ways to warm the body from the inside out this season, all whilst getting a nutrition hit too!

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

All images: Shutterstock