Month: October 2023

Discover the amazing nutritional benefits of the pumpkin family this Halloween

/ feelaliveuk / Leave a comment

Pumpkins carved into lanterns

It’s Halloween week! Not only do many of us love the spooky festivities; Halloween also provides the opportunity to enjoy eating foods belonging to the nutritious pumpkin family. 

Clinical Nutritionist, Suzie Sawyer, shares her four favourites from the pumpkin family.

Suzie HFMA V4Properly named the Cucurbitaceae family, it’s got plenty of members, around 975 species of food and ornamental plants.  However, let’s take a closer look at just four of them, and hopefully you’ll be eating and enjoying at least one over the coming week and throughout the winter months.

 

Pumpkin

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

Clearly the most talked about at this time of year.  And whilst they look lovely as lanterns, pumpkins are very healthy too. Also known as winter squash, pumpkins are an excellent source of beta carotene, just like other orange fruits and vegetables.  Beta carotene is a powerful antioxidant, so it helps protect the body from illness, but is also converted into vitamin A, which is essential for the immune system, as the body needs it. Pumpkins are also rich in vitamin E, another powerful antioxidant, and great for the skin and heart too.

Whilst they might seem a little overwhelming to cook, there are loads of ways of eating pumpkins; roasted, mashed, stuffed, used in soups and winter stews, or even made into pumpkin pie.

A bowl of Pumpkin soup

Pumpkins are actually two foods in one: there’s the fleshy part of course but pumpkin seeds are also incredibly nutritious. They’re rich in zinc (essential for the immune system), magnesium (needed for the nervous system and sleep) and potassium (also essential for the nervous system and a healthy heart).  These too can be roasted and eaten as a tasty snack.

Courgette

A range of courgettes

Often called ‘zucchini’ or referred to as ‘summer squash’, courgettes are a type of small, young marrow. As with many fruits and vegetables, most of the nutrients are found on the skin, plus they contain lots of antioxidants.

Whilst courgettes are especially rich in beta carotene, they’re also a great source of vitamin C (one of our most hardworking vitamins) and folate, a member of the important B-vitamin family.  Folate fulfils many roles in the body, but is essential for repairing DNA, so it can hopefully help us to keep young and vibrant.

shutterstock_404009245 courgette salad July16

Courgettes can be eaten raw in salads, but at this time of year, they’re good roasted, stuffed or stir fried with a little garlic.  Obviously, they’re great very lightly boiled too.

Squash

shutterstock_226218175 butternut squash Dec15

Whilst both pumpkin and squash can often look similar (and there are many varieties of squash) they are different vegetables, although belonging to the same family. They both have tough outer skins (which are not edible) and fleshy orange interiors.

However, squash are no less nutritious than pumpkins, particular in their vitamin A and vitamin C content and are especially rich in dietary fibre. Fibre is essential for helping to feed the good gut bacteria, which in turn supports the immune system, mental wellbeing, hormones, skin and much more besides.

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

Of course, squash is also incredibly versatile when it comes to how it should be eaten: roasted, sautéed, used in soups and stews, steamed with some delicious herbs.  Whichever you choose, do make sure you eat some this Halloween or certainly during the winter months.

Cucumbers

shutterstock_332940713 cucumber June16

Cucumbers tend to be associated with the summer months, when they’ll often feature in salads, as part of a crudité plate, or in ice cool drinks.  And to be fair, that’s probably the best ways of eating cucumber.

Green leaf salad with avocado and cucumber

Whilst cucumbers are very low in calories, and contain some vitamin C, they are not especially rich in nutrients. However, one of their biggest claims to fame is their high water-content (around 96%) which makes them a great diuretic for those suffering from water retention. They also help cleanse the kidneys or to rehydrate after a heavy workout. 

So why not add some of these delicious foods to your diet this Halloween and indeed throughout the winter months too.

Vitamin Expert Tile

 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.

For everything you need to know about vitamins, minerals and herbs visit our sister site Vitamin Expert – your essential guide to nutrition and natural health.

Follow us on Instagram @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

All images: Shutterstock

 

Five ways to manage your cholesterol levels naturally

/ feelaliveuk / Leave a comment

Cholesterol,Word,Written,On,Slate,With,Stethoscope,On,Wooden,Table

We often hear, read, or are told about cholesterol levels.  Cholesterol is a blood fat that can cause a wide range of serious health issues if left unchecked. However, it can sometimes be confusing when we read not only about total cholesterol levels, but HDL and LDL too. 

It’s important to keep cholesterol levels in a good range which it comes to your overall wellbeing, so here are five nutrition and lifestyle tips from Clinical Nutritionist Suzie Sawyer to help you on your way.

 

Suzie HFMA V4

When it comes to cholesterol, essentially HDL levels are the good guys and LDL levels not so good.  When your readings are being assessed, total cholesterol, HDL and LDL levels will be noted. So what are some nutritional wins that can help manage your levels?

Get some colour in your life

Healthy,Eating,Concept,,Assortment,Of,Rainbow,Fruits,And,Vegetables,,Berries,

There are many great reasons to include plenty of colourful fruits and vegetables in your diet.  And I know nutritionists do keep banging the same drum!  However, it’s all in a good cause, especially when it comes to managing cholesterol levels.

Cholesterol and other blood fats attack the artery walls and cause plaque build-up.  Plaques then become oxidised, arteries harden, and blood flow is limited, which can then lead to cardiovascular issues.  Fruits and vegetables all contain great levels of vitamin C, which is not only a powerful antioxidant, but also keeps arteries free flowing, also keeping cholesterol levels in check.

Eating ‘five a day’ is a great target but, the more portions you eat in a day, the better. Don’t worry about counting, just enjoy eating.  Frozen produce is great too.

Avoid refined carbs

Small,Cakes,With,Different,Stuffing

Whilst too much saturated fat can raise cholesterol levels, the bigger issue is sugar.  Sugar raises LDL levels and reduces HDL.  LDL particles keep cholesterol circulating in the body, which is not ideal.

Some of the worst culprits are refined carbs such as cakes, biscuits, pies, and croissants.  Not only are they high in fat, but sugar too, and they provide minimal nutritional benefit.  Obviously, they’re fine to eat on a treat day, but not every day.  Crisps in whatever form, also raise cholesterol levels because they’re loaded with trans fats, an unnatural fat the body can’t deal with.

Keep tabs on alcohol intake

shutterstock_517947136-wine-and-water-nov16

Whilst drinking alcohol is enjoyable for many of us, it does not always come with great health benefits.  Drinking alcohol in moderation is fine, in line with Government guidelines, but essentially, it’s loaded with sugar.  The other issue is that alcohol must be processed through the liver (just like cholesterol) and the two are not very good friends!

If you enjoy a glass or two of wine, that’s fine but it might also be worth including some extra liver-loving foods in your diet, to really improve liver detoxification. Asparagus, Jerusalem and globe artichokes, cruciferous vegetables such as broccoli and cauliflower, berries and green tea are all great choices.

Minimise your intake of processed meats

Roast chicken leg with potatoes and vegetables

Foods including sausages, bacon and other processed meats are generally high in saturated fats, which will raise cholesterol levels.  There is much research to suggest it tends to be these guys that raise cholesterol more so than plain red meat.  It is worth noting that game meats such as venison and pheasant are much lower in fats, so have lots of positive benefits to health.

The other issue with processed meats is, as the name, suggests, the processing.  This involves chemicals which the body doesn’t know how to dispose of, which puts more pressure on the liver that must detoxify everything, therefore raising cholesterol levels too.

Instead go for meats as close to their natural state as possible.

Try to reduce stress

Close,Up,Of,Calm,Young,Woman,Relax,On,Couch,With

This is often easier said than done for sure.  However, if life is very stressful for you, then it’s important to try and find some time each day for relaxation or stress-reducing techniques.

When stress levels are high, this affects the release of blood sugars which in turn raises cholesterol levels.

Of course, it’s not easy to eradicate all stress from our lives. But even practicing some deep breathing every day or whatever works for you, can be amazingly successful at keeping stress hormones in check, and in turn, cholesterol levels.

With a few simple nutrition and lifestyle changes, your cholesterol readings can hopefully be in a healthy range.

Vitamin Expert Tile

 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.

For everything you need to know about vitamins, minerals and herbs visit our sister site Vitamin Expert – your essential guide to nutrition and natural health.

Follow us on Instagram @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

All images: Shutterstock

 

Sweet swaps for National Baking Week

/ feelaliveuk / Leave a comment

 

Homemade,Round,Sponge,Cake,Or,Chiffon,Cake,On,White,Plate

It’s National Baking Week which means we’ve got plenty of reasons to enjoy some homemade sweet treats!  Whilst homemade cakes and cookies are so much tastier than shop bought, they are still often laden with sugar.  However, it’s perfectly possible to enjoy some delicious, sweet treats and gain some nutritional wins too.

Clinical Nutritionist Suzie Sawyer shares her three top swaps for sugar so that you can enjoy homemade sweet treats with an extra nutritional kick.

Suzie HFMA V4

Blackstrap molasses

Weighing,Molasses.,Making,Treacle,Pie,Series.

Blackstrap molasses is a great alternative to sugar with some good nutritional benefits. Essentially, they’re a by-product of sugar production which creates a dark, thick brown liquid. However, whilst refined sugar contains no nutritional benefits, blackstrap molasses packs a punch when it comes to their mineral content.

One of their biggest claims to fame is their iron content:  they contain more iron than eggs. Blackstrap molasses are often recommended for when people are iron deficient and at risk of, or are suffering from, anaemia.  One of the main symptoms of anaemia is severe fatigue.

Healthy,Vegan,Freshly,Baked,Homemade,Pumpkin,Cake,With,Ingredients,On

Blackstrap molasses are also rich in bone-loving calcium and magnesium, plus contain plenty of plant polyphenols providing loads of antioxidant protection.  Not sure how to use them?  They can be used in sweet or savoury dishes.  How about baking a delicious dark ginger cake?

Mashed bananas

Banana,Puree,On,Wooden,Background,(selective,Focus;,Close-up,Shot)

There’s certainly no need to reach for the sugar when you’ve got some ripe bananas around.  Indeed, they can often be used as a substitute for butter and oil, as well as sugar.  Bananas are nutritional powerhouses, containing plenty of vitamin B6, needed for energy, the nervous system and hormone balance. Plus, they contain heart-loving potassium, also essential for the nervous system. Importantly, bananas are rich in fibre, keeping the digestion moving along nicely, but also feeding the all-important good gut bacteria.

Banana,Bread,Loaf

Banana bread is one of the most popular banana recipes, which doesn’t really need any additional sugar.  Why not become a little more creative with your breakfast with some Baked Banana Porridge? Simply mash up a banana with some porridge oats, cinnamon and milk and bake in the oven for around 20 minutes.  You’re not only getting all the nutritional benefits of the bananas, but the oats also provide energy and a range of essential minerals.

Cacao nibs

Composition,With,Cocoa,Nibs,On,Table

You can be forgiven for wondering if these guys have any relationship to chocolate at all! Quite simply, they are crushed cocoa beans without any sugar or salt, hence they can quite happily stand in for chocolate in baking recipes.

Much has been written about the health benefits of dark chocolate, but since cacao nibs are fermented and much purer, their health benefits are even greater.  One of their biggest claims to fame is they’re rich in plant polyphenols, which are great sources of antioxidants.  These, in turn help manage inflammation throughout the body, reduce blood pressure and improve the health of the heart generally. They also provide plenty of magnesium to help balance mood too.

Homemade,Cookies,With,Chocolate,,Nuts,,Raisins,And,Milk,On,A

Whilst cacao nibs are naturally more bitter than dark chocolate, and obviously don’t have any sugar added, they can still happily replace chocolate chips in recipes.  One of the tastiest recipes is for Cacao Nib Cookies, using desiccated coconut for some sweetness, rolled oats and super-healthy chia seeds, rich in omega-3 fats.

With some simple sugar swaps, you can enjoy National Baking Week with additional nutritional benefits!

Vitamin Expert Tile

 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.

For everything you need to know about vitamins, minerals and herbs visit our sister site Vitamin Expert – your essential guide to nutrition and natural health.

Follow us on Instagram @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

All images: Shutterstock

 

What’s so special about omega-3 fats and how do they help support our mental health?

/ feelaliveuk / Leave a comment

shutterstock_221308828 sources of omega 3 Nov15

When we see the word ‘fats’ we often associate this with what will make us fat!  It’s true, that too many saturated fats may be stored as fat in the body and are not good from a health point of view, but when it comes to omega-3s it’s an altogether different story.

Omega-3 fats, also called the ‘essential fats’ are an absolute jewel in our nutritional armoury, particularly when it comes to brain health.

Clinical Nutritionist, Suzie Sawyer, shares her three top reasons to be including them in your diet.

Suzie HFMA V4

What are Omega 3s and where to find them

A range of foods containing healthy Omega-3 fats

Omega-3s cannot be made in the body, hence the term ‘essential’, therefore must be eaten in the diet or taken as a supplement.  The main source of omega-3s is oily fish (sardines, salmon, and mackerel), and nuts and seeds (flax, pumpkin, walnuts, chia, and hemp).

Omega-3s and brain function

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

Who’d have thought that fats could help cognitive function and enable you to store all those treasured memories? Essentially the brain contains 60% fat, a large percentage being the essential fats. Not only will these Omega 3s help calm any inflammation within the brain that can lead to some of our nasty degenerative brain diseases, but they are also part of brain cell membranes which enable our communication system and memory bank. 

We all want to maintain a sharp brain, so by eating these smart fats on a very regular basis, you’ll be supporting your brain health for years to come.

Omega-3s and mental wellbeing

Maintaining a good mood and balanced mental wellbeing involves many factors for everything to work optimally.  However, a key part of feeling in a good mood is eating the right foods, and importantly, including omega-3 fats in your menu choices. 

Sideways view of a happy woman's face with her brain outlined and glowing

Omega-3s help boost serotonin levels (the ‘happy’ hormone) but are also part of the brain receptor sites that keep everything balanced. Indeed, there have been many clinical trials on the effectiveness of omega-3s for depression, and even for improving outcomes for people already on anti-depressants.

Government health recommendations are to eat at least two portions of oily fish per week; wild salmon makes a great choice.  However, if fish is not your bag or you’re vegetarian, then plant-based sources, such as flaxseeds, which can easily be sprinkled onto cereal or stirred into natural yogurt, are a great choice too.

Omega-3s and overall health   

Not only are omega-3s essential for brain health, but they’re also needed for so much more.

Omega-3s are metabolised within the body to produce hormone-like compounds called prostaglandins.  These are not only utilised for hormone balance but help to manage the body’s natural inflammatory pathways.  Unfortunately, uncontrolled inflammation within the body, underlies most of our degenerative diseases, even type 2 diabetes.  It may be the root cause of health issues or occur because of certain health conditions.  Either way, controlling inflammation is key to health.

shutterstock_271645694 jogger with bones higlighted in leg Aug15

Omega-3s are also part of our cellular make up. This means that they’re essential for the heart (they help manage blood pressure and reduce blood fats), for the skin, hormones, eyes, joints, and gut.  Somewhere along the line, omega-3s play a role in everything the body does daily.

The long and short of it is that these amazing fats need to feature in the diet very regularly. Remember that the body can’t make them, so they need to be eaten or taken in supplement form. 

Importantly, these guys are not going to make you fat: they’re key to supporting your overall health.

Vitamin Expert Tile

 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.

For everything you need to know about vitamins, minerals and herbs visit our sister site Vitamin Expert – your essential guide to nutrition and natural health.

Follow us on Instagram @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

All images: Shutterstock

 

Smile! Nutritional support for your teeth and gums

/ feelaliveuk / Leave a comment

Cloe up of woman smiling brightly with a becah background

We all know how great it feels to smile at someone and have one returned: it brightens the day.  We also know how important it is to take care of our teeth and gums through good oral hygiene – but what about how nutrition plays a part in the health of our mouths?  

It is our gums that help feed and nourish the teeth and it’s those that can be the cause of health issues.

Clinical Nutritionist, Suzie Sawyer, shares her five top tips to support your teeth and gum health.

Suzie HFMA V4

 

 

Get the hygiene basics right

Whilst it’s super-important to be nourishing your teeth and gums through your diet, you need to get the basics in place too.  There’s no getting away from maintaining a great brushing and flossing routine. If you’re noticing gums bleeding when you brush, this is often a sign that there’s bacteria build up between the teeth, which irritates the gums and causes inflammation.

Horizontal,Shot,Of,Curly,Young,Woman,Brushes,Teeth,Every,Morning

Investing in an electric toothbrush is brilliant, and if you change the brush heads regularly, it should last a long time.  Brush your teeth twice a day but also floss once a day too.  You’ll be amazed at how much food is still stuck between the teeth even after you’ve brushed thoroughly.  Use the small brushes between teeth too.

Try CoQ10

Coenzyme Q10 (CoQ10) is often referred to as vitamin Q. It’s vital for life, occurs in very small quantities in foods, but we also produce it in the body. CoQ10 is essential for energy, it’s a powerful antioxidant, and is very important for healthy gums.  Interestingly, there is an association with gum disease and cardiovascular disease, and CoQ10 has been used effectively to support both conditions, especially in cases of the nasty gum disease, gingivitis.

shutterstock_315983351 woman autumn Sept17

With gum disease, bad bacteria are the main cause, which affects the immune system.  It seems that CoQ10 can help crowd out bad bacteria by supporting the immune system.  Plus, if you’re lacking in energy, you could really benefit from taking a supplement of CoQ10.

Eat more flavonoids

Flavonoids are a group of plant compounds, essentially found in fruits, vegetables and green tea, that provide amazing health benefits.  In terms of gum health, a group known as procyanidins, found in red grapes, are especially helpful.

A cup of green herbal tea

When it comes to dental care, flavonoids also seem to target the bacteria that cause gum disease by stopping bugs sticking to the teeth.  Foods such as dark cherries, blueberries, raisins, blackcurrants, prunes, and green tea, are especially helpful.  Flavonoids can also slow down inflammation in the gums that causes gingivitis.

Vitamin D

Your teeth contain high levels of the mineral calcium.  Indeed, calcium is the most abundant mineral in the body.  We understand calcium is needed for healthy bones but it’s just as important for our teeth.  However, it can’t do any of its work without vitamin D.

Vitamin D and a sunshine symbol written in the sand

Most people are aware that vitamin D is known as the sunshine vitamin because it’s produced on the skin in the presence of sunshine.  But when the sun goes away during the winter months in the northern hemisphere, then we don’t have sufficient vitamin D stored.  And this is not good news for your teeth.  It’s time to start taking a vitamin D supplement: Public Health England recommend taking a minimum of 10 micrograms daily.  Some people may need more if they know they’re deficient.

Feed the gut microbiome

The more we know about the internal gut microbiome, the more we realise just how important it is  to overall health.  And this is so true when looking at gum health.

The mouth is a reservoir of bacteria, most of which are essential to health, but some are known to cause issues further down in the digestive tract.  It’s therefore important to make sure the gut is healthy and that we’re feeding the good bacteria that look after us so well.

Healthy,Eating,Concept,,Assortment,Of,Rainbow,Fruits,And,Vegetables,,Berries,

Eating a colourful diet, loaded with fruits and vegetables is one of the best ways of nurturing the gut microbiome. Natural live yoghurt is also a good option as it is full of probiotics that also feed the gut.

Why not start the day with a gum and teeth protective breakfast of live natural yoghurt (also rich in calcium), colourful berries and a few nuts and seeds?

Vitamin Expert Tile

 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.

For everything you need to know about vitamins, minerals and herbs visit our sister site Vitamin Expert – your essential guide to nutrition and natural health.

Follow us on Instagram @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

All images: Shutterstock