Five ways to improve your fitness through nutrition

September 23, 2020September 11, 2020 / feelaliveuk / Leave a comment

We’re all in a slightly strange world right now and everyone has been affected in some way or another. However, by keeping physically fit, you’re more likely to be able to cope better with what life throws your way.

It’s amazing how much we can influence fitness levels just by making a few dietary tweaks along the way.

This National Fitness Day clinical nutritionist, Suzie Sawyer, shares her five top tips for improving your fitness through nutrition.

Protein

Many people associate carbohydrate foods with fitness and endurance. Whilst carbohydrates are clearly very important (they are one of our key macro nutrients), protein is key.

Protein is essential for repair and for building bones and muscles, as well as hormone and immune function. All these factors are key when improving fitness levels and overall wellness. Eating too little protein can cause the body to ‘break down’ rather than build stronger, leaner muscle mass. Indeed, the more muscle you have, the more metabolically active the body is, and the more calories are burned at rest. That doesn’t mean by eating lots of protein, you’re going to look like pop-eye! You’ll simply be building a strong base.

So how much protein do we need? Clearly it depends on exertion levels and those undertaking serious body building sports will need much more. However, for overall great health, ensure you’re eating some protein at every meal. Eggs are great for breakfast; chicken, turkey, fish, soya produce, beans, meat, dairy and nuts are all good sources of protein for lunch and dinner. A bowl of white pasta with a tomato-based sauce is not going to cut it from a protein perspective, so try to plan your meals around protein.

Ditch the junk

Refined foods such as cakes, biscuits, pastries and ready meals are all sources of carbohydrates, but they don’t provide any nutritional benefits, just empty calories. In fact, these foods upset blood sugar balance and deplete rather than enhance energy levels.

Alcohol, fizzy drinks and too many caffeinated drinks also have the same effect. There is research to suggest that exercising after having a strong coffee does help improve fat burning which is great. However, if you’re a caffeine junkie, consuming lots of coffee throughout the day, then you’ll get that ‘tired but wired’ feeling, and anxiety levels will increase; certainly not what’s needed especially at the moment. Be mindful of how much you’re consuming overall. The odd treat is fine but not every day.

Nutrients for sleep

Rest and peaceful sleep are essential for improving fitness levels and for wellness generally. The body repairs, detoxifies and absorbs nutrients whilst we’re asleep so it’s important to ensure yours is as good as it can be.

A good bedtime routine is essential. Turning off all electronic devices around two hours before bedtime is also important as blue light affects the brain and will keep you awake.

Additionally, foods containing the amino acid tryptophan helps produce melatonin, our sleep hormone; great foods to eat are oats, bananas, soya produce, eggs, chicken, turkey, nuts and dairy. The ‘old-wives tale’ recommends a warm, milk drink before bedtime and this rings true. Half a cup of either milk or soya milk with a few almonds about an hour before bedtime is one of the most effective and easiest ways of getting a good night’s sleep.

Hydration

All athletes know that being properly hydrated can make all the difference when it comes to performance. Whilst we’re not all about to run a marathon, it’s important to keep well hydrated throughout the day. Your body will retain water making you look puffier if you’re not drinking enough.

Herbal and fruit teas can count towards the target of 1 ½ – 2 litres daily but there is no substitute for plain water for keeping everything running smoothly and energy levels in good shape.

Energy-dense foods

Whilst protein is essential for fitness, eating energy-rich foods are also needed for keeping everything in good balance. For healthy carbohydrates think whole grains in the form of oats, quinoa, wholegrain rice, wholemeal bread, beans, as well as green leafy veg and energy-dense vegetables such as sweet potatoes.

It is, however, important to be mindful of portion sizes; we all know when our plate is overly filled. As with everything, it’s all about balance!

So, follow the above 5 steps in order to improve your fitness levels through good nutrition and overall wellbeing.

Stay well.

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Celebrate National Vegetarian Week with these top five vegetables

May 11, 2020May 11, 2020 / feelaliveuk / Leave a comment

It’s National Vegetarian Week, celebrating all things great about adopting a totally or predominantly plant-based diet. However, there has also been a rise in people becoming flexitarian; still eating some animal produce but significantly increasing their intake of plant-based foods.

Whilst all vegetables deliver wonderful health benefits, there are certainly some stars in their field.

Clinical nutritionist Suzie Sawyer shares five of her favourites.

Soy beans

Whilst you might not think of soy as a vegetable, it’s part of the legume family. Soya is one of the best vegetable sources of protein, therefore makes a great addition to a vegetarian diet.

Soya is widely consumed in Eastern diets but importantly it’s eaten in its fermented form in foods such as tofu, tempeh and kombucha, produced from the whole bean. Refined forms or those that have been genetically modified should ideally be avoided.

However, apart from their impressive protein content, soya beans are high in important trace minerals such as copper, manganese and phosphorus, essential for joints and bones. Plus, fermented soya works on the body’s natural gut bacteria to produce bone and heart-loving vitamin K and energising folate. There is also plenty of research to suggest soya delivers a number of cardiovascular benefits, especially raising good HDL cholesterol levels.

Spinach

Spinach is one of the most nutrient-dense vegetables on the planet. It contains around 30% protein so is great for both a vegetarian and flexitarian diet.

As with all green leafy vegetables, its nutrient profile is impressive. Spinach is also a great source of vitamin K but is probably famously known for its iron content. Vegetarians can sometimes be lacking in iron since red meat provides the most bio-available form, therefore spinach can help plug the gaps. As with any green food or vegetable, spinach is great for alkalising and detoxifying the body and is in season right now!

Asparagus

Another vegetable with good protein content, asparagus is at its absolute best right now. English asparagus has so much more taste and ‘bite’ than at any other time of the year. Make sure you grab some, gently steam or barbecue and serve simply, seasoned with pepper and salt and a little grated Parmesan cheese.

Asparagus provides plenty of energising B-vitamins, as well as trace minerals such as magnesium, frequently lacking in the Western diet. Plus, it is known as a prebiotic food which helps feed the good gut bacteria, providing benefits to the immune system, especially important during the current situation.

Broccoli

Often referred to as a superfood, broccoli has some amazing health benefits, partly because of the range of nutrients and flavonoids it contains. Broccoli has some of the highest amounts of antioxidant and anti-inflammatory compounds. Plus is helps improve liver health by stimulating detoxification processes and antioxidant compounds in the liver.

Just like these other vegetables, broccoli contains some usable amounts of protein so is great for the vegetarian diet, plus it is packed full of immune-boosting vitamin C. It can be steamed, roasted or sautéed and works well with garlic, chilli and sesame seeds for a real taste punch!

Collard greens

From the same family as broccoli, cauliflower and kale, these dark green leaves also deliver wonderful health benefits, and contain the same profile of antioxidants and other plant compounds.

If you worry that greens are too bland, it’s all about what they’re served with. Greens work really well with strong flavours such as onions, leeks or mushrooms. And in order to preserve maximum nutrients, taste and texture, they’re much better steamed or sautéed, perhaps with some garlic.

As with all green vegetables, collards are rich in trace minerals especially magnesium, manganese and calcium – all frequently deficient in the diet and essential for many aspects of our health.

So, embrace National Vegetarian Week and serve yourself some super health vegetables to celebrate!

Stay well.

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It’s all about balance: how to have your best year yet

January 27, 2020January 24, 2020 / feelaliveuk / 1 Comment

It’s all about balance – an often-used expression but it’s so appropriate when we’re talking about diet and lifestyle. The body likes to be in a state of equilibrium, which is why it has so many in-built systems to keep it this way.

However, we don’t always look after our bodies as well as we should, and we can upset the balance quite easily.

Clinical nutritionist, Suzie Sawyer, talks about how to better balance both your diet and lifestyle and have your best year yet!

Feast don’t fad

Well, maybe not a total blowout! But the point here is to avoid fad diets, especially ones that advocate strict calorie restriction. We know the body likes to be balanced and if it thinks it’s going to starve it will slow metabolism down to preserve energy stores.

It is true that you will lose weight initially but it’s not sustainable to live feeling permanently hungry. Research suggests weight goes back on once ‘normal’ eating is resumed, and sometimes even more!

If you’re still struggling to shift those excess pounds from Christmas, then key advice is to be mindful of portion sizes. Stick to three balanced meals a day and avoid snacking, if possible, in-between. This ensures the body can enter the post-absorptive phase of digestion, take in nutrients and avoid insulin spikes which ultimately lead to fat being deposited.

Keep protein levels high at every meal, whether this is from fish, meat, poultry, eggs, soya, dairy, beans or nuts. Contrary to popular belief, it’s protein that keeps you feeling fuller for longer, not carbs. Protein keeps blood sugar levels balanced so energy will also be sustained.

Think about the quantities on your plate too; if it’s piled high, it’s too much. The protein source should be about the size of your outstretched palm (think about a chicken breast) and carbohydrate no bigger than a fist. And then fill the rest of your plate with nutrient-rich vegetables. Keep the rules simple: try to cook ‘from scratch’ (using frozen fruit and veg is fine) and banish nutrient-poor cakes, biscuits and pastries as much as possible.

Balance your mind

If you’re rushing around in a constant state of stress then it’s going to take its toll sooner or later. The body has amazing powers of adaptation so many people continue living their life this way for years. However, at some point the body loses tolerance and you can fall into what’s called adrenal exhaustion. This is when the adrenal glands secreting our stress hormones, such as cortisol, can’t take any more.

Clearly, it’s difficult to avoid all stress in your life – we all work and play hard. However, be strict with yourself. Even taking 20-minutes out of every day with a calming app can make a huge difference. You’ll feel refreshed afterwards and you’ll sleep better at night.

It’s also good to put some mental boundaries in place too. Instead of going to bed with all your worries on top of you, write them down before bedtime and visualise a block. Tell yourself that it is tomorrow’s issue, not for worrying about right now. If you need help with better balancing your mind then, cognitive behavioural therapy (CBT) or neuro linguistic programming (NLP) are very effective.

Balance your lifestyle

Once you feel more balanced in your thought processes, then you’ll feel better equipped to tackle any issues in your life that need resolving and might be sending you off balance.

The human body evolved to be active and it doesn’t like being sedentary. Blood flow to the brain is so much better too when you’re active, not to mention the feel-good endorphins that are released, giving you an extra boost. Just a brisk walk around the block every day will help. Find an activity you enjoy and are happy to do several times a week – you are much more likely to stay active if you’re doing something you love.

If you work long hours, or there’s lots of stress in your home life, you need to be able to take yourself out of this at regular intervals. Whether that’s learning a new skill, reading a book, going for a walk, listening to a Ted talk or joining a networking group, there’s no end of available options. Plus, try to take regular holidays, even for short breaks. Whilst you might not necessarily be feeling the negative effects of long-term stress right now, managing this on a daily basis will put you in the best position to deal with it when it comes along.

So, resolve to be better balanced in all areas of your life in 2020!

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Banish the January blues: top nutrition and lifestyle tips for beating low mood

January 20, 2020January 17, 2020 / feelaliveuk / Leave a comment

The month of January can make us feel pretty glum. This is mainly because the weather is generally gloomy, bank balances are depleted after Christmas, colds and flu take hold and all of this can make us often feel low.

The good news is that there are plenty of nutrients and herbs that can help lift your mood.

Clinical nutritionist, Suzie Sawyer, shares her top tips this Blue Monday.

What effects our mood?

Mood and motivation are largely determined by serotonin, also known as the ‘happy hormone’. Serotonin acts as both a hormone and a brain neurotransmitter and it’s pretty important when it comes to thinking about emotional wellbeing.

Interestingly most serotonin is produced in the gut, therefore what goes on in the digestive system is inextricably linked to how we feel. Certain nutrients such as vitamin C, zinc and the B vitamins are all needed to help in its production. It also uses the amino acid tryptophan (a protein) to get it working. All this means there are plenty of things we can do to help make sure serotonin production is as good as it can be.

Get the basics right

Our internal systems need to be in good working order for us to feel happy and motivated, not just because of serotonin production but also to prevent any toxins building up, which can make us feel sluggish. A good balance of friendly bacteria and plenty of fibre are key.

Live natural yoghurt, kefir, sauerkraut, Jerusalem artichokes (in season right now), green tea and whole grain foods such as oats are great for feeding the good bacteria. They also help keep everything moving through the digestive tract smoothly.

Eat protein at every meal

Amino acids, which make up proteins, are found in foods containing protein such as meat, eggs, poultry, fish, soy, dairy, nut and beans. The amino acid tryptophan is found in many of these foods and the levels of each of the amino acids varies in different foods.

In order not to over-complicate matters, the best advice is to ensure you’re eating protein at every meal. This way you’ll be eating tryptophan, plus you’ll be keeping blood sugar levels in good balance, which is essential for maintaining concentration, energy and a brighter mood throughout the day.

Try some herbal helpers

When it comes to health, herbs are very powerful: we can often forget just what a difference these naturally occurring plants can make to health.

Top of the list for helping lift low mood is the herb St John’s wort. It has been widely researched over the years and is now found on supermarket and health food shop shelves as a licensed herbal medicine, denoted by the Traditional Herbal Remedy (THR) mark, meaning its safety and efficacy is assured.

As with all herbs, their exact mode of action is still a bit of a mystery, but research has shown that it helps raise serotonin levels. It can take about three weeks to work but it’s well worth sticking with it because it’s very effective if you’re feeling down.

Ramp up your nutrients

To ensure optimal production, serotonin also needs a helping hand from our diet. Vitamin C is key in this respect and the good news is that it’s found in all fruits and vegetables in varying amounts. Top of the list, however, are red peppers, kiwis, papaya, green leafy veg and all citrus fruits, so add some colour to your plate at every meal or snack.

The mineral zinc is another hard-working nutrient, also needed for healthy immunity, but essential for good brain function and mood. Meat, shellfish (especially oysters), eggs, nut, seeds and dairy produce are all high in zinc so include them regularly in your meal planning.

Vitamin B6 also works in harmony with zinc and vitamin C, keeping your mood in check and helping produce serotonin. Bananas make a great snack, keep energy levels on track and are high in vitamin B6 so try to eat about four a week. Additionally, dark leafy greens, oranges, beans and fortified cereals are great choices for an extra boost of Vitamin B6.

So, with a little dietary and herbal help you can hopefully keep smiling your way through the month and beyond.

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Veganuary: how to ramp up your vegan diet

January 6, 2020January 3, 2020 / feelaliveuk / Leave a comment

Unless you’ve been hiding under a bush, you’ll be very aware that it’s Veganuary; in other words, Vegan January! Eating a plant-based diet provides many health benefits but it is important to make sure you are getting everything you need.

Whether you’re going vegan for the month of January, are flexibly vegan or have always eaten that way, then now is a great time to ensure your diet is delivering all the essential nutrients.

Clinical nutritionist Suzie Sawyer looks at how to get your vegan diet in great shape.

Protein is king

Protein is an essential macro nutrient. It’s needed for maintaining healthy bones, joint and muscles, and plays a key role in the immune system. It is also essential for hormone production. Without enough protein, the body literally starts to break down.

Protein from animal sources contains all the essential amino acids the body can’t make. Some vegetable sources don’t contain all these amino acids, or they’re low in some of them. However, the great news is that soy foods, such as tofu and tempeh, and quinoa are complete protein sources. Rice and beans can also be combined to deliver the full quota. The body doesn’t need to have all nine essential aminos at every meal but there should be an overall balance ideally.

Make sure you’re eating some protein at every meal – there are loads of great choices. Any type of bean, quinoa, rice, buckwheat, lentils, chickpeas, nuts, soy, hemp and chia seeds are all healthy, low fat options.Don’t over promise yourself

Some fats are essential

Whilst it’s important not to overdo foods high in saturated fats such as butter and meat (good to remember if you’re a ‘flexi’ vegan), the body needs the essential omega-3s and 6s. These are essential for many body functions including a healthy heart, skin, brain, muscles, eyes and hormones. Omega 6 fats are often easier to obtain because they’re found in a variety of vegetable oils (including soy), nuts and seeds.

However, it’s the omega-3s that are frequently deficient in so many western diets, partly because the best source is from oily fish which many people don’t like and obviously vegans don’t eat. However, walnuts, chia seeds, flaxseeds and pumpkin seeds are all good sources of omega-3s so make sure they’re on the menu every day in some way.

Supplement with vitamin B12

This vitamin is the only one that can’t be found in any vegetable sources so ideally needs to be supplemented if you’re vegan. Many soy products and cereals are fortified with vitamin B12 so do keep a watchful eye on labels.

Vitamin B12 is essential for preventing pernicious anaemia which isn’t dissimilar to iron-deficient anaemia. The bottom line is that if you’re deficient in B12, energy levels will be noticeably low, and your nervous system and brain won’t function at their best.

Keep a watch on iron intake

Unlike vitamin B12, iron is found in many vegetable sources including nuts, beans, green leafy vegetables, and fortified grain products. Whilst the most usable source of iron is from meat, vegetable sources are much better absorbed when eaten alongside some vitamin C. For example, half a glass of orange juice with your morning fortified cereal is a great way of boosting iron levels.

The only way of knowing for sure if iron levels are low is to get the doctor to perform a serum ferritin blood test. It’s always worth having this checked if you’re feeling unusually tired or you find you’re out of breath even doing light exercise. Otherwise, include the above vegan sources of iron as much as possible in your diet.

Load up on orange and red vegetables

Why? Because these colourful fruits and vegetables have the highest amounts of beta-carotene which is turned into immune-boosting vitamin A as needed by the body. Just like vitamin B12, vitamin A is only found in animal sources. However, this doesn’t generally present any problems because the body produces what it needs if enough beta-carotene is being consumed.

Many colourful fruits and vegetables contain pro-vitamin A beta carotene. However, tomatoes, sweet potatoes, butternut squash, mango, apricots and carrots are the best choices.

There are many health benefits to following a vegan diet. You can make it even healthier by taking care of these watchpoints.

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Summer immunity: top tips for staying well this season

July 18, 2018July 13, 2018 / feelaliveuk / Leave a comment

Summer is not generally the time when we think about supporting the immune system. However, summer colds and infections are still prevalent at this time of year. Plus, for those unfortunate allergy sufferers, having a tip-top immune system can help control the unpleasant symptoms.

Clinical Nutritionist, Suzie Sawyer, shares her five top immune-boosting nutrients to keep you bug-free through the summer.

VITAMIN C

Warranting its ‘top spot’ on the list of immune-boosting nutrients, Vitamin C is anti-viral and anti-bacterial so can help to keep unwanted invaders at bay. It’s also a nutrient that plays a key part in the control of the body’s release of histamine, so it can also help to manage the symptoms of allergies.

Vitamin C is easily destroyed in foods through storage, preparation and cooking. Therefore, eating raw fruits and vegetables ensures higher amounts of vitamin C are obtained from food. If you are cooking, lightly steaming vegetables is a much better way of retaining vitamin C. Frozen fruits and vegetables also make a good choice; they’re generally frozen quite quickly after harvest, hence more of their nutrient content is retained.

Summer is a great time for finding foods high in vitamin C as there are so many readily available. For example, strawberries are at their very best right now, as are other vitamin C-rich fruits such as blackberries and cherries. Vegetables including red peppers and broccoli are also great sources.

VITAMIN D

Known as the ‘sunshine vitamin’, and there’s certainly plenty of that around at the moment, we still need to keep vitamin D levels topped up all year round. It’s an immune-essential but not that readily available in foods. However, oily fish, beef, mushrooms and milk contain some vitamin D2; the body prefers vitamin D3 which is produced on the skin when exposed to sunlight and is available in good-quality food supplements.

Vitamin D production on the skin is blocked by high factor sun cream. Therefore, it is advisable to try to expose arms or legs to the sun for around 15 minutes a day if possible, before applying sun cream.

A supplement containing a minimum of 10 micrograms of Vitamin D is recommended daily by Public Health England to ensure the body has sufficient levels and, most importantly, means you should be less susceptible to colds and infections during the summer months.

ECHINACEA

A well-known and loved herb, Echinacea helps to increase white blood cell production, which in turn can help support the immune system. If you’re susceptible to colds then it’s certainly worth taking Echinacea as a preventative remedy (as we know, prevention is always better than cure), particularly if you’re around people who are infected or if you are just starting to feel the first signs of a cold.

The herb is readily available in health food stores but always look for the THR symbol on pack; this stands for Traditional Herbal Remedy and means it’s a fully licensed herbal medicine, therefore the quality and efficacy of the herb can be guaranteed.

VITAMIN A

Vitamin A is another great supporter of the immune system. It is found in animal products but the body also produces it from beta-carotene as needed.

Foods such as meat, dairy and fish provide good sources of retinol-based vitamin A which is much easier for the body to utilise. However, the body can convert carotenoids such as beta-carotene (which is the best source of pro-vitamin A) from fruits, vegetables and nuts into Vitamin A. Sweet potatoes and carrots contain some of the highest amounts of beta-carotene and the body will convert it into Vitamin A when it is required.

ZINC

It’s the hardest working mineral within the immune system and indeed, it works pretty hard throughout the body. Zinc increases the production of immune cells, plus it helps produce natural killer cells which are needed to kill viruses and bacteria.

Zinc is found in animal and vegetable foods with spinach being the top plant-based source. Oysters, red meat, pumpkin seeds, flax seeds and kidney beans are all great providers of zinc. It’s best to try to include at least one of these foods in the diet each day. Alternatively, take a supplement containing zinc throughout the year to keep the immune system in good shape and avoid those annoying summer colds.

So don’t miss a moment of summer due to a cold: with a few simple diet tweaks you can prepare your body to be fighting fit.

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Pea power: discover the nutrients and health benefits

July 9, 2018July 6, 2018 / feelaliveuk / Leave a comment

Peas are in season right now, so they’ll be tasting their very best and will deliver wonderfully healthy nutrients. They are a great summertime food and can be included in lots of different recipes. Moreover, they come in a variety of shapes and sizes as we’ll find out!

Clinical Nutritionist, Suzie Sawyer, gives us the low-down on peas.

VARIETIES OF PEA

From the family known as Fabaceae, we are all acquainted with the traditional green pea. However, they also come as mange tout (often known as snow peas) and sugar snap peas. Peas can also be dried and are then usually called split peas. Peas are legumes, which are plants that bear fruit in the form of pods. Of course sugar snap peas and mange tout contain edible pods, whereas green or garden peas have a much tougher outer pod which isn’t usually eaten.

Green peas are very often eaten from frozen and are a ‘staple’ vegetable that most of us have in the freezer. From the moment they are harvested, peas start to lose their vitamin C content and their natural sugar content starts to be converted into starch. As freezing usually takes place very quickly after the pods have been picked, their chemical changes will be minimal. Frozen peas still contain far more nutrients than tinned peas, providing plenty of fibre, folate (great for the heart) and the bone-loving mineral, phosphorus.

OTHER HEALTH BENEFITS OF PEAS

All richly coloured fruits and vegetables contain wonderful health benefits, in particular, a wealth of antioxidant nutrients to prevent disease and to help hold back the years. However, peas in particular also contain high concentrations of the carotenoids lutein and zeaxanthin. These two nutrient jewels are known to protect eye health; they seem to block blue light from reaching the retina which can lead to macular degeneration. Moreover, these carotenoids promote good eye health generally and help maintain good eye sight long into old age.

Peas are also very low in fat, high in vitamin K (also good for the heart and bones), as well as energy-giving vitamin B1.

HOW TO ENJOY PEAS

Peas are most often eaten as a vegetable side dish, as are mange tout and sugar snaps, but they’re also great added to a summer frittata, which can be eaten hot or cold. Peas make wonderful soups either combined with ham or mint, and are an excellent addition to a summery seafood risotto. Sugar snaps are wonderful added to any green salad and mange tout is a great addition to stir-fries.

WHAT ABOUT SPLIT PEAS?

Split peas are actually dried peas; they split naturally once the skins are dried and removed and are often yellow in colour. They sometimes get forgotten when up against green peas, but they are still wonderfully nutritious. Clearly, enjoying fresh foods is certainly best but split peas provide really high amounts of fibre, so they help to keep the bowels moving. Additionally, their high fibre content makes them very effective at reducing cholesterol levels. Furthermore, as with all legumes, they’re low on the glycaemic index meaning they keep blood sugar levels in check; this is especially helpful for those trying to lose some pounds.

Something about split peas which is not widely appreciated is that they are high in the trace mineral molybdenum, which helps detoxify sulphites. Unfortunately sulphites are widely used as preservatives in a variety of foods, particularly salads and prepared meats. People allergic to sulphites may suffer from headaches and other unpleasant ailments. However, having sufficient molybdenum stores in the body, will hopefully negate any of these problems.

WAYS WITH SPLIT PEAS

Split peas are great when used to make thick soups, stews, curries or broths containing strong flavoured foods such as chorizo. Importantly, as with other legumes, they are a very good vegetarian source of protein so can be used as a main meal in a dahl dish, for example.

Dahl can be made using tinned tomatoes, turmeric, onions, vegetable stock and curry leaves. It’s wonderful eaten on its own or as a side with some grilled fish or chicken.

So add more peas to your diet this season and enjoy the health benefits of this versatile vegetable.

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Immunity-boosting nutrition tips this spring

April 18, 2018April 16, 2018 / feelaliveuk / Leave a comment

With spring on the way we naturally want to get out and about and certainly don’t want to be dragged down by colds or infections that prevent us from enjoying life to the full. A change in season can often put the body under more stress, so what are the best ways to get your immune system in good shape this spring time?

Clinical Nutritionist, Suzie Sawyer, shares FIVE of her top immune-boosting foods!

PURPLE SPROUTING BROCCOLI

Purple sprouting broccoli has been cultivated since the 18^th century but has only risen to prominence in the UK in the last 30 years or so. All green leafy vegetables provide great health benefits but the purple colour means that it also contains higher levels of polyphenols – plant compounds, rich in antioxidants which provide wonderful support for the immune system. Additionally, purple sprouting broccoli contains vitamins A and C, together with a variety of carotenoids – all key for immunity.

Not sure what to do with it? It is great stir-fried with pine nuts, sesame oil and seeds, sweet chilli sauce or just plain steamed as an accompaniment to meat or fish. Grab it now whilst it’s in season – this means it is packed with the highest nutrient content – perfect for giving your immune system a boost.

CRAB

You might not necessarily associate crab with immunity but it’s high in the mineral selenium which is needed to produce our key antioxidant enzyme in the body called glutathione peroxidase. This in turn, helps protect us from infections and disease.

The easiest way to enjoy crab is in a salad using the prepared crab meat from the fish counter or from your fishmonger. If you mix the crab meat with a dash of tabasco sauce, lime juice, capers, some black pepper and chopped coriander leaves, you can pair it with some mixed leaves for a delicious spring time salad.

SPINACH

A wonderfully versatile vegetable that will help to keep you bug-free through spring! It can be cooked in a variety of ways, added to dishes or it may be used in salads, raw. In fact it mixes really well with bacon in a salad.

Spinach is in season right now so will be a lovely dark green colour in the shops or markets. It’s great for the immune system because it contains high levels of vitamins A and C. Spinach is probably best known for its high iron content (Popeye knew best!) which helps to give energy levels a great boost; very helpful if you’re wanting some spring time fun.

There’s so many ways to use spinach; added to soups, casseroles or pasta, lightly steamed and served with a knob of butter, stir-fried with garlic and butter, sautéed with a little olive oil and parmesan, or in a salad with some grilled haloumi and fresh mint. Why not create a delicious greens salad with spinach, peas and asparagus. Enjoy!

ACAI BERRIES

All berries are great for the immune system but acai are actually some of the best. This is because acai berries have one of the highest antioxidant ratings of any food and they’re rich in fibre too. This means they’re great for the immune system, plus the skin and heart.

One of the most delicious recipes for acai berries is an acai berry bowl. You can either use them as a freeze-dried powder or try frozen berries whizzed up with banana, avocado, other berry fruits, and coconut water with a crunchy topping of nuts and seeds to boost your omega-3s.

TEA

It doesn’t matter what colour – black, green or white – all types are rich in immune-boosting polyphenols. However, green tea actually has the highest amount of antioxidants. This is because methods of tea production vary from tea type. For example, green tea leaves are picked and then left out to dry (generally in the sunlight) before being put into hot roasting tins. After being rolled, they are then further heat treated which produces green, slightly withered tea leaves. Green tea is higher in antioxidants because the leaves are not left in the atmosphere to oxidise before they’re harvested.

Green tea is also great for the immune system as it helps to feed the beneficial bacteria in the gut. Strange as it may seem, balanced gut bacteria is absolutely essential for good immunity. However, it’s best to drink any type of tea in-between meals as the tannin content tends to deplete certain trace minerals in our food.

So keep well this spring and enjoy spending more time outdoors as the warm weather arrives.

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Spring nutrition for an energy boost this season

April 3, 2018March 29, 2018 / feelaliveuk / Leave a comment

With the onset of spring and the lighter evenings, we naturally feel more energised and want totally embrace life. However, the real key to feeling revitalised is eating the right foods. It is always best to eat foods that are in season to gain maximum nutritional benefits, and springtime presents foods which are great for energy.

Clinical Nutritionist, Suzie Sawyer, shares her five best meals to put a zing in your step!

GET BREAKFAST UNDERWAY

You’ll definitely struggle with energy throughout the day if you don’t start it off right. This means always eating breakfast. Many people have little appetite in the morning, in which case eating some natural yoghurt and blueberries might be the best option for you.

However, as spinach is a great spring food and is packed with energising iron, an often-depleted trace mineral in the diet, it makes a great breakfast choice. How about a mushroom and spinach omelette?

Eggs are one of the best sources of protein you can find, so blood sugar levels will stay balanced throughout the day, and mushrooms contain B vitamins which are real energy-boosters. This breakfast is really going to keep you fully charged throughout the day.

LUNCH-TIME ENERGISERS

Energy levels often slump mid-afternoon, particularly if work is office-based, hence the need for a protein-based lunch. Salmon is at its best right now and is packed with the essential omega-3 fats, needed to keep the metabolism fired up. Why not throw together a delicious salmon and new potato salad using wonderfully tasty Jersey royals? Plus, add some lightly boiled or steamed asparagus to your salad leaves; asparagus is in season and contains lots of energising folate. Folate or folic acid, known as vitamin B9, is also essential for red blood cell production.

Eating sandwiches for lunch can become a bit dull and it may encourage that afternoon dip in energy. Chicken is in season now (as we’ll see below), and it’s great for lunch in a sustaining quinoa, chicken and avocado salad. The whole recipe is loaded with the energising B-vitamins and avocado provides some good fats which are great for the skin and heart.

Boil the quinoa with some chicken stock and when cool, mix with some cooked chicken, mashed avocado, baby spinach (another spring favourite!), some cherry tomatoes, lemon juice, crushed garlic and a little olive oil. You’ll fly through the rest of the day and because it’s gluten-free you won’t feel bloated later on.

DELICIOUS DINNERS

No spring recipe suggestions would be complete without including lamb. The UK is well-known for its deliciously sweet and tender spring lamb. Plus it’s certainly going to contribute to those energy levels; it’s rich in vitamins B3, B6 and B12 and lamb is a great source of zinc which helps support the immune system.

Greek-style spring lamb is wonderful and is great for entertaining over the Easter period. And a leg of lamb is so easy to cook. Simply mix up some crushed garlic, oregano, olive oil, lemon, salt and pepper and rub all over the lamb. In order for the full flavour to penetrate, stab the raw meat whilst pouring over the herb mixture. Once the lamb is cooked to your liking, use the juices in the pan to mix with a can of tomatoes and some green or black olives for a delicious accompaniment.

Chicken is also a great spring food. Indeed, the famous ‘spring chicken’ saying suggests that spring chickens are much softer than older ones who have had to endure the winter! Chicken is often a family staple and a great source of protein with a complete amino acid profile. Plus it’s packed with B vitamins, especially vitamin B5 which is needed for the body’s normal stress response. You can either use a whole chicken or chicken thighs which are generally much tastier than breast for an easy chicken casserole. Place in a pot with sliced carrots, new potatoes (Jersey royals of course), some chicken stock, mixed herbs and what else but spring onions!

So enjoy everything that the new season has to offer and here’s to an energetic spring!

FOR MORE GREAT DIET AND LIFESTYLE ADVICE

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

Kick off the year the right way with these top healthy diet tips

January 11, 2018 / feelaliveuk / Leave a comment

The New Year provides the perfect backdrop to make changes to your life and, most importantly, your diet. The good news is that even making small changes nutritionally can have a really big impact on your overall health.

Clinical Nutritionist, Suzie Sawyer, gives us her top tips on how to revamp your diet this year!

DRINK MORE WATER

Sometimes, the simplest changes can have the most impact. If you’re dehydrated (and a lot of us are), you’ll feel sluggish, your brain will be fuzzy, energy levels will be lowered and your skin may look tired and less luminous.

The body is around 75% water, therefore it makes sense to be well hydrated. Optimal water intake is around 1 ½ – 2 litres daily which you can sip throughout the day; always keep a water bottle close at hand.

If you’re exercising, then you’ll need more. The body is not ‘pure’ water which is why isotonic drinks, which are recommended during and after exercise, provide additional electrolytes and solutes which help re-hydrate the body more effectively.

We can often confuse hunger for thirst, so making sure you’re getting enough water is a daily essential and may prevent you from reaching for snacks you might not really need.

KEEP BLOOD SUGAR BALANCED

One of the most unpleasant aspects of adjusting your diet and eating less is the feeling of hunger and food cravings. This is because our blood sugar levels are imbalanced so it is important to sustain energy levels by eating the right foods even when you’re trying to eat less.

The trick here is to always eat protein at every meal. For example, eggs for breakfast, some chicken or turkey with your lunch and some fish, for example, in the evenings. There is a misconception that it is carbohydrates that fill you up; the reverse is actually true. Protein provides feelings of fullness and helps to keep your blood sugar levels balanced, your energy levels sustained and those hunger pangs in check. Protein all the way!

FOOD IS NOT THE ENEMY

When we’re trying to make changes to our diet, whether it be for health reasons, to lose weight or just to ‘change things up a bit’, many of us seem it as too big a challenge. But by changing your mind set and looking at food as one of life’s pleasures, you can have a much more harmonious relationship with your nutritional plan.

So, if you want to improve your diet, always make sure that you resolve to replace the foods you know you shouldn’t be eating but really enjoy (high fat, low nutritional value foods such as biscuits, cakes, sweets) with foods you enjoy.

Many people choose a new diet plan but really don’t like the foods they are being asked to eat and this is just not sustainable long term. I often advise people to try removing dairy from their diet for health reasons, but I will always suggest alternatives to dairy that people will enjoy to fill the gap. For example, replacing cow’s milk: many people find soya milk unpalatable but they like coconut or almond milk. Therefore by choosing an alternative they like, they don’t feel deprived about not having traditional cow’s milk in their diet.

So, you may need to avoid the cakes in the office, but you might have a bar of delicious raw chocolate in your drawer at work and can eat a piece as a sweet treat. It is not about having a life of denial, but finding healthy alternatives, and most importantly, enjoying the food you’re eating.

KEEP HEALTHY SNACKS ON HAND

We know that eating protein at every meal is going to help you to feel fuller for longer. However, there are going to be times when you’re away from a kitchen and direct access to healthy food may be limited. This is where problems can start and you may grab something unhealthy because you’re hungry! However, it’s all about planning and this is where healthy snacks come in.

If you plan your week in advance – may be even write a menu – you’ll be much more likely to stay on track. More importantly, you can ensure you have healthy, portable snacks on hand. For example, protein bars containing natural ingredients, where possible. Oat cakes, pots of seeds, almonds or Brazils, fruit such as blueberries … all these are easy to keep in your bag or in your desk drawer. It’s best not to go without food for longer than three or four hours, therefore healthy snacking is an essential part of any balanced diet.

So get the New Year off to a flying start nutritionally and the rest will follow! Good luck!

FOR MORE GREAT DIET AND LIFESTYLE ADVICE

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 Herbfacts

Protein

Ditch the junk

Nutrients for sleep

Hydration

Energy-dense foods

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Soy beans

Spinach

Asparagus

Broccoli

Collard greens

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Feast don’t fad

Balance your mind

Balance your lifestyle

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What effects our mood?

Get the basics right

Eat protein at every meal

Try some herbal helpers

Ramp up your nutrients

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Protein is king

Some fats are essential

Supplement with vitamin B12

Keep a watch on iron intake

Load up on orange and red vegetables

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