Suzie’s five top tips to support your health

shutterstock_583532458 nutrition word cloud heart Mar21

We all want great health and to look and feel well.  Good nutrition is the cornerstone to health; there is so much truth in the adage ‘You are what you eat’. 

But when it comes to the right nutrition where should we start and what should we prioritise?

This World Health Day we ask clinical nutritionist Suzie Sawyer, to help simplify things by sharing her top five health tips.

Routine creates balance

Stressful and busy lives can negatively impact our eating patterns.  Eating at erratic times, missing meals and grabbing food on the run will just create more stress on the body.  When we’re stressed, the body naturally shuts down the digestive organs by diverting blood flow away, which in turn interrupts absorption of essential nutrients.

Range of foods to show a balanced diet

Additionally, the body likes to know when it’s going to be fed otherwise it will start storing fat for survival and naturally slow metabolic rate. Keep eating times regular, chew mindfully, savouring every mouthful (you’ll also naturally not overeat) and take some pride in what you have prepared.  Food is one of life’s amazing pleasures, so use it to feed your amazing body as it deserves. Put eating a varied and balanced diet at the top of your priority list.

Take vitamin D all year-round

If your joints and muscles are stiff, you’re feeling low in mood or sugar cravings are off the scale, chances are you’re low in vitamin D.  Public Health England advise we should be taking a supplement all year round, (and don’t stop just because the sun’s come out!).  It is advised that we should all take a supplement of 10 micrograms daily as a minimum, such is the level of deficiency in the population: in fact, ongoing research telling us we need more. Interestingly, upper safe levels for supplementation of vitamin D are 75 micrograms daily.  If you’ve still got any of the above symptoms, or blood tests reveal you’re low in vitamin D, then do increase the dosage.

A range of foods containing vitamin D

Oily fish with bones, eggs and mushrooms are good food sources of vitamin D so eat these but you’ll still need to supplement as well.

Eat the colours of the rainbow

I talk so much about eating a rainbow of foods and it’s one of the best insurance policies you can choose for protecting health.  The colour of foods, especially in fruits and vegetables, all represent nutrients, and especially antioxidants in many different forms. All are essential for protecting the body against free radical damage.

A range of colourful fruit and veg rainbow

If counting portions of fruit and vegetables is a bit too much (and let’s face it we can’t always know what an individual portion size is), then just aim for meals that are full of colour.  Without even counting, you will be eating a rainbow every day and your health will love every mouthful.

Don’t fear fat

Fat is not only essential for providing energy and keeping us warm, it’s also needed for the absorption of fat-soluble vitamins, including vitamin D. Healthy fats include the omegas 3 and 6, which can’t be produced in the body, as well as olive oil, walnut oil, sesame oil and a variety of other nuts and seeds with their oils.

A range of foods containing healthy Omega-3 fats

In short, the body needs them every day, and eaten in the right quantity, healthy fats are not going to cause weight gain.  On the contrary, without sufficient healthy fats in the diet, the body will start craving sugar causing blood sugar imbalances and often consequential weight gain.

Prioritise protein

Many people wrongly think that starchy carbohydrates fill you up.  And for a time, they will. Carbohydrates from whole grain sources such as oats and whole wheat bread and pasta are slow-energy releasing, keeping everything balanced.  However, it’s protein that keeps you feeling fuller for longer.  Most importantly, protein is essential for numerous body functions such as maintaining healthy immune and hormone systems, building and repairing muscle and bone, and essential detoxification processes.  Ideally it needs to be eaten at every meal where possible.

A range of foods containing protein

The good news is that there’s plenty of choice when it comes to food sources; eggs, meat, fish, poultry, dairy, beans, legumes, soya, nuts, seeds and all foods produced from them. An average-sized person needs a minimum of 50-60 grams daily and most people need much more, especially if they’re active.  You’ll be amazed just how much stronger and energised you’ll feel just by putting protein on the priority list when meal-planning.

So, embrace these five tips and hopefully you will really feel the health benefits.

Stay well.

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

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Easter eating: healthy and delicious dishes to enjoy

shutterstock_1676194471 easter family Mar21

Traditionally Easter is a time when we see friends and family and enjoy various gatherings.  Whilst it’s not going to be possible in quite the same way this Easter, it’s still a great opportunity to enjoy some wonderfully healthy, tasty dishes and treat yourself.

Whether you enjoy a traditional roast or would like to try some vegetarian alternatives, there is lots of in-season food on offer.

Clinical nutritionist, Suzie Sawyer, shares her favourite recipes for an Easter Day treat!

Start the day right

Whilst many people love the great British breakfast fry-up, this is very high in calories and fat and can make many of us feel really bloated. Eggs, of course, are the food of the Easter celebration, so before you tuck into the chocolate variety why not start the day with a traditional Easter breakfast of boiled eggs. In fact, eggs make a great breakfast whatever day it is.

shutterstock_374871019 boiled egg Mar21

Eggs are a great source of protein, delivering all the essential amino acids, helping balance blood sugar levels, whilst keeping you feeling fuller for longer without bloating.  Why not serve them with some sourdough bread, which is much kinder to the digestive system and really tasty too.  And don’t forget to find your marker pens and decorate the eggs before you enjoy them!

Lunchtime roast

For many, Easter is not complete without eating roast lamb.  British spring lamb, as the name suggests, is at its best right now.  Lamb is an intrinsically fatty meat, so it’s good to try and cook a leg which is naturally lower in fat.  It’s a great source of protein but also rich in immune-boosting zinc, plus it contains some omega-3 fats at higher levels than grass-fed beef.

shutterstock_446946859 roasted lamb Mar21

To further boost the immune system and to enhance the great natural taste of the meat, roast the lamb with some garlic and rosemary which are natural accompaniments. Serve it with some Jersey Royal potatoes (also in season right now) which are rich in nutrients, especially vitamin C. Add some delicious broccoli, stir fried with sesame seeds, and glazed carrots.  Both vegetables are rich in antioxidants to further protect the immune system.

shutterstock_1183271935 cauliflower cheese Mar21

And for the vegetarians, why not bake some in-season vegetables such as cauliflower, broccoli and spinach with a cheese and chive sauce.  This dish would work well as a vegetable side and a tea-time treat too.

Dinner delights

shutterstock_1516787810 roasted ham Mar21

Roasted ham is another traditional favourite at Easter.  If you’re wanting to relax after lunch why not cook the ham ahead of time and serve cold.  How about using wraps rather than bread and add some lovely salad vegetables, especially sweet tomatoes which complement the ham well.  Tomatoes are loaded with lycopene which is another powerful antioxidant and great for the immune system.

shutterstock_238145404 vegetarian pie Mar21

Easter is all about colour so vegans and vegetarians can embrace the colours of the rainbow with a carrot, sweet potato, celeriac and beetroot pie.  All vegetables are in season, providing a nutritional feast.  The more colourful your vegetables the more nutrients you’ll be eating.

Sweet Treats

shutterstock_1016929156 hot cross buns Mar21

Why not make some easy Easter biscuits so you can have a little sweet treat and the younger members of the family can join in with the baking?  And of course, no Easter is complete without sone hot cross buns.  They don’t take too long to prepare and cook, and you can use gluten-free flour for those that can’t tolerate gluten.  Why not use brown flour rather than white, which contains some energising B-vitamins and won’t upset blood sugar too much.  They’ll make a great snack the next day too.  And for the vegans, hot cross buns are great made with almond milk and a dairy-free spread.

So, make the most of your Easter eating and enjoy some of these healthy and nutritious dishes.

Stay well.

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Get your nutrition into tip top shape this National Nutrition Month

Hands holding the letters whici spell Nutrition

It’s National Nutrition Month highlighting the amazing health benefits of feeding your body with the nutrients it needs to flourish and function optimally. 

With so much information available we can sometimes get confused and side-tracked, which can lead to de-motivation.  It’s about getting the basics right first.  This is the answer to overall and lasting wellness.

 Clinical nutritionist Suzie Sawyer shares her five top tips for nutritional health.

Colour it up

When it comes to nutrients, it’s all about colour; the more colour variety you have in your diet, the more nutrients you’ll be eating.  This is because the pigments, especially noticeable in many beautifully coloured fruits and vegetables, are rich in antioxidants and lots of other health-giving plant compounds.

A range of colourful fruit and veg rainbow

We are advised to eat a minimum of five portions of fruit and veg a day.  This is because these foods are some of the most nutrient-dense on the planet.  They are not just rich in antioxidants but loaded with essential vitamins and minerals. Just go for as much colour variety as possible and you’ll be going a long way to giving the body what it needs. Think of the colours of the rainbow and go from there.

Portion control

It seems many of us have put on a few unwanted kilos during lockdown which is completely understandable.  It’s been much more difficult to maintain any structured exercise programme with the constraints on our lives.  However, life is hopefully going to improve so now is a great time to tackle any weight gain.

It’s very common to turn to food for comfort or because ‘we deserve a treat’.  And sometimes, we might not even realise how much we’re eating just in snacks alone, so keeping a food diary is a great idea.

PLate to show balanced diet 1/4 protein, 1/4 carbs and 1/2 vegetables

One point to note is that it is protein from meat, fish, poultry, soya, lentils, eggs, dairy and beans that keeps us feeling fuller for longer, not calorie-laden carbs.  Therefore, eating protein at every meal gives you much more bang for your buck and you’ll gradually train your stomach to eat sensible portions.  And do remember the balance between energy input (via your food) and energy output (though exercise).

Are you thirsty?

It’s really common to think that we’re hungry when actually we’re thirsty.  When it’s cold outside and we’re maybe not doing as much exercise as normal, we might not feel thirsty.  However, the body is around 80% water so regardless of the weather, it still needs plenty of liquid on a daily basis.

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

Non-caffeinated drinks such as herbal teas, also count towards your liquid requirements but do aim to drink 1 ½ – 2 litres of water daily; you’ll also eat less and have much more energy.

Be kind to your insides

Your digestive system needs to work well for the body to look and feel healthy.  In short, if the gut is not working properly, then nothing else will. The gut microbiome, the wealth of friendly bacteria that naturally reside in the digestive tract, needs loving and nurturing.  These bacteria work very hard for us, boosting the immune system and producing certain vitamins, minerals and brain neurotransmitters. Keeping the digestive system running smoothly and looking after how we feed it will impact how we look and feel generally.

Close up of woman's tummy with her hands making a heart shape in front

Feed it regularly with gut-loving foods (also known as prebiotics) such as garlic, ginger, cruciferous veggies, tempeh, onions, artichokes and bananas.  Foods high in fibre such as whole grains, legumes and fruits and vegetables are all great for gut health too.

Reduce the stimulants

Too much caffeine and alcohol can create anxiety and exacerbate stress, both of which are not helpful especially at the current time. Additionally, caffeinated drinks often contain sweeteners, and alcohol is high in sugar, both of which can act as anti-nutrients, knocking certain vitamins and minerals sideways.  Try to reduce both as much as possible and you’ll feel much calmer and find energy levels soaring.

Mint tea

There are plenty of caffeine-free delicious alternatives such as dandelion coffee and herbal teas, as well as alcohol-free wine, beer and spirits; you can have fun trying out some new tastes.

So, embrace National Nutrition Month and your health will certainly benefit.

Stay well.

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Seasonal eating: five of the best foods for February

Close up of a woman holding a bunch of rhubarb

Working with the seasons and eating foods at their best during the seasonal food year brings many health benefits. 

Nature is very clever and provides foods the body needs for optimal nourishment at the right time throughout the year.

Clinical nutritionist Suzie Sawyer shares her five favourite fruits and vegetables for February.

Leeks

It’s all about roots during the winter months, keeping the body warm and grounded.  Leeks are from the same family as onions and they thrive during colder times because of their ability to withstand frost. Nutritionally, leeks are high in potassium so are very supportive of kidney function, can work as a diuretic and also support a healthy heart.

Leeks in a wooden trough

Their taste is slightly more subtle than onions so they can be used in stews, soups or work well with a cheese sauce. Unfortunately, as with onions and garlic, they do tend to cause some flatulence which is mainly down to their ability to feed the good gut bacteria.  It’s a positive sign and this is great for helping improve the overall balance of friendly flora.

Rhubarb

Whilst not eaten that widely, partly because it’s naturally so sour, rhubarb needs quite a lot of sugar to improve its flavour.  However, making classic rhubarb fool is certainly a great treat for special occasions, whilst delivering a very useful nutrient profile.  However, rhubarb also works brilliantly as a sauce with savoury dishes such as duck.  It’s high in immune-boosting vitamin C and is a great source of fibre and potassium.  To that end, it’s been linked to helping improve cholesterol levels.

Rhubabr stalks and cut rhubarb in a bowl

Rhubarb is actually a vegetable and not a fruit, despite looking like one, and makes a lovely change to eating some of our better-known fruits and vegetables.

Purple Sprouting Broccoli

Broccoli is well-known for its amazing health benefits.  Purple sprouting has even more, down to its rich colour.  This means it contains greater levels of antioxidant anthocyanins, plus some of our key immune-boosters, vitamin C and beta-carotene.

Purple sprouting broccoli

All types of broccoli contain a compound called sulphoraphane which has been found to help protect us from many degenerative diseases.  Additionally, they provide a great source of relaxing magnesium and bone-loving calcium.  Try and eat some at least three times per week whilst it’s in season, for all its great health benefits.

Oranges

Whilst our climate is clearly not conducive to growing tropical fruits, other countries certainly are. Oranges from Spain are at their best right now and taste better than those imported from further afield. Whilst oranges don’t contain quite as much vitamin C as berry fruits, they still provide a very usable amount.  Plus, if you’re low in iron, then eating iron-rich foods such as meat or green-leafy veg and eggs, with an orange or a little orange juice, helps iron absorption considerably.

A bowl of oranges

As with all fruits and vegetables, oranges provide antioxidants which help protect us from disease and the ageing process.  Oranges are great with fish dishes but are great partnered with dark chocolate in a dessert.

Potatoes

The rise in the popularity of low-carb diets has left potatoes somewhat in the shade.  However, they don’t really deserve some of the bad press they receive: much of the issue around potatoes and potential weight gain is down to cooking methods.  Clearly roasted, creamed and chipped potatoes contain more fat, and therefore more calories. However, who doesn’t love roast potatoes or some deliciously, creamy mash!

A pan of just boiled jersey royal new potatoes

Potatoes actually provide a good level of vitamin C and heart-loving potassium.  Additionally, they are high in fibre so help keep the digestive system running smoothly.  As a vegetable side, they are delicious in recipes containing garlic or cheese; just be aware of portion sizes and then you don’t need to miss out totally.

So, enjoy the wonderful health benefits of eating seasonally.

Stay well.

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A day in the life of a Nutritionist: top tips for daily health

A chalk board with the words Healthy Lifestyle written on alongside other words which represent this

For many of us a new year means a new start and a revamp of our diet and exercise. And then there comes another lockdown. For some of us this is motivating and increases our focus on our own wellness, getting out for our daily walks and trying new dishes at home. For others we may have lost our motivation to keep moving and eat well.

So, with this in mind we thought we would ask Clinical Nutritionist Suzie Sawyer to share her daily routine and provide us with some insights and inspiration.

Take it away Suzie!

I’m frequently asked about my own eating and lifestyle habits.  And I always answer by saying that I am certainly not ‘perfect’ 100% of the time but aim for 80-90%.  This has become even more important to me during the pandemic because keeping ourselves as healthy as possible is certainly the best protection we can have.

Morning

I normally start the day with a small amount of apple cider vinegar and a glass of warm water with fresh lemon to help cleanse the liver and kickstart the digestive system. Plus, it helps alkalise the body. After about an hour I’ll generally have some porridge oats (from whole grain oats) with some oat or almond milk, topped with berries.  I also sprinkle a tablespoon of flaxseeds on the top for additional omega-3 healthy fats and fibre.

Bowl of warming porridge with spoon of dry oats next to it

As an alternative, or if I’ve done an early workout, I’ll have a power smoothie. This is made mainly with protein powder (usually pea protein, as whey protein can cause digestive upsets later in the day) and not too overloaded with fruit – I just choose a couple.

I generally take most of my supplements after breakfast too.  A daily multivitamin and mineral should be taken early on in the day in order to enjoy its energising benefits.  I’ll always take omega-3s from fish oil which are great for skin, joints, the heart and brain. In fact, I definitely notice the difference with my memory when I don’t take them! I’ll generally include either some probiotics or prebiotics such as inulin (depending on how well my digestion is working).

Vitamin D and a sunshine symbol written in the sand

I also take additional vitamin D.  Quite apart from it being essential for the immune system, vitamin D is important for supporting normal bone health and for helping stiff joints, which I tend to get if I’ve been overdoing the workouts.

Lunch

I’m a great fan of eggs; they are a brilliant source of protein and brain-boosting phospholipids. Therefore, lunch will often be a spinach and mushroom omelette which will keep me feeling full for a good few hours and stop the classic ‘3 pm slump’!  Alternatively, I’ll have a smoked mackerel salad or avocado on sourdough bread.

Spinach and mushroom om

Depending on how the day’s running I might do a workout before lunch. I’m so lucky living in Brighton and being able to work out on the beach with a trainer a couple of times a week, which keeps me motivated.  Fitness apps are a great way to get moving at home but for me personally I dislike jumping around in my lounge!  During the working week I will always take a walk, even for half an hour, to get out in the fresh air.  It’s great for clearing the mind and also brilliant exercise.  I also try and do longer and more challenging walks at the weekends.

Close up of woman's trainers to represent walking

Dinner

During the week, I tend to keep things really simple: wild salmon or chicken breast with sweet potato and veggies.  I’m also a great fan of venison steaks as they are very low in fat, high in protein and tend to be more free-range than other meats.  I cook them as I would any piece of meat so they’re soft and tender, not chewy at all.

Fillet of salmon with some steamed asparagus

I absolutely love chocolate and allow myself a few squares of dark chocolate each day as it’s packed with antioxidants. Because of its strong flavour, I find that I don’t need to eat too much.

Sleep

Close up of a woman asleep in bed

I struggle to get to sleep, so I try to have a warm bath about an hour before bedtime and I’ve found Epsom salts to be really helpful.  Plus, they make my skin feel super soft and smooth.  I’ll also take some L-Theanine about half an hour before bedtime.  It’s an amino acid that stimulates GABA, one of our calming neurotransmitters, which helps stop a busy brain. It does need to be taken on an empty stomach though.  However, sometimes I change things up a little and use the herbs passionflower and valerian, both of which have plenty of research for helping sleep.

Final thoughts

The body loves routine, and whilst most of us are out of our usual routine at the moment, I certainly find that the more I can fuel my body with plenty of nutrients, the better I’m able to weather the storm, both physically and emotionally. I hope my ‘day in the life’ has given you some motivation and ideas for including some more healthy habits into your daily routine.

Stay well.

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

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Autumn nutrition: what to eat right now

Happy woman in autumn playing with autumn leaves

The onset of Autumn generally conjures up thoughts of cosy evenings by the fire or wrapping up a little warmer. 

When the weather gets colder, the body craves and needs warming foods to keep it optimally fuelled and able to ward off colds and infections.

Clinical nutritionist, Suzie Sawyer, serves up her five top foods to keep body and mind healthy and robust this Autumn.

Root vegetables

Top of the list must be root vegetables.  They are what your body craves when it needs nourishing support.  Swedes, carrots, sweet potatoes, turnips and parsnips are perfect for Autumn eating.

Not only are they high in vitamin C to support the immune system, they all contain specific compounds called indoles and isothiocyanates which are really protective against some of our nasty degenerative diseases.

Even better, they all make great ‘comfort’ food, which is perfect for the body right now.  Soups, curries and stews can be cooked in bulk and will last a few days. Plus, they all make great and simple vegetable sides. There’s no end of choices but make them a priority when meal planning.

Also try to include members of the cruciferous vegetable family, including cabbage, kale and broccoli.

Ginger

Top of the warming herbs list is ginger.  It’s also top of the list of healing ingredients in Ayurvedic medicine.  Ginger is a great digestive aid because it stimulates bile production (essential for good digestion), is a powerful anti-inflammatory agent and has anti-bacterial qualities.  Even better, you can use it in everything!

Root ginger with a bwol of ground ginger

Use it to awaken your taste buds and digestion in the morning with some warm water and lemon.  This also helps cleanse the liver, so you’ll quickly feel invigorated.  Why not make your own fresh ginger tea and drink it throughout the day?  And if you’re struggling with headaches down to the amount of time spent in front of screens right now, ginger is also your friend.

Quinoa

Eating whole grains is important for Autumn since the body needs to be well nourished and grounded.  Quinoa is technically a seed not a grain, but it matters not when talking about its array of nutrients.

Quinoa and bulgar wheat salad with feta

In many ways, quinoa is better than rice because it contains much more protein, so is perfect for vegetarian and vegan diets.  It’s also high in trace minerals, including zinc, magnesium and iron, and also fibre. Even better, quinoa is high in antioxidants which help to combat free radicals and in turn supports a healthier you.

Cook up a batch and freeze it: quinoa is great hot or cold with most other foods.

White fish

Autumn is all about finding good life balance and this is also true for the digestive system.  It shouldn’t be put under pressure at the moment, hence white fish such as cod, sea bass, sole and haddock are very easy to digest, whilst providing plenty of wholesome nourishment.

Thai fish dish

Although white fish doesn’t contain all the pizazz of oily fish and the essential omegas, it is very high in protein and low in saturated fat. It will also help keep blood sugar in good balance so energy levels will be sustained.

Even better, it’s really easy and quick to cook; think seabass in a parcel with ginger, spring onions and lemon grass. It’s really delicious and ready in around 15 minutes.

Turmeric

This is a ‘must-have’ in your store cupboard.  The health benefits of turmeric just keep growing as new research comes to light.  However, it’s a great anti-inflammatory, a powerful antioxidant, a potent liver detoxifier and great immune booster. And it’s so versatile: it can be used in a plethora of dishes.

wooden spoon with powered turmeric and turmeric root

Raw turmeric is more warming but it’s slightly time-consuming to work with, so ground and dried turmeric is fine and it’s best absorbed when eaten in a dish with black pepper.

Turmeric is an essential Autumn spice; why not try a turmeric latte, on trend right now!

So,  give your body what it needs this Autumn and hopefully you’ll stay happy and healthy.

Stay well.

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Top tips for managing your cholesterol

Blueberries and strawberries in a heart shape on a wooden board

We hear the ‘cholesterol’ word used often because it’s a key marker for potential heart disease.  However, it’s also an essential part of our cellular make up and for hormone production, so balance is key. 

It’s important to keep levels in the healthy range, which is perfectly possible for most people by managing diet and lifestyle.

 This National Cholesterol Month Clinical nutritionist, Suzie Sawyer, shares her five tips for keeping cholesterol in check.

Go low glycaemic

In a world where fad diets seem to predominate, the benefits and simplicity of eating a low glycaemic diet are often forgotten.  The glycaemic index is just a measure of how quickly food affects blood sugar levels.  High sugar, low fibre food has a massive impact but has also been found to raise cholesterol levels.

Bowl of warming porridge with spoon of dry oats next to it

Opt for a diet that contains whole grains, plenty of fibrous vegetables, beans and minimal sugar.  Oats are especially beneficial for reducing cholesterol levels as they contain beta-glucans, a special fibre with lots of research to support their effectiveness. Eating low glycaemic will also help sustain your energy levels.

Eat essential fats

Not all fats are created equal and whilst eating too much saturated fat found in red meat and butter can raise cholesterol levels, the omega-3 essential fats found in oily fish have the reverse effect.

A range of foods containing omega-3 fats

Salmon, mackerel, sardines and tuna are the way to go; try to eat some at least three times per week.  However, for those not liking oily fish, either take an omega-3 supplement or eat plenty of flaxseeds (they can easily be added to your whole grain porridge), walnuts and pumpkin seeds.  If you’ve been diagnosed with high cholesterol and are vegetarian, then it would also be advisable to take a flax oil supplement too.

Take plant sterols

Plant sterols are a group of substances found in nuts, oils and some vegetables that have been found to reduce cholesterol levels. To make life easier, plant sterols are often added to margarines and some yoghurts. However, be aware that these foods often also contain some less healthy ingredients so always combine them with plenty of healthy oils (especially olive oil), foods high in fibre and loads of green, leafy vegetables.]

Reduce your stress levels

High stress is another factor in raised cholesterol levels, partly because of the normal hormone response that happens during the stress response.

Woman with legs crossed sitting on bed meditating

When life is challenging, and it’s certainly that right now, it’s often hard to keep calm.  So find something that works for you and take some time each day to destress.  Why not practice meditation, go for a brisk walk or take a relaxing bath? You can relax on your bed listening to some music or do a yoga session. Whatever works for you, build it into your day every day.

Additionally, try drinking green tea: it contains theanine which helps stimulate our relaxing brain neurotransmitters. Another natural option is to try the herb, passionflower: it can work very quickly especially if you’re suffering from a ‘nervous’ stomach.  Dealing with stress should be addressed as a priority to help keep cholesterol in check.

Load up on vitamin C

Thankfully vitamin C is found in all fruits and vegetables in varying amounts, and it’s also useful for reducing high cholesterol.  Vitamin C is one of our key antioxidant nutrients so it helps protect artery walls from damage; hardening arteries is one of the key factors in heart disease.

A selection of fruit and vegetables high in Vitamin C

All berry fruits, red peppers, mango, kiwi and spinach are especially rich in vitamin C so prioritise these foods in your diet if possible.  Additionally, aim for closer to 10 portions of fruits and veg a day if you can.  It’s sometimes easier to add a daily juice, smoothie or soup into your routine to increase your portions.  Whilst much of the fibre is lost by juicing, you’ll still be getting plenty of vitamin C and other key nutrients, including magnesium – also great for reducing cholesterol levels.

So, try and adopt some of these tips into your daily diet and lifestyle and help reduce your cholesterol levels naturally.

Stay well.

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

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Nutritious and healthy bakes for autumn

Close up of woman preparing pastry for baking

It’s National Baking Week so why not enjoy some new recipes that are enjoyable to make and can also boost your health at the same time?

We often connect baking with sweet treats, but savoury can be just as enjoyable and generally healthier too.

Clinical nutritionist, Suzie Sawyer, shares her top three savoury bakes and tells us how they can help boost your nutrition.

Savoury Muffins

The word ‘muffin’ tends to conjure up thoughts of a rich, chocolatey dough!  Lovely as they are, chocolate muffins are high in sugar and calories.  However, equally delicious and much healthier are savoury muffins.  Think feta cheese, sweet potato and avocado and you’ve got yourself a great breakfast or delicious snack.

Added to the key ingredients are eggs, polenta, ground almonds, milk and seeds for the topping. These muffins contain a good amount of protein so make a great start to the day or afternoon snack to banish the post-lunch slump.

Savory muffins

Sweet potatoes contain loads of immune-boosting beta-carotene, and avocados are packed with vitamin E, also great for immunity.  These muffins are also high in fibre (around 9g) each which goes a long way to meeting the recommended 30 grams of fibre daily.  They are quick and easy to bake and will last for up to three days in a sealed container.

Vegetarian Potato Pie

Essentially this is another version of traditional Shepherd’s Pie but made with beans rather than meat.  You don’t need to be a vegetarian or vegan to enjoy it and will gain some wonderful health benefits from eating it too.

It’s always good to use mixed beans but also include some fava beans.  Beans are all high in protein and fibre and also contain plenty of energising B-vitamins.  Plus, they’re great for keeping blood sugar levels in balance which will also help sustain your energy levels.

Vegetable potato pie

This recipe uses onion and garlic which are both rich in antioxidants, as well as carrots and potatoes which are high in immune-boosting vitamin C.  You’ll also need some tinned tomatoes.  Interestingly, tomatoes are loaded with lycopene which is a powerful antioxidant and is also great for prostate health.  Unusually lycopene is higher in tinned or cooked tomatoes rather than fresh. Best of all this dish will fill you up so you’ll be less tempted to grab unhealthy snacks after dinner.

Salmon Quiche

This is a great way of getting super-healthy omega-3s into your diet from the salmon.  Oily fish is the best source of omega-3s, but as many people don’t like fish, the UK population is deficient in these essential fats.

Salmon quiche

Quiche always has a pastry base and you can use ready-made pastry if you’re short of time. The mixture uses delicious smoked salmon, which also provides a distinctive tase, plus watercress, a great source of iron.  Women are often deficient in iron so it’s an easy way of topping up. You can also add some steamed spinach or broccoli for an additional vitamin and mineral boost.

Bake the pastry base as per instructions while you steam the spinach or broccoli for 5 minutes. Beat up the mixture of salmon, eggs, milk and dill, then add the broccoli or spinach and layer on top of the pastry. This can then be baked in the oven for around 35 minutes. It’s great for feeding a hungry family and can be simply served with a colourful salad.

So, embrace National Baking Week and serve up some deliciously healthy dishes for autumn.

Stay well.

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Discover foods to support your mind this World Mental Health Day

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

World Mental Health Day is taking place this week. There is a greater focus on mental health generally right now, so never has there been a better time to discuss the topic more openly. 

Importantly, it’s also the perfect time to be looking at the connection between certain foods and nutrients and their effects on emotional wellbeing.

Clinical nutritionist, Suzie Sawyer, shares five foods to support a healthy mind.

Oysters

Not only called the food of love because they’re known to be ‘aphrodisiacs’, oysters are rich in the mineral zinc, which is essential for mental wellbeing.  This is partly because zinc is one of our busiest minerals, being used in over 300 different enzyme reactions in the body, plus the brain naturally contains zinc.

A plate of fresh oysters

There’s much research to suggest its positive benefits in cases of depression and zinc is known to be depleted in UK diets.  This is partly because it’s rich in whole grain foods, rather than refined ones which tend to feature too highly in the typical daily diet.  However, seafood in another great source and oysters are certainly top of the list.  Don’t wait for the next Valentine’s Day to enjoy a romantic oyster dish!

Bananas

Bananas are rich in vitamin B6 which is essential for producing our happy hormone ‘serotonin’.  Plus, vitamin B6 is needed for energy release, so you get the best of both worlds.

Whole bananas and diced banana

Bananas make a perfect snack, especially when you’re on the run. They also make an excellent pre-workout snack for an extra boost so you can push your body that bit harder!

Broccoli

Often referred to as a super food, broccoli delivers health benefits in so many ways.  Importantly, broccoli (and other green, leafy vegetables) are high in the mineral magnesium, which is needed to produce brain neurotransmitters, but also has a calming effect on the body generally.

Broccoli florets on a plate

Anxiety levels are soaring right now, in all age groups, so we all need to be mindful of specific nutrients that can help calm both mind and body.  Stress depletes magnesium, so it’s even more important to be loading up on greens.

And rather than just serving up plain boiled or steamed broccoli, why not lightly toss it in some pesto and pine nuts before serving, to add some interest to your plate.

Mackerel

Mackerel is a tasty and super-healthy oily fish that’s loaded with omega-3 fats.  These fats are essential to have in the diet because the body can’t make them, and they are critical for brain health, because the brain naturally contains them.

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

The National Diet and Nutrition Surveys confirm that the UK population is very deficient in omega-3s across all age ranges.  The recommended weekly amount is at least two portions of oily fish (salmon is also great), to try and redress the balance.

Mackerel is such a versatile fish. Try it chargrilled, in salads (it’s especially good with beetroot) or as made a pate. It is also delicious pre-smoked in a risotto, or gently pan-fried and served with rice or potatoes and your favourite veggies.  If you’re in a rush, why not use some tinned mackerel on wholemeal toast for a quick and incredibly healthy and filling lunch.

Blueberries

Blueberries are loaded with vitamin C, another nutrient that’s essential for good brain health.  Vitamin C is also one of our most powerful antioxidants which are very protective of the brain. Even better, blueberries are rich in plant compounds called polyphenols, also packed with antioxidants; it’s their beautiful rich colour that’s partly responsible for their health benefits.

A wooden bowl of blueberries

Blueberries are low on the glycaemic index so, unlike many fruits, they won’t upset blood sugar levels which can also cause dips in mood.  Serve them with your morning porridge or cereal or eat them with some natural yoghurt and seeds, for a healthy and quick, energy-sustaining breakfast.

So, include nutrients and foods in your diet that feed your brain and help support your brain from the inside out.

Stay well.

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Five foods for a healthy heart

Blueberries in a heart shape

As the heart is one of our hardest working organs so it makes sense to look after it as much as possible. The risk of heart disease increases with age but, unfortunately, problems can start much earlier and may not always make themselves known.

So, this World Heart Day make now the time to be kind to your heart.

Clinical nutritionist Suzie Sawyer shares five foods to help support your heart health.

Beetroot

Whole beetroots

Beetroot is often referred to as a super food because it delivers so many amazing health benefits.  It is especially high in antioxidants which help protect the artery wall from damaging free radicals.  However, it’s also been discovered that beetroot contains specific plant compounds with anti-inflammatory effects.  Certain types of heart disease such as atherosclerosis are characterised by chronic inflammation and beetroot can help to reduce the risks associated with it.  Furthermore, beetroot juice has been found to help lower blood pressure.

Beetroot and goats cheese salad

Even better, beetroot is delicious either in sweet or savoury dishes, and makes a wonderful addition to any tray of roasted veggies.

Salmon

Fillet of salmon with some steamed asparagus

Salmon and all oily fish including sardines and mackerel contain the essential omega-3 fats that are known to protect the heart and also encourage healthy blood flow through the veins.  They also have wonderful anti-inflammatory benefits which will have a positive effect on the health of the arteries.

Scrambled eggs on toast with a side of smoked salmon

Whilst smoked salmon does contain a high level of salt, it’s still rich in omega-3s so is great for a Sunday morning treat with your scrambled eggs!

Tomatoes

Tomato salad

Tomatoes are actually one of the most researched of all fruits and vegetables in relation to heart health.  Indeed, much research has looked at the ability of tomatoes to reduce overall cholesterol levels and also raise protective HDL levels.  Plus, tomatoes are high in antioxidants, specifically carotenoids, which protect the artery wall from plaques that can cause damage if left unchecked.

Smashed avocado, cherry tomatoes and feta on toast

Even better, tomatoes are very easy to include into the daily diet.  They are actually more powerful when cooked so they make a great start to the day, grilled with some avocado on toast or added to a wealth of pasta, soups, roasted veggies or one-pot dishes.

Garlic

A basket with whole cloves of garlic

Often regarded by naturopaths as a miracle food because of its ability to combat so many different illnesses, it’s also great for heart health.  Garlic can help lower blood pressure, reduce cholesterol levels and also raise HDL levels.  In higher amounts, it can also help break down blood clots.

Curry dish and rice

So many savoury dishes benefit from some added garlic, especially stir-fries, soups, curries, veggie sides, lamb and fish dishes.

Oats

A bowl of oats

Oats are another super food when it comes to heart health.  Specifically, they contain a form of soluble fibre known as beta glucan which has been strongly linked to improving cholesterol levels.  It can reduce both cholesterol and other blood fat levels. Whilst beta glucans can also be found in other whole grains such as wheat and barley, oats are the best source.  Plus, they are naturally lower in gluten, so less likely to cause digestive issues.

To put it bluntly, cholesterol has to be removed from the body via the stool, hence having healthy bowels is essential.  Soluble fibre naturally binds to cholesterol with bile from the liver and transports it safely out of the body.

Bowl of porridge topped with blueberries and raspberries

With the winter months now approaching, it’s a great opportunity to make porridge your go-to breakfast.  Add some delicious berries (from frozen is fine), a little natural yoghurt and you’ve got the perfect start to the day.  Make sure you’re eating whole grain oats though, as the level of fibre is much reduced in the ready-made porridge sachets.

So, why not try some of these easy wins when it comes to your heart health?

Stay well.

FOR MORE GREAT DIET 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 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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