Get your nutrition into tip top shape this National Nutrition Month

March 1, 2021February 26, 2021 / feelaliveuk / Leave a comment

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.

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.

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.

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.

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.

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

February 22, 2021February 19, 2021 / feelaliveuk / Leave a comment

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.

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.

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.

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.

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!

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

February 15, 2021February 12, 2021 / feelaliveuk / Leave a comment

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.

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).

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.

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.

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.

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

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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Autumn nutrition: what to eat right now

October 26, 2020October 26, 2020 / feelaliveuk / Leave a comment

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!

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.

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.

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.

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

October 19, 2020October 9, 2020 / feelaliveuk / Leave a comment

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.

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.

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.

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.

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.

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Nutritious and healthy bakes for autumn

October 12, 2020October 9, 2020 / feelaliveuk / Leave a comment

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.

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.

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.

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

October 5, 2020October 5, 2020 / feelaliveuk / Leave a comment

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.

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.

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.

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.

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.

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

September 28, 2020September 25, 2020 / feelaliveuk / Leave a comment

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

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.

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

Salmon

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.

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

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.

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

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.

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

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.

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.

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Summer skin health: five delicious foods to nourish yours from the inside out

August 5, 2020August 3, 2020 / feelaliveuk / Leave a comment

Many of us will be enjoying some summer sun right now, whether venturing abroad or making the most of pleasant temperatures here on a staycation in the UK.

But wherever you are enjoying the sun, our skin can often become rather dry and dehydrated during the summer months which is why nourishing from within is so important.

Clinical Nutritionist Suzie Sawyer shares her five favourite foods to help your skin glow all summer long!

Guava Fruit

Guavas contain some of the highest amounts of vitamin C of all fruits and vegetables. This is key for healthy, glowing skin because vitamin C is essential for the production of collagen, our key structural protein. Whilst most of us love the warmth and feeling of the sun on our face, the sun’s rays are extremely damaging to the skin and can accelerate the ageing process.

Since collagen helps prevent wrinkles, guavas could become your go-to fruit this summer. The tough outer skin is bitter, but the flesh inside is deliciously sweet and creamy. They partner really well in fruit salads with berries and kiwis. And the seeds are perfectly edible – also loaded with vitamin C.

Eggs

Eggs are a great source of protein – another collagen booster. They are also high in one of our key skin-loving vitamins, biotin. Biotin is a really busy vitamin, needed for many metabolic processes, including healthy skin. Importantly, it helps metabolise fatty acids, enabling skin to retain structure and moisture. No wonder biotin is often referred to as the ‘beauty vitamin’!

Eggs are extremely versatile but always make a great breakfast choice because of their high protein content, which will keep you feeling fuller for longer – yet another bonus!

Avocados

Any plans for ensuing you have beautiful glowing skin should include the acknowledgement of avocados; they are synonymous with healthy skin. There are two key reasons for this; firstly, they contain the highest amounts of protein of any fruit or vegetable, and secondly, they are loaded with the powerful antioxidant, vitamin E.

Those watching their weight often avoid avocados. They do pack a punch calorie-wise, but as long as you limit them to no more than three a week you should be fine. Avocados also make wonderful face masks, leaving the skin soft, glowing and refreshed. And because they make such a delicious addition to salads, eating avocados always conjures up thoughts of summer, whatever the weather.

Pomegranate seeds

Pomegranate seeds are rich in powerful antioxidants called anthocyanins. These can help protect the skin against free radical damage (including that caused by the sun) and also prevent the ageing process. Pomegranate seeds are also really high in ellagic acid (also found in some berries) and has been studied for its ability to help prevent wrinkles developing. Even better, it protects the skin’s natural collagen from being broken down by over-exposure to the sun.

Pomegranate seeds work as well in sweet dishes as savoury ones. Think chicken, couscous, salads or homemade muesli, to get your morning off to a flying start!

Carrots

Carrots provide some of the richest sources of beta-carotene, a super powerful antioxidant. Specifically, beta-carotene has been studied in relation to its ability to prevent damage from the sun to the skin. The body converts beta-carotene into Vitamin A – also known as retinol – which is a common ingredient in many skincare products.

Clearly, carrots need no introduction for their wealth of uses in dishes. However, during the summer months there’s nothing better than chopping up a plate of crudités with carrots, peppers, cucumber, some toasted wholemeal pitta bread, with some delicious dips, for a great al fresco starter. And your skin will love it too!

When it comes to skin, what happens within is actually more important than what happens on the outside. So, nourish yours well this summer.

Stay well.

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Plan your picnic with a vegetarian twist!

June 22, 2020June 19, 2020 / feelaliveuk / Leave a comment

It’s National Picnic Week and now it’s becoming a little easier to get outdoors, why not embrace the opportunity to get out there and eat al fresco.

Whether you’re vegetarian or not, making your picnic a plant-based delight can really give your health a boost.

Clinical nutritionist Suzie Sawyer shares five tasty picnic dishes to pack and go!

Veggie wraps

These are such a go-to ‘on-the-run’ food, but wraps are also great for picnics because they are so transportable. If you buy wholemeal wraps, you’ll also benefit from eating more energising B-vitamins than you’d find in white wraps.

The great news is that there’s no shortage of fillings. Why not roast up a tray of veggies; these can be prepared the night before and also eaten for dinner. Roasting favourites are courgettes, red onion, peppers and thinly cut sweet potatoes. These veggies deliver plenty of immune-boosting beta-carotene, vitamin C and energising folate. Spread plenty of humous on the wraps (chickpeas, which are the main ingredient in humous, are a great source of veggie protein) and add some chopped falafel, together with the cold roasted vegetables and you’ve got a really filling and sustaining start to your picnic menu.

Quinoa surprise

I’ve called this a surprise because you can add what you like! Quinoa is a staple vegetarian and vegan source of protein and also provides carbohydrates. Quinoa contains all the essential amino acids in varying amounts and is great for anyone who can’t eat any grain derived from gluten. Furthermore, it tastes great and is incredibly versatile!

One of my favourite quinoa dishes is with grilled halloumi, chopped spring onions, tomatoes, cucumber and mint with a little olive oil, garlic and lemon dressing. Any colourful salad vegetables will provide plenty of immune-boosting vitamin C and other antioxidants. Another suggestion is to add goat’s cheese, beetroot and pesto. Beetroot is one of the best vegetables on the planet for cleansing the liver and also providing plant-based iron, which can be lacking in vegetarians.

Frittata

No picnic is complete without frittata. It’s another dish that can be easily made the night before and stored in the fridge. Frittata is a really filling picnic dish and eggs, its main ingredient, are another great source of protein.

All you need are some eggs, cooked potatoes, onions, red peppers and peas. You can actually add whatever happens to be in the fridge – try spinach and mushrooms – and it’s a great way of including additional fibre and, most importantly, colour into your picnic.

Pasta slaw

If you’re looking for an easier option than normal ‘slaw’ which does require quite a lot of chopping, using pasta as the base is a whole lot easier and will keep everyone filled up for longer. Just use wholemeal pasta which helps balance energy levels and, hopefully, avoids the afternoon slump. You don’t want to be missing out on the picnic fun!

Penne pasta is great for this dish so prepare some and cook until its al dente. When cold, add some chopped celery, apples (they don’t need to be peeled), spring onions, a few walnut halves and raisins. If you’re trying to reduce fat load then making the dressing with natural yoghurt, white wine vinegar and mustard is a great protein-rich alternative to mayo.

Chickpea Salad

We know that chickpeas are a wonder food. As well as being the main ingredient in houmous, they’re a great source of protein for vegetarians or carnivores alike. Plus, they’re packed with phytoestrogens, so anyone struggling to balance hormones should include chickpeas regularly in the diet.

For this picnic delight simply use a can of chickpeas, a can of kidney beans, chopped avocado, cucumber, red peppers, and feta cheese, flavoured with your favourite salad dressing and chopped coriander. This dish is loaded with protein, fibre, energising B-vitamins, healthy monounsaturated fats, and skin-loving and immune-boosting vitamin C and vitamin E.

All these dishes are super-easy to make in advance, so you just need to pack up your basket and go!

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.

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Follow and Chat with Suzie on Twitter @nutritionsuzie

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

All images: Shutterstock

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