B Vitamins

Five nutritional tips to support your walking adventures

/ feelaliveuk / Leave a comment

A woman out for a walk in the hills with her arms outstretched enjoying herself

It’s National Walking Month which is a great excuse to spend more time outdoors.  Walking is one of the best forms of exercises for both mind and body.  And if you want to get the most out of your walking, then having the right nutrition will really support your outdoor adventures.

Clinical Nutritionist Suzie Sawyer shares her top five nutrients to help you get the most out of your walks.

Suzie HFMA V4

B-vitamins for energy

Close up of woman with arms outstretched, smiling in a forest

The family of eight B-vitamins all work individually in the body but work together when it comes to energy production.  Essentially, they extract the energy from the food we eat.  Whilst they all do slightly different things, B-vitamins primarily act as co-factors in the hundreds of enzyme reactions going on throughout the body.

Foods containing the b vitamin Biotin

For example, biotin, one of the family members, is primarily made in the gut, which is impaired if digestive function is not as good as it could be.  One of its main jobs is the utilisation of fats (which we use for energy) and the metabolism of sugar, which is broken down into glucose (the body’s main source of energy).

The good news is that biotin can also be found in soy produce, mushrooms, nuts, organ meats, eggs, and whole wheat.  However, it’s as important to be mindful of how well everything is running for you, on the inside too.

Calcium and Vitamin D for joints, muscles, and bones

shutterstock_271645694 jogger with bones higlighted in leg Aug15

These two amazing nutrients are literally joined at the hip! They are both essential for the health of the entire musculoskeletal system, which of course is very important for walking.

Calcium is the most abundant mineral in the body, with our bones containing 99% of the body’s calcium.  However, calcium can’t get into the bones without vitamin D, hence their very close relationship.

A range of foods containing calcium

Whilst calcium is rich in dairy and soy produce, green leafy vegetables and nuts and seeds, vitamin D is not found in sufficient amounts in foods.  Indeed, vitamin D is primarily made on the skin when the sun comes out.  Whilst you might be hoping for some sunshine on your walks, most of us generally need a daily supplement of at least 10ug.  At this time of year, any deficiency of vitamin D is often most noticeable because we’re just coming out of the dull winter months.

Vitamin C for immune support

Close up of a doctor holding a blackboard with Immune System written on it in chalk

It’s no fun going for a walk (especially a longer one) if you’re feeling below par.  That’s where vitamin C really has your back!  It’s one of our main immuno-protective vitamins so it’s worth making sure you’re having plenty in the diet.

A selection of fruit and vegetables high in Vitamin C

Thankfully, vitamin C is very widely available in most fruits and vegetables so just keep your plates super-colourful at each meal. Red peppers, strawberries, kiwi fruits, broccoli, potatoes, and Brussels sprouts are loaded with vitamin C.  However, it’s worth noting that vitamin C is also easily destroyed during cooking, storage, and preparation, so eat a rainbow everyday to make sure you are getting enough.

Vitamin E for antioxidant protection

shutterstock_240398272-antioxidant-sept16

Antioxidant foods help protect the body from all that life throws at it.  Sunlight, pollution, stress, poor diet, trans fats and more, create free radicals within the body which need to be controlled by antioxidants. The body has its own protective antioxidant systems and certain nutrients are very helpful in this way too.

shutterstock_381113728 vitamin E Oct17

One of our most powerful antioxidant nutrients is vitamin E, which also works with vitamin C, in looking after everything on the outside and inside too. Importantly, antioxidants support the ageing process and vitamin E is great for the skin too.

Avocados are a good source of vitamin E, as are vegetable oils, whole grains, nuts, seeds, and leafy greens.

With the right nutrition, your body will support you every step of the way.

Vitamin Expert Tile

 FOR MORE GREAT NUTRITION AND LIFESTYLE ADVICE:

Sign up to receive our blog and get a weekly dose of the latest nutrition, health and wellness advice direct to your inbox.

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

Follow us on Instagram @feelaliveuk for nutrition, lifestyle and well-being tips.

Visit us at www.feelaliveuk.com for the latest offers and exclusive Alive! content.

Follow and Chat with Suzie on Twitter @nutritionsuzie

All images: Shutterstock

 

Boxing Day Bonanza! Delicious meals for the day after the main event

/ feelaliveuk / Leave a comment

 

Christmas,Brioche,Bun,With,Turkey,,Stuffing,,Cranberry,Sauce,And,Pigs

Boxing Day is traditionally the time when we eat ‘leftovers’ from Christmas Day, which may not sound too appetising!  However, Boxing Day food can excite the taste buds and provide some great nutritional benefits too. Plus, you can have fun by adding some different flavours.

Clinical Nutritionist Suzie Sawyer shares her three top meals for a Boxing Day Bonanza!

Suzie HFMA V4

Turkey Fricassee

Many of us like to carry on the ‘turkey tradition’ after Christmas Day.  And if you’ve cooked a whole turkey, it’s more than likely you’ll have plenty left overs.

If you’ve spent hours in the kitchen on Christmas Day, you need a bit of a break, and this recipe is incredibly easy.  Simply stir fry plenty of button mushrooms, add some flour, chicken stock and wine.  Reduce the heat and stir in some double cream (crème fraiche is also great and less heavy on the stomach), add the turkey and heat through. Turkey fricassee can be served with rice (whole grain contains many more nutrients), pasta or mash. Then add a couple of vegetable sides of your choice.

Fricassee,-,French,Cuisine.,Chicken,Stewed,In,A,Creamy,Sauce

From a nutritional perspective, this really delivers.  Turkey has more protein than chicken and slightly less fat.  And when there’s so little sunshine outside, then our vitamin D levels are going to suffer.  Mushrooms provide some good amounts of vitamin D, although it’s still important to also be taking a supplement throughout the winter months.

Baked salmon fillet

If you’ve had a few turkey dinners leading up to and including Christmas Day, you might want something different for Boxing Day.  Salmon might just be the answer and it certainly delivers nutritionally too.  Salmon is one of the richest sources of the essential omega-3 fats.  These super healthy fats help manage inflammation throughout the body and are great for the heart, brain, eyes, joints and hormones.

As salmon has quite a strong flavour, it doesn’t need too many extra flavours, and if you bake it in foil, it keeps deliciously moist too.  I simply bake it with plenty of seasoning, some slices of lemon on the top and sprigs of fresh rosemary.  Indeed, rosemary is one of my favourite herbs.  It is not only a powerful antioxidant (one of the many reasons certain Mediterranean populations live to ripe old ages, where it features regularly in the diet), but research suggests it’s great for brain function and longevity too.

Roast,Salmon,Fillet,With,Pesto,Dressed,Green,Beans,And,New

I would serve the salmon with some buttered greens and roasted new potatoes.  Both these vegetables provide plenty of vitamin C to help support the immune system.  Even better, this dish is quick to make so you don’t need to spend hours in the kitchen.

Bubble and Squeak Supreme

This is such a tradition foe me on Boxing Day, and I absolutely love it!  Plus, if you’re vegan or just want a break from meat, then this dish is perfect and incredibly simple.  Bubble and squeak can be the main event or used as a side dish.

Make sure you cook plenty of veggies on Christmas Day including Brussels sprouts, roast potatoes, carrots, parsnips, kale and swede.  However, if you’ve had other green veggies on Christmas Day, or sweet potatoes, then they all work well too. Whilst most vegetables lose some of their nutritional benefits during cooking, you’re still going to be getting plenty of vitamin C, B vitamins, beta-carotene and magnesium with this dish. And whilst Boxing Day nutrition might not be foremost in your mind, it’s great to know the body is still getting some of the 45 nutrients it needs every day – more of which in the New Year!

Bubble,And,Squeak,Cakes,On,Baking,Sheet,With,Wire,Rack

Simply mash everything together, add some herbs such as fresh chopped rosemary or thyme, which are both great for the immune system, and cook with a little olive oil in the oven either as individual rounds or in one dish.  Bubble and squeak works really well in an air fryer too – it comes out super crispy!

So go for less cooking, more nutrition and more time to enjoy Boxing Day fun!

Vitamin Expert Tile

 FOR MORE GREAT NUTRITION AND LIFESTYLE ADVICE:

Sign up to receive our blog and get a weekly dose of the latest nutrition, health and wellness advice direct to your inbox.

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

Follow us on Instagram @feelaliveuk for nutrition, lifestyle and well-being tips.

Visit us at www.feelaliveuk.com for the latest offers and exclusive Alive! content.

Follow and Chat with Suzie on Twitter @nutritionsuzie

All images: Shutterstock

 

Simple diet changes with big nutritional benefits

/ feelaliveuk / Leave a comment

 

Fruit and vegetables in the shape of a

It’s all too easy to get stuck in a rut when it comes to eating.  Some ruts will be healthier than others for sure.  However, it’s always important to keep on top of our diet to ensure it’s as healthy as it can be. 

Sometimes less healthy habits can creep in, and they can be difficult to change, but there are some easy wins.

Clinical Nutritionist Suzie Sawyer makes life much easier for you by providing five nutritional changes to support a healthier diet.

Suzie HFMA V4

Swap white potatoes for sweet potatoes

You may not be eating either and neither are bad.  However, when it comes to nutrition, it’s all about getting the most out of every meal and there are some real health benefits to including sweet potatoes in your diet.

Baked sweet potato topped with salmon

Sweet potatoes are rich in beta carotene, a powerful carotenoid that is turned into vitamin A as needed in the body.  Both nutrients are essential for a heathy immune system, for the eyes and healthy mucous membranes, such as those within the lungs.  Importantly, these powerful nutrients are antioxidants which help protect the body against everything life throws and, consequently, the ageing process.

The great news is that sweet potatoes can be used in just the same way as white potatoes so are perfect in their jackets.

Swap white rice for quinoa

Quinoa, an often-forgotten grain, is strictly speaking a seed.  It’s all too easy to grab the ready-made white rice in a bag, but it’s actually providing you with very little nutrition.  White rice is heavily refined, and has been stripped of its fibre, B vitamins and other minerals in the process. 

Quinoa and bulgar wheat salad with feta

However, quinoa, which is great-tasting and very similar to brown rice, is higher in protein and has an excellent vitamin and nutrient profile.  For vegetarians and vegans, it’s an ‘essential’ in the diet as a great source of protein, nutrients and that all important fibre.

You can boil up a batch (it’s very easy – just add a stock cube) and use it as a side with your fish, meat, or other protein.  It’s also great cold the next day as a basis for a very transportable salad.

Change from margarine to butter

This might seem surprising but it’s much better for your health (and arteries) not to eat margarines containing trans fats.  They are chemically altered fats and the body does not know how to handle them.  And don’t be fooled by the ‘high in polyunsaturates’ labels.  Polyunsaturated fats are healthy but only if they’ve not been heated (which happens when processing margarine).

Butter

Butter contains saturated fat which is stable when heated.  However, try to eat it in moderation vs piling it up on your toast!  Alongside butter why not try other alternatives such as hummus, or olive oil which is perfect for bread dipping.  Olive oil is rich in monounsaturated fat which is great for heart health.

Add in more colour with beetroots and blueberries

Both these foods have been termed ‘superfoods’ on many occasions.  Their beautiful dark colour means they’re rich in plant polyphenols which are powerful antioxidants. However, both have their very own claims to fame.

A wooden bowl of blueberries

Blueberries have been found to be very helpful for both brain and eye health.  They are also high in vitamin C which is an essential nutrient for the immune system. Beetroot contains nitric oxide, which helps relax the artery walls, reducing blood pressure, but also has the effect of improving performance especially for endurance exercisers.  Beetroots are also great for liver health and are often found in detoxification protocols.

shutterstock_210431728-beetroot-and-juice-feb17

Blueberries are of course a great on-the-go snack or can be easily mixed with natural yogurt or overnight oats for breakfast.  Beetroot is a perfect salad ingredient; it goes especially well with goat’s cheese or can even be used in sweet dishes.  You’ll never taste a better or moister brownie than one made with beetroot!

Swap peanut butter for almond butter

Peanut butter is, of course, a firm favourite for many of us.  And whilst it’s a good source of protein, it actually has no other health benefits.

A,Jar,Of,Almond,Butter,With,A,Bunch,Of,Fresh

Almond butter is both very tasty and rich in nutrients, especially magnesium and calcium to help support your bones, and vitamin E, which is great for the skin and immune system. Almonds also contain L-carnitine, an amino acid which has been found to help brain health. You can even add it to your morning smoothie as a great source of protein and healthy fat.

So why not make some of these easy diet changes for quick nutritional wins.

FOR MORE GREAT NUTRITION AND LIFESTYLE ADVICE:

Sign up to receive our blog and get a weekly dose of the latest nutrition, health and wellness advice direct to your inbox.

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

Follow us on Instagram @feelaliveuk for nutrition, lifestyle and well-being tips.

Visit us at www.feelaliveuk.com for the latest offers and exclusive Alive! content.

Follow and Chat with Suzie on Twitter @nutritionsuzie

All images: Shutterstock

 

How to fuel your bike rides with these top nutrition tips

/ feelaliveuk / Leave a comment

View of a woman mountain biking

With some warmer weather now appearing, it’s a great time to get outdoors and do some exercise in the open air.  And there’s no better time to enjoy a bike ride. 

One of the many advantages of cycling is that it’s an activity that can equally be enjoyed as a family or singularly and it’s great exercise for the heart, lungs, and legs.  But how can you ensure you’re your body is properly fuelled and hydrated in order to get the most out of your rides?

Clinical Nutritionist Suzie Sawyer shares her five top tips for hydrating and snacking on your bike rides.

 

SMALLER--4 Suzie Blog pic

Bananas

Bananas are a great ‘on-the-go ‘snack!  They are not only high in energising vitamin B6, but they’re loaded with potassium, which is an electrolyte, so helps prevent dehydration.

Bananas,On,A,Wooden,Picnic,Table

Most of us can digest bananas well; you can often see tennis players eating them in between sets.  However, they are relatively high in starch which some of us can have trouble breaking down.  The point being, that if you’ve never eaten one previously, perhaps try eating one before you take one on a bike ride as your snack, just to make sure.

Dates

Dates are rich in both glucose and fructose so can provide quick energy when needed.  As their sugar content is high (around 80%), they’re best not eaten all the time, but do provide a treat and great energy-boosting snack during your cycle ride.

Hands,Holding,Middle,Eastern,Dates

Dates are also loaded with magnesium and potassium, key electrolytes which help prevent dehydration and are easy to digest, so won’t cause any tummy troubles.

Sandwiches

You’ll need all three key macronutrients during the day, and much of this can be provided by the right kind of sandwiches.

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

An easy and effective way of including protein, fat and carbohydrate into your sandwich is to spread nut butter with some jam.  Peanut butter is of course a favourite for many people, but do remember, whilst peanuts are high in protein, they are not tree nuts, therefore lack any of the advantages of the essential fats.  If you can switch instead to cashew, almond, walnut, or hazelnut butters, your body will be getting many more beneficial nutrients.

homemade hummus with seed sprinkles

 

Wraps are also an easy to pack option, and cream or cottage cheese, avocados, turkey, or eggs make great fillers and will provide much-needed macronutrients.

Energy bars

You can either buy ready-made energy bars which are high in carbohydrates, therefore providing energy or even better you can make your own muesli, flapjack, or granola slices. 

Homemade flapjacks

Generally, these all contain oats and nuts, as well as seeds which will help support your energy levels. In essence, oats are what’s commonly referred to as slow release, meaning they take longer to be digested in the stomach. They are also rich in energising B-vitamins as well as magnesium which will help electrolyte balance and hopefully avoid any unpleasant cramps.

Importantly, any kind of energy bar will ‘hit the spot’. Bars that are mostly made of dried fruit will provide a quicker boost.  Dried fruits, especially raisins and apricots, are also high in iron which helps with energy, plus vitamin C to support immunity.

The importance of hydration

If you’re planning a long ride, then being properly hydrated the day before is as important as hydrating on the day itself. Make sure you’ve had at least 1.5 litres of water the day before (more if you’re exercising in the heat) and have around 500ml of water with breakfast before setting out.

Woman,Drinking,Water.

You’ll probably need to top up with around 200ml just before you start, and then make sure you keep liquid intake high throughout the day – at least every 20 minutes or so.  Again, depending on the length of the ride, you might want to take some slightly diluted water with fruit juice with you as this helps the body to rehydrate quicker. 

If the weather is hot, then hydration becomes even more important.  Essentially, if you’re feeling really thirsty, you’re already dehydrated so try to be ahead of this.

So, load up your backpack or saddle bags with some nutritional goodies, and keep your energy up for those lovely bike rides this summer.

 

FOR MORE GREAT NUTRITION AND LIFESTYLE ADVICE:

Sign up to receive our blog and get a weekly dose of the latest nutrition, health and wellness advice direct to your inbox.

Follow us on Instagram @feelaliveuk for nutrition, lifestyle and well-being tips.

Visit us at www.feelaliveuk.com for the latest offers and exclusive Alive! content.

Follow and Chat with Suzie on Twitter @nutritionsuzie

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

All images: Shutterstock

 

Five dietary tips to increase your energy this spring

/ feelaliveuk / Leave a comment

A happy woman in from of a blossom tree showing spring time

As we come into spring, there’s generally a sigh of relief that winter is over, there’s more light and generally more warmth too.  Hopefully, this also encourages energy levels but with many people suffering from ‘tired all the time’ (TATT) and still lots of nasty bugs floating around, many of us are not feeling our best. 

However, there are many dietary changes that you can make to help get your energy levels back on track.

Clinical Nutritionist Suzie Sawyer shares her five top nutritional tips for getting ready for spring.

 

Keep it clean

There’s much written about ‘clean eating’, but what does that actually mean?  Essentially, it means eating foods as close to their natural state as possible. The body needs nutrients to fuel its biochemistry which all come from the food we eat.  Food is not just about fuelling us: the individual micronutrients – vitamins and minerals – each play an essential role in keeping us well.  It makes sense, therefore, that the more nutrients we take in, the better we will feel.

A range of wholegrains in heart shaped dishes to show they are good for the heart

Eating cleanly can take a little more planning, but it’s important to think about each meal as an opportunity to take nutrients on board. If you think about grains, those that haven’t been processed are going to yield far more nutrients than those that have, especially the all-important B-vitamins which provide essential energy. Therefore, avoid anything processed and white such as white rice, white pasta, white bread, and white sugar.

Stay well hydrated

It’s such a simple thing, but it’s one that we often miss.  If you’re dehydrated at a cellular level, you’re likely to feel sluggish, plus the brain will not be firing as it should.

Aim to drink around 1.5 – 2 litres of water daily if possible.  It’s great to drink fruit and herbal teas but water, perhaps with fresh lemon or ginger, tends to hydrate us better.  If you’re doing lots of exercise, then it is even more important to keep well hydrated.

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

Try to get into the habit of having a glass of water on your desk or taking bottled water with you wherever you go.  If you keep sipping throughout the day, it’s amazing how quickly you’ll meet the target.

Cut down on caffeine

Whilst caffeine gives us a quick boost of energy, the rate that energy levels drop afterwards is surprisingly quick, which is why we then reach for another caffeine hit and the cycle continues throughout the day.  Essentially, caffeine upsets blood sugar levels which ideally need to be stable throughout the day, rather than rocking and rolling. Over time, if we’re constantly challenging this mechanism, the body tends to feel more and more exhausted. 

Coffee,Cup,Behind,Red,Forbidden,Sign.,No,Caffeine,Before,Bedtime.

Try to keep a lid on the caffeinated drinks and limit them to one in the morning and then change to decaf or other drinks through the rest of the day.  As your body regulates, you’ll find less reliance on caffeine.  Plus, if the body is better nourished generally, energy levels should improve as well.

Feed the inner you

We obviously can’t see what’s going on inside, but we can see and feel the effects of poor nutrition on the outside.  The body produces energy in the mitochondria of the cells – think of them as a spark plugs in a car! Clearly our cells need a wide range of nutrients to work efficiently, but one key nutrient is CoQ10 which we can obtain from foods.

Salmon,Roasted,In,An,Oven,With,A,Butter,,Parsley,And

Whole grains, organ meats and oily fish are especially rich in C0Q10 so try to include them in your diet regularly.  Obviously, energy production is not just about one nutrient which is why it’s important to keep the diet as varied as possible.

Keep it colourful

As a nutritionist, I’m always talking about eating a colourful and varied diet.  This is because when there’s more colour on the plate, there are also more nutrients and nutrients mean energy!

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

Fruits and vegetables are especially rich in nutrients, so do try to include as many different ones as possible throughout the day.  They are rich in those all-important B-vitamins which we need for energy, but also vitamin C, also used for energy and keeping the immune system in good shape.  How about including some dark berries for breakfast, carrots, peppers and celery at lunchtime and broccoli and sweet potatoes for dinner?

So, get fired up and ready for Spring with some of these energy-giving dietary tips.

FOR MORE GREAT NUTRITION AND LIFESTYLE ADVICE:

Sign up to receive our blog and get a weekly dose of the latest nutrition, health and wellness advice direct to your inbox.

Follow us on Instagram @feelaliveuk for nutrition, lifestyle and well-being tips.

Visit us at www.feelaliveuk.com for the latest offers and exclusive Alive! content.

Follow and Chat with Suzie on Twitter @nutritionsuzie

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

All images: Shutterstock

 

Suzie’s top foods to help increase your energy levels

/ feelaliveuk / Leave a comment

Vector,Illustrator,Of,The,Fork,And,Spoon,With,White,Plate

Food is of course our main source of fuel and energy.  So, giving your diet the thought it deserves on a daily basis is very important.

The quality and variety of the food we eat is critical to our overall wellbeing which includes energy production.

To help you on your way, Clinical Nutritionist Suzie Sawyer shares her top five energising foods to keep you going all day long!

Whole grain bagels

Bagel with smoked salmon and cream cheese

Delicious, versatile, and low in fat, whole grain bagels provide a great energy boost.  Whether you start the day with a toasted bagel with scrambled eggs, or with some low-fat cream cheese and smoked salmon at lunchtime they will really hit the spot!

Whole grain foods are naturally high in energising B-vitamins because they haven’t been highly refined.  They also contain plenty of minerals, especially magnesium, which is needed for energy production too.

Eggs

A healthy breakfast of eggs, smoked salmon and avocado

You might not associate a high protein food like eggs with energy.  However, protein keeps blood sugar levels in check, and so too energy levels.  In fact, having some eggs at breakfast really helps to keep energy levels sustained all-day long. Eggs are not only high in protein but also rich in energising iron and B-vitamins.

The great news is that there are many ways to eat eggs, so you’ll never get bored of having the same meal. Scrambled, fried, poached, as an omelette or frittata, or even as French toast where bread is dipped in egg and lightly fried – the options are endless. 

Sweet potatoes

shutterstock_260427179-baked-sweet-potato-feb17

Whilst all types of potatoes are great for providing energy, sweet potatoes have the slight edge on nutrient content, but also for keeping blood sugar levels in balance. This in turn will provide sustained energy for longer.

Sweet potatoes are rich in beta-carotene, which is made into vitamin A in the body, and helps protect the immune system too. And sweet potatoes can be prepared and eaten in exactly the same way as white potatoes.  Plus, if you eat them with some protein, energy levels will soar all day long.  It’s time to enjoy a jacket sweet potato with tuna as an easy, low-fat lunch or quick evening meal.

Chickpeas

Chickpea salad with feta

Chickpeas are a legume which are high in both protein and good carbs.  And they’re certainly a perfect food for vegans.  In terms of energy, chickpeas are great because they’re packed with B-vitamins, especially folate, alongside iron, magnesium, and copper.  Furthermore, they’re rich in fibre so they’ll keep you feeling fuller for longer and well as keeping your energy levels high.

If you’re struggling to decide how to eat them, then why not try this delicious and easy recipe for even more energy.  The addition of iron-rich spinach makes it the perfect lunch or dinner choice. https://www.bbcgoodfood.com/recipes/spinach-chickpea-curry

Bananas

Whole bananas and diced banana

No wonder we often see athletes eating bananas before, during or after an event or match. Bananas provide an instant pick-me-up, especially when energy levels are flagging.  Even better, they’ll keep you fuelled up because bananas are high in fibre so energy levels will be sustained.

Bananas are also a great food for exercise recovery because they provide electrolytes such as potassium and magnesium, which are lost during exercise.  The quicker you can recover from a heavy workout, the sooner you’ll have the energy for another session. And if you’re thinking of eating them as an easy breakfast, then do add some protein in the form of natural yoghurt for an even great energy hit.

So, up your energy levels with Suzie’s five easy ways of keeping you fuelled and ready to go for longer!

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

All images: Shutterstock

 

Five ways to eat healthily on a budget

/ feelaliveuk / Leave a comment

An,Elegant,Woman,Is,Reading,The,Shopping,Lists,On,Her

With food prices going through the roof, it’s becoming increasingly difficult to balance the weekly food bill, whilst maintaining a healthy diet.

With nutrition being the cornerstone to health and wellness, it’s one area where we need to find ways of keeping costs in check, without missing out on essential nutrients.

Clinical Nutritionist, Suzie Sawyer, shares five great ideas for eating on a budget, whilst keeping body, mind, and pocket happy!

Batch-cook for the week

Cooking in bulk is a great way of saving money and it means you’ll always have meals available, rather than having to eat expensive takeaways or grabbing something on the run.

Batch,Cooking,Text,Written,On,Slate,With,Take,Away,Dishes

Meals such as lentil spaghetti bolognaise is high in protein – very filling for a hungry family and can easily be batch cooked and then frozen. Many dishes, especially curries and stews, often taste better after freezing.

Maximise your nutrients

Pasta and rice are often meal staples and can really bulk out other ingredients.  However, it’s all about getting as much bang for your buck when it comes to nutrients, therefore ensuring the pasta and rice are delivering on all fronts.

Whole,Grain,Pasta,With,Cheese,,Tomato,And,Basil

It’s important, therefore, to choose ‘brown’ rather than ‘white’ because you’re going to get so many more nutrients.  Importantly whole grain or brown rice and pasta retain their B-vitamins which are essential for energy production.  Whole grain foods are also rich in much needed minerals such as magnesium which will help us through stressful times.  If the family resist the brown varieties, try going half and half by mixing it with white rice or pasta initially.

Get seasonal and go for roots

Eating foods in season should be cheaper and produce bought in farmers’ markets tend to be better value.  During the winter months, root vegetables such as swede, turnips, potatoes, leeks, parsnips, and butternut squash are all available, are energy dense and great for feeding a family cheaply.

Root,Crops,,Carrots,,Parsley,Root,,Turnip,,Onion,,Garlic,,Jerusalem,Artichoke,

How about a butternut squash curry using plenty of filling root vegetables?  Potatoes always work well in curries and if you add some chickpeas, as an idea, you’ll also be getting that all-important protein.

Buy dried versions rather than tinned

Beans and lentils are great sources of protein which can be purchased ‘dry’ and in bulk and are incredibly cost effective.  Not only are they great sources of protein, but beans and lentils are high in fibre so keep the digestive tract in good working order.

Bowls,Of,Legumes,,Lentils,,Chickpeas,,Beans,,Rice,And,Cereals,On

Many people do have issues with beans and their digestion!  This is because we often lack sufficient amylase enzyme, which helps break down starches.  The more you eat these kinds of foods, the greater the body’s natural production.

Dried beans and lentils just need to be soaked before cooking but by avoiding the tinned varieties, you’ll generally avoid unwanted sugars, salt, and preservatives whilst also saving money.

Look for ‘ugly’ fruit and veg

Many supermarkets have ranges of ‘ugly’ or ‘wonky’ fruits and vegetables.  However, these less attractive specimens are no less nutritious and are considerably cheaper. People often reduce the amount of fresh produce they buy during tough times, but hopefully this will help to stretch the budget further.

Ugly,Vegetables,In,Wicker,Basket,,Wooden,Background,,Copy,Space.

And don’t forget frozen fruits and vegetables which can often be purchased in large bags and are cheaper portion for portion.

What’s on the menu?

Breakfast

Scrambled eggs on toast with mushrooms and tomatoes

Eggs are still a very cost-effective and versatile food which are high in protein.  They make one of the best starts to the day.

Lunch

View,Of,Crispy,Fish,Steak,,Fish,Fingers,Or,Strips,Served

Many of us love fish fingers so why don’t you make your own using a cheap white fish such as pollock and some homemade breadcrumbs (just bread, eggs and seasoning).  You’ll also be avoiding any preservatives and E numbers in the frozen varieties.

Dinner

Turkey,Casserole,With,Broccoli,,Rice,And,Crumbled,Crackers

We know that pasta is cost-effective for feeding the family, so why not make a tuna pasta bake and add some fresh or frozen broccoli and peas?  And don’t forget to use brown pasta too! This is a great meal providing your macronutrients and many micronutrients too.

FOR MORE GREAT NUTRITION AND LIFESTYLE ADVICE:

Sign up to receive our blog and get a weekly dose of the latest nutrition, health and wellness advice direct to your inbox.

Follow us on Instagram @feelaliveuk or on Twitter @feelaliveuk for nutrition, lifestyle and well-being tips.

Visit us at www.feelaliveuk.com for the latest offers and exclusive Alive! content.

Follow and Chat with Suzie on Twitter @nutritionsuzie

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

All images: Shutterstock

How to have a healthy afternoon tea

/ feelaliveuk / Leave a comment

Luxury,Porcelain,Tea,Set,With,A,Cup,,Teapot,,Sugar,Bowl

Afternoon tea is a British tradition; the ‘meal’ you don’t always need but the foods on the table are too good to resist!

However, afternoon tea doesn’t always need to be calorie and sugar-laden. There are lots of delicious swaps you can make and still enjoy it.

Clinical nutritionist, Suzie Sawyer, shares her five top ways of making afternoon tea healthier and even more delicious.

 

Beetroot hummus and crudités

Homemade beetroot hummus is delicious and nutritious, whilst bringing life to any chopped vegetables you may eat with it. Beetroot really is a super food, delivering plenty of energy, antioxidants and betaine which helps many conditions, especially high blood pressure. 

Beetroot,Hummus

Beetroot hummus is also incredibly easy to make; cook some raw beetroot, add a can of chickpeas, some natural yoghurt, lemon, and cumin.  You can take your choice of veggies but chopped peppers of any colour and carrots are good choices and both deliver plenty of immune-boosting vitamin C.  You’ll be hooked from the first bite!

Toasted bagels

These may not be on the usual tea table, but bagels are much lower in fat and higher in fibre if you choose the whole grain variety rather than other tea-time breads.

Peanut,Butter,On,Half,A,Bagel,On,Snack,Plate

Choice of toppings is up to you, but almond nut butter is incredibly creamy and contains the omega-3 fats which are great for the heart and hormones. Add some smashed avocado and you’ve created a super tea-time treat.  Avocados are rich in vitamin E which is great for the skin. Healthy certainly doesn’t mean ‘tasteless’ with this dish.

Chewy oat cookies

These provide a sweet treat without too much sugar and contain plenty of fibre to keep the bowels regular. These chewy oat cookies contain whole grain oats as the base ingredient which are full of energising B-vitamins, plus beta glucans which naturally help reduce cholesterol levels.

Homemade,Oatmeal,Cookies,On,Wooden,Board,On,Old,Table,Background.

Just add to the oats some shredded coconut, dried apricots and cranberries and a little milk. Mix, bake, and there’s not much more needed for the healthiest, tastiest cookies ever!

Delicate prawn and lemon sandwiches

These are delicate in both taste and shape but are high in protein, so you won’t need too many to fill you up.  Prawns, when drizzled with plenty of lemon juice, become much more flavoursome.

Prawns,In,Mayonnaise,On,Granary,Bread,With,Salad

Traditionally everything is ‘small’ for afternoon tea, and these can be sliced into bite-sized portions.  It’s much healthier to use whole grain bread rather than white, which is refined and stripped of most nutrients, plus brown bread seems to work much better with prawns in terms of flavour.  As you’ve used plenty of lemon juice, the need for too much mayonnaise is reduced, hence this dish is pretty healthy, and, importantly, enjoyable.

Rainbow wraps

Eating a rainbow diet is what we should all aim for.  This means having loads of colour variety in your diet as colour equals nutrients. Wraps tend to much better tolerated by the digestive system as they are lower in gluten.  There are also plenty of options for gluten-free wraps.

Vegan,Tortilla,Wrap,,Roll,With,Grilled,Vegetables.

So, these rainbow wraps deliver on all fronts and can easily be sliced into small portions and arranged on your tea table.   Simply shred some red cabbage and sprinkle with loads of lemon juice and leave for about 15 minutes.  Meanwhile, chop some red peppers, carrot, and spring onion (if desired). Spread the wrap with hummus of your choice, add the cabbage and other vegetables, and you’ve not only added colour to the table, but you’ve ticked some boxes in terms of nutrients too.  All colourful fruits and vegetables naturally provide plenty of antioxidants which help protect the body.

Afternoon tea doesn’t need to contain loads of fat and calories but can still be a healthy treat that all the family will enjoy.

FOR MORE GREAT NUTRITION AND LIFESTYLE ADVICE:

Sign up to receive our blog and get a weekly dose of the latest nutrition, health and wellness advice direct to your inbox.

Follow us on Instagram @feelaliveuk or on Twitter @feelaliveuk for nutrition, lifestyle and well-being tips.

Visit us at www.feelaliveuk.com for the latest offers and exclusive Alive! content.

Follow and Chat with Suzie on Twitter @nutritionsuzie

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

All images: Shutterstock

 

Summer just became simpler! Five easy and nutritious dishes to fuel your summer

/ feelaliveuk / Leave a comment

Healthy,Diet,Eating.,African,American,Young,Female,Preparing,Salad,In

When it comes to food and meal planning, it’s easy to forget that dishes don’t have to be complicated to be nourishing and, importantly, delicious.

We all want to enjoy the warmer weather rather than spend hours in the kitchen and there are some great dishes that don’t take too long to prepare that will keep your energy up this season.

This National Simplicity Day, Nutritionist Suzie Sawyer shares five simple, but nutritious dishes to help you enjoy summer even more!

Summer salmon with spicy noodles

Salmon is an oily fish, loaded with the essential omega-3 fats.  They’re essential because the body can’t make them but also because they’re needed for the health of the hormones, joints, eyes, brain, and heart.

Somen,Noodle,With,Teriyaki,Salmon,Sprinkle,With,Scallions,And,Sesame

Simply mix up some miso sauce (great for gut health), balsamic vinegar and paprika, spread over the salmon and grill for around six minutes.  Meanwhile, stir fry some chopped ginger and garlic, and quickly cook the noodles in boiling water.  The drained noodles can then be tossed in the garlic and ginger with some sweet chilli sauce and served with the salmon.  Add some steamed broccoli and you’ve got a perfect meal in around 10 minute

Tasty mushroom pasta

You can use crème fraiche in this recipe as a protein source or oat crème fraiche as a vegan option. Always try to use wholemeal pasta because its nutrient content is far higher than white pasta, especially when it comes to the energising B-vitamins.

Farfalle,Pasta,With,Champignon,Mushrooms,And,Garlic,Creamy,Sauce,On

Fry some onions and garlic, which are loaded with fibre and antioxidants, with mushrooms (a good source of vitamin D).  Once soft, then add either form of crème fraiche with some fresh baby spinach and cook until wilted (about one minute). Spinach is a rich source of iron and folate, essential for DNA repair.

Meanwhile, cook the pasta, combine it all together and you’ve got a delicious meal in around 15 minutes.

Quick beetroot salad

Summer is of course synonymous with salads.  However, it’s always worth bearing in mind that salad vegetables tend to naturally have lots of water and are not as nutrient dense as vegetables.  Therefore, try to add some ‘heavy weights’ into the mix!  Enter beetroot!

Baked,Beetroot,Salad,With,Blue,Cheese,And,Avocado,,CloseupBeetroot delivers so many amazing health benefits especially for the liver and brain health too, down to its betaine content. You can mix and match with this salad but add cooked chopped beetroot to some rocket, with sliced pear, soft goat’s cheese, and a dressing of your choice.  Anything with an olive oil base is going to be great for heart and joint health too. Even better, this dish will only take around 10 minutes to prepare from start to finish.

 

Posh beans on toast

Certainly not the normal ‘beans on toast’ you’d expect, this one contains plenty more nutrients. Use ready-podded broad beans (ones that are free from the tough outer coating) and which are easily bought frozen.  These are then cooked with some green beans. The beans can then be tossed with some pesto and added to toasted ciabatta, spread with either cream cheese or almond nut cream butter (either are great). Finish off with some lightly dressed rocket leaves.

Smashed,Avocado,On,Soda,Bread,With,Broad,Beans,,Coriander,And

This dish really is a nourishing and super quick summer meal. Beans are a great protein source, are packed with fibre and immune-boosting vitamin C.  However, some slices of prosciutto add even more flavour and protein. 

Quinoa and pomegranate salad

This dish is actually much more than a salad, providing plenty of protein and much more besides. I talked about beetroot being a heavy weight vegetable; this dish really brings in the full cavalry!

Quinoa is not actually a grain, but a seed and therefore doesn’t upset those of you how may have issues with gluten.  Plus, it’s very high in fibre and protein and quick to boil up with a stock cube.  It takes the same time as rice.  However, when you add plenty of pomegranate seeds, it steps up a level.  Pomegranate is great for heart health but also feeds the beneficial gut bacteria.

Quinoa,Salad,With,Pomegranate,On,Rustic,Kitchen,Table

Simply add these with some chopped coriander, lemon juice, raisins and chopped red onion to the quinoa. Onions also work as a prebiotic fibre, providing great benefits to gut health.

After that, it’s up to you!  Feta, pine nuts, goat’s cheese and walnuts will all provide excellent additions.

Summer cooking has never been so easy and nutritious – enjoy!

 

FOR MORE GREAT NUTRITION AND LIFESTYLE ADVICE:

Sign up to receive our blog and get a weekly dose of the latest nutrition, health and wellness advice direct to your inbox.

Follow us on Instagram @feelaliveuk or on Twitter @feelaliveuk for nutrition, lifestyle and well-being tips.

Visit us at www.feelaliveuk.com for the latest offers and exclusive Alive! content.

Follow and Chat with Suzie on Twitter @nutritionsuzie

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

All images: Shutterstock

 

Five foods to feed your brain

/ feelaliveuk / Leave a comment

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

You may be surprised to learn that the brain requires more energy than any other organ of the body. Well, maybe that’s not such a surprise when you think that the brain is always on!

It’s not just energy-dense foods that it loves, but specific nutrients too.  You can often notice the difference in all aspects of brain function when you feed it correctly.

Clinical nutritionist, Suzie Sawyer, shares her five top foods to sharpen the mind.

 

Salmon

Salmon, and indeed all oily fish, including mackerel, sardines, trout, and pilchard, are rich in the essential omega-3 fatty acids.  The brain contains loads of these fats and therefore they need to be topped up regularly for optimal function.

Fillet of salmon with some steamed asparagus

Importantly, the body can’t make these fats, so they need to be eaten in the diet (or supplemented).  If fish is not for you then make sure you’re eating plenty of flaxseeds (they can be sprinkled into yoghurt, cereals or porridge) or go for other nuts and seeds. 

Eggs

Eggs are a great source of many nutrients, but specifically choline, which the brain uses to create a neurotransmitter that helps to regulate memory and mood (amongst other key functions).

Scrambled eggs on toast with mushrooms and tomatoes

Eggs are also a rich source of vitamin B6 and vitamin B12, also needed for many brain functions, but specifically to produce brain neurotransmitters.  Protein is key for a sharp and balanced brain, and eggs deliver on this front too.  Indeed, starting the day with an egg-based breakfast will tick all the boxes for your brain health.

Blueberries

These beautiful berries are loaded with antioxidants which help protect the brain from damaging free radicals and the aging process.  Blueberries are also loaded with vitamin C which helps support blood flow to the brain, which in turn is going to improve memory and general cognitive function.

shutterstock_270983405 porridge and blueberries Sept15

Blueberries are, of course, very easy to transport, so they make a great snack.  However, they are just as easy to throw over your morning oat-based breakfast or added to natural yoghurt, with some seeds, for a great breakfast option. The great news is that all berries love the brain, so with summer berry season approaching, you’ll have plenty of choice.

Dark chocolate

Dark chocolate is packed with polyphenols, plant compounds that protect the brain from free radical damage but also help memory and overall brain function.  And there’s loads of research to support this too. What’s more, dark chocolate contains plenty of magnesium which helps to reduce stress levels; high levels of cortisol (the body’s stress hormone) are known to adversely affect brain function.

Squares of dark chocolate

Go for dark chocolate (ideally 70% or more of cocoa).  Unfortunately, milk chocolate does not provide the same health benefits and will deliver lots of sugar.  A couple of squares of dark chocolate daily can satisfy any sweet cravings and keep your brain sharp too. 

Water

Dehydration will reduce brain function quicker than nutrient depletion. It’s the often-forgotten piece of the nutritional jigsaw puzzle.  Water is essential for maintaining attention and keeping focus, reducing headaches and memory loss, and improving overall cognitive function. Even just 2% dehydration takes a toll on brain function. Whilst it’s not easy to quantify what this means in terms of volume of liquid, the important point is that even a marginal deficiency will have big impact.

CLose up of a woman holdnig a glass of water

If you aim to drink 1.5 – 2 litres of water daily, and you might need more if you’re exercising heavily, then you’ll be amazed at how much sharper your brain function feels.  And energy levels will soar too!

So, feed your brain by adding some of these elements into your diet and you should start to notice a difference.

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 Instagram @feelaliveuk or on Twitter @feelaliveuk for nutrition, lifestyle and well-being tips.

Visit us at www.feelaliveuk.com for the latest offers and exclusive Alive! content.

Follow and Chat with Suzie on Twitter @nutritionsuzie

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

All images: Shutterstock